RE: which video?
Okay, Beanqueen, here I go - In Which A-Jock Tries To Cut And Paste . . .
COMPLETE CYCLES OF:
Traditional runs 8-count
Traditional runs double-uppercuts, palms in, palms up, palms out; 8 count (note: 4 complete runs per count, i.e. 1-2-3-4, 2-2-3-4, 3-2-3-4, 4-2-3-4 etc.)
THEN:
Runs + short-lever fisted FAST arm abductions / adductions 8 count
Skis + long-lever palmed arm abductions / adductions 16-count
Runs + palmed-hand push-pulls 8 count
Power skis 16-count
Runs + short-lever fisted lateral raises 8 count
JACKS + long-lever palmed shoulder lateral raises 16-count
Runs + biceps curls 8-count
Skis + long-lever shoulder flexion / extension 16-count palms back
Runs + LONG-lever fisted FAST arm abductions / adductions 8 count
Skis + long-lever palmed abductions / adductions 16-count
Runs + palmed hand push-pulls OR breast strokes 8 count
Power Skis 16-count
Runs with legs abducted + upright rows 8 count
JACKS + long-lever lateral shoulder raises 16-count
Runs + triceps extensions 8-count
Skis + long-lever shoulder flexion / extension palms UP 16-count
(Each cycle of this runs about 15 minutes)
OPTIONAL: add on 3 minutes of flutter + frog kick drills, cycles of 45 seconds : 45 seconds each
ADDITIONAL DRILLS:
Travelling breast strokes, “reverse breast strokes”, or “palm digs” with the arms digging alongside the body while keeping the entire body straight and toes pointed (good core stabilizer work)
YIPPEEEEEE!!!!! I did it!
Okay, a few form pointers:
Go at the briskest pace you can do and still maintain a good, full range of motion.
Use your muscles to maintain strict form for all the joints. It really does you no good to let your elbows, wrists, knees and ankles get all loose and floppy in the water. It also does you no good to lock out the joints when you're trying to maintain a long-lever position. The firmer you keep your limbs, the more workload you'll achieve, AND the safer it will be for the working joints.
When you're doing traditional aqua jogging with your arms in a traditional "running" mode, DO NOT let your arms cross in front of the body. That's just wasted effort with no benefit. Make sure to pump them forward and back, keeping the elbow 90-degrees and the wrists strong.
When you doing traditional aqua jogging, or indeed any vertical work in a zero-impact environment, it is very important to maintain a vertical spine. It's also very easy to flake out and start curving forward from the spine or hingeing forward from the hips. In the aqua jogging drills, keep your body almost completely vertical, perhaps only a 3-degree forward lean, and again, make sure you don't hinge forward at the hips. This takes some practice, and is good, subtle core work.
When you're doing long-lever skiing motions or jacking motions with the legs, trunk must remain vertical.
That's it for now. Lemme know if you have any specific questions about specific drills. I do think videos would be very helpful for you and other budding aquatinas; a picture is worth a thousand words.
And just in passing - if you do an "Author" search on the Open Discussion forum you'll find many previous posts by yours truly that offer suggestions on shallow water aerobic and muscle conditioning drills.
A-Jock
) so i was toying with the idea of 'water jogging'. i know they have 'aqua fitness belts' (although, they're a bit pricey $60 !) and even videos...i was wondering if anybody has tried either of these, and what your take on them was. i don't want to invest in the belt, (let alone the video) if it's not gonna be worthwhile or effective, ya know?
