1. Domestic running
Stand in the shallow area of the pool and run from one end to the other. When the water is shallow, the body weight is more affected. As the water gets deeper, the resistance from the water will be greater, making movement more difficult. You need to lean forward from your ankles, swings your arms strongly, and lift your knees before stretching your legs forward.
2. Push-ups next to the swimming pool
Place your hands on the edge of the pond, slightly wider than shoulder-width apart. Tighten your core, use your upper body to lift you off the water until your arms are completely stretched out, while your toes leave the bottom of the lake. Pause, then slowly lower yourself back to the starting position and repeat.
If this pose makes it difficult for your shoulders, chest, or tricuspid muscles, you can gently bounce with your feet from the bottom of the lake to support.
3. Squat in water
Stand in shallow water, feet shoulder-width apart, toes slightly rotated outwards. Sit down in a squat position, focusing on your heels and keeping your feet flat. Then, straighten your hips, knees, and ankles to jump out of the water. When receiving the land, lower the person immediately to do the next one. Make sure the water level is not too deep so that your head does not sink while sitting down.
4. Board push-ups
Start in a standing position, holding a swimp in front of your chest and lower yourself into a squat position so that your chest is submerged in water. Keep your torso firm, extend your arms to push the board forward and quickly pull it back into your chest. This exercise helps activate the back muscle groups.
5. Jumping Jacks
Stand in water deep enough so that your head is still floating on the water surface. Close your legs, place your hands on both sides. Jump your legs to the sides, raising your arms over your head. Then reverse the movement, bringing your legs and arms back to the starting position. If the water splashes up and makes you lose concentration, you can just raise your arms to the water surface.
