It helps not only to control your weight, but also to take care of your health and good spirits, which is much more important than the fight against extra pounds. In order for it to be useful, it is worth approaching it systematically. It is difficult to single out the best complex of morning exercises, because everyone chooses exercises for themselves, so further we will consider several successful options.
no coffee
Most people are skeptical about physical activity and even more so about morning exercises. To get out of the inhibited morning state, coffee or a contrast shower are used. But these are just stimulants that do not awaken the body, but only temporarily dull drowsiness and fatigue.
And they give a simply amazing effect - they awaken the whole body, tone the muscles and charge a person with energy for the whole day. A cold shower or a cup of coffee only affects the functioning of the brain and nervous system, and in order to fully wake up, you need to use your muscles and joints. A good morning exercise copes with this task and gives a person a great mood and vigor for the whole day.
The benefits of morning exercise
Before we look at the best complex, let's find out what else is useful for morning activity.
The most important thing that morning physical education can give is the improvement of the body. But this is possible only with a systematic approach, which involves not only regular performance, but also the gradual complication of exercises. Immediately after charging, you can feel how the body "blooms": the mood rises, and the brain and nerve cells begin full-fledged work. All this eventually leads to new successes and the conquest of the desired heights.
Charging Rules
Like everything else, morning physical education has its own laws and rules, adhering to which, you can guarantee yourself a quality result. Otherwise, even simple morning activity can lead to negative consequences. Let's find out what you need to do to get a good morning exercise:
- Immediately after waking up, you can not overload the body with heavy exercises - this can adversely affect the work of the heart.
- It is recommended to start the exercises right in bed. It can be: sipping, bending the arms and legs, turning the torso and other simple actions.
- Getting out of bed, you should not immediately start exercising, first you need to give the brain and nerve cells a couple of minutes to wake up. During this time, you can wash. Now you can proceed to the main set of exercises.
- It is necessary to pay special attention to breathing, because it saturates the cells with oxygen and increases the overall tone of the body.
- You should not overwork, since the main goal of charging is to wake up, and not to pump up a pile of muscles. If the body gives signals of overwork, be sure to listen to it.
The best exercises for morning exercises
Maximum stimulation of the body is achieved only when performing well-chosen exercises. As you probably know, there are many methods and types of morning exercise. As in any other sport, there are fundamental exercises that are included in any well-designed system. Let's take a look at them:
- Neck area. This is where standard tilts, turns and head rotations come to the rescue, which improve blood flow to the brain and awaken the whole body.
- Hands. It is recommended to start warming up the joints with the rotation of fists or hands closed in a “lock”. Then comes the rotation of the forearms and finally the fully extended arms.
- Frame. We continue to remember the school program. Standing up with legs spread shoulder-width apart, you need to perform smooth and measured tilts of the body forward, touching the floor with your fingers, and ideally with your palms. Then, placing your hands on your belt, you need to rotate the pelvis. It remains only to make side slopes. To do this, one hand remains on the lower back, and the second stretches in the direction of the slope.
- Legs. You can start with warming leg swings. At the same time, you should not bring them to a critical height. For each leg, 10-15 swings will be enough. The next step is leg raises to the side. After that, circular rotations of the knee joints are made. And finally, squats. There is no need to try to squeeze all the strength out of ourselves, because we are doing exercises.
As you can see, the complex is not at all complicated. It is suitable for everyone and allows you to feel a surge of strength after the first lesson. But a good mood in the morning helps a person achieve success throughout the day.
In addition to the general rules, there are also specialized techniques that are designed for a narrower circle of people: separately for men, women, children, for those who want to lose weight or with an emphasis on a particular problem area, for the disabled, etc. Next, we will take a closer look complexes for women and men, as well as for weight loss.
Exercises for women
Women's exercises are slightly different from men's, both in terms of the level of load and the principle of exercise. So, let's look at the most successful exercises that the best morning exercises for women should include:
- walking in place with the maximum rise of the knees;
- cross your fingers and put them on one knee, you need to slightly stretch the second leg forward and perform backbends;
- lean back and, throwing your hands behind your back, reach your heels with your fingers, then lean forward - and so on in a circle;
- feet shoulder width apart. One hand rests on the back of the head, and the second on the belt. The torso is tilted towards the second hand;
- putting your hands on your belt, perform head rotations;
- rotation of the arms in the elbow, and then in the shoulder joint;
- squats;
- leaning against the wall, alternately raise your knees to your chest;
- lie on a flat surface and, bending your knee, pull it with your hands to your chest. In this position, raise the body;
- and finally - light exercises for the abdominal muscles.
All exercises are performed several times on each side (if their essence suggests it).
The best morning exercises for the stronger sex
The differences between women's morning exercises and men's can be expressed in the table:
As you can see, there are differences between the female and male approach, but they are not so significant. The best one may include the same elements as a warm-up as the women's, but the emphasis is more on strength performance. In order not to repeat ourselves, we note only those exercises that are included only in the male complex:
- As an option for a good, but not intrusive cardio load, the so-called “shadow boxing” using small dumbbells is considered. Moreover, it is advisable not to limit yourself to blows, but also to perform various rotations of the arms and twisting of the body.
- Although the conversation is about charging, and not about a full workout, a few push-ups and pull-ups will not harm a man at all. Especially if you perform them under control and try to stretch at peak points.
The rest of the exercises are similar to women's, only the number of repetitions needs to be increased.
The best morning exercise for weight loss
Many are concerned about the problem of excess weight. For such people, there are special methods of morning exercises that allow not only to effectively awaken the body, but also to get rid of annoying excess weight.
The difference of this complex is that it involves an increased load. Therefore, before performing such exercises, you need to let the body wake up with the help of the exercises described in the first complex. It is also recommended to drink a glass of water before starting work.
The complex of morning physical education for weight loss includes the following steps:
- Warm up. It can consist of jumps, swings of arms and legs, torso tilts, rotations of the pelvis. A light short run, including on a treadmill, is well suited as a warm-up.
- Hand work. To do this, you need small dumbbells. All kinds of bending, lifting and swinging are done with them. Next, you can do various push-ups that activate the pectoral girdle muscles.
- And finally, it will be useful to do a set of squats. The main thing is not to rush and follow the technique.
As you can see, exercise for weight loss is not much more complicated than simple exercise (especially for men), however, it is more effective. But we repeat once again - you should not turn morning physical education into a massive pumping of the whole body in order to burn fat. This must be done at a different time.
For weight loss, the regularity of physical education is much more important than its duration. So if you want to drop overweight Try to do at least a little exercise every day.
Now in a nutshell about other types and options for charging.
Accelerated complex
A good morning workout can be quick. This is very important, because a modern person constantly does not have enough time. There is, for example, a 10-minute complex, which, being short, allows the body to wake up normally and recharge with energy. It includes a non-aggressive study of all joints and major muscle groups.
qigong
In addition to the standard types of morning physical education, there is also an amazing Chinese technique called qigong. According to practicing trainers, it allows not only to fill the body with vigor, but also to slow down the aging process, as well as heal annoying diseases. The technique is based on receiving healing positive energy.
Children's exercise
Separately, a children's version is singled out. This complex in various manifestations is found in school curricula. It stimulates the healthy physical development of the child, without overloading the young body, and most importantly - it is designed as a kind of game, which allows you to interest even the most restless kids.
Conclusion
The best morning exercise can be different for each person. We have analyzed only the basic principles that are considered the most universal and effective. As you can see, many of the principles of morning exercises are familiar to each of us from childhood. So there are no barriers to health and good spirits! The main thing is not to forget that charging is needed to wake up and it does not tolerate overload!
To have a beautiful, fit figure, you need to play sports at least every other day. Ideally, daily workouts are needed. The frantic pace of life, working moments and family worries do not always allow a modern man to find an hour in his schedule to visit gym. There is always a way out! If you get up half an hour earlier, you can take this time physical development. Morning work-out for men will energize for the whole day and allow the body to always remain in good shape!
What are the benefits of a morning workout?
Physical activity is necessary for every man. And we are not talking about exhausting workouts aimed at reducing body weight or building muscle mass. We are talking about the usual maintenance of the body and spirit in a healthy state. And exercises for charging in the morning for men will help with this. Why in the morning? Because it is in the morning that the effect on the joints and muscles is most effective. They are soft and easy to train. In addition, morning physical education will set the whole body to work properly. The effect will enhance the contrast shower after training: it will have a beneficial effect not only on the body, but also on the internal organ systems.
Charging in the morning for men will bring the following benefits:
- maintain correct posture;
- strengthen the muscular corset;
- normalizes blood flow;
- reduce the risk of developing cardiovascular diseases;
- normalizes the hormonal background;
- reduce excess weight and prevent its re-gain;
- make the body beautiful and fit;
- will lift your spirits and performance for the whole day.
How to motivate yourself to study?
- We lie down on our back, spread our arms with dumbbells to the sides. We begin a slow reduction of straight lines, and then arms bent at the elbows.
- We attach the expander to the wall by the hook and lie down on our back, head to it. On exhalation, we stretch the expander along the body, on inhalation we weaken the grip.
- We get up on our feet, take a rubber tourniquet and fold it in half. We place one hand on the fold of the tourniquet, the second we take its handles. We repeat the movement of the archer when he tries to shoot.
If there are no devices, you can perform regular push-ups, which will simultaneously work out the muscles of the hands.
Hand exercises
For hands, any push-ups are perfect:
- from the floor from the knees or from straight legs;
- similarly, but from the sofa;
- all the same, but raising one or the other leg;
- push-ups with hand clap.
Working on the press
A classic exercise for the press is twisting in all its variations:
- Straight twist - we lie on our back, bending our knees, and placing our hands behind our heads like a butterfly - we begin lifting the upper body.
- Lateral twist - we do everything the same, but by tilting to one and the other knee, the corresponding arm can be straightened and pulled to the toe of the leg.
- Reverse twist - from the same position we raise not the upper body, but the lower one, while tearing off the legs from the floor, and pulling the knees to the chest.
Additional exercises
Additional exercises include elements for stretching and relaxation, with which we will finish our morning exercises for men.
- We put our legs apart, rise on our toes and, while inhaling, spread our arms to the sides. On the exhale, we bend, crossing our arms and slightly bending our knees.
- We sit on the floor and do inclinations to straight legs.
- Lie down on your back and completely relax. You can even close your eyes and lie down like that for a couple of minutes.
Possible difficulties
The main difficulty in morning exercises can be an early rise. Not everyone manages to force themselves to get up half an hour or an hour earlier in order to take time to exercise. Many people prefer to devote this time to sleep. The main thing here is motivation. Think about what morning exercises will give you, and what benefits it will bring to the body. Try to go to bed half an hour - an hour earlier, especially at first, so that the body does not feel a lack of sleep. And even better - turn men's morning exercises into a family one. Joint activities bring together and bring even greater benefits!
Think about why you need morning exercises. If only in order to wake up and set up the body for a new day, then you can simply perform the main set of exercises in a relaxed state. Do not rush anywhere, but slowly let every cell of your body wake up in motion.
If the time for additional classes other than morning exercises if you don’t, it’s better to pay more attention to it, especially in the power section. Deepen the press, do exercises on the arms, chest and legs.
You can do a warm-up complex every day, and add the main one every other day. So the muscles will recover from the main load, but they will not forget the taste of the movement.
Waking up, we are somewhat inhibited, because our body still continues to be in a state of rest and sleep. It takes 2-3 hours to finally wake up. The process of washing helps to cheer up, allowing you to send impulses to the nerve centers. However, full awakening is impossible without the work of the joints and muscles. This is what morning exercises are aimed at. Before we learn how to do exercises in the morning, let's see what its benefits are.
For physical training, you should visit the gym 3-4 times a week, giving a thorough load on the muscles. Morning training, in turn, should carry a wellness meaning. Charging will bring maximum benefit if, over time, the exercises included in its complex will improve and become more complicated. It is recommended to do it in a ventilated area, in clothing that does not restrict movement. It is best to finish it with a contrast shower.
The benefits of morning exercises are obvious: it will help overcome the hypokinesia syndrome, which is expressed in irritability, bad mood, decreased vitality, increased drowsiness, lethargy and fatigue.
Difference from other types of loads
Do not turn exercise into a workout. She has other goals. Charging from that is called so that it carries the goal of energizing for the whole working day. Training is aimed at muscle tension by exhausting the body. After it, the body wants to rest, as a lot of strength and energy have been expended. Without some preparation, you can only bring yourself harm.
Some people prefer to perform a morning run in combination with various strength exercises for the arms, abs and other muscle groups. Such classes have a longer duration than charging: about 40-50 minutes. Attributing this type of load to charging would be wrong. Charging is called a complex exercise designed to warm up muscles and joints.
Charging can and should be combined with power loads, but their number, duration and type are determined individually depending on physical fitness, free time and desire. When is the best time to exercise in the morning or evening? Optimal time power loads for the body is in the afternoon, and for charging - in the morning.
Charging Rules
How to do morning exercises correctly? The body wakes up gradually and therefore any strong load immediately after waking up causes the heart to abruptly switch to an active mode of operation, which is harmful to the heart muscle.
Some types of exercises can be done right in bed. But this includes warm-up exercises that do not carry any load. This will not be enough for the day to pass cheerfully and actively. Therefore, it is recommended to walk, wash, drink at least a glass of water and then proceed to the main exercises.
Music for morning exercises is selected individually. If your complex has intense exercises, you should choose music with a tempo of 140-170 beats per minute. Most modern songs have this tempo. If charging takes place in a calm rhythm, you should choose slower compositions. Choose rhythmic songs, as they help to properly organize movements and coordinate breathing with them.
The best morning exercise is the one after which you feel a surge of strength and vigor. The main mistake when performing charging is excessive load. The main idea of charging is to raise the tone of the body. It does not aim to increase muscle mass. The best way identifying measures of load is their own well-being: there should not be a feeling of fatigue, fatigue. If this happens, the load must be reduced.
A set of exercises
Exercises for morning exercises have various variations, but the main ones are as follows.
Neck exercises
- Turning the head to the right and left.
- Tilt the head forward and backward, to the right and to the left.
- Slow circular rotation of the head.
You should not close your eyes if there are problems with the vestibular apparatus.
Hand exercises
Body Exercises
Leg exercises
Additional exercises
You can also add to the morning exercises complex strength exercises, such as:
- press exercises,
- pushups,
- rotation of the gymnastic hoop (hula hoop),
- expander exercises,
- exercises with dumbbells of small or medium weight.
The effect of regular exercise
By performing the above exercises, you will improve the general condition of the body, help it quickly switch to a working state.
Charging in the morning activates the work of our auditory, visual, vestibular and other apparatuses, mobilizes the central nervous system to work, which eliminates the state of inhibition present after sleep. Regular classes gymnastics lead to useful physical changes: improved blood circulation, proper functioning of the heart muscle, acceleration of venous blood flow. Charging has a positive effect on the functioning of the lungs, the blood is saturated with oxygen, which leads to the activation of acid-reduction processes in the body, strengthening muscles and strengthening joints.
Perform a set of exercises for morning exercises every day, and you will prepare your body for the upcoming physical, mental and emotional stress of the working day. A properly designed set of exercises will cheer you up and allow you to feel all the joys of an active lifestyle.
Good health, dear athletes and those who wish to become them! In this article, we will talk about probably the most useful thing that you need to do every day, although many do not adhere to this. Yes, this is morning exercise!
Why is it so effective and why almost every doctor advises to perform it? This is what will be discussed below. You will learn the types of exercises, many useful exercises for men and women, as well as other nuances related to this topic.
The benefits of morning exercise
Any person knows that even a slight physical activity makes our heart beat faster, and, accordingly, increase blood circulation. That's the point of charging. During sleep, the body relaxes, because of which the cells do not need a lot of oxygen and nutrients, and in the morning it is stressed as we begin to move.
Therefore, by increasing blood circulation with a light load, all the necessary substances will get into the tissues, cells and brain much faster, which will improve overall well-being. Also, the warm-up partly triggers oxidative processes, due to which a small proportion of fat is burned.
Where is it better to perform outdoors or at home?
As mentioned above, the body needs to be saturated with oxygen. It is he who activates all processes, and makes the muscles wake up. Based on this, it is best to do exercises in the fresh air and in coolness, when its density is higher. Low temperature will also allow you to partially harden, which will increase immunity. The ideal option would be a park or forest, where there is a lot of oxygen.
However, at home, you can also do a warm-up. Perhaps it will not be as spectacular as in the air, but you will be able to cheer up. Great if there is a balcony. He will be able to fully replace the street and help warm up after waking up.
Do I need to eat before morning exercise?
Given the fact that physical exercises are performed a couple of minutes after sleep, then it is better not to eat. Otherwise, doing exercises with a full stomach will not be very convenient, and this affects metabolic processes adversely.
But drinking a glass of sweet liquid is a must. It will thin the blood, which will make it easier for the heart to work, and the sugar will temporarily provide the muscles with energy. Hot tea or juice is ideal. But after charging, you can eat tightly without fear for your tone, since all the fat will work out throughout the day.
Kinds
Conventionally, morning exercises can be divided into 3 main types.
- Classical exercise - does not exceed 7 minutes in time and includes a complex of a physical culture type (stretching the neck, pelvis, legs, etc.).
- Warm-up - performed for 15 minutes and covers basic gymnastic elements (pull-ups, squats, push-ups, etc.).
- Full charge - requires 30 minutes of time, as well as the presence of shells (dumbbells, kettlebells, treadmill).
Which of these types to choose, everyone decides for himself. The best, of course, is considered a full exercise, which works out all the muscles. In this case, you will not only feel good, but also with a toned body shape.
Morning exercises rules
Charging, like any workout, has its own credo, which must be met. Remember the most important thing - from a small load in the early hours you need to enjoy. That is, if during the execution you do not feel a cheerful state, then you are probably making a mistake in something. Pay attention to the following nuances.
- Charging is best done outdoors or in a ventilated area.
- The warm-up will be interesting if it is not done alone, but, for example, in a family circle or with friends.
- Clothing should be comfortable and not in the way.
- The optimal number of repetitions is considered to be no more than 10 times.
- Calm pace.
That is, in order to achieve the effect of morning exercises, you need to at least partially comply with these rules, because everything is in vain.
Class Schedule
In fact, you do not need to follow any special schedule. It is enough to do morning exercises for every day and give it at least 10 minutes. If we talk about time, then you can focus on the following schedule.
- 5:00 - rise.
- 5:00-5:15 - after waking up, you can lie down for 10-15 minutes in bed to finally wake up.
- 5:15-5:45 - after drinking a glass of water with lemon before exercising, you can sweat thoroughly for half an hour.
- 6:00-6:30 - half an hour to take a shower.
- 7:00 am - It's time to have a hearty meal.
Then you can already build a daily routine at your discretion. But try to devote at least a couple of hours to morning exercises, water procedures and breakfast so that you can walk with a cheerful head for the rest of the day.
Weights
Charging will be much more useful if you add lungs to simple physical education. physical exercise. These can be additional shells, weights, bars, etc. However, small dumbbells are the best option. What to do with them and how, you don’t have to think too much. Just add this projectile to the usual complex exercises. For example, with dumbbells, you can perform traction in an incline, lifting them above you, also during the warm-up of the press. Such morning exercises will give an excellent shape to your body.
Exercise intensity
It is important to understand that simple exercise is not a workout, so it should be accompanied by a heart rate of no more than 160 beats per minute. This is the state of the body when the back just starts to sweat. Increasing the intensity simply does not make sense. Although in the cold season (in winter) the pace can be added, while combining gymnastics with light running. Cold will allow the body to harden to some extent, which is also necessary for healthy lifestyle life.
Warm up and stretch
Stretching is also considered a health complex and goes well with morning physical education. But this business is not for the lazy, because first you need to carry out a full charge and warm up well, and only then stretch. Get ready for the fact that this procedure will cause discomfort, as you will pull on the tendons, tissues and ligaments, but over time they will become more elastic, and the pain will gradually begin to disappear.
Stretching is good for the whole body, because it helps strengthen tissues and muscles, which means that the risk of injury is reduced. This is especially true for those who go in for professional sports according to a certain program.
A set of exercises for charging
There are many exercises for morning warm-up. They are complex, for weight loss, gymnastic, but are classified only by direction. That is, depending on which part of the body they are working on.
- For legs - squats on one and two legs, walking on heels and toes, swings.
- For the back - the boat and the rise of the lower back, lying on the back with bent legs.
- For the trunk - the rotation of the pelvis, the tilt of the body.
- For the neck - turns and tilts of the head.
- For hands - rotation of the hands, movements of the hands in the elbow and shoulder joints, alternately swinging the arms.
I want to draw your attention to the fact that these exercises should be performed correctly and slowly in order to feel every movement. Below is a photo of the most correct implementation.
For women
The most suitable for the female is the following complex of morning exercises.
- Hands - folded into the lock, reach up, to the chest and down, without moving the body; stretching to the sides, rotate with the hands, and then with the elbows; alternate swings; push-ups from the table; biceps workout with light dumbbells.
- Torso - plank; keeping legs at an angle of 45 degrees, lying on your back; tilts to the right, to the left, forward, backward; torsion with a fixed pelvis.
- Legs - swing forward, backward and to the sides; rotation of the hip joint; squats; knee warm-up.
- Neck - primitive tilts and rotations.
No more than 15 high-quality repetitions are assigned for each exercise, after which you can make a set of squats in various variations - classic, with legs apart, etc. Since the complex is designed for girls, its action is aimed more at maintaining the figure. There is a video below that goes into detail about this.
For men
Since men with a sports part, in most cases, everything is much better, the exercises for them should be harder. Conventionally, these are the same movements as in women, but with an additional subsequent load.
- Squats - the most primitive, from a standing position, several sets of 20 times.
- Lying emphasis - typical push-ups, 2 sets of 20 reps.
- Lunges - 3 sets of 15 times.
- Twisting - a total of 40 repetitions for 2-3 times.
- Raising the legs - the same 40 times.
- Plank - several approaches, lasting 1 minute.
This exercise is designed to work on all muscle groups. It will provide a slender, toned body and basic pumping, which is especially important for beginners in sports or for cutting athletes.
For teenagers
The morning workout for teenagers is similar to the complex for women, but with the addition of a couple of stretching elements (stretch marks).
- Turns and circular movements of the head.
- Rotation of the hands and arms in the elbow joint.
- Body tilts.
- Squats - universal exercise suitable for both women and men with teenagers.
- Circular movements of the knees and pelvis.
For each of these elements, 10 repetitions are enough, after which you can move on to stretching. The following exercises will be suitable.
- "Bicycle" (lying on the back).
- Lunges on each leg.
- "Scissors" in the prone position.
- Bending in the back, standing on all fours (also good for the spine).
- Tilts in a standing position (we get the floor with our palms).
These exercises are also suitable for adults, only they must be performed carefully so as not to be injured. You can also add a gymnastic base to this list, for example, a handstand or pull-ups. Well, in general, the load is not terrible for a young body, of course, within reason. To better navigate by the names of the elements, you can use the Internet and see everything in pictures, where the execution methodology will be clearly explained and with a description.
Key Mistakes When Charging
The main mistakes that almost everyone makes are the following:
- Looping on one exercise.
- Too much load that turns exercise into a full-fledged workout.
- High execution speed.
- Hope for improvement in fitness.
Remember the most important thing: exercising in the morning is not a workout! It is not designed for muscle growth, but only provides emotional benefits. It also makes it easier to adapt to a new daily routine that will get rid of the eternally tormenting bed attachment.
Motivation also plays an important role. To make it easier for you to cope, you can cheer yourself up in various ways. For example, keep your own healthy lifestyle schedule or take photographs and then observe the changes. So you will always be in a good mood.
How to eat after charging?
So, we figured out the exercises, now a little about nutrition. This will all depend on what your goal is. If the priorities are exercises for weight loss, then it is better to refuse high-calorie foods. The fact is that after any load, the body must be replenished with energy, and it, to a greater extent, is complex carbohydrates that will be processed throughout the day. That is, these are cereals, greens, fruits with vegetables, dairy products, legumes, etc. It is better to eat after a short pause, after 30-40 minutes after the warm-up. By the way, when losing weight, according to Cindy Crawford, it is better not to eat bread at all.
“The way you start your morning, that’s how your whole day will be.” No one can argue with this wise saying. But in order to cheer up, put your body into working condition and recharge your batteries for the whole day, washing with cold water, a cup of coffee and chocolate is not enough.
After all, these are, in a way, stimulants that only start the work of the brain and nervous system, driving away drowsiness and fatigue.
But for the normal functioning of the body, you need to include all the muscles and joints in the work. This effect gives morning exercises. Even a 15-minute workout activates the work of the whole body, stretches muscles and joints, eliminates drowsiness and lethargy, and also energizes for the whole day.
In this material, the editors of the Internet edition of the site will share with you several useful exercises for charging. They will help you get rid of the sleepy state and start your day cheerfully.
It is worth noting the following: morning work-out- this is not an intense workout where you strengthen your muscles, build muscle mass or lose extra pounds.
It is a wellness treatment that consists of complex of physical exercises. Its main goal is to warm up the muscles and joints, combat drowsiness, and also give vigor to the whole body.
Morning exercises should consist of a light warm-up and basic exercises, and not complex and strength tricks. Otherwise, instead of cheerfulness, you will get tired, and you simply will not have the strength to spend an active and productive day.
To get great benefits from morning exercises, follow these rules and recommendations:
. Do not do exercises for charging immediately after you wake up. After all, in the morning the body is still at rest. And in order to fully wake up and start all internal processes, it takes 2-3 hours.
And abruptly blowing up from the bed after the alarm clock and immediately starting morning exercises, you thereby harm yourself.
The fact is that strong loads lead to a sharp switch of the heart to active work, which harms the heart muscle.
Therefore, start charging gradually, moving from simple to complex. While still in bed, do warm-up exercises. They speed up the awakening, knead the muscles, and also prepare the joints and tendons for the main exercises.
After a light warm-up, walk around a bit, wash your face with cold water, brush your teeth, drink a glass of warm water, ventilate the room, and then just start doing the basic exercises. exercise to recharge. Such activities perfectly start the work of the brain and nerve cells.
. For morning exercises, you need to wear comfortable clothes which does not restrict movement.
. Do exercises with music preferably rhythmic. It will help organize movements and adjust breathing to them. Although, you can choose music depending on what rhythm you are doing. If at a fast pace, music with a tempo of 140-170 beats per minute will come in handy, and if at a calm pace, choose a slower composition.
. Try to breathe correctly. Otherwise, instead of benefit, you can get harm. At correct breathing every cell of the body and every muscle is saturated with oxygen. And this, in turn, significantly increases the tone of the body.
. Allocate 5-20 minutes to perform exercises for charging every morning. Try to exercise regularly.
. After morning exercises, take a contrast shower. By alternating cold and hot water, you thereby cheer up and harden your body. Also have a hearty breakfast. Eat only wholesome foods rich in vitamins, minerals and fiber.
A set of basic exercises for charging
You may be interested in: Exercises for the press.
