7 esercizi in piscina altamente efficaci per bruciare calorie quest’estate

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7 esercizi in piscina altamente efficaci per bruciare calorie quest’estate

L’estate è arrivata e la piscina è il luogo perfetto per rilassarsi e divertirsi. Ma sapevi che può essere anche tuo alleato per raggiungere i tuoi obiettivi di fitness? Che si tratti di costruire muscoli, bruciare grassi o migliorare la forma fisica generale, l’acqua può essere uno strumento di esercizio efficace.

Perché scegliere di allenarsi in piscina?

Gli allenamenti in piscina offrono vantaggi simili ad altri tipi di allenamento, ma hanno anche alcuni vantaggi unici. Questi benefici derivano principalmente da due fatti fondamentali sull’acqua.

L’acqua riduce il peso corporeo

I movimenti effettuati in acqua sono meno stressanti per le articolazioni e le ossa. Ciò è dovuto al fatto che l’acqua riduce il peso corporeo, come dimostrato da numerose ricerche scientifiche. Di conseguenza, gli esercizi in piscina sviluppano la forza muscolare senza lo sforzo che la corsa e altri esercizi possono mettere a dura prova le ginocchia, le caviglie e altre articolazioni. È un’ottima scelta per le persone che soffrono di lesioni o patologie croniche che colpiscono le articolazioni, come l’artrosi o l’artrite reumatoide, e per gli anziani.

Resistenza all’acqua unica

L’acqua è 800 volte più densa dell’aria. Questa densità fornisce una resistenza multidirezionale unica mentre ti muovi nell’acqua. Il tuo corpo deve combattere questa resistenza, che affatica i tuoi muscoli in modi unici. È però necessario eseguire questi esercizi in modo appropriato in base alle proprie capacità natatorie. Se non sai nuotare per lunghi periodi di tempo, ti consigliamo di eseguire gli esercizi in una piscina poco profonda o di utilizzare una boa per aiutarti.

Si consiglia di consultare il proprio medico prima di iniziare questo tipo di allenamento se si soffre di condizioni di salute che potrebbero influire sulla capacità di esercitare in sicurezza.

</p> <div class="google-news-card"> <p>Ricevi immediatamente le ultime notizie sul nostro canale Telegram e ti terremo aggiornato su tutti gli eventi rilevanti in tempo reale.</p> <div style="clear:both; margin-top:0em; margin-bottom:1em;"><a href="https://www.palermo24h.com/questo-gioco-di-fantascienza-open-world-ha-l89-di-recensioni-positive-su-steam-ed-e-disponibile-per-meno-di-30-e/" target="_blank" rel="dofollow" class="u6a806ad0726523e173407751fbdf9d0c"><!-- INLINE RELATED POSTS 1/3 //--><style> .u6a806ad0726523e173407751fbdf9d0c { padding:0px; margin: 0; padding-top:1em!important; padding-bottom:1em!important; width:100%; display: block; font-weight:bold; background-color:inherit; border:0!important; border-left:4px solid inherit!important; text-decoration:none; } .u6a806ad0726523e173407751fbdf9d0c:active, .u6a806ad0726523e173407751fbdf9d0c:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; text-decoration:none; } .u6a806ad0726523e173407751fbdf9d0c { transition: background-color 250ms; webkit-transition: background-color 250ms; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; } .u6a806ad0726523e173407751fbdf9d0c .ctaText { font-weight:bold; color:inherit; text-decoration:none; font-size: 16px; } .u6a806ad0726523e173407751fbdf9d0c .postTitle { color:inherit; text-decoration: underline!important; font-size: 16px; } .u6a806ad0726523e173407751fbdf9d0c:hover .postTitle { text-decoration: underline!important; } </style><div style="padding-left:1em; padding-right:1em;"><span class="ctaText">READ</span>  <span class="postTitle">Questo gioco di fantascienza open-world ha l'89% di recensioni positive su Steam ed è disponibile per meno di 30 €</span></div></a></div><p> <a target="_blank" class="pure-button Button Button_sm Button_telegram Button_telegramAlert" href="https://t.me/pressesante" rel="noreferrer noopener"><svg xmlns="http://www.w3.org/2000/svg" viewbox="0 0 48 48" width="24px" height="24px"><path fill="#29b6f6" d="M24 4A20 20 0 1 0 24 44A20 20 0 1 0 24 4Z"/><path fill="#fff" d="M33.95,15l-3.746,19.126c0,0-0.161,0.874-1.245,0.874c-0.576,0-0.873-0.274-0.873-0.274l-8.114-6.733 l-3.97-2.001l-5.095-1.355c0,0-0.907-0.262-0.907-1.012c0-0.625,0.933-0.923,0.933-0.923l21.316-8.468 c-0.001-0.001,0.651-0.235,1.126-0.234C33.667,14,34,14.125,34,14.5C34,14.75,33.95,15,33.95,15z"/><path fill="#b0bec5" d="M23,30.505l-3.426,3.374c0,0-0.149,0.115-0.348,0.12c-0.069,0.002-0.143-0.009-0.219-0.043 l0.964-5.965L23,30.505z"/><path fill="#cfd8dc" d="M29.897,18.196c-0.169-0.22-0.481-0.26-0.701-0.093L16,26c0,0,2.106,5.892,2.427,6.912 c0.322,1.021,0.58,1.045,0.58,1.045l0.964-5.965l9.832-9.096C30.023,18.729,30.064,18.416,29.897,18.196z"/></svg>Segui la stampa sanitaria su Telegram</a> </p> </div></div> <h2>I sette esercizi in piscina per bruciare calorie</h2> <p>Ecco sette esercizi che non richiedono abilità nel nuoto e che possono aiutarti a bruciare calorie e costruire muscoli. Questi esercizi fanno lavorare più articolazioni e gruppi muscolari, aumentando la frequenza cardiaca e facendo lavorare più muscoli contemporaneamente.</p> <p><strong><em>Prima di iniziare, è importante seguire le raccomandazioni relative all’intensità e alla frequenza dell’allenamento adatte alla propria condizione fisica. Puoi aumentare gradualmente la frequenza, la durata e l’intensità dei tuoi allenamenti man mano che avanzi.</em></strong></p> <h3>1. Gara in piscina</h3> <p>Per fare questo esercizio, rimani in una zona poco profonda della piscina e corri da un lato all’altro. Più l’acqua è bassa, maggiore sarà il peso del tuo corpo. Piegati leggermente in avanti all’altezza delle caviglie, solleva le braccia e solleva le gambe in una posizione all’altezza delle ginocchia prima di estenderle indietro per fare un passo avanti. Puoi aumentare la resistenza tenendo un oggetto pesante all’altezza del petto o utilizzando uno skateboard che tieni davanti a te con le braccia tese. Anche i pesi alle caviglie e i galleggianti in piscina possono aumentare l’intensità del tuo allenamento.</p> <h3>2. Flessioni in piscina</h3> <p>Metti le mani sul bordo della piscina, leggermente più larghe della larghezza delle spalle. Contrai i muscoli dello stomaco, sposta il peso sulla parte superiore del corpo in modo che le dita dei piedi siano sollevate dal fondo della piscina e solleva il busto fuori dall’acqua finché le braccia non sono completamente estese. Fai una pausa, quindi abbassa lentamente il corpo nella posizione iniziale e ripeti. Se è troppo faticoso per il petto, le spalle o i tricipiti, o se non riesci a eseguire bene molte ripetizioni, usa le gambe come supporto mentre salti dal fondo della piscina. Può anche trasformare l’allenamento in un allenamento per tutto il corpo.</p> <div style="clear:both; margin-top:0em; margin-bottom:1em;"><a href="https://www.palermo24h.com/covare-un-progetto-scientifico/" target="_blank" rel="dofollow" class="u74e23564c9100a7ccb8957f063c406f1"><!-- INLINE RELATED POSTS 2/3 //--><style> .u74e23564c9100a7ccb8957f063c406f1 { padding:0px; margin: 0; padding-top:1em!important; padding-bottom:1em!important; width:100%; display: block; font-weight:bold; background-color:inherit; border:0!important; border-left:4px solid inherit!important; text-decoration:none; } .u74e23564c9100a7ccb8957f063c406f1:active, .u74e23564c9100a7ccb8957f063c406f1:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; text-decoration:none; } .u74e23564c9100a7ccb8957f063c406f1 { transition: background-color 250ms; webkit-transition: background-color 250ms; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; } .u74e23564c9100a7ccb8957f063c406f1 .ctaText { font-weight:bold; color:inherit; text-decoration:none; font-size: 16px; } .u74e23564c9100a7ccb8957f063c406f1 .postTitle { color:inherit; text-decoration: underline!important; font-size: 16px; } .u74e23564c9100a7ccb8957f063c406f1:hover .postTitle { text-decoration: underline!important; } </style><div style="padding-left:1em; padding-right:1em;"><span class="ctaText">READ</span>  <span class="postTitle">Covare un progetto scientifico</span></div></a></div><h3>3. Salti tozzi</h3> <p>Posizionati in una zona poco profonda della piscina, con i piedi alla larghezza delle spalle e le dita leggermente rivolte verso l’esterno. Accovacciati tirando indietro i fianchi e i talloni con i piedi piatti, quindi raddrizza i fianchi, le ginocchia e le caviglie mentre ti spingi in aria il più lontano possibile. Atterra in punta di piedi, poi accovacciati immediatamente e ripeti. A seconda del tuo livello di comfort, puoi chinarti abbastanza in basso da immergere la testa sott’acqua. Per rendere l’esercizio più impegnativo, aumenta la velocità. Ciò creerà ulteriore resistenza e ti costringerà a eseguire più ripetizioni contemporaneamente.</p> <h3>4. Spostamento laterale</h3> <p>Posizionarsi in una zona poco profonda della piscina e spostarsi lateralmente da un lato all’altro della piscina. Concentrati sul tenere gli addominali tesi e puntare le dita dei piedi in avanti. Per aumentare l’intensità dell’allenamento, tieni le mani lungo i fianchi o indossa una piccola fascia di resistenza approvata per la piscina intorno alle gambe.</p> <h3>5. Forbici da sdraiati</h3> <p>Inizia nell’acqua abbastanza profonda da tenere i piedi sollevati da terra. Stando sul bordo di una piscina o di un galleggiante, solleva le gambe in modo che il corpo sia orizzontale, mantenendo la colonna vertebrale in posizione neutra dalla parte posteriore della testa al coccige. Tenendo il ginocchio leggermente piegato, calciando dall’anca, frustando o facendo un movimento rapido con le dita dei piedi. Ripeti con l’altra gamba. Accelera il movimento delle gambe e aumenta la forza del calcio per aumentare la resistenza. Concentrati sul mantenere una linea retta dalla parte posteriore della testa al coccige mentre calci. Puoi anche utilizzare una fascia di resistenza da avvolgere attorno alle gambe per una sfida aggiuntiva.</p> <div style="clear:both; margin-top:0em; margin-bottom:1em;"><a href="https://www.palermo24h.com/non-sono-un-nutrizionista-e-questo-e-il-tipo-di-yogurt-che-non-mangio-mai/" target="_blank" rel="dofollow" class="u1df53d25a1d0b8a99d450ff65478e087"><!-- INLINE RELATED POSTS 3/3 //--><style> .u1df53d25a1d0b8a99d450ff65478e087 { padding:0px; margin: 0; padding-top:1em!important; padding-bottom:1em!important; width:100%; display: block; font-weight:bold; background-color:inherit; border:0!important; border-left:4px solid inherit!important; text-decoration:none; } .u1df53d25a1d0b8a99d450ff65478e087:active, .u1df53d25a1d0b8a99d450ff65478e087:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; text-decoration:none; } .u1df53d25a1d0b8a99d450ff65478e087 { transition: background-color 250ms; webkit-transition: background-color 250ms; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; } .u1df53d25a1d0b8a99d450ff65478e087 .ctaText { font-weight:bold; color:inherit; text-decoration:none; font-size: 16px; } .u1df53d25a1d0b8a99d450ff65478e087 .postTitle { color:inherit; text-decoration: underline!important; font-size: 16px; } .u1df53d25a1d0b8a99d450ff65478e087:hover .postTitle { text-decoration: underline!important; } </style><div style="padding-left:1em; padding-right:1em;"><span class="ctaText">READ</span>  <span class="postTitle">Non sono un nutrizionista e questo è il tipo di yogurt che non mangio mai</span></div></a></div><h3>6. Compressione e trazione</h3> <p>Inizia stando in piedi con la tavola da surf sul petto e piega le ginocchia in uno squat con il petto immerso nell’acqua. Contrai i muscoli dello stomaco, allunga le braccia e calcia in avanti contro l’acqua, quindi tira immediatamente le braccia e calcia la tavola verso il petto. Dovresti sentire i muscoli della schiena lavorare.</p> <h3>7. Jumping jack</h3> <p>Stai in piscina con la testa fuori dall’acqua, i piedi uniti e le braccia lungo i fianchi. Allarga le gambe lateralmente con le braccia tese sopra la testa, quindi inverti il ​​movimento unendo i piedi e abbassando le braccia lateralmente al corpo. Se lo spruzzo ti dà fastidio, alza semplicemente le braccia al livello dell’acqua. In questo esercizio, il modo più semplice per aumentare l’intensità è aumentare la velocità.</p> <p>Gli esercizi in piscina offrono molti benefici per la salute e possono aiutarti a bruciare calorie mentre costruisci massa muscolare. Se stai cercando di perdere peso, migliorare la tua forma fisica generale o recuperare da un infortunio, l’esercizio in acqua è un’opzione da considerare. <strong><em>Ricordati di consultare il tuo medico se soffri di condizioni di salute che potrebbero influire sulla tua capacità di eseguire questi esercizi in sicurezza.</em></strong> Quindi fai un tuffo in piscina e goditi i benefici degli esercizi acquatici!</p> <div class="code-block code-block-13" style="margin: 8px 0; clear: both;"> <meta charset="utf-8"/><meta name="viewport" content="width=device-width, initial-scale=1"/><title/></p> <div class="google-news-card"> <p>In quanto media indipendente, Presse Santé ha bisogno del tuo aiuto. Sostienici seguendoci e aggiungendoci ai segnalibri su Google News. 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