Make the Pool Your Gym by Knopf, Karl -- Read -- Imperial Library of Trantor

Index

Title Page part 1 - started

introduction why water exercise?

Advantages of Water Fitness over Land Exercise A Kinder, Gentler Way to Fitness

benefits of water fitness aqua physics water temperature before you begin

Safety Exercises to Be Careful With Equipment

part 2 - workouts

how to use this book

Designing a Water-Fitness Workout Start with a Thermal Warm-Up Train with Your Goal in Mind Perform a Cool-Down Finish with Stretching The Exercises

sample water workouts

general fitness advanced general conditioning sports conditioning deep-water workout arthritis frozen shoulder low back pain hip knee shin splints ankle/feet freeflow routine 1 freeflow routine 2

part 3 - the exercises

warm-up

water walking sideways walking skipping

upper-body series

chest press fly lateral raise frontal raise chest tap washboard forward leg raise backward leg raise 1-2-3 leg raise & hold side leg raise leg curl leg extension heel raise toe lift cardiovascular conditioning

arm add-ons

breaststroke arms hug arms washboard arms piston arms fly arms punching arm circles cross-country arms paddlewheels hula hands chest tap arms arm curls jumping jack arms: side jumping jack arms: frontal

leg movements

high steps jumping jacks cross-country skiing straight-leg kicks soccer kicks butt kickers rocking horse

jumping sequence

underwater rockets 6 o’clock to 12 o’clock jumps 9 o’clock to 3 o’clock jumps jump rope

deep-water series

deep-water jogging cross-country skiing straight-leg kicks soccer kicks deep-water sit-ups twist rock around the world

stretches

hamstring stretch calf stretch ankle circles elbow touches double wood chop shoulder stretch wrist stretch 1 wrist stretch 2 lower back stretch

index other ulysses press books Acknowledgments about the author Copyright Page

← Prev
Back
Next →

← Prev
Back
Next →