Waking up in the morning, we feel a certain lethargy, because the body still continues to be at rest. It takes a couple of hours for a person to finally wake up. Morning hygiene procedures help to invigorate: brushing teeth, washing and showering. Thanks to them, impulses are sent to the nerve centers. But without proper work of joints and muscles, complete awakening does not occur, which is why morning exercises are so important.
Before moving on to the question of how to do it correctly, let’s consider what its benefits are.
It is clear that for physical training, which give the muscles a thorough load, you need to visit the training room 3-4 times a week.
As a health procedure, morning exercises are an excellent option. It will bring maximum benefit if it becomes regular, and the exercises included in the complex will become more complex and improved over time. Of course, the room in which gymnastics is performed must be well ventilated, and the clothing must be comfortable and not restrict movement. It’s very good if, after charging, you have the opportunity to take a contrast shower. That's it - you are charged with energy for the whole day!
The benefits of morning exercises are enormous: it helps to overcome hypokinesia syndrome, which manifests itself in increased irritability and drowsiness, bad mood and fatigue, decreased vitality and lethargy.
Charger– this is not a training session. Her goals are different. That’s why it’s called exercise because it gives you a boost of energy for the whole day. In contrast, training is aimed at “exhausting” the body, which occurs as a result of muscle tension. After such activities requiring enormous forces, talking about cheerfulness is hardly appropriate. The only thing you want after training is peace.
Many people try to combine a morning jog and a workout strength exercises for arms, legs, abs. But the duration of such classes is much longer than the time allotted for charging. Such workouts last from 40 to 50 minutes, so you can’t call them exercises.
Exercise is a set of exercises designed to warm up joints and muscles.
You can, of course, include strength exercises in your exercises, but they should be few. The optimal time for strength training is the afternoon, and for exercise - the morning.
Charging rules
How to do exercises correctly? Since the human body wakes up gradually, the exercises should be started with the easiest ones, which can be performed even without getting out of bed. This will help the heart smoothly switch to active mode, so as not to sharply load the heart muscle. However, such exercises are warm-up exercises, so they are not enough to make the day active. You can do them, then wash your face, walk around, drink a glass of water and then perform a set of basic exercises.
If you like to do exercises while listening to music, please do so. If there are intense exercises in the complex, then the music tempo is recommended at 140-170 beats per minute. This is the tempo of most modern songs, so everyone can choose the music that they like best. For a calm rhythm, the music should be slower. Rhythmic songs chosen as accompaniment will help to properly organize both movements and breathing.
The best morning exercise is considered to be the one after which you feel a surge of vigor and strength. The main mistake people make is overloading - you don’t need to be too zealous while charging. Its main task is to awaken and tone the body. And for extension muscle mass there are trainings. That is, after charging you should feel cheerful, not tired. If fatigue is present, the load needs to be reduced.
An approximate complex for morning exercises
Exercises for charging have a lot of variations, but they should all include movements for the neck, arms, torso, and legs.
Neck exercises
- Turns the head left and right.
- Head tilts left and right, back and forth.
- Circular slow rotations of the head.
If you have problems with the vestibular system, you do not need to close your eyes during exercises.
To warm up the joints of the hands, perform rotational movements with your fists. In addition, you can perform rotations with your hands clasped together.
- For the shoulder joint, rotations are performed with the shoulders - two at the same time and alternately.
- Circular movements are also performed with straight arms.
- Having bent your elbows, make rotational movements on a count of 1-2-3-4, first performing them towards yourself, then against you (at a count of 5-6-7-8).
- Bend your elbows and touch your shoulders with your fingers and rotate your elbows. They don't take their fingers off their shoulders. On the count 1-2-3-4 the elbows rotate in one direction, and on the count 5-6-7-8 - in the other.
- Forward bends are performed with feet placed shoulder-width apart. You need to touch the floor with your fingers or palms (as stretching allows). The exercise is performed without jerking, slowly.
- Place your hands on your waist and begin to rotate your hips. At the same time, movements should not pinch the muscles and cause pain.
- Side bends. Feet are shoulder-width apart to ensure a stable position. Right hand raised up, and the left one stands on the belt. Tilt to the left is performed on a count of 1-2. At the count of 3-4, the hands change position and the bends are performed in right side. This stretches the back muscles. But, you need not to overdo it and, if the tension is strong, the load needs to be reduced.
- Hold your hands in a “lock” and bend them at the elbows. Place your feet shoulder-width apart and rotate your torso. IN left side We turn at the count of 1-2, to the right - at 3-4, without lifting our feet from the floor.
- We alternately swing our legs forward and backward (10-15 times with each leg).
- Then, we raise our legs to the sides (also 10-15 lifts with each leg).
- We make circular movements in the knee joint.
- Without lifting your heels off the floor, perform deep squats. For beginners, 10-15 squats will be enough.
Additional exercises
Strength exercises that can be added to your morning exercise routine:
- exercises for the abs;
- pushups;
- rotation of the hala hoop (gymnastic hoop);
- exercises with an expander;
- exercises with medium and light weight dumbbells.
The effect of regular exercise
If you do all the exercises given, it will be easier to wake up in the morning and get into the mood. working condition. Exercise done in the morning activates vision, hearing, nervous system, vestibular apparatus, thereby eliminating the lethargy that is present after a night's sleep. It also has a beneficial effect on lung function.
The above complex (like any other), performed in the morning, will prepare the body for the mental, physical and emotional stress that awaits everyone during the day.
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Video: Morning work-out
Effective exercise for losing weight on the stomach and sides will take only a few minutes of your time, but in return it will give a very quick effect. Do exercises, repeating the exercises in the video, better at home before breakfast, but some women manage to do it at the workplace.
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If you don't give your muscles enough daily exercise, your body will inevitably lose shape. Figure of a woman without enough sports loads visually ages by 10 years, and if obesity is added to this, then at the age of 20 you can look 40. What kind of girl would want such a prospect for herself?
To always look young and stylish, you need to keep your figure slim. Most effective scheme maintaining physical fitness A combination of morning exercises for weight loss and aerobic exercise (running, cycling, swimming, etc.) is considered.
Morning exercises for weight loss target problem areas of the figure, and evening aerobic training effectively burns fat. A simple morning exercise for weight loss is shown in the video.
The benefits of exercise for weight loss
Morning exercises for weight loss for women consist of strength exercises to overcome the weight of your own body. It is undesirable to use dumbbells and other weights, as when used for a long time they cause a coarsening of the figure and some loss of femininity. The selection of a set of weight loss exercises for home should be done individually - after assessing your figure.
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Typically, in women, excess subcutaneous fat begins to be deposited on the stomach, sides (waist), chin, buttocks and thighs. It is recommended to include exercises for each of these areas in your complex. Exercises for losing belly fat make it possible to easily endure pregnancy and childbirth.
The greatest effectiveness in removing fat comes from a combination of diet, strength exercises and subsequent muscle stretching. In addition to the desired slimness, exercise for weight loss in the morning gives a wonderful boost of vivacity and energy.
About a month after starting classes, when the body adapts to the stress, you will notice an increase in performance and an improvement in mood.
Exercises for losing weight on the sides and abdomen
The sides and stomach are the most problematic area for women, since moderately full buttocks and hips often look quite presentable, but extra centimeters on the sides and stomach are not at all desirable. Taking these features into account, it is recommended to exercise for weight loss on the sides and abdomen for at least 2/3 of the total “physical education hour”. A set of exercises to exercise at home for weight loss is designed in such a way that it can be performed at any time and without special equipment.
Morning exercise is not only important for losing weight, it is also very beneficial for your overall health. To make you happy with the results, you need to regularly perform a whole range of exercises.
- Morning exercise helps the body wake up faster, invigorate the mind and provide physical tone for the muscles.
- Regular exercise promotes weight loss.
- Properly selected exercise complexes improve blood circulation and normalize metabolism.
- Morning exercises are sometimes the only physical activity, so they should not be neglected.
Here are 4 reasons why you should include morning exercises in your daily schedule. The main condition is consistency! We have prepared a special set of exercises that takes only 15–20 minutes.
The set of exercises for morning exercises includes:
- Warm up. Any physical complex you should start with a warm-up. This prevents sprains, improves tone, and increases blood flow to the muscles. Ligaments become more flexible. Warm-up takes about 5 minutes.
- Basic exercises. The rest of the charging complex takes 10–15 minutes. The exercises are higher intensity and work on different groups muscles.
Before you start charging, it’s okay to drink a glass of water, and don’t forget to breathe calmly and deeply.
10 exercises for morning exercises
Warm-up exercises
The most important requirement is to charge correctly. Before the main exercises, you need to do a warm-up.
1. First you need to warm up the neck muscles
We are talking about tilting your head to the right and left, forward and backward, and then rotate your head. The finishing touch is head rotation. Such exercises must be performed slowly and slowly.
2. Arms and shoulders
Here you need to perform rotations of each shoulder joint in turn, and then the same rotations are performed by both shoulder joints at once. Then raise your arms up and stretch well.
3. Tilts
They are also performed left and right and back and forth. Then stretch your arms straight out in front of you and intertwine your palms into a “lock.” Perform crunches with your entire body. Finish with pelvic rotations.
4. Feet
Basic exercises for charging
The exercises will consist of three segments.
1. Ab exercises
- To perform them, lie down either simply on the floor or on a special mat.
- Raise your torso while keeping your back straight. Afterwards twisting is performed.
- Leg lifts are performed without lifting the lower back from the floor surface. Legs cannot be bent; they must be absolutely straight.
2. Jumping
- Perform any 20 jumps in one place. Jumping with legs crosswise, back and forth, or simple jumps are also suitable.
- Jump the same number of times on one leg, that is, 20 times on the right and 20 times on the left.
3. Stretching
- Spread your legs as wide as you can. At the same time, bend one leg and keep the other straight.
- The stretching itself takes place through light springing movements that do not cause discomfort. Do the exercise with each leg.
- Standing straight, place your hands on your waist. Stand on your toes and, as you inhale, spread your arms in different directions. Lunge and then bend forward.
- You need to touch the floor with your palm. Exhaling, return to the original position.
- Sit on the floor. Place your legs as wide as possible. Bend towards the toes of each leg one at a time.
- Lie on the floor on your stomach and bend your knees. Further top part lift your body and grab your ankles.
- In this position, you need to sway for a few seconds and return to the starting position. Repeat several times.
- Lie on your back. Legs are bent at the knees. You need to touch the ambassador’s knees to each side in turn, but you cannot lift your shoulder blades off the floor.
Morning exercise: Strength exercises
These exercises will be good for men and at least slightly trained women.
If the only good physical activity of the day for you is exercise in the morning, then strength exercises will keep you in shape.
This complex includes the following exercises.
1. Squats
- The front surfaces of the legs should act. Works the calves and buttocks, as well as the spine.
2. Push-ups
- The load is placed on the triceps, deltoids and, of course, the chest.
3. Pull-ups on the bar
- Men should appreciate this exercise. It perfectly develops pulling muscles.
4. Ab exercises
- This exercise is a powerful weapon against belly fat. It will give you an amazing waist. You need to lie on your back and straighten your legs. Exhaling, lift your legs and slowly lower them, but do not put them completely on the floor. Repeat several times.
Morning exercise for 10 minutes!
How to do exercises correctly?
The awakening of the human body occurs gradually, and accordingly it must be loaded in the same way. You should start with a warm-up, which should affect all muscle groups, helping to increase blood circulation in them, saturate the cells with oxygen, and prepare the muscles for more significant loads. Without a good warm-up, you cannot start performing the main set of exercises to avoid injury. Warm-up is also important for the heart muscle, sharp increase load on which is extremely undesirable.
Of course, warm-up exercises alone are not enough to charge the body with energy for the whole day and give the necessary tone. Therefore, after warming up, you can go wash your face, drink a glass of water, and go out to breathe fresh air on the balcony, and then proceed to the basic set of exercises. A great option is to do exercises while listening to music. It will set the desired rhythm, increase the level of motivation and lift your spirits.
After finishing your morning exercises, you should feel a surge of strength, vigor and energy, and a desire to do your favorite things. If after gymnastics you feel tired and want to rest, then the load level is chosen incorrectly and needs to be reduced.
It is better to start exercising by warming up your legs and pelvic muscles, for which you can simply walk in place or roll from toe to heel. To obtain the desired effect, it is recommended to do 10-20 repetitions of this exercise.
After this you can move on to your hands and pectoral muscles. You can tone them with separate exercises or one exercise that covers several muscle groups at once. Since the main goal of exercise is a complex effect on the body, and not the development of some individual muscle groups, we will focus on the second option. The most popular exercise of this nature is performed as follows: feet are placed shoulder-width apart, arms spread to the sides. While inhaling slowly, the arms are raised up, which can be completed by clapping your hands. With the same slow exhalation, the hands are lowered to the hips. Number of repetitions of the exercise: 5-10 times. It works well with calf raises with your heels together. To warm up your neck, perform 5-7 repetitions of circular movements.
After such a warm-up, you can proceed directly to performing exercises. morning exercises. They are also best done from the bottom up. You can start with one of the simplest, but incredibly effective exercises, - squats. They are done as follows: the legs are brought together, the back is kept straight, the arms are extended in front perpendicular to the body. When you inhale, bend your legs at the knees, that is, squat; when you exhale, you return to the starting position. It is extremely important during the execution to ensure that your back is as straight as possible.
The well-known twisting exercise is perfect for training your torso muscles. To obtain the necessary charge of vigor and activate the work of all systems, you should perform from 25 to 50 repetitions. With regular morning exercises this exercise should be included in the program every other day.
To tone muscles shoulder girdle It is advisable to take small dumbbells weighing about a kilogram. From the starting position, in which the legs are shoulder-width apart and the arms are lowered down, as you inhale, smoothly move the dumbbells forward, and as you exhale, return to the starting position. The following exercise is also highly effective: from the starting position, in which the arms are held in front of you parallel to the floor, as you inhale, the dumbbells rise up, and as you exhale, they lower down. It is recommended to do 15-20 repetitions of this exercise.
Even if you limit yourself to doing only these exercises, you can ensure that your body is constantly in good shape and in good functional readiness without visiting any gyms.
You can select exercises for a complex of morning exercises according to your taste and preferences; there are no restrictions in this regard. During exercise, it is advisable to perform exercises both to prepare for the physical activity to come during the day, and to stretch, which is useful for all people at any age.
After waking up in the morning, every person initially feels a certain lethargy, so the body needs about several hours to finally leave the state of rest and awaken. A surge of energy is provided by traditional morning hygiene procedures that send impulses to the nerve centers, including washing, showering, and brushing your teeth. However, complete awakening occurs only when the muscles and joints begin to work well, so in order to quickly get into the working rhythm, morning exercises are necessary.
Achieve maximum effect You can avoid morning exercises only if you do it regularly. At the same time, over time, you can improve and complicate the set of exercises included in it, but you can also overdo it in this case also not necessary. Regular morning exercises allow you to overcome hypokinesia syndrome, which manifests itself in excessive irritability and increased drowsiness, a feeling of constant fatigue, bad mood, lethargy, and decreased vitality.
Many people today underestimate the importance of morning exercises, even those who regularly exercise. People who go to the gym argue that they do not want to do gymnastics in the morning by saying that they get enough physical activity and they don’t need additional exercise. However, this approach is fundamentally wrong, because training in the gym, as a rule, is aimed at losing weight or building muscle mass, while exercise is necessary to maintain the body in good shape, providing the basis for the normal functioning of all organs and systems.
Morning exercises are of particular importance for women during difficult periods of life, for example, during recovery after childbirth, during age-related hormonal changes, etc. Thanks to daily morning exercises, muscles are strengthened, immunity is improved, and resistance to negative impacts environment.
In the morning hours, the body is especially susceptible to positive intervention in its work, and the rhythm set from the very beginning will help you spend the whole day actively and productively.
It is important to understand that exercise is not a workout. It has a completely different goal - to charge the body with energy for the whole next day. Training involves excessively high loads and muscle strain, so after it it’s difficult to talk about vivacity and a surge of strength. After a quality workout, you want to relax and sleep, and after exercise, you want to actively create.
Often people try to combine exercises with a set of strength exercises, but this requires much more time than regular gymnastics. In addition, again, the body receives excessive stress, which in no way contributes to a surge of strength and vigor. Charging should be a set of exercises aimed at warming up joints and muscles, toning them, but without overloading. Of course, exercise may include some strength exercises, but there should not be a lot of them.
Talk about positive impact Charging done in the morning can be done almost endlessly. Here are just a few of its advantages:
- Helps set the desired rhythm for the whole day. It is in the morning hours that the body accumulates the strength and energy necessary for productive work throughout the day. Without morning exercises, this energy will not exist, and throughout the day you will feel some weakness and drowsiness.
- Trains the heart. Everyone knows what exactly proper operation The length of our life largely depends on the heart. Trained heart muscles smooth out Negative influence on our main organ of overload, stress and other factors. To train the heart, morning exercises play an invaluable role, as it ensures the gradual inclusion of all other muscles of our body in the work. In this way, the load on the heart falls evenly, and not with frantic overload, as is the case if you immediately begin hard work without proper preparation. Regular morning exercises will ensure full saturation of the blood with oxygen, improve blood circulation, and prevent the development of heart pathologies associated with a sedentary lifestyle, physical inactivity, and poor physical fitness.
- Provides complete nutrition to all organs and systems. In order for the body to work like a clock, to maintain its youth and resistance to negative external influences for as long as possible, all its organs must receive nutrition in a timely manner in the form of useful substances that are carried along with the blood.
- Helps maintain blood vessels and capillaries in good condition. Exercising ensures that additional oxygen enters the blood, preventing the development of age-related diseases and premature aging. For the full functioning of the entire cardiovascular system, it is important that the capillaries and other vessels have good permeability and are sufficiently elastic. In this case, the risk of aneurysms will be minimal. Availability of regular physical activity in moderate quantities, it strengthens arteries, veins and capillaries, facilitates blood flow, and improves the patency of blood vessels.
- Thins the blood. Daily 15-minute morning exercise helps thin the blood, which is of great importance for preventing the development of atherosclerosis, blood clots and other similar problems.
- Helps to develop, increases intelligence. By saturating the brain with additional oxygen, memory improves and concentration increases. This is extremely important both for pupils or students who constantly have to deal with a large amount of information and the need to remember a lot of new things, and for all other people.
The greatest positive effect from morning exercises can be achieved if you do the exercises outdoors. Of course, not everyone has the opportunity to go to the nearest park every morning, so you can simply open the door to the balcony during class to fill the room with fresh air. You can also do gymnastics directly on the balcony or loggia, if there is enough space there.
As has been repeatedly mentioned, exercise should be done regularly, and for this it should not cause associations with severe physical exercise, variety is also important. To prevent classes from becoming boring, it is necessary to periodically change the complexes, introduce something new into them, experiment, so that the exercises bring pleasure every time.
If you want your morning to begin not with crazy despondency, as well as thoughts about how tired everything is, so that your thoughts quickly acquire the desired order, and your soul and body are ready to conquer new peaks and intended goals, then there is a fairly simple remedy for this– regular morning exercises! And this is not nonsense at all! Because even light physical activity works wonders.
- Provides muscle tightness and good physical tone.
- Increases self-satisfaction, improves concentration.
- Outputs negative energy and harmful toxins, and also suppresses stress.
- Promotes continuous production. Therefore, even after a small amount of physical activity, you feel satisfied and at peace.
- Helps normalize metabolism and improve blood circulation. This means that the body will wake up faster, better absorb all the nutrients it needs, and get back to work.
Naturally, regular exercise will only improve the results achieved, but first you need to start with at least mild morning exercises and gymnastics!
So in order to set of morning exercises provided you with a cheerful mood, you need to start your day as follows:
- stretch after waking up while still lying in bed
- smile at the world around you and at yourself
- tell yourself that today you will succeed
- slowly, calmly, get out of bed
- wash your face with cool water
- brush your teeth
- go back to the room
- do morning exercises to the music you like
After completing a set of exercises, a contrast shower will refresh you well, and drying with a very hard towel will “invigorate your skin,” but after this procedure, pamper your skin with lotion or body milk.
A set of exercises for morning physical exercises can be divided into a light warm-up and the morning exercises themselves. If you just want to wake up and cheer up a little, then you can only warm up a little, and then start with peace of mind to the usual morning chores. And if you want to “dig a little deeper,” you should add a few stretching exercises, jumping or easy running, as well as exercises for specific muscle groups.
A set of exercises for warming up
Warm up in complex for morning exercises is aimed at developing joints in the body through bending, rotation, extension and flexion. The recommended sequence of exercises is from top to bottom, starting from the neck and ending with the feet. Morning warm-up includes the following exercises, which need to be performed 3-10 times:
- tilting back and forth
- turning the head left and right
- slow rotational movements of the head
- rotational movements of the shoulder joints - the left shoulder, then the right, then both at the same time
- rotation with straight arms - for this you need to draw as large a circle as possible
- alternating short swings of arms - left hand- top, right - bottom
- your arms are bent at chest level at the elbows, quickly move them back 2 times, then open them to the sides
- do the “Scissors” exercise with your arms left and right in front of your chest
- You need to bend your arms at the elbows, holding them at chest level, rotate them in different directions - this will warm up the elbow joints
- rotate your hands in one direction and the other
- raise your arms through your sides and reach for them
- stand with your feet shoulder-width apart. Keep your back straighter, without sudden jerks, bend down, the goal of this exercise is to touch the floor with your fingertips or palms. Your chest should be towards your knees
- put your hands on your belt, rotate your pelvis first in one direction, then in the other
- Place your right hand on your belt, pull your left hand above your head to the right, and with it the entire left side of your body. Repeat all this with your right hand.
- swing your legs while holding the back of the chair with your hands: forward - the leg is bent, and back - straightened
- do squats at least 5 times
- put your feet together, straighten them, stand on your toes, and then lower yourself. If you want to complicate this exercise, do not lower your feet to the floor completely so that your heels do not touch the ground at all.
- Place one foot on your toes and rotate your foot in one direction, then the other. Then repeat this with the other leg.
At this stage warm-up for morning exercises finished, you managed to wake up and prepared your body for the long day ahead! However, if you have a goal to achieve a better result for your perfect figure and significantly increase the effect of your morning exercises, then try to devote a few more minutes to more physical activity.
Morning exercises: a set of exercises
Lie down on a mat or mat, hands behind your head and do:
- lifting the body without lifting the shoulder blades from the floor, legs bent at the knees - at least 5 times
- lifting the entire torso, lifting the tailbone from the floor, legs bent at the knees - at least 5 times
- raising straight legs to 45°, trying not to lift your lower back off the floor - at least 5 times
2. Jumping- jump a little first on the right, then on the left, then on both legs
3. Running- run a little in the room or around the apartment in a circle for 1-3 minutes
- Place your legs as wide as possible, bend your right knee slightly, and keep your left straight, then roll slowly onto your left leg, bending it in parallel. The closer your butt is to the ground, the greater the load will be on your leg muscles.
- then sit on the floor, spread your legs as wide as possible and stretch your body forward as far and as low as possible towards the floor. Then stretch and bend first towards your left leg, then towards your right. Then put your feet together and slightly stretch towards your toes
- lie on your back on the floor, bend your knees, place your feet on the floor, then stretch your knees to the right, trying to lightly touch the floor, then stretch to the left. This exercise should be performed in such a way that the lower back and shoulder blades remain absolutely pressed to the floor.
- lying on the floor, legs straight, toes pointed away from you, extend your arms behind your head and clasp them, stretch well. The same thing needs to be done, but only with the socks facing you.
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Stand up, stretch to the sides, up. Smile and praise yourself for overcoming your laziness! You are just great! So how can you save what you received from the morning good mood and cheerfulness for the whole day!
A set of exercises for morning exercises and exercises you can change, because the most important thing is that you like what you do, so that you experience satisfaction and comfort!