Alternate arm swing

Alternate Aqua Dumbbells Swing

​Alternate Arm Swing is a great exercise for toning your upper body, especially if you have a desk job. In this exercise, you will use aqua dumbbells in shallow water to work your upper body muscles. This exercise is easy to perform yet very effective to tone up your upper body muscles. 

​How to Perform 

Starting Position:
Stand up straight with your feet shoulder-width apart. Hold aqua dumbbells with both hands by your sides. Put your hands in their natural position with palms facing your thighs. Your core muscles should be tight and your back straight. Water depth should be at about your chest level.
Action
Alternate the movement of your arms, swinging them back and forth. Think of skiing arm Keep the range of motion within a comfortable level. Don't reach too far back and do not go past the water surface in front. Try to keep your arms straight throughout the motion. The movement should be slow and controlled. The more you practice, the faster you can move.
Breathing:
Alternate your arm swing once as you inhale and once as you exhale. Keep your breathing normal and deep. Inhale through your nose and exhale through your mouth. 

​Worked Muscles:

​Chest, back, and shoulder muscles are the main muscle groups that you will work in this exercise. Your arm muscles are also active to keep the arms straight. Your core muscles keep your body stable.

​Benefits

1. ​Very easy to perform
2. Improves balance
3. It tones up your upper body.
4. It increases your arm and shoulder strength.
5. It increases shoulder flexibility.

​Variations

1. ​Perform without dumbbells to reduce the load on your upper body. use your palms to push water. 
2. Perform the exercise in a smaller range of motion with increased speed.
3. Add a jumping lunge to increase the load on your shoulder muscles. Use opposite arm-leg movement. 
4. Swing your arms together
5. Perform in deep water with aqua belt.

​Safety 

1. ​If you feel any discomfort, stop the exercise immediately.
2. Always use appropriate equipment.
3. Always use the correct technique.
4. Never perform this exercise without adequate water depth.
5. Never perform this exercise without adequate space.