Practicing a water sport allows you to stay in shape and lose weight.
Aquabike and aquagym: versatile sports
Aquagym is a gentle water sport that allows you to take care of your body. Obviously, some movements and exercises are more effective than others and you should select them according to your goals. As for aquabiking, this sport is complete and simply consists of pedaling a bike immersed in water.
Practicing a sporting activity in a swimming pool is an excellent way to refine your silhouette and tone your body quickly, without risk..
But there are so many aquagym and aquabiking exercises… How do you find your way around them?
Aqua by offers you below a list of exercises to perform depending on the part of the body you want to strengthen.
Start by warming up properly to prepare all the joints and muscles in your body, going from your ankles to your neck.
Aquagym: basic exercises
Aquagym may be a very gentle water sport, but the results obtained through regular practice are quite impressive and can be achieved quickly.
For the arms
The scissors exercise is very effective. Standing in the pool with your feet together, place your shoulders under the water. Stretch your arms forward. All you have to do is perform the scissors movement. Alternate 2 to 3 sets of 1 minute with a 30-second break. You will quickly feel your shoulders heating up.
For the more advanced, using small dumbbells specially designed for aquagym, place your arms horizontally and make small circles. Start by performing 2 sets of 1 minute at medium pace with 30 seconds of recovery between each set. As you master this exercise, you can increase the pace.
For back and abs
For a muscular back, lie on your back on the surface of the water. If this position is difficult, you can use a board provided by the pool. Then kick your legs to move forward while breathing deeply. Complete several lengths, making sure to maintain a good position: head in line with the body, knees submerged and stomach on the surface of the water.
For rock-solid abs, place two fries under your armpits and try to hold a seated position. The water in the pool should reach neck level. Then bend your legs so that your knees are at chest level then straighten them horizontally before returning to the first position. For optimal results, avoid touching the ground as much as possible throughout the aquagym exercise.
For the buttocks and thighs
For firm glutes and tapered legs, sit against the edge of the pool and place your hands on it. Then lift one leg while keeping your back straight. Lower it then repeat this movement with the other leg. For the exercise to be effective, it is necessary to repeat it several times in a row. For added resistance, you can add elastic around your ankles.
Aquabike: basic exercises
Aquabiking is a very complete sport that has many benefits. Whether you want to find plump butt, losing weight, refine your thighs or even firm up your belly, there are a multitude of movements that will allow you to achieve the set objective.
To warm up on an aquabike, you can alternate between pedaling forward and pedaling backward. Why not increase the pace by pedaling while standing on the pedals?
For the arms
A simple exercise to work the arms is to do push-ups on the bike. In a seated position, pedal at your own pace while holding the handlebars firmly and bend your arms to bring your torso towards the handlebars then straighten up. Do one repetition of 20 movements. After a few minutes, you will feel your heart rate increase.
For back and abs
Almost all movements stress the back. You will thus strengthen it without necessarily doing targeted exercises. So all you have to do is perform your favorite exercises and let your back build muscle as the sessions progress.
When you pedal your aquabike, it is essential to always stay strong and tighten your abs, you will have better posture, and your abs will be used throughout the session. In addition, depending on the exercises you are going to do, you will work the rectus abdominis, the obliques and the transverse. With this you will have a concrete abdominal belt.
For the buttocks and thighs
At Aqua by, we offer you different aquabiking sessions. This way, you can more easily achieve your goals, but also find a course suited to your level.
To tone your butt, the coach will undoubtedly advise you to carry out the following exercise with an elastic band made available to you free of charge in the Aqua by studios:
- Sit on the saddle of the aquabike,
- Block the elastic between the bottom of the bike and the handlebars,
- Once the position is maintained, make small openings while supporting your abs!
To refine your thighs, the simple act of pedaling helps. For what ? Simply because the resistance of the water will make your muscle work more.
Another exercise to strengthen the glutes involves pedaling in a “dancer” position, that is, standing on the pedals while keeping your buttocks well back. To make the exercise more complex, you can alternate the direction of pedaling and the standing/sitting position.
Aquatraining: more intense exercises
Are you sporty and afraid that aquabiking will be too easy for you? Why not try itaquatraining, also called aquacross fitness?
This sport is a more demanding variation of aquagym and can be compared to a fitness class taking place in a swimming pool. It is ideal for burning calories and sculpting your figure.
But what is the difference?
The aquacross fitness warm-up is not more intense than an aquabike warm-up.
During an aquacross fitness session, aquatic activities such as aquagym, aquabiking, aquajumping and aquarunning follow one another in order to work all of the body's muscles. It generally lasts 45 minutes.
Thanks to aquatraining, you have all the cards in hand to strengthen your body, refine your figure and erase cellulite effectively: what are you waiting for, jump in the deep end and sign up for your first session? Guaranteed benefits!
But what is the program for an AquaCross session with Aqua by? It is very simple :
- Warming up : you start gently for a few minutes
- Explanations : the coach teaches you the movements to know and explains the different exercises of the session.
- Body of the session : you do the exercises for 45 minutes.
- Quiet time : short moment of rest where you recover. Stretching ends the session gently.
At the end of an aquacross fitness class, you will need to stretch to limit soreness. This sport being more intense than aquagym and aquabike, if you want to take up it, it is better to seek the advice of your doctor.
Book your AquaCross session now Tuesday at 10 a.m. in Réaumur, Friday at 8 p.m. in Boulogne and Saturday at 2 p.m. in Charonne.
You are hesitating between aquatraining andaquabiking which are two water sports, but do not provide the same benefits? Do not hesitate to contact Aqua by to choose the activity that suits you best.
