水中健身十大基础动作，让你轻松享受水中运动乐趣英文双语对照

水中健身十大基础动作，助力健康生活

水中健身，作为一种低强度的有氧运动，受到越来越多人的青睐。而水中健身的十大基础动作更是为广大爱好者提供了舒适而高效的锻炼方式。

无论是想减肥塑形，还是康复锻炼，水中健身都能发挥其独特的优势。下面，让我们一起来认识这十个基础动作，并享受水中运动的乐趣。

1. 游泳

游泳是水中健身的经典动作，可以全身参与，是一项不可或缺的基础动作。不仅能够增强心肺功能，还能够锻炼肌肉，消耗热量，提高体力和耐力。

2. 水中走步

在水中进行走步动作，对关节和肌肉的负荷很小，适合初学者和需要康复锻炼的人群。同时，还能有效地刺激下半身肌肉的运动。

3. 蛙泳

蛙泳是一种非常适合水中健身的动作，它既可以锻炼胸部和腿部肌肉，又能够增强心肺功能，对身体的拉伸效果也很好。

4. 水中踢腿

水中踢腿是一项适合水上瑜伽和水中有氧运动的基础动作，它可以锻炼小腿和大腿的肌肉，同时也能够增强身体的柔韧性。

5. 水中仰卧起坐

仰卧起坐是一种适合水中健身的腹肌锻炼动作，它可以有效地刺激腹部肌肉，同时在水中进行，对脊椎关节也有较小的压力。

6. 水中蛙蹬

水中蛙蹬主要锻炼大腿内侧和臀部肌肉，是一种常见的水中有氧运动动作，同时还能够增强平衡感和协调性。

7. 水中交叉划臂

交叉划臂是水中健身中常见的手臂锻炼动作，可以有效地刺激手臂肌肉，同时也能够增强心肺功能，适合全年龄段人群。

8. 踩水动作

踩水是一种非常适合水中健身的基础动作，可以有效地锻炼下半身肌肉，同时还能够提高心肺功能，帮助人们放松身心。

9. 水中平板支撑

在水中进行平板支撑动作，可以有效地锻炼核心肌群，提高身体的稳定性，同时减少了对脊椎的压力，是非常安全的水中健身动作。

10. 水中引体向上

水中引体向上是一种挑战性较大的水中健身动作，可以锻炼背部和上肢力量，提高核心稳定性，增强体能和身体的控制能力。

通过这十个基础动作的组合练习，相信大家不仅能够享受水中运动的乐趣，还能够在轻松愉快的氛围中获得身体的好处。

最后，感谢您阅读本篇文章，希望这些水中健身的基础动作能给您的健康生活带来一些帮助。

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英文翻译对照，仅供参考

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The fitness in water movement of 10 large bases, the health that help strength lives

The fitness in water, as the motion having oxygen of a kind of low intensity, get the favour of increasing person. And the movement of 10 large bases of the fitness in water is to was broad lover to offer more comfortable and efficient exercise means.

No matter be to consider form of model reducing weight, still be rehabilitation takes exercise, shui Zhongjian can produce its distinct advantage personally. Below, let us understand act of these 10 foundations together, enjoy the fun of the motion in water.

1.Swim

Swimming is the classical movement of the fitness in water, can participate in all over, it is an indispensable fundamental movement. Can enhance heart lungs function not only, still can exercise muscle, use up quantity of heat, enhance physical strength and staying power.

2.The walk with the ball in water

Action of walk with the ball has in water, very small to joint and sarcous bear, suit abecedarian and the crowd that need rehabilitation to take exercise. In the meantime, still stimulate movement of sarcous of below half body effectively.

3.Breaststroke

Breaststroke is the movement of a kind of fitness in suiting water very much, it can exercise bosom and leg ministry muscle already, can enhance heart lungs function again, very good also to the drawing effect of the body.

4.The leg is kicked in water

The leg is being kicked in water is a fundamental action that there is oxygen campaign in suiting Shui Shangyu gal and water, it can exercise crus and femoral muscle, also can enhance the flexibility of the body at the same time.

5.The situp in water

The abdominal muscle that sit-ups is a kind of fitness in suiting water exercises a movement, it stimulates abdominal muscle effectively, undertake in water at the same time, also have lesser pressure to vertebral joint.

6.The frog in water toes step on

Pedal of the frog in water basically exercises ham inside and coxal muscle, be there is oxygen motion action in a kind of common water, still can enhance balance feeling and harmonious sex at the same time.

7.The across in water delimits arm

Across delimits the arm is the common arm in the fitness in water exercises a movement, stimulate arm muscle effectively, also can enhance heart lungs function at the same time, suit complete age paragraph crowd.

8.Tread water movement

Tread water is the fundamental movement of a kind of fitness in suiting water very much, exercise muscle of below half body effectively, still can improve heart lungs function at the same time, help people loosen body and mind.

9.The flat in water is propped up

Undertake in water flat supports an action, exercise core muscle effectively group, increase the stability of the body, reduced pair of vertebral pressure at the same time, it is movement of the fitness in very safe water.

10.The pull-up in water

The pull-up in water is movement of the fitness in the water with bigger sex of a kind of challenge, can exercise back and upper limbs power, increase core stability, enhance the control ability of physical ability and body.

The combination that passes act of these 10 foundations practices, believe everybody can enjoy the fun of the motion in water not only, return the gain that can score the body in relaxed and pleasant atmosphere.

Finally, thank you to read chrestomathy piece article, the healthy life that hopes the fundamental movement of the fitness in these water can give you brings a few helps.