How to Perform
- Stand in shallow water with wide and stable stance, and hold the aqua dumbbell with one hand, keeping both your arms by your sides.
- Move the aqua dumbbell around your body, switching hands when you reach the center, both in front and behind your body.
- Repeat clockwise and counterclockwise
- Keep the aqua dumbbells close to your body and your arms straight throughout the movement.
- Maintain control throughout the exercise.
Around the World Exercise
This exercise requires one aqua dumbbell, pull buoy, noodle, or any float that feels comfortable in your hands. If you don't have a float or if you prefer a gentler version, you can do this exercise without equipment. However, this movement is not suitable for individuals with shoulder injuries or limited should mobility. While you should ideally perform 'Around the World' in shallow water, you can still do it in the deep end, provided you have support.
Muscles Worked
The Around the World exercise targets your forearms, bicep and shoulder muscles. Meanwhile, your abs and obliques play a vital role in keeping your upper body stable. The rotation movement stretches your shoulder, chest and back muscles, which also enhances strength and flexibility in these muscles.
- Increases shoulder flexibility and range of motion.
- Strengthens the arms and shoulders.
- Enhances posture and stability.
- Improves coordination.
- Easy to perform in shallow water even without advanced swimming skills.
Cons:
- It can be difficult for some people to do.
- It is not suitable for individuals with limited shoulder movement.
- Hard to combine with other exercises because it requires one aqua dumbbell, unlike most aqua dumbbell exercises.
- Switching hands can be challenging at first when using floats like noodle or aqua dumbbells.
- Rotating the shoulder beyond the body's center could cause injury.
Benefits
- Perform without floats, using your hands as resistance.
- Combine clockwise and counter clockwise rotations in one fluid movement.
- Execute half circles, while keeping the aqua dumbbell only in front of your body or only behind it.
- Try it without switching hands, using two aqua dumbbells, and let the aqua dumbbells touch in front of and behind your body with each rotation.
- Add a slight torso twist on both sides to ease the tension in the shoulders.
Variations
Copyright ©Aqua-Exercises.com 2014 all rights reserved