Taking part of the weight on yourself, water allows you to perform exercises with greater ease than on land. For the female body, recently transferred childbirth, such conditions for sports can be considered optimal and as safe as possible.
It is easier to perform the exercises in the pool than on land, because during aquatic training the body is in a state similar to weightlessness. At the same time, the water masses put pressure on the internal organs, which increases the outflow of lymph and improves blood circulation.
In such conditions, much less lactic acid accumulates in the muscles being worked out than after training in the gym. This substance, in addition to the oxidation of milk, causes pain after exercise.
Another “aquaplus”: additional calories are burned due to the fact that the temperature of the water in the pool is lower than body temperature. To warm up, the body is forced to put in the furnace excess fat.
In addition, the most favorable psychological atmosphere is created in the fitness pool. During workouts at the gym, because of the pounds gained during pregnancy, some women feel uncomfortable, their heads are busy thinking about what others think, it is difficult to concentrate and do the exercise correctly.
Aquafit removes this problem: the lower part of the body is hidden under the water, so there is no reason to be embarrassed. And finally, there is a cosmetic result from classes in the pool.
During aqua-maneuvers, the skin is moistened and becomes more elastic due to the effect of light hydro-massage.
Despite all the advantages of aquafitness, a number of precautions are still important in the postpartum period.
1) Do not hurry. For several months after birth, the body is not ready for sudden weight loss, especially if you are breastfeeding your baby.
2) Excessive water load on the body that has not yet become stronger may result in sprains of the hip joint and the development of a hernia of the lumbar spine. The rhythm of training should be gentle.
At the initial stage, you should limit yourself to walking in water at a depth of up to the waist and swimming at a calm pace. Even such basic exercises will relieve the tired spine, improve blood circulation and tighten the skin.
Proceed to a smooth increase in loads and the simplest tricks are possible only with the permission of the coach.
3) With the study of the muscles of the upper shoulder girdle (arms, shoulders, chest), lactating mothers will have to wait: the load on these parts of the body entails the development of a certain amount of lactic acid. Even a small concentration of this substance causes the oxidation of mother’s milk, and the baby can refuse to breast.
4) After cesarean section, the load on the abdominal muscles is eliminated until the complete healing of the sutures and tissues.
5) At the initial stage, the load should fall mainly on the legs, press and lower back. Further, if the state of health allows and the desire appears, the loads can be increased, and the set of exercises – expanded.
Usually, trainers add exercises that strengthen the cardiovascular system, develop endurance and develop flexibility.
The frequency, time and intensity of training depend on the level of physical fitness. Usually, training in the pool can be started a month after natural childbirth. If you, with the permission of an obstetrician-gynecologist, were engaged in fitness already during pregnancy, most likely, aqua aerobics can be started a little earlier.
In the presence of postpartum complications, aqua aerobics will have to be postponed until full recovery.
The first visits should not last longer than 30 minutes – 1 session per week at a moderate pace is sufficient. When switching to an average level of training, the training time can be increased to 45 minutes.
If you regularly played sports before pregnancy and were in good physical shape, most likely, the trainer will soon allow the use of additional equipment. After childbirth, a supporting belt is usually used, and a noodle is an easily bending stick. Both gadgets keep afloat, so even people who cannot swim are able to do aqua aerobics at great depths.
Noodle also fixes parts of the body in a certain position. After 2–3 months of regular aquatic sessions, as a rule, special gloves, foot cuffs and joggers are added — water “sneakers” of a special design.
Such uniforms are used to create additional resistance: you will have to put more effort into doing the exercises.
The supporting belt is used at a depth of 1.5 meters. Thanks to him, there is no need for support under your feet: the body is in a state of “water weightlessness”, which significantly reduces the impact force on the spine and joints during exercise. Such support will be beneficial only if the main rule is fulfilled: during the session, it is necessary to maintain a vertical position (shoulders and hips should be at the same level).
It is difficult, because in the state of “water weightlessness” it is easy to lose coordination of movements. How soon you will master this skill depends on the vestibular apparatus: someone copes with the task already in the first session, someone needs 2–3 lessons.
The coach will help to correct mistakes.
Noodle allows not only to increase the load on the muscles, but also to develop a sense of balance. Unlike the belt, it can be used both in depth and in shallow water.
This “mount” is very agile, training with it requires good coordination of movements and a high level of physical training.
Gloves. Sports “accessory” of neoprene, similar to frog legs, designed to train your arm muscles. Thanks to the membranes between the fingers, the surface area of the palms increases, and with it the water resistance.
Cuffs on the legs. The option of foam polyethylene is used by novices, and the sand analogue is more suitable for advanced users: the weight of the load can be gradually increased. Both models pump the muscles of the legs.
The choice depends on the type of exercise.
Joggers “Aquacross” with an open heel and nose made of foam material invented for running at great depths. They allow you to tighten the muscles of the legs, and above all strengthen the buttocks.
Go to the pool on the shoulders or waist. The back is straight, the stomach is retracted.
Raising your knees high, start running on the spot. Raising the leg, do not overtighten the foot, do not spread your fingers to the side, pull the sock towards you.
Bend your elbows at right angles, move them back and forth. Each leg should have a 16−32 jump.
Legs shoulder-width apart, arms extended along the body, palms arranged parallel to the thighs. Walk along the bottom of the pool, imitating the movements of skiers.
Make sure that the “front” leg is slightly bent at the knee, and the “back” leg remains straight. Move your hands to the beat of the walk, synchronizing the attacks of the opposite limbs.
Each foot should perform 16−32 movement.
The back is flat, legs together. Hands apart and slightly bent at the elbows, to better maintain balance. Alternately lift your legs as high as possible without bending your knees and pulling your sock forward.
Returning to the starting position, relax your muscles. Perform 16–32 maha with each foot.
When the movements become confident, hands can be connected to the training, alternately performing rowing movements.
Go into the water on the chest, straighten your back, slightly tighten the abdominal muscles, legs together, arms apart. Pull the right leg to the abdomen, bent at the knee, and then smooth it smoothly, as if striking a blow. Repeat the same maneuver with your left foot.
Perhaps at first you will experience difficulties in performing this exercise, but over time the muscles will get used to. Alternately with each leg, perform 16 such attacks.
As in the previous exercise, pull the leg bent at the knee to the abdomen, only perform the blow to the side without turning the torso. The body can be tilted slightly in the opposite direction. The foot should be in a horizontal position at the level of the thigh, so that the sock is looking in the same direction as you.
Make 16 hits with each foot.