Aap apne regular gym ko chhod kar apne najdeek ke pool me jakar kuch fun water workout sessions ka aanand le sakte hain.
Garmiyon ke tez dhoop ke karan exercise karne ka motivation paana ak kathin kaam lag sakta hai. But what agar aap apne workout routine ko swimming pool me badal sakein aur utni hi calories burn kar sakein? Are you ready for this?
Why Water Workouts?
Ab aapke man me sabse pahla question ho sakta hai ki- “ jab hum gym me workout kar sakte Hain toh paani me workout kyun karein”?
Experts ka maanna hai, Sabse pahle, we kam impact wale hote hain, which means ki we aapke joints par gentle hote hain. Paani ki uchhal aapki body se stress ko Kam karti hai jisse ye sabhi ke liye akdm sahi hai- from beginners to seasoned athletes. Iske alawa, agar aapko koi chot lagi hai aur aap thik ho rahe hain toh water workouts karna actually beneficial ho sakta hai kyuki ye gym ki comparison me Kam mehnat wala aur safe hai.
Iske alawa, jab aap paani me exercise karte hain toh resistance (or drag) aapki muscles ko jameen par jitna kaam karna padta hai usse Jada mehnat karwata hai. Running & weight lifting jaise traditional exercises ke against, Jahan baar baar hone wale impact se aapke joints and muscles pe pressure pad sakta hai, water workouts se ak smooth, cushioned environment mil sakta hai.
Yah aapko apni body par jafa stress daale bina strength gain karne aur endurance improve karne ki anumati deta hai, jisse injury and fatigue ka risk Kam hota hai.
Getting Started
Ayodhya Swimming Classes ke swimming instructor Sanuj Srivastava kahte hain, Kisi bhi workout ki tarah, ak achha warm-up essential hai.
- “ Paani me light swimming or walking se start karein. Apne sharir ko paani ki aadat daalne aur apni heart rate badhane me lagbhag 5-10 minutes lagayen,” we kahte hain.
- Sanuj khud ko Sardi se bachane ke liye ak chhoti si tip dete hain: “ pool me koodne se pahle naha lein. Isse aapke sharir ko temperature me hone wale changes ke hisab se dhalne me help milti hai, jisse bimar padne ka risk Kam hota hai.”
He suggests ki badi drills start karne se pahle simple moves se start karein.
- Water walking aur Jogging: paani me Aram se chalein. Agar aap beginner hain, toh pool me chalte samay aapko koi support milna chahiye. Aapko shayad ehsas na ho but 30-40 minutes Tak Aisa karne se aapko lagbhag 200-250 calories lose karne me help mil sakti hai. Agar aap swimmer nahi Hain toh isse aapko paani ki aadat daalne me help milegi.
- Arm circles: Shoulders tak gahre paani me khade ho jaayen aur apni arms ko bade bade circles me ghumayen taaki aap loose ho jaayen.
Ye kuchh Dinon tak aapki routine ka part ho sakte Hain uske baad aap Anya exercises me ja sakte hain. Sanuj ye clear karte hain ki age is not a barrier aur koi bhi vyakti, chahe wah bachcha ho ya late 60s ke koi bujurg vyakti iss water workout routine se start kar sakte hain.
Strength develop karne ke baad, aap swimming instructor Karan Yadav dwara diye gaye inn abhyason par aage badh sakte hain.
Water aerobics
- Jumping Jacks:
- High Knees
Strength Training
- Water push-ups
- Leg lifts
Core work
- Water kicks
- Tuck jumps
Dhyan rahe jab bhi aap ye exercises perform kar rahe hon aap expert ki guidance me hon.
Things to keep in mind:
Garmiyon ke dauran paani me exercise karna khud ko busy rakhne ke saath saath thanda rahne ka ak majedar tareeka hai. However, it is important to:
- Stay safe and hydrated
- Listen to your body: agar ye sahi nahi lag raha hai, don’t push it.
- Stay away from water in case of an infection
- Use Sunscreen
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