Water Exercises and Aqua Aerobic & Aquatic Sport Fitness Introdution
Water Exercises and Aqua Aerobic & Aquatic Sport Fitness Introdution
Water & Pool Workout / Water Therapy / Aqua Aerobic & Water Relaxing / Body Stretching Under Water / Aquatic Sport Multimedia Levels . Basic • Beginning and Intermediate and Advance Level .
Likewise to learn Water Aerobic you need to start from the basic level like the way before you master your advance level you need to start to learn from the beginning level .
Not matter what are the levels that you are going to start ,
Water Exercise will target and more focus on Arms , shoulder , neck , back , lower back chest , abs , butt , legs , tight and hamstrings .
So we needs to start from the very basic skills on your ground .
You will be learning some basic but very interesting poses while doing exercises under water .
Water Workout / Aquatic Sport Fitness It helps in strengthening the lower body including the thighs , hamstrings and quadriceps .
This is the exercise which certainly should be a part of the workout , It will work the entire body .
Aquatic exercises can be a form of relaxing and de-stressing , fun and joy .
Aquatic Sport Fitness & Aqua Aeobic
• All Age • Adult Female and Male •
• Water Aerobic / Water Exercises •
• Water Dancing ( Ballet & Yoga Pose ) •
• Body Stretching Underwater •
• Water Fitness & Pool Workout •
• Water Therapy and Relaxing • Water H2O •
• Water Wave Maker •
• Toning Water Exercises •
• Underwater Yoga / Stretching •
• Aqua Exercises Program For Pregnant Woman •
• Water Therapy Program For Injured or Senior Citizen •
• Water Fitness / Aqua Aerobic and Therapy / Aquatic Sport plus Swimming Class Program
• Aqua Aerobic / Aquatic Sport Classes •
• Aqua Aerobic / Aquatic Sport Training Programs and Workout Plan •
- Designed the workouts plans to increase your endurance and speed ,and stamina , improve your body position and balance in the water , and strengthen your drill / roll / wave / pull / kick / stroke / catch / run / walk .
Aquatic Sport Fitness / Water Exercises / Aqua Aerobic
~ Basic Level / Beginning Level ~
Total Hours Duration = 12 hours
Every Six hours as one section .
( Section A + Section B = 12 hours )
( Section A + Section B = 12 hours )
*** If you are an non swimmer or didn't have any exercises routine before you enter my Aqua Aerobic / Water Therapy and Relaxing / Aquatic Sport , you need to learn some of basic techniques about how to get yourself feel comfort into water / pool to gain your confident and the knowledge of water exercises at your comfort zone before you start Begining Level . Start from the very basic skills on your ground .
I will always teach you starting from a level that you are comfortable with even if it is your first time going into the swimming pool and interest in my Aqua Aeobic / Water Therapy and Relaxing / Aquatic Sport You are sure to overcome your fears and be able to swim and doing water exercises in no time . You will come to the way to learn how to do water exercises with your passion love and unceasingly joy . You will find yourself more relaxiest and ever before ***
This is your Basic Level to beginning level of Water Exercises / Aqua Aerobic , you will know what are the basic pose for you to do warm up before you start to do Water Exercises / Aqua Aerobic . :- High Leg Swing , The Bouncer , Waist Bender , Round The Clock , Side Leg Raises , Stride Hop , Raise On Toes , Side Bender . You will going to learn this start from the basic level of :-
Water Aerobic and basic / beginning level underwater poses and stretching , Water and Toning Exercises focus and target on your Arms , shoulder , neck , back , lower back chest , abs , butt , legs , tight and hamstrings .
Here is about Water Aerobic , Water Therapy and Relaxing , Water Exercises sudjects :-
Water Running and Walking . Dumbbell Running , Cross Country Ski , Twister Noodle , Straight Leg Toe Touch , Sit Kicks , Hydro Discs Open and Close Arm and Legs , Parallet of Tires , Dumbbell Bresst Stroke ; Sweep In Arms ; Bicycle Arms ; Puch Out Puch Down , Scoop Under Dumbbell & Curls , Noodle Breast Stroke and Kicks & Pool Side Workout & Pose and Dancing , Water Mermaid Poses , Noodle Mermaid Moment , Stationary Kick , Side Pool Kicks , Butterfly Hugs with Fitness Bell , Water Taxi , Leg Over , Stride Hop , Finger Paddle 8 , High Sculling .
And Basic Level Water Yoga and Therapy improves balance and breath control , and it will toned the shoulder and core and hips .
You also will be learning place your back against the pool edge and learning some exercises by pool side while holding on the edge and doing side kicks .
*** Flattens and firm the abdominals and sculpts the tight and buttocks . Strengthens postural muscles along the back . ***
Equipment : Noodle , Aqua Dumbbell , Aqua Fitness Bell , Hydro Discs , Biofuse Finger Paddle , Tech Paddle .
* Requitment *
This is your Basic Level to beginning level of Water Exercises / Aqua Aerobic , you will know what are the basic pose for you to do warm up before you start to do Water Exercises / Aqua Aerobic . :- High Leg Swing , The Bouncer , Waist Bender , Round The Clock , Side Leg Raises , Stride Hop , Raise On Toes , Side Bender . You will going to learn this start from the basic level of :-
Water Aerobic and basic / beginning level underwater poses and stretching , Water and Toning Exercises focus and target on your Arms , shoulder , neck , back , lower back chest , abs , butt , legs , tight and hamstrings .
Here is about Water Aerobic , Water Therapy and Relaxing , Water Exercises sudjects :-
Water Running and Walking . Dumbbell Running , Cross Country Ski , Twister Noodle , Straight Leg Toe Touch , Sit Kicks , Hydro Discs Open and Close Arm and Legs , Parallet of Tires , Dumbbell Bresst Stroke ; Sweep In Arms ; Bicycle Arms ; Puch Out Puch Down , Scoop Under Dumbbell & Curls , Noodle Breast Stroke and Kicks & Pool Side Workout & Pose and Dancing , Water Mermaid Poses , Noodle Mermaid Moment , Stationary Kick , Side Pool Kicks , Butterfly Hugs with Fitness Bell , Water Taxi , Leg Over , Stride Hop , Finger Paddle 8 , High Sculling .
And Basic Level Water Yoga and Therapy improves balance and breath control , and it will toned the shoulder and core and hips .
You also will be learning place your back against the pool edge and learning some exercises by pool side while holding on the edge and doing side kicks .
*** Flattens and firm the abdominals and sculpts the tight and buttocks . Strengthens postural muscles along the back . ***
Equipment : Noodle , Aqua Dumbbell , Aqua Fitness Bell , Hydro Discs , Biofuse Finger Paddle , Tech Paddle .
* Requitment *
- You have to know the Begininging Level of Breastroke drill or have finished at least 6 hours Beginging Level swimming class or Basic Water Exercises/ Therapy class conducted by me .
~ Intermediate Level / Multimedia Level ~
Total Hours Duration 12 + 12 = 24 Hours
Section A + Section B = 12hours
Section C + Section D = 24hours
When you catch up the basic level of Water Exercises , you will easier to catch up during on your Intermediate .
This level you will be going to learn :-
Since you have learnt side kicks by the pool side , right here to introduce you ;-
There are three types of kicks, which can be performed in water , namely theSide kicks ; forward kicks and back kicks . Begin the exercise by standing closer to the edge of the pool and to centre of pool / water .
Through these three differences kicks to focus on hamstrings along with the abs .
* Kicks : People with weak knees or those who want to tone their thighs should do kicks in water regularly .
Side Kicks ; Farwards Kicks and Back Kicks side kicks swimming with Tech Paddle , Sexy Kicker Finger Paddle , Poolside Kness Up Supine , Front Flutter Kicks , Leg Raises , K-Tread , Y-zipper Pointed Toes and Kicks , Bunny Hoping , Bouding In Place , Vertical Breaststroke , Tombstone kick , Side Burpee , Aqua Teaser , Otter Roll , Noodle Spider-Man , Pool Plank , Hydro Belly Blaster , Chest Fly , side breath Tech Paddle , Standing Crawl , and Intermediate Water Yoga Pose and Water Therapy to senses relaxing and increase balance and strengthens the Tights , Calves , Angles and Spine . And strengthens legs , hips , core and buttocks .
Water Yoga Workout H20+ Cobra , H20+ Stork , H20+ Triangle , H20+Backbend
Equipment : Noodle , Aqua Dumbbell , Aqua Fitness Bell , Hydro Discs , Biofuse Finger Paddle , Tech Paddle .
~ Advance Level ~
Total Hours 12 + 12 +12 + 12 = 48hours
Section A + Section B = 12hours ; Section C + Section D = 24hours
When you catch up the basic level of Water Exercises , you will easier to catch up during on your Intermediate .
This level you will be going to learn :-
Since you have learnt side kicks by the pool side , right here to introduce you ;-
There are three types of kicks, which can be performed in water , namely theSide kicks ; forward kicks and back kicks . Begin the exercise by standing closer to the edge of the pool and to centre of pool / water .
Through these three differences kicks to focus on hamstrings along with the abs .
* Kicks : People with weak knees or those who want to tone their thighs should do kicks in water regularly .
Side Kicks ; Farwards Kicks and Back Kicks side kicks swimming with Tech Paddle , Sexy Kicker Finger Paddle , Poolside Kness Up Supine , Front Flutter Kicks , Leg Raises , K-Tread , Y-zipper Pointed Toes and Kicks , Bunny Hoping , Bouding In Place , Vertical Breaststroke , Tombstone kick , Side Burpee , Aqua Teaser , Otter Roll , Noodle Spider-Man , Pool Plank , Hydro Belly Blaster , Chest Fly , side breath Tech Paddle , Standing Crawl , and Intermediate Water Yoga Pose and Water Therapy to senses relaxing and increase balance and strengthens the Tights , Calves , Angles and Spine . And strengthens legs , hips , core and buttocks .
Water Yoga Workout H20+ Cobra , H20+ Stork , H20+ Triangle , H20+Backbend
Equipment : Noodle , Aqua Dumbbell , Aqua Fitness Bell , Hydro Discs , Biofuse Finger Paddle , Tech Paddle .
Total Hours 12 + 12 +12 + 12 = 48hours
Section A + Section B = 12hours ; Section C + Section D = 24hours
*Advance Level for the first 24hours*
Section E + Section F = 36hours
section G + Section H = 48hours
*Master Advance Level during 25-48hours*
When you master the intermediate level of Water Exercises / Aerobic , this will be more fun and joy during on your Advance .
This level you will be going to learn :-
Water Wave Maker , Roller Maker , Dolphin Triple Wave Maker , Water Twister Wave Maker , I will going to teach you how to being like a mermaid / fish whole you doing those Waves Makes , you will feel so much joyful and enjoyable through these programs . You will so much in love with this exercises , it will be really makes you like you are completely living under the water if you truly love over water . This is so much FUN !!!
Twisting Legs Supine , Arms swinging , Scissors Kicks , Heel-high jog with breast-stroke arm , Pike Scull , Ball Lever , Marching / Jogging , Jumping Jacks , Dolpine Kicks , Noodle Flip Turn , Altetnate Leg Raiser , Water Yoga Hurdler's Exercises , Advance Bobbing , The Swinger and many unlisted .
Equipment : Noodle , Aqua Dumbbell , Aqua Fitness Bell , Hydro Discs , Biofuse Finger Paddle , Tech Paddle .
TRAINING AND WORKOUT FITNESS PROGRAMS
Designed these workouts to build overall fitness for all levels of exercisers with vertical aquatic exercise .
~ Aqua Aerobic / Aquatic Sport Training Programs and Workout Plan ~
- Example for Workout Plan -
MAIN SET:
Jump twists tucking legs (single, single, double) traveling right x 5 and left x 5
Twisting Jack (right, left, right, left) x 2 minutes
Side Step with double arm sweeps right x 5, left x 5 x 1 minute
Cross Country Ski with high knees (tuck in the center) x 1 minute
Jog through the tires (regular jog x 2 + wide jog x 2) x 1 minute
DONE AS: 1st round x MOD, 2nd round x HARD, 3rd round x MOD
COACH TIP:
Work hard on staying true to the intensity recommendations. MOD should require open-mouth breathing…HARD should feel exponentially more difficult than the MOD
SECONDARY SET:
Jog tall x 1 minute
Jog with shoulders under water for 1 minute
Repeat jog but vary arms:
#1 - Arms swinging
#2 - 'Flasher arms' (elbows into your sides and bent at 90 - finger tips touch then arms open)
#3 - Jumping jack arms under water
#4 - Arms up and down in front (shoulder flex/ext)
#5 - Arm circles forward x 30 sec + back x 30 sec
THIRD SET:
Easy jog forward x 30 seconds with a straight leg toe touch backwards
Moderate jog forward x 30 seconds with an easy straight leg toe touch backwards
Hard jog forward x 30 seconds with an easy straight leg toe touch backwards
Repeat set three times through
WARM DOWN SET:
Walk forward and backward x 2 minutes
Side step x 1 minute
High-knee march x 1 minute (gradually increasing your tempo)
Aquatic and Swimming
~ Water Exercises / Aqua Aerobic / Water Therapy & Ralaxing Aquatic Sport + Swimming Class Program ~
~ Water Exercises Program / Aqua Aerobic / Water Therapy & Ralaxing Aquatic Sport For Pregnant Women / Injured / Senior Citizen / Adult Male and Female
~ Warer Exercises / Aqua Aerobic / Water Therapy & Ralaxing Aquatic Sport plus + Swimmng Class Program For Pregnant Women / Injured / Senior Citizen / Adult Male and Female ~
~ Aqua Aerobic / Aquatic Sport Training Programs and Workout Plan ~
When you do exercises in water , your abdominal muscles are engaged and lengthened because they’re working to keep you balanced. And the buoyancy of the water makes it easier to hold poses—
About my aqua / aquatics sport private or in group classes and build cardiovascular fitness and strength .
Just like swimming . My water aerobics classes are easy on your joints , yet challenging enough to help you reach new levels of fitness ,
Because of Water Exercises are low-impact format , water aerobics / aquatic sport classes are suitable for every age and fitness level , from beginning exercisers through elite athletes .
Just like swimming . My water aerobics classes are easy on your joints , yet challenging enough to help you reach new levels of fitness ,
Because of Water Exercises are low-impact format , water aerobics / aquatic sport classes are suitable for every age and fitness level , from beginning exercisers through elite athletes .
Stay Fit and Be Motivated To Archieve Your Goals .
~ MY TEACHING APPROACH ~
Being able to teach is the greatest happiness and gratefulness of joy for me. It's a sense of accomplishment .
Being able to train a student to be good in swimming is my mission .
I am truly delighted with immense of joys that I have the ability to reach your goals.
It is my responsibility . My commitment for you is quality assured .
Being able to train a student to be good in swimming is my mission .
I am truly delighted with immense of joys that I have the ability to reach your goals.
It is my responsibility . My commitment for you is quality assured .
Your quick success will be a testimony to MeetzMi's professionalism
Enjoy my class filling with an elation & excitement with my ultimate LOVE , - MeetzMI -
HAPPY LEARNING AND SWIMMING
Experienced Swimming Instructor • Personal Swimming Coacher / Trainer • Water Aerobic Personal Trainer • Aquatic Fitness
I Love Swimming & Coaching
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I will be able travelled to preferred location of pool and living area of condo or house ;-
Petaling Jaya , Selangor area of Tropicana ; Sunway Damansara ; Kota Damansara ; Damansara Perdana ; Riana Green Sunway Damansara ; Citta Damansara , SS Two ; Palm Spring Damansara ; Rymba Hill Sunway Damansara ; Casa Damansara , Casa Indah , Casa Mutiara , Ara Damansara , Jalan Ipoh like area of Sang Suria , Maple Condo , Bandar Sri Damansara S/D , SPK Damansara , Desa Park City , Sri Hartamas , Bangsar , Mont Kiara .
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