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It is easy to find an excuse not to do any exercise all year round but it’s particularly easy to use the hot summer months as a reason to put off the day your new health kick kicks in. Here on Koh Samui, surrounded by water, the heat does not need to prevent you from toning up, taking care of your body and improving your levels of fitness and with aqua aerobics you don’t even need to get hot and sweaty in the process.
The body is almost weightless in the water, and this makes it an ideal place to increase your lower body strength, power and agility through power jumps. In the ocean, or a pool, start off in shallow water that comes up between your ribcage and your underarm. Jog around doing kicks and jumping jacks, strides and knee lifts to warm up, do this for around six to eight minutes. Then lightly stretch the quadriceps, calf muscles, hip flexors and hamstrings. Perform this stage again but at this time with more intensity for around eight to ten minutes making the movements long and exaggerated. Then move on to tuck jumps. Start in a standing position, keep the knees and ankles together as you pull the knees into the chest. Then return to the standing position. Move the arms in a circular motion at the side of the body; the arms lengthen as the knees lift and bend at the elbows as the legs straighten. Then move onto the frog jump. Begin with the toes, knees and thighs slightly turned out. The arms are bent in a diamond shape, with the fists close to the chest. Push the arms down to the hips while lifting the legs up and into a diamond shape. The knees point to each side at the top of the jump and mimic frog legs. Return to the starting position. Next execute a scissors jump. Start in a standing position. As you jump, one leg moves straight forward and the other moves directly behind the body. Alternate front and back. The arms move in opposition to the legs. Then begin in a standing position for a heel lift. While keeping the knees and heels close together, jump and lift the heels toward the buttocks. The heels should not lift higher than knee height. The arms are extended away from the body at shoulder height, slightly rounded at the elbows. As you lift the legs, pull the arms down to the hips. End by kicking the legs and jog for two to three minutes and finish by stretching the quadriceps, hamstrings, hip flexors and calves deeply. If you can’t be bothered to do any of this then simply get into water that is at chest level and simply walk about. It might not be as effective as the other instructions in the this article, but it will keep you cool while toning you up and the water resistance will make you feel that you have had a pretty decent work out!