Power hydrogymnastics to do in the swimming pool of the building or at home –

Who doesn’t want to dry the extra fat, get a firmer body and get rid of heat? Then go into combat – triple! — with this hydro class that doesn’t look like a gym. “In the pool, we take advantage of the resistance of the water, which is unique, as it challenges our muscles in whatever direction we move”, says Vera Lúcia Gonçalves, a water aerobics teacher from São Paulo.

Another advantage of water training is that the exercise cardiovascular comes along with muscle work. “In the water, one cannot exist without the other”, recalls Vera Lúcia, who is also an international trainer certified by the Aquatic Exercise Association – AEA, an association based in the United States that brings together some of the best professionals in the world. “You do aerobics when you jump or move in the gym. pool. And it sculpts the muscles by moving against the resistance of the water”, explains Vera, who created this class with a maximum duration of half an hour.

To supercharge it, she added a cheap and easy-to-find accessory: a simple ball. “As we need to exert force to move the ball in the water, we demand even more from the muscles of the arms, shoulders and back”, says the teacher. In addition classroom it becomes more dynamic. Is there a swimming pool in the building, in the club, in the inn? So play yourself!

Exercise 1: Works legs, chest and back

– (GOOD SHAPE/GOOD SHAPE)

Hold the ball in both hands in front of your chest and walk across the pool alternately raising your knees. Combine the lift of the legs with the extension and flexion of the arms (pull the ball away from the body and bring it towards the chest). Repeat the movement moving backwards. The duration of this sequence should be about 2 minutes. Then, increase the intensity of the exercise, accelerating the leg and arm movements for another 2 minutes.

Exercise 2: Works legs, arms and shoulders

Walk around the pool, alternately bouncing and lifting your heels toward your glutes. The ball is free in front of the body. As you move forward, push the ball, passing it from left to right, also alternately. Repeat for about 2 minutes.

Exercise 3: Works legs, arms and shoulders

When moving, jump by taking one leg forward and the other back (a movement known as scissors). The arms must accompany the jumps: extend them alternately, always opposite the leg (right leg in front with left arm in front and vice versa). Repeat for about 2 minutes. Then modify the jump, executing the simultaneous lateral separation of the legs (jumping jack). The arms move away from the side, following the movement of the legs. Repeat for about 2 minutes.

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Exercise 4: Works sides and inner thighs, arms and chest

Elevate the legs on the side, alternately (movement known as lateral pendulum). Hold the ball with both hands and, accompanying the movement of the legs, push it down, on the opposite side of the raised leg. Repeat for about 2 minutes.

Exercise 5: Works butt and triceps

Holding the ball behind your body, alternately kick your legs forward. With each movement, extend and flex your arms, down and up. Repeat for about 2 minutes.

Exercise 6: works the sides of the abdomen

Standing on the left leg and right leg raised diagonally. Hold the ball with your right hand in front of your body and towards the bottom of the pool. Sink the ball as your knee comes up towards your shoulder. Repeat for about 2 minutes and do the other side as well.

Exercise 7: Works the front of the abdomen

Lying in the water with your legs apart and holding the ball with both hands in front of your chest. Flex your spine by lifting your torso forward. Return slowly to the starting position. Legs and hips should remain still: just curl and uncoil your spine for about 2 minutes. If you don’t want to take your foot off the bottom of the pool, hug the ball in front of your body and flex your spine forward.