Overweight - Obesity Aquatic 1

Delta fitness
Overweight / obesity aquatic 1 (EN)

By: ExorLive Content Publisher
Aquatic exercise programme suited for people with overweight or obesity. This programme aims to increase the
practitioner’s physical capacity. Suited for inactive - moderately active people.
https://exorlive.com/video/?culture=en-US&ex=5942
1. Cycling on float
Sit on the float and make diagonal cycling movements
with your arms and legs, so that you are moving forward
in the water. Alternatively, you can hold the float with one
or both hands, so that you work your legs more.
Duration: 5 Mins , Exertion: 7 - 10 Borg's RPE
2. Cycling with the legs
Lie on your back, supporting yourself with your elbows on
the pool-edge. Make cycling-movements with your legs
in the water.
Duration: 30 Secs , Sets: 2 , Pause: 15 Secs
3. Lying leg-swing
Lie with the support of your elbows on the pool-edge.
Move your legs together from side to side.
4. Diagonal jump with water manuals
Stand up with water at shoulder-height, with legs placed
as in a step. Alternately change places on the first and
last leg by jumping. Move water manuals alternately
forward and backwards diagonally so that the left arm
follows the right leg and opposite.
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5. Arm movements with water manuals
Stand with water at chest-height. Stable stance in water,
with water manuals in hands. Move arms back and forth
through water.
6. Water jogging
Run in the water at a depth where you can't reach the
bottom. Stand vertically, moving the arms and legs just
as you would when running normally. You should aim to
slowly move forward. Exaggerate your movements and
make large circular movements with your legs.
Duration: 30 , Sets: 2 , Pause: 15 Secs
7. Hop 4
Hold the float on your shoulders. Hop alternately forward
on one leg and back on the other leg.
8. Floating balance
Use pool noodle and float vertically with bent knees.
Maintain your balance.

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9. Rotation with pool noodle
Stand up with water at chest-height. Place arms over a
floating device, preferable a floating stick/tube, and
crunch down until water reaches shoulder-height. Move
shoulder blades together and rotate pelvis and legs from
side to side. Shoulder and upper-body stays still.
10. The propeller
Have a pool noodle behind you- at shoulder/height, and
hold in each end of it with your hands. Bend both hips
and paddle alternately with your legs. The exercise can
be made easier if you hold the pool edge rather than the
pool noodle.
11. Swimming running
Use a floating vest above your hips and float horizontally,
with your upper body slightly bent forwards. Maintain
back and stomach stabilised and run with flexed arms
and legs in diagonal and alternate movement.
12. Run with kickboard
Stand with water at shoulder-height. Hold a kickboard
between your palms with straight arms. With high knees
run forward on your toes.

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13. Stretching of chest and back
Stand with water at chest-height, hold onto the railing
with crossed hands. Place the legs on the wall of the pool
and flex your back. feel it stretching.
14. Stretching of inside thigh
Stand with water at chest-height. Hold the railing with
gathered hands. Stand with legs onto the pool wall. Bend
one knee and lean towards the same side. Feel the
stretch at inside of thigh on opposite leg.
15. Stretching of chest
Stand with water at chest-height. Hold a railing behind
you with both arms. Move legs to the pool wall, arch your
back and push chest forwards. feel it stretching.
16. Stretching of hip bender 3
Stand with water at chest-height. Hold the railing behind
you with both arms. Place both legs on pool wall, move
one knee up towards the water surface and arch your
back. Feel it stretching on front of hip on the other leg.

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17. Neck stretching 6
Press right ear towards right shoulder. Pull in chin
towards the chest and place one hand on your head and
pull downwards. Feel tightening on opposite side.
18. Floating rest position
Float in the pool with a floating device in the neck and a
pool noodle under the knees. Relax
Duration: 5 Mins

Overweight - Obesity Aquatic 1

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Overweight - Obesity Aquatic 1

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Delta fitness

Overweight / obesity aquatic 1 (EN)

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