Morning exercise for the whole body. Morning exercises, the most effective exercises

Waking up in the morning, we feel a certain inhibition, because the body still continues to be at rest. To wake up completely, a person needs a couple of hours. Morning hygiene procedures help to cheer up: brushing your teeth, washing and showering. Thanks to them, impulses are sent to the nerve centers. But, without the full work of the joints and muscles, full awakening does not occur, which is why morning exercises are so important.

Before proceeding to the consideration of the question of how to perform it correctly, let's consider what its benefits are.

It is clear that for physical training, which gives the muscles a thorough load, it is necessary to visit the training room 3-4 times a week.

As a wellness 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 complicated and improved over time. Of course, the room in which gymnastics is done should be well ventilated, and clothing should be comfortable, not restricting movement. It is very good if, at the end of charging, it is possible to take a contrast shower. Everything - you are energized for the whole day!

The benefits of morning exercises are enormous: it helps to overcome the syndrome of hypokinesia, which manifests itself in increased irritability and drowsiness, in a bad mood and fatigue, in a decrease in vitality and lethargy.

Charger- It's not a workout. Her goals are different. That is why it is called charging, because it gives a charge 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, which require enormous strength, it is hardly appropriate to talk about cheerfulness. The only thing you want after a workout is rest.

Many people try to combine a morning run and a set of strength exercises for arms, legs, and abs. But, the duration of such classes is much longer than the time allotted for charging. Such workouts continue from 40 to 50 minutes, so you can’t call them exercises.

Charging is a set of exercises that are designed to warm up the joints and muscles.

Of course, you can include strength exercises in the exercises, but there should be few of them. For power loads, the optimal time is the afternoon, and for charging - the morning hours.

Charging Rules

How to properly recharge? Since the human body wakes up gradually, then the exercises should be started with the lightest ones, which can be performed even without getting out of bed. This will help the heart to smoothly switch to active mode so as not to drastically load the heart muscle. However, such exercises are warm-up exercises, therefore, in order for the day to pass actively, they are not enough. They can be performed, then wash, walk around, drink a glass of water and then perform a set of basic exercises.

If you like to do exercises to the music - please. If there are intensive exercises in the complex, then the tempo of music with 140-170 beats per minute is recommended. Most modern songs have this tempo, so everyone can choose the music that they like best. For a calm rhythm, the music should also be slower. Rhythmic songs chosen as accompaniment will help to organize both movements and breathing correctly.

The best morning exercise is considered the one after which there is a surge of vigor and strength. The main mistake of people is excessive load - no need to be too zealous during charging. Its main task is to wake up and tone the body. And there are workouts to build muscle mass. That is, after charging, cheerfulness should be felt, and not fatigue. If fatigue is present, the load should be reduced.

Approximate complex for morning exercises

Exercises for charging have a lot of variations, but they should all include movements for the neck, arms, torso, legs.

Neck exercises

• Head turns left and right.
• Head tilts left and right, back and forth.
• Circular slow rotation of the head.

If there are problems with the vestibular apparatus, you do not need to close your eyes during exercise.

To warm up the joints of the hands, perform rotational movements fists. You can, in addition, perform rotations with hands interlocked in a “lock”.

• For the shoulder joint, rotate the shoulders - two simultaneously and alternately.
• Also, circular movements are performed with straight arms.
• Bending the arms at the elbows, they make rotational movements at the expense of 1-2-3-4, performing them first towards themselves, then against them (at the expense of 5-6-7-8).
• Bending your elbows and touching your shoulders with your fingers, rotate your elbows. Do not take your fingers off your shoulders. At the expense of 1-2-3-4, the elbows are rotated in one direction, and at 5-6-7-8 - in the other direction.

• Forward bends are performed with feet shoulder-width apart. Fingers or palms need to touch the floor (as stretching allows). The exercise is performed without jerking, slowly.
• With your hands on your belt, begin to rotate your hips. At the same time, movements should not pinch the muscles and cause pain.
• Tilts to the side. Feet are shoulder-width apart so that the position is stable. The right hand is raised up, and the left is on the belt. Tilt to the left is performed on account 1-2. At the expense of 3-4, the hands change position, and the slopes are performed to the right side. This stretches the back muscles. But, one must not overdo it and, if the tension is strong, the load must be reduced.
• Take the hands in the "castle", bend at the elbows. Place your feet shoulder-width apart and rotate your torso. We turn to the left side at the expense of 1-2, to the right - at 3-4, without lifting our feet from the floor.

• We alternately perform forward and backward swings with our legs (10-15 times with each leg).
• Then, raise the legs to the sides (also 10-15 lifts with each leg).
• We make circular movements in the knee joint.
• Without lifting your heels from the floor, we perform deep squats. For beginners, 10-15 squats will be enough.

Additional exercises

Strength exercises that can be added to the morning exercise complex:

• exercises for the abs;
• pushups;
• rotation of a halahup (gymnastic hoop);
• expander exercises;
• exercises with dumbbells of medium and small weight.

The effect of regular exercise

If you perform all the above exercises, then in the morning it will be easier to wake up and get into working condition. Charging done in the morning activates vision, hearing, the nervous system, and the vestibular apparatus, which eliminates the lethargy that is present after a night's sleep. It also has a positive effect on lung function.

The given complex (like any other), performed in the morning, will prepare the body for the mental, physical and emotional stress that everyone expects during the day.

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Video: Morning exercises

Everyone knows that exercise is very beneficial for the human body. Physical activity is generally associated with a healthy lifestyle. A healthy lifestyle, in turn, begins with morning exercises. What is this ritual? What are its advantages and disadvantages? These and other questions will be discussed in this article.

The main goal of morning exercises

Immediately after lifting, our body is inhibited because it is still in a state of rest. Full awakening occurs only after three hours. Washing with cool water and a cup of invigorating coffee help the body wake up a little, but while the joints do not work, the body is in a sleepy state, half asleep. It is to awaken the muscles and joints that exercise is aimed at in the morning.

You should not turn charging into a full-fledged strength training, its purpose is different. It is so called because it should energize the body for the whole coming day, and not exhaust it. Strength training takes a lot of energy, after it you want to rest. And this is not at all what you want in the morning, right?

What gives gymnastics in the morning?

The main purpose of the exercises, as already mentioned, is awakening. In a dream, our body rests, at this time the pulse slows down, the blood thickens, and blood pressure decreases. After we wake up, the body needs time to restore all its functions and transition to wakefulness. Charging helps the body to cheer up faster, speed up blood circulation, restore breathing and pressure. In this way, we will physically prepare for the day ahead.

For slimming people, morning exercise is a must, as it speeds up the metabolism, therefore, the number of calories burned increases. And as you know, if you burn more calories than consumed, then the weight decreases. Over time, the body gets used to the regime of weight loss: it prepares in advance for the upcoming loads, so it will become easier to wake up.

Features of morning exercises

If you choose running instead of exercising in the morning, you should adhere to the following recommendations:

• Eliminate cardio immediately after waking up. The body at this time has not yet departed from sleep, a sharp increase in heart rate and pressure will adversely affect the work of the heart.
• Running on an empty stomach increases the chance of catching an infection. This is due to the fact that in the morning the resistance of the immune system is lowered in the human body. It is best to have breakfast, and after two or three hours, take a run for a distance of 3 kilometers. This will be enough to get a charge of vivacity.

How to accustom the body to morning exercises

• First of all, you need to understand with your head that morning exercises are needed to improve your health, and in no case should you force yourself to do it.
• Sleep for 7-9 hours, then the awakening will be easy.
• Stop being lazy. Those minutes that you sleep after turning off the alarm can be spent on exercising.
• Good mood is the key to success.
• Start exercising right in bed, performing various sips, gradually add regular exercises.

Benefits of physical activity in the morning

Consider the advantages of charging:

• Charging helps the body to move away from sleep and cheer up. Blood circulation improves, the body receives a powerful stimulus for work.
• Morning exercises have a fruitful effect on muscle growth. This is due to the fact that during light exercises, the muscles are filled with blood and active components.
• Many fitness instructors agree that morning workouts are more active in helping to fight extra pounds. In the morning before eating, the body lacks nutrients. Therefore, in order to endure exercise, he will take the missing energy from his fats.
• In winter, morning physical activity is extremely beneficial. In the mornings, the streets are full of muffled and sleepy people, and if you do a few exercises and drink a cup of invigorating coffee, then you will go out into the street in high spirits and in a cheerful state. Charging gives a rush of blood to muscle tissue. A person warms up faster, and he is not afraid of any frost.

Disadvantages of physical activity in the morning

Charging, unfortunately, is not suitable for everyone. Let's see why:

• Charging negatively affects the cardiovascular system. At night, the body is at rest, the heart beats in a slow rhythm. Physical activity will dramatically increase blood pressure and heart rate. It can become difficult for the heart to pump large volumes of blood, which can lead to a heart attack.
• Exercising on an empty stomach is bad for your organs.
• After exercising on an empty stomach, you are likely to feel a strong desire to eat. This can lead to further overeating.

We can conclude that morning exercises are not suitable for everyone, but only for people with excellent health.

Basic Rules

For efficient charging, follow these guidelines:

• The load will require more oxygen from the body, so exercise with an open window or in the fresh air.
• Dress according to the weather. It is warm indoors or outdoors - shorts, a T-shirt or tank top will do. If it's cool - a jersey jacket and sweatpants.
• Take exercises that suit your fitness level. You should not sit on the twine if before that you sat down at the age of six.
• The level of stress from day to day should be about the same.
• Start exercising 15-20 minutes after waking up so that the body has time to move away from sleep.

Exercises for gymnastics

Surely everyone thinks that he knows how to do exercises in the morning. But not everyone knows that jumping up, doing exercises and then running about your business is wrong. The entire workout should consist of several blocks: a warm-up and a hitch lasting 2-3 minutes and the main exercise. In the warm-up, you can include smooth sips and tilts of the torso, head turns, rotational movements of the arms, lifting on toes.

There are a lot of exercises that can be included in the exercises in the morning. The complex (approximate) might look like this:

• Starting position standing. Raise your hands, clasp them in the lock with your palms out, reach up for your hands. Perform 2-3 minutes.
• Perform circular movements of the head, trying to touch the shoulder. Rotate your head only in the front semicircle to avoid injury.
• Rise on toes, first simultaneously on two legs, then alternately.
• Body tilts to the side. By doing this exercise, you will feel the tension in the oblique abdominal muscles.
• Lie on your back, straighten your legs. Bend your right leg and pull it towards you. Hold it in this position for a few seconds. Then repeat the same with the left leg.

All kinds of circular rotations of the joints, tilts, swings are well suited. Stretch after completing the exercises.

Features of morning exercises for children

Light exercise for little ones plays an important role in the formation of the immune system and the musculoskeletal system. Performing them to the music, the kids will be charged with energy and good mood for the whole day. There are recommendations, following which, you can increase the effectiveness of gymnastics:

1. The room must be well ventilated. In summer, it is better to exercise outside.
2. You should start exercising after washing and brushing your teeth, but before breakfast.
3. The duration should not exceed 10-15 minutes. During this time, the baby will not get tired and will get the maximum benefit from the classes.
4. Classes are recommended to be carried out under children's songs or while reading a poem so that it is not boring.
5. Mom or dad should definitely control the breathing of their child. Inhalation should be through the nose, exhalation through the mouth.

Try to do all exercises in a playful way. You can imagine that you are fairy-tale characters or animals. Here are some examples of how you can beat boring exercises:

• "Sun". Starting position standing. Raise your hands up and reach for the sun. You can greet the clouds at the top.
• "Bunny". Jump like you are this eared animal. For a change, you can show where he has paws, eyes, and so on.
• "Heron". Raise your knees high and stride like a heron. Then you can stand on one leg.
• "Bike". Starting position - lying on your back. Raise your legs up and make movements imitating cycling. This exercise is one of the most favorite for children.

Finish charging should be a cycle of breathing.

Charging in the morning for men

Gymnastics for men is not only a way to keep their physical health at the level, but also to maintain good health throughout the day. In addition, exercise will help keep the muscles in good shape. To do this, it is enough to buy dumbbells and allocate 15-20 minutes in the morning.

The benefits of charging are undeniable:

• Strengthening of the muscular corset.
• Decreased percentage of body fat.
• Physique improvement.
• Increase productivity throughout the day.

As you can see, you can get a beautiful silhouette at home by doing balanced exercises in the morning. A set of exercises for men should consist of exercises aimed at working out different muscle groups. Here is a rough block of what will suit any guy:

• Deep squats (3 sets of 20 reps)
• French bench press - 20 times.
• Deadlift with dumbbells - 20 times.
• Push-ups from the floor - 30 times.
• Plank exercise.

Complete the exercise with several breathing cycles, after which take a contrast shower.

Rules for effective charging for men

In order not to harm your health, males should adhere to the following recommendations:

• Start preparing in the evening. Decide which muscle groups you will train, which exercises are suitable for this.
• To avoid injury, be sure to warm up at the beginning and cool down at the end of your workout.
• Do not hammer one muscle with several exercises in a row. So she will "beat".
• For each exercise, take different weight dumbbells.
• Do exercises in the morning at home at a calm pace, do not overload your heart.
• Consider the level of load in accordance with age. An adult person is recommended to reduce the load by 15%.

As you can see, gymnastics is suitable for almost everyone. healthy image Life consists not only of physical activity. A balanced diet, healthy sleep, hardening and giving up bad habits are also an integral part of it. If you started the introduction of a healthy lifestyle with physical activity, then remember that the best exercise in the morning is the one that is done of your own free will.

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 exercises for men will invigorate you for the whole day and allow your body to always stay 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 internal systems organs.

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 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?

1. 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.
2. 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.
3. 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:

1. 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.
2. 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.
3. 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.

1. 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.
2. We sit on the floor and do inclinations to straight legs.
3. 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. Cooperative activity brings together and brings 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 you don’t have time for additional classes other than morning exercises, then it’s better to pay more attention to it, especially in the strength 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.

Until a person understands his own benefit or benefit, it is useless to convince him to do anything. It is even more difficult to get him to do something that he is not sure of or doubts. For example, what exercises in the morning will give him personally. Disbelief in the usefulness of the morning complex, doing exercises just because “it’s necessary” quickly turns into a routine that only tires and does not benefit.

How to start doing morning exercises

Many people try to start doing morning exercises. But it doesn't always become a habit. Even fewer find the willpower to exercise regularly, even if they are convinced of the benefits of physical exercise.

What reasons prevent you from starting morning exercises?

Here are the most common:

• doubt that the morning set of exercises is necessary for him;
• the correct psychological attitude to recovery with the help of morning exercises is knocked down by vital inertia - “I lived without charging for many years, and I will live again”;
• elementary laziness;
• the desire to sleep a little longer in the morning (after all, we are all so tired!);
• chronic lack of time for morning procedures and preparations before leaving for work;
• fear of negative sensations - shortness of breath, uncomfortable feeling, especially after the first classes, when joints or joints begin to hurt.

How to be? Of course, in no case should you force yourself to do a set of morning exercises, since this will not bring any benefit.

The idea of ​​morning exercises needs to be “lit up”. And choose for a week such exercises that best fit into the daily rhythm both in terms of time spent and the intensity of physical activity.

The benefits of morning exercises

Training, especially among professional athletes, is subordinated to the achievement of a specific result - to set a record. Often, the loads experienced by the body run counter to the health benefits, causing one or another harm.

The goal of physical education, including morning exercises, is to maximize health benefits.

Moderate physical activity helps to quickly transfer the body to an active state after sleep, disperses morning drowsiness and lethargy, improves tone and mood.

The benefits of a complex of morning exercises are huge:

• improves the condition of the heart and blood vessels;
• muscles, posture are strengthened;
• is improving;
• insomnia recedes;
• able to reduce body weight.

Morning exercises make thinking clearer, as a result, finding and making the right decisions is faster and easier. Personal success increases, a supply of strength and energy appears in order to fulfill everything planned during the day.

Three simple ways to find time for morning exercises

1. Review your morning to-do list. If possible, complete some of them in whole or in part in the evening. For example, iron clothes, clean shoes.
2. Get rid of the habit of stale after waking up.
3. Set your alarm 15 minutes earlier.

The last two points are related to changing habits. And we don’t like to change our habits!

How to develop the habit of exercising in the morning

If you have realized the benefits of morning exercises, but still doubt whether you will have enough enthusiasm and determination to do them for a long time, this technique is useful:

• limit the time frame for completing the morning exercises complex by specific time frames - for example, decide to do morning physical education for exactly a week.

After completing a weekly set of exercises, make the following decision:

• continue morning exercise for another week - or stop if it's not for you.

It is useful for beginners to create an individual complex of morning exercises. First of all, choose such exercises that immediately after waking up are not aimed at training strength or endurance.

Preference is given to gymnastic movements to increase blood flow, stretching, and flexibility training.

After sleep, it is better to make smooth movements, the rhythm of the morning complex should be moderate.

Charging in the morning should give a surge of strength, and not tire. If fatigue quickly accumulates, it is worth reducing the number of repetitions or exercises performed.

The daily complex of morning exercises takes 10-15 minutes, in return the body receives vivacity for the whole day.

A set of morning exercises for charging

When performing physical exercises, the starting position is feet shoulder-width apart, arms lowered along the body, the back is straight, the chin is raised.

Warm up.

• Walking in place for 1 minute. Breathe evenly, calmly and freely.

Exercise 1.

• Describe a circle with straightened arms - lift them through the sides up, while standing on your toes. On an inhalation, brush up, stand on your toes. As you exhale, lower your hands, stand on your feet - only 5-10 repetitions.

Exercise 2.

• Palms on the belt, turn your head left and right, tilt forward, backward. Then - alternately to the motionless right and left shoulder, trying to touch each ear - 5-10 repetitions.

Exercise 3

• The left palm is on the belt, the straightened right arm is raised up. Tilt your body to the left. Change hands and lean to the right - 5-10 repetitions in each direction.

Exercise 4

• Straightened arms are spread out to the sides parallel to the floor. Rotate your torso left and right like a helicopter – 5-10 reps.

Exercise 5

• Palms on the belt. Tilt the torso forward and backward - 5-10 repetitions.

Exercise 6

• Holding on to a solid support (table, chair, wall), swing the straightened right leg forward, backward, right and left - 5-10 repetitions for each side.

Exercise 7

• Sit on a gymnastic mat, slightly spread straightened legs in front of you. Reach fingers to the feet - 5-10 repetitions.

Exercise 8

• Lie on your back, straightened arms at the sides of the body, palms pressed to the floor, legs bent at the knees. With the knee of the left leg, touch the floor to the left and right of the body, then perform the same movements with the other leg - 5-10 repetitions for each side.

Exercise 9

• Get on all fours, arch your back upward, then bend down, try to achieve maximum amplitude. Repeat 5-10 times.

Exercise 10

• Take the starting position. Rotate your shoulders forward (“going forward”) and back (“going back”) at the same time - 5-10 repetitions in each direction.

Exercise 11

• Circular rotations with straightened arms forward and backward - 5-10 repetitions each.

Exercise 12 ("scissors").

• Perform horizontal movements with straightened arms (parallel to the floor), then vertical ones - 5-10 repetitions each.

Exercise 13 (squats).

• Do not lift your heels off the floor, back is straight, maintains an upright position, not tilted forward - 5-10 repetitions.

Exercise 14

• Jumping in place alternately on the right, left, both legs - 10 repetitions each.

Exercise 15

• Run in place for one minute.

Exercise 16

• Describe a circle with straightened arms - lift them up, at the same time stand on your toes. Lowering your arms down, tilt your torso forward, feet on the floor. On inspiration - hands up, on exhalation - down, only 5-10 repetitions.

At the end of the morning exercise complex, take a shower.

We all know that physical activity is the basis of good health and a good figure. But for some reason, most people start exercising only to achieve the second goal, but those who are satisfied with their physical form do not consider it necessary to go in for sports. At the same time, movement is needed not only for weight loss - it is necessary for everyone. A simple set of morning exercises will help you wake up better, strengthen your body and soul, and, of course, help you keep yourself in good shape.

Why you need morning exercises

Not everyone knows how to do exercises in the morning, and why this is necessary in principle. Many people think that in the morning it is better to sleep for twenty minutes more, and then wake yourself up with coffee and chocolate. Coffee and chocolate, of course, have not been canceled, but these are only stimulants that do not awaken the body, but only reduce fatigue and drowsiness. But they give the best effect, because they not only make the body wake up, but also energize him for the whole day ahead. After all, if you take washing and drinking coffee, they only start the work of the brain and nervous system, and in order to achieve full activity, you need to use all muscle groups and joints. This is what morning exercises are aimed at.

The benefits of morning exercise are endless. First of all, they give a healing effect. Regular exercise strengthens the heart and blood vessels, improves immunity and keeps the body in good shape, stimulating both mental and physical activity. And, of course, this is a great way to keep in good shape.

Many are interested in whether morning exercises have contraindications. In principle, it is a continuous benefit, but keep in mind that physical activity can harm in some cases. These include colds with fever, bleeding, problems with pressure, inflammation, kidney disease, and the presence of malignant tumors. In addition, please note that individual exercises may have their own contraindications. If you have certain health problems, be sure to consult with a specialist first.

Not every exercise is so good - for its benefit and effectiveness, it must be correct, pleasant and safe. The best morning exercises must take into account such criteria:

• Immediately after waking up, you do not need to load yourself with very complex and heavy exercises - this can be a big blow to the heart.
• It is better to start exercising in bed. Lying in bed, perform stretching, arching, turning, bending the arms and legs.
• Getting out of bed, wash your face and brush your teeth - this will help start the work of the brain and nerve cells. Only after that proceed to morning exercises.
• It is better to do it to perky rhythmic music that will cheer you up and help you wake up.
• It is important to breathe correctly. The better the cells and muscles are saturated with oxygen, the higher the body tone will be.
• The morning complex for morning exercises should not be too active and exhausting, since your goal is to cheer up, not tired. It should not be equal in intensity to a full-fledged workout, otherwise you may simply not have the strength left for an active and productive day.

It is important to do morning exercises regularly, every day. It is enough to give it 10-20 minutes - this will be quite enough. Complexes of exercises can be different, and below we will consider some of them.

Basic exercises for morning exercises

A set of exercises for morning exercises can be different, however, there are basic basic elements that any system includes. Classical exercises may include the following exercises:

• Neck. Tilts to the right and left sides, lowering and tilting the head help to develop the neck. Circular rotations of the head help to improve blood circulation.
• Hands. It is recommended to start working out the hands with slow rotations of the fists or closing the palms in the lock. Then rotate your shoulders - individually or together. After warming up the joints, begin rotations with fully extended arms. After completing the approach, work out the muscles of the forearms by rotating them. Having completed these manipulations, touch your shoulders with your fingers and begin to perform rotational movements in this position.
• Frame. For the body, standard exercises from the school curriculum will be useful. Stand straight with your feet shoulder-width apart, and begin to bend smoothly and evenly, trying to touch the floor with your fingers, and ideally with your palms. After warming up, make circular movements with the pelvis, putting your hands on your waist. Also useful are tilts to the side, in which one hand should be on the lower back, and the other should be extended upwards.
• Legs. Alternately swing your legs, moving forward and backward 10-15 times. Then lift each leg out to the side. After that, make circular movements with your knees. At the final stage, do squats. Please note that with this exercise, the heels should not come off the surface.

Thanks to this simple complex, you can charge your body with energy and activity, which will have a beneficial effect on all aspects of your life.

This is a general complex, but there are also a number of specialized techniques that can be designed specifically for women or for men, for weight loss, tightening certain places, preventing certain diseases, and so on. It is up to you to decide what should be the best exercise in the morning specifically in your case.

Morning exercises for women

There are a large number of sets of exercises for morning exercises. Exercises for morning exercises for women are popular, as the fair sex often has a lot of questions about their figure. And you can improve it by a simple complex that does not take much time. You may pay attention to the following exercises:

• Walk in place, while trying to raise your knees as high as possible.
• Cross your fingers, put them on one knee. Stretch the other leg up and do backbends. Repeat the exercise alternately for each leg.
• Throw your arms behind your back, stretch them out. At the same time, tilt your torso forward to the floor as low as possible.
• Stand with your feet shoulder-width apart, place one hand on the back of your head, the other on your lower back. Lean to the side so that the hand slides down the leg.
• Place your hands on your belt, turn your head to the right and left.
• Do circular rotations with your hands.
• Swear several times.
• Stand against a wall or closet, alternately pull your knees up to your chest.
• Lie on a flat surface, bend your knee and pull it towards your chest, then, clasping it, lift your entire torso.
• Do some ab exercises.

Such morning exercises for women help keep the body in good shape, energize, uplift and improve your health.

If women most often want to tighten their bodies and lose weight, then men want to increase muscle mass. Of course, only twenty minutes of morning exercises will not help them in this, but for muscle maintenance it is better than nothing. Therefore, in general, complexes designed for the stronger sex include strength exercises. For breakfast, it is recommended to eat something protein, as well as complex carbohydrates like cereals, which will saturate you with energy for a long time and allow you to get rid of hunger.

Morning exercise for weight loss

If you want to not only wake up easier in the morning and improve your health, but also lose weight, then the set of morning exercises can be somewhat different, aimed specifically at burning body fat. In this case, charging should include the following components:

• cardio loads; exercises,
• aimed at the muscles of the arms, legs, back;
• working out the muscles of the press;
• exercises for the buttocks and legs.

If you want to lose weight, drink a glass of water on an empty stomach. At the same time, do exercises before breakfast - it will be easier and more pleasant for you, in addition, it will be the fat deposits that you need.

Do exercises in comfortable clothes that do not restrict movement. Shoes are also important. Keep your hair and jewelry out of the way.

Morning exercise and running

It is useful to combine morning exercises with running in the morning. This will make it possible to saturate the body with oxygen, strengthen it, improve metabolism. First, warm up, do inclinations, squats, spreading your arms to the side. When you finish your run, don't stop abruptly - slow down gradually so as not to overload your heart. At the end of the run, you can continue with a light warm-up.