Exercises for vivacity and energy. These breakfasts can provide you with a charge of vivacity and good mood. Lying on our back we raise our legs and at the same time our arms

Good morning healthy blog subscribers. Today I want to talk about the benefits of morning exercises. In this article, I will reveal to you the question of why morning exercises are needed. We will talk about its importance for the health of the body. In addition, I will teach you how to properly perform morning exercises, I will give you important recommendations.

It should be noted that today, despite the propaganda and fashion for , there are practically no specific programs for doing morning physical exercises. Moreover, in many forums dedicated to healthy lifestyles, morning exercises are estimated rather skeptically. In this article, I will focus your attention on a set of physical exercises for both adults and children. We will go over with you some practical and theoretical aspects related to the classes. in the morning.

What is morning exercise

Morning exercises include uncomplicated complex general physical exercise, which is performed in the morning after waking up. Its purpose is to increase vitality and prepare the body for the upcoming physical activity. Indeed, in the morning, it is important for our body to start working as quickly and painlessly as possible.

Some people confuse morning exercises with gymnastics or a warm-up before the morning. sports training... The phrase "morning exercises" speaks for itself. Morning exercise is a charge (filling) the body with energy after a period of rest. And as I said, exercise doesn't require any special exercises. It includes only general physical exercises.

As for morning exercises, this is a completely different concept, not related to morning exercises. Morning exercises, and in general gymnastics, includes the implementation of a complex of special gymnastic exercises for stretching and development. Such a complex is best performed on fresh air before or after your morning run or at any other time.

And in order to include the body in working activity, correctly and normally to establish its functioning on initial stage after waking up, it is necessary to perform a complex of general physical exercises daily. That is, when you wake up, you should not go to the bathroom and not to the kitchen to cook. , and do morning exercises. At the same time, perform it so that it is beneficial and does not harm the cardiovascular system.

By the way, before you start performing a set of general physical exercises after waking up, I will give you some important recommendations that will help you improve your well-being after sleep. But more on that below. Now let's talk about the meaning of morning exercise.

The value of morning exercises for human health

It is worth stating the fact that many people underestimate the importance of doing morning physical exercises. The analysis of my research shows that doing a set of physical exercises after waking up is not the norm for most people. But in vain many neglect morning exercises. And now I'll tell you why.

Morning exercises are beneficial in many ways. Few people know that it performs several important functions. Firstly, morning exercises helps to wake up faster and tune the body in the correct order. When performing elementary exercises, blood and lymph flow increases. This makes it possible to quickly recover and get involved in work. Exercising improves tone, gives a feeling of lightness and removes lethargy after bed rest.

Secondly, morning exercises have a beneficial effect on work. internal organs and systems, as well as on the body as a whole. The fact is that regular performance of general physical exercises after waking up primarily has a beneficial effect on the cardiovascular system. Daily morning exercise saves your heart 10 bpm. Imagine how many beats per minute you save per day, and how many per week, per month! If you do morning exercises every day, your heart will save millions of beats per minute a year. But required condition for this: constancy. And only after a year or two you will be able to bring the cardiovascular system to such a state in which the heart will work in an "economical" mode, which will prolong your life.

In general, daily morning exercises improve immune system organism, strengthens its resistance to.

And finally, morning exercises have a preventive function. It is useful for the prevention of joint and spinal diseases. With the exercises you do after waking up, you develop correct posture, knead muscle fibers, normalize the respiratory and nervous systems.

Morning exercises after makes it possible to maintain the body in working condition, normalize health and gain vigor. For the exercise to be as effective as possible, you should start exercising in a calm state.

Nine facts related to morning exercise

Daily morning exercises save 10 beats / minute of heart.
Morning exercise improves in the body, which in general has a beneficial effect, both on the general condition and weight loss. Charging regularly helps .
More than 90% of people exercising in the morning improve their results ... They achieve better athletic performance.
By doing physical exercises, a person receives a charge of vivacity and energy.
Some people find that exercise in the morning helps them regulate their appetite during the day.
A very important note! By exercising, we become more disciplined.
Studies have shown that physical activity stimulates .
As a result of exercise, the physiological processes in the body will work better, which will lead to an overall improvement in well-being.
Just try exercising in the morning and you will see how great it is.

In general, with daily morning physical exercises, you will receive all those bonuses that I told you about above. But if, in addition, you listen to my recommendations below, then the effect will be much greater. So, what will I advise you when organizing morning exercises.

Do your morning exercises in the morning hours. After sleep, a person is not ready for the loads that await him during the day. At night, the movement of blood in the vessels slows down, the rhythm of the heartbeat decreases. Such lethargy affects and nervous system, reducing the speed of reaction and mental activity. That is why it is important to perform a set of simple general physical exercises after waking up. I personally recommend doing it this way. After you open your eyes, do not get out of bed abruptly. But you also don't need to throw a blanket over yourself to hide from the sunlight.
Upon awakening, you must immediately implement the correct mental attitude. Don't feel sleepy. Mentally tune your brain that you need to act, you need to complete tasks and achieve the goals that you have set for yourself. This will make it easier for you to get out of bed.
I recommend starting exercise while you are still in bed. This will increase the overall effect. ... These exercises are not difficult. By the way, this technique is also used professional athletes before preparing for a competition. After all, it is important to go to the start vigorous, active, filled with vital energy. So, take the blanket off yourself so it doesn't get in your way. Lie on your back with your arms along your torso. Bring your legs to you alternately, bending them at the knee joints. First one leg, then the other. After that, you can bend both legs at the same time. I recommend doing the "bike" exercise. Then, stretch well. Pull your body out like a string.
If, after completing these simple exercises, you still find it difficult to get up, then try the following. Sit on the edge of the bed with your feet on the floor. Tilt your head to the left, then right side... Down then up. You can also add circular motion head. This exercise increases blood flow to the brain, which helps wake up faster. Oxygen supplied with the blood activates the brain.
After getting out of bed, I recommend that you take a short walk around the apartment. First open the window to the ventilation mode, go to the restroom. And make your bed. Such "primary" elementary movements will well prepare the body for more significant loads. Now you can start doing your morning exercises.
Again, exercise is best done with the window open. When warm, the window can be opened completely. If you have a spacious balcony, this will be a plus! At low temperatures outside, it is better to open the window in the ventilation mode.
Exercise can be done with your underwear on. But you can also wear a home track. I recommend doing exercises with a naked torso. In this case, due to exposure to fresh cool air, you will still be ... Do not under any circumstances create a draft. And do not stand on the bare floor with bare feet. If you are barefoot, it is best to step on the carpet. If you do not have a carpet, and the floor is tiled or laminated, and not insulated, then do your morning exercises in socks or slippers.
Remember that morning exercises are a short procedure. It lasts 3-5 minutes. Exhausting yourself with any special exercises is not worth it. The purpose of morning exercises is to activate the body's work, and not to improve the body!
If you are a frequenter of morning physical exercises, in this case it is not forbidden to increase its duration to 15-20 minutes by including in its list special exercises... For example, squats and. A number of gymnastic exercises can also be performed.
Exercises are performed in a clear sequence, starting from the head, ending with the ankle.
At the end of the morning exercise, you can start water procedures or go for a morning run. Personally, after performing all of the above manipulations (airing the bedroom, cleaning the bed, toilet, physical exercise) I go outside and 7-9 km at an easy pace or going to ... Only after the morning sports part I carry out hygienic and hardening procedures. By the way, such a daily routine postpones the first meal (breakfast). It is very important. You can't stuff yourself with food right after waking up. To digest food, the body does a difficult job, while spending an enormous amount of energy. The body must wake up before digesting food. You need to have breakfast no less than an hour and a half after waking up. Those who do not observe this time will then feel tired.

Who is recommended to do morning exercises, and are there medical restrictions

The set of physical exercises given by me in this article is ideal for both very young schoolchildren and older people, both for men and women. There are absolutely no restrictions on doing morning exercises. On the contrary, you will gain many of the benefits outlined above. Every person on earth should do physical exercises in the morning!

Morning exercises are suitable for people of all ages and levels physical fitness... The exercises included in the complexes of such a charge are very simple, useful and effective. No medical restrictions. On the contrary, the set of exercises outlined by me is recommended in health resorts and hospitals.

The only moment that I would like to voice still: the most pleasant thing is to do morning exercises with member families. With adults, of course, you can study the following set of physical exercises. But for the smallest, morning exercises may look like this (watch the video). By the way, the video has very nice music and if you do exercises with your little ones, you can turn on this video in the morning.

Morning exercises: a set of physical exercises

So, armed, remembering the saying: "As you start the day, so you will spend it," you decided to do physical exercises in the morning. So, I suggest you do the following simple set of exercises every day after waking up. They should be performed in the same order in which they are presented.

Exercises:

We improve blood flow and lymph flow to the head. We increase the supply of oxygen to the brain. We do disease prevention cervical spine.

Head tilts to the left, to the right, forward, backward.

Execution technique:
The inclinations are carried out in turn. First one way, then the other, then forward, then back. Do this exercise slowly, slowly. When tilting the head in the most bottom point hold it for a few more seconds. Number of repetitions 4.

Turns of the head to the left and to the right.

Execution technique:
Turns are slow. First one way, then the other. You can add a chin lift to this exercise: turning your head to the side, you seem to try to lift your chin up. Number of repetitions 4.

Circular movements of the head to the left, then to the right.

Execution technique:
The exercise is also performed slowly with maximum range of motion. Stretch your neck muscles and cervical vertebra. The number of repetitions is 4-6.

Knead shoulder girdle... We do prevention .

Circular movements of the shoulder girdle forward - backward.

Execution technique:
Feet shoulder width apart. We put our hands on the shoulders (left hand to the left shoulder, right to the right shoulder). Slowly, with a maximum range of motion, we perform circular movements with our hands forward, then back. The number of repetitions is 4-6.

Circular movements in elbow joints to the inside, then to the outside.

Execution technique:
Feet shoulder width apart. The arms are bent at the elbows in front of you. Rotate the elbow joints first to the inside, then to the outside. The number of repetitions is 4-6.

Jerks with arms to the sides with a turn of the body to the left and right sides.

Execution technique:
Feet shoulder width apart. The arms are bent at the elbows in front of you. Do jerks in the shoulder girdle in two counts, then turning the body in the pelvic region to the side, straighten your arms and do jerks in this position for two more counts. Thus, in one direction, the exercise will be performed in four counts. Exercise in both directions will be counted as one repetition. The number of repetitions is 4-6.

Jerks up and down with your hands.

Execution technique:
Feet shoulder width apart. One arm is straight up, the other down. Posture is straight, the chin is raised. Having made jerks with your hands in two counts, reverse their position and do more jerks for two counts. This will count as one repeat. When changing the position of the arms, they should not bend. Always stay straight. The number of repetitions is 4-6.

We knead the main body. We prevent , straighten your posture. We improve the work of the heart.

Tilts of the body to the left and to the right.

Execution technique:
Feet shoulder width apart. One arm is extended upward. The other is on the belt. The back is straight, the head looks straight. We make a tilt in two counts in the opposite side of the outstretched arm. Then, having changed hands, we bend to the other side. Important: the outstretched arm should always remain straight, not bend. Fingers arm outstretched also straightened. The number of repetitions is 4-6.

Circular movements with the body to the left, then to the right.

Execution technique:
Feet shoulder width apart. Hands on the belt. We carry out circular movements of the pelvis to the left, then to the right side. The exercise is performed with maximum amplitude, slowly. We make good deflections. The number of repetitions is 4-6.

Bends to the left leg, then to the right.

Execution technique:
The legs are slightly wider than the shoulders. The body is tilted at an angle of 90 degrees. The arms are extended to the side. Take turns touching your feet with your fingertips. At the same time, the legs are straight (do not bend at the knees). Right arm to left leg. Left arm to right leg (cross to cross). If it is difficult to do the exercise without bending your legs, then you do not need to touch your feet with your fingers. However, reach for them as much as possible. Feel how the back muscles stretch, the spine “crunches”. For each leg, do 4-5 bends.

Knead lower part body. Disease prevention , prevention of ankle injuries.

Circular movements in the knee joints to the left, then to the right.

Execution technique:
Legs together, knees slightly bent. Place your hands on the top of your knees. Circular movements are performed slightly squatting with maximum range of motion. Do 4-6 reps on each side.

Circular movements of the ankle.

Execution technique:
Feet shoulder width apart. Put one leg on the toe and begin to make circular movements in one direction, then the other. After that, change your legs.

Squats.

Execution technique:
Feet shoulder width apart. Hands on the belt. When squatting, the heels do not come off the floor, the arms are straightened forward in front of you. After lifting, the hands are again placed on the belt. Do the exercise slowly, without jerking. Number of repetitions: 4-6. If there are venous-vascular diseases or diseases knee joints better to skip this exercise. Walk the stairs more often, do not use the elevator.

Walking around the house at outside feet and on inside feet. This exercise is a good prevention and treatment of flat feet.

The energy boost that gives the body morning exercises, allows you to quickly and effectively bring the body into working condition.

I also advise you to include the plank exercise, walking on your knees and elbows in the morning exercises. This will significantly strengthen your spine and joints. With age, they will thank you very much and will not cause you any discomfort.

As I said, for more "advanced healthy people" after completing the set of exercises outlined by me, you can include special exercises for flexibility in the morning exercises.

Remember that if you exclude morning exercises from , then the restoration of the body and bringing it back to normal can take several hours. In other words, without physical exercise, you will experience lethargy, drowsiness and apathy throughout the first half of the working day.

Morning exercises are an elementary, uncomplicated set of exercises. By breakfast you will not only feel vigorous, but you will also be able to boast of a good mood.

Yes, and don't sleep a lot. While you are sleeping, someone has already reached their goal! And yours will remain in dreams.

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When there is not enough time in the morning, but you just need to recover, specially selected exercises will help. This complex is even called magic - it includes yoga asanas, qigong gymnastics exercises and not only awakens the body, but also heals it.

Before starting the exercises, you need to ventilate the room, do a little gymnastics to warm up, and then just follow the instructions.

1. Pole with ropes

For what: relaxation of the hands, shoulder girdle.

How to do it: imagine that your body is a pillar and your arms are ropes tied to the pillar. If the pole is turned sharply, the ropes will overwhelm the pole. Feet shoulder width apart. Relax your arms completely and begin turning your body around the axis with full weight transfer, gradually increasing the intensity.

Duration: according to your feelings, but necessarily for the number of breathing cycles (inhalation-exhalation), multiples of 6. For example, 6, 12, 18, 36, etc.

2. Heron

For what: development of coordination, balance, dexterity, as well as improving blood flow in the lower extremities.

How to do it: you need to stand on one leg, raise the other so that the thigh is parallel to the ground or even higher. Or simply to the highest possible height. Pull the sock over yourself. Pull the arm of the same name to the raised leg forward, without unbending it to the end. The second hand is down. Both palms are rounded, as if resting on two balls. Now you need to close your eyes and try to keep your balance. At the end - rise 3-5 times on your toes.

Duration: according to your feelings, but not less than 10 seconds.

3. Roller

For what: strengthening the spine, improving blood circulation in it, as well as relieving tension and fatigue.

How to do it: sit on the floor. Pull your legs towards you and wrap your arms around them. Round your back as much as possible. Lean back sharply, roll on your back and return to the starting position.

Duration

4. Hammer

For what: relaxation of the spine, especially in the area of the shoulder blades. Performed in tandem with the "Roller" exercise.

How to do it: lie on your back. Wrap your arms around your shoulders in a criss-cross pattern. Round your back as much as possible. Raise your upper body and lightly begin to “tap” your back on the floor.

Duration: several breathing cycles, but repetition of at least 12 times.

5. Stretching

For what: unloading and relaxation. The exercise is compensatory after the Roller and Hammer.

How to do it: lying on our back. We cross our fingers and stretch our arms as high as possible. We pull the socks.

Duration: according to their own feelings.

6. Candle

For what: improving the blood supply to the brain, has a beneficial effect on the health of the whole organism. With regular exercise, thinking, memory, and working capacity improve. The need for sleep decreases, breathing becomes less frequent.

How to do it: lying on the floor. The legs are extended upward. Hands support the hip or lower back (in the latter case, the position is higher). We pull the socks towards the ceiling. Important: the neck should not be unduly strained.

Duration: several breathing cycles.

7. Sphinx + Cobra

For what: strengthening the back, the spine becomes more flexible and mobile.

How to do it: lie on your stomach. Raise your upper body and lean on your forearms. The forearms are parallel to each other. The shoulders are lowered, looking forward, the toes are extended. This is the Sphinx. Now we stand on our hands. The spine bends even more. We look forward or up. This is Cobra. Then we return to the "Sphinx" again.

Duration: several breathing cycles.

8. The embryo

For what: compensation of spinal deflection - after a strong back bend, it is imperative to round the back as much as possible. Stimulates the digestive system and prevents the accumulation of salts in the knees.

How to do it: feet under you, knees together. We go down forward and round our back as much as possible. The arms are wrapped around the knees or extended forward.

Duration: several breathing cycles until complete relaxation. feet double shoulder width apart. The arms are extended to the sides. Without changing the position of the hands, we tilt to the left. We fixed the position, made several inhalation and exhalation cycles. Returned to the starting position. We bend to the right and do it in the other direction for the same number of inhalation-exhalation cycles. Now we bend down, touch the ankle of the opposite leg with our hand. The other hand is extended up, we look at this hand. The same breathing cycles, and we return to the starting position. Then tilt to the other leg. At the end of the exercise, you need to make a compensation backward bend.

Duration: at your look.

These simple exercises can be done throughout the day to help you relax and relieve stress. The whole complex is simple, but very useful - from this it becomes magical.

Morning exercise for vivacity has several nuances that must be observed.

To make the awakening a joy

The goal of any morning exercise is to help you wake up and energize. This means that exercise should be enjoyable.

Power loads are inappropriate in the morning. Oxygenating your body requires cardio, stretching exercises for muscle flexibility, and cozy conditions to boost your mood.

It is worth starting morning exercises right in bed. You can turn on pleasant music by putting the remote control from the player at arm's length in the evening.

In summer, it is better to go to the balcony or to the nearest park (for the owners of a private house - to the courtyard). Exercise under the sun, feeling the unity with nature, do nothing forcibly, choose the load as best you can.

Optimal complex

Usually morning exercises for energy begins with stretching in bed. The main thing here is not to be lazy and not to lie down. Accept sitting position and repeat stretching.

To warm up, you can walk on your toes or roll from heel to toe, or walk on the outside of your foot.

At the same time, you can make circular movements with your head, trying to stretch your neck muscles. You must first reach your chest with your chin, then try to touch the shoulder of the same name with each ear, but in no case should you throw your head back.

After that, you need to stretch the shoulder girdle. Rotate and shrug your shoulders, twist your elbow joints in different directions, swing your arms back and forth. This exercise is very useful: stretch your arms up, pushing forward chest, then sharply throw straight arms back over the bottom and clap your hands behind your back. The exercise must be performed in fast pace.

For the body, you can perform a classic "mill" or "mill" on one leg, side bends, twisting. Pelvic rotations and boxing are also very effective.

Then you need to do gymnastics for the legs. The minimum complex of morning exercises includes squats, lunges without weighting, jumping with a clap over your head. You can increase the load with the exercise "bicycle", in which the legs are almost parallel to the floor.

Completing charging

Exercise, energizing for the whole day, will be more effective if, at the end of the main complex of charging, you perform several breathing exercises from yoga or body flex. Then you need to take a contrast shower.

We all really want to have slim figure and toned belly and, therefore, we make every effort to achieve the cherished goal. Few of us play sports just to improve our health. We look for effective exercises, buy expensive exercise equipment and completely forget that sport is a way of life that helps to always stay in shape. It is necessary to train constantly, only then will we achieve an amazing result. And in order to accustom yourself to constant training, you should start with the simplest thing - morning exercises.

Why do you need morning exercises?

Morning exercise activates metabolism and increases brain activity. This is what is called vigor for the whole day.
Exercise teaches us to the regime, then it will be much easier for us to include other sports, for example, morning jogging.
After charging, the appetite decreases. This will be especially good for those who are on a diet, but cannot control their appetite.
I advise doing morning exercises for those who do not sleep well at night. The sooner the brain starts its activity, the sooner it will get tired, and you will suffer less often from insomnia.

Remember, exercise is not a weight loss or muscle workout routine. It has a slightly different purpose. AND the main objective is to awaken the body, prepare it for the upcoming stress, further mental and physical activity... Do not devote a lot of time to charging, 15-20 minutes is enough. It is only needed to warm up the muscles.

What will be required for the classes?

For abdominal exercises, you can purchase a special mat.
If during the morning exercises you decide to twist the hoop, then buy a special hula hoop, it is possible with a massage effect.
Turn on cheerful music, because it is much more fun to practice with it.
Charging doesn't have to be fast. Let me remind you that no one is going to pump up muscles here - it's just a warm-up. If a slow rhythm is enough for you, then stop at it.

Exercises for charging

Head turns left, right, back and forth. Slow circulars head rotation.

Mill: kneads the joints of the hands very well. We make circular movements with our hands back and forth. Try to do the exercise vigorously, even if your arms start to get tired with each swing.

Swift hand flapping, with one hand at the top, the other at the bottom.

Torso bends in different directions. Bend over slowly and smoothly so as not to injure your lower back.

Rotation by the pelvis, we keep our hands on the belt. This exercise warms up the muscles of the whole body well.

We slightly bend our knees, rest our palms on them and rotate our knees... This exercise prepares the leg muscles for more serious stress.

Forward bends, we reach to the toe of the foot.

Swing your legs to the sides.

Squats... If regular squats are easy for you, you can squat with dumbbells, this will create additional weight and increase the load.

We lie down on the rug and do exercises for the abs: straight leg raises or torso raises.

Good exercise – bike, we do, lying on our back and slightly raising our head.

Jumping rope

This is the main set of exercises. You can always change it and add new movements.

Do you study in the morning? Share with us in the comments.

Hello dear readers!
Each of us, waking up in the morning, wants to become more alert and active as soon as possible. This is exactly the issue that can help morning exercises, aimed at activating all vital metabolic processes and charging the body with the necessary positive energy. For a positive effect, you need to choose the right set for classes that will suit your body, and perform it correctly!

The body is maximally relaxed during physiological awakening, therefore morning exercises should be as simple as possible to implement, they should not cost a lot physical strength(by the way, we wrote how to choose the right set of morning exercises and what rules to follow) The next selection of complexes includes all kinds of simple exercises that will help your body wake up and recharge with vital energy.

Morning exercises

The video shows the first complex of exercises, which can be easily performed by a beginner or a person who has not practiced morning exercises for a long time:

The complex includes exercises that replace a full-fledged workout in sports hall... The video is accompanied by detailed comments to help you navigate the exercises. When they are performed, all muscle groups are involved, a variety of movements and a quick transition from one movement to another do not let the muscles get tired and make morning exercises interesting! If you spend only 15 minutes every day on gymnastics (this is how long the complex lasts) a day, you will get a load, you will be able to maintain your figure in great shape and get a daily charge of positive energy!

The video shows the classic version of morning exercises:

The girl in the video comments on all her actions, pays a lot of attention to the technical part of charging. A distinctive feature of the exercises is that they combine work with different parts of the body, in which different muscle groups are involved. For example, a classic squat, legs set wider than shoulder-width apart, is performed with arms extended in different directions, hands up. This exercise uses the muscles in your legs, back, abs, and arms. Such exercises contribute to the simultaneous toning of the whole body, each cell of the body simultaneously receives the necessary warm-up and comes into shape.

The complex presented in the following video is designed for people with an intermediate level of training:

It is distinguished by energy and vigorous movements aimed at losing weight. The video is also accompanied by commentary to help maintain the correct rhythm of the warm-up. Basic movements, such as rotations in the elbow and shoulder joints, head rotations, bends and squats, help to awaken the whole body, all muscle groups warm up and warm up well, and at the same time you get a portion of positive energy for the whole day!

The following video shows 3 super exercises to tone the whole body:

These exercises target all muscle groups in the body. It is recommended to repeat the entire complex at least 5 times, increasing the number of repetitions over time. These incredibly effective exercises can quickly transform your body, energize it, increase your stamina and strengthen your muscles. Despite the fact that the complex includes only three exercises, it is designed for people of good physical fitness and for people suffering from heart disease, it is not recommended to perform the complex.

The next set includes 7 exercises and is designed for people who do not exercise earlier than morning

It is built on the simplest exercises that used to be part of the compulsory school warm-up program. A simple and effective complex of morning exercises will help tone the body, correct the hips, abdomen and buttocks. The pace of the whole complex is unhurried, breathing during the exercise does not go astray, a lot of strength and energy is not wasted, but all muscle groups are worked out. After completing the complex, a surge of vivacity is felt.

The following video presents wellness complex
"Eye of rebirth":

This complex is original and consists of five Tibetan ritual actions... Each movement is aimed at achieving the utmost lightness and relaxation of the whole body. Tibetan exercises are suitable for all people who want to find emotional balance, strengthen their body.

The next set of morning exercises is Salutation to the Sun:

This type of exercise is used in yoga as a warm-up. All exercises of this complex are aimed at restoring the disturbed energy balance of the body. It will be difficult for beginners to master the exercises right away, since they involve deep stretching of the whole body. Regular repetition of this complex provides fast stretching of all muscles, slow movements made without effort, normalize the movement of energy in the body, harmonize and restore vitality.

The following video presents Tibetan hormonal gymnastics:

Tibetan hormonal gymnastics consists of slow, repetitive movements and is aimed at stabilizing hormonal levels. Suitable for performing early in the morning when waking up or even while lying in bed. Promotes a smooth awakening of the whole body, fills the whole body with energy and charges positive for the whole day!

The following set of exercises is designed for trained people who are already practicing such a warm-up:

The Bodyflex set of exercises is mainly aimed at correcting the figure and achieving maximum results in a minimum period of time. The complex consists of classic exercises, which are not the easiest to perform. Much attention is paid to correct breathing, after each exercise, it is necessary to restore breathing so that the internal balance is not disturbed.

On last video another wellness complex is presented:

The complex is aimed at activating the whole organism and consists of several blocks. Some exercises are recommended to be done carefully without fanaticism, as they can be difficult to perform for an unprepared person. In the process of performing the exercises, the energy balance of the body is restored, the general physical condition is normalized, after some time after the complex is completed, a surge of strength is felt.

The wonderful complexes of morning exercises given above will help you find inner balance and calmness, normalize the flow of vital energy in the body and fill your life with new emotions.

From the proposed complexes, you can choose for yourself one that will suit you and your body. Do it every day, develop a useful favorite habit, and you will feel how life will sparkle with new colors, new forces will awaken in the body and positive energy will begin to bubble up!

Attention!

G imnastics can do zero or worse harm your health! NS This is due to exercises that are not able to take into account the human anatomy and the individuality of the organism. find out 7 exercises that should never be done during morning exercises... Downloadan excellent book written by an experienced professional, a professional fitness trainer and exercise therapy doctor, which is called "7 harmful exercises for morning exercises" .

All the best to you and success in your endeavors!

Brett Click "7 Minutes to Fitness"

A great help for those wishing to do fitness at home will be the book by Brett Click "7 Minutes to Fitness". It details and illustrates a variety of 7-minute workout routines designed to maintain fitness. different groups muscles. Anyone can perform the programs, while you can tighten all muscle groups without going to the gym.

Any sport will help maintain a figure, and for those who need to lose weight, it will serve as an excellent incentive to action. Starting the morning with a warm-up is not only good for your figure and appearance, it is also a wonderful way to recharge with energy and vigor for the whole day.

Usually, any person's morning begins with a desire to still lie in bed. But, if you want to take care of your appearance and look 100%, then you need to set a different program in your head: every morning we start with physical exercises.

Exercises for morning exercises are simple and easy to do, but, despite this, they have great power of beauty and health! 2 effective complex for good health!

1 set of exercises

Stretching with the whole body: can be done while lying in bed, or while standing on the floor. Clasp your hands into the lock above your head and pull as high as possible, while turning the body movements to the left and to the right. Repeat 5 times.
Steps: stand on your toes, walk a few steps, then move to your heels, also walk, the next steps are on the inside and outside of the foot. To do such steps within 5 minutes.
Rotational movements: while standing on the floor, rotate your arms up and down, top body and pelvis left-right. Repeat 10-15 times with each part of the body.
Bending the upper body back and forth. Feet shoulder-width apart and straight, back straight, slope as low as possible. Repeat - 10 times.
Tilts to the right and left. Position - standing, feet shoulder-width apart and straight, arms bent at the elbows and are on the belt. Repeat the movements 10 times in each direction.
Jumping: do 100 jumps, you can use a rope.

2 set of exercises

It is required to start a warm-up with warming up all muscle groups. To do this, stand up straight and shake each hand, swing your legs alternately.
Exercises for the muscles of the neck: stand up straight, hands on the waist, legs slightly apart. Make light movements of the head to the right and to the left, back and forth. Repeat 10 times in each direction.
Position - standing, legs straight, hands - on the shoulders. Make circular movements with your hands back and forth. Make 15 movements in each direction.
Exercise for all muscle groups - squats. Make movements light, without harshness. Squat first to floor level - 10 times. And then to knee level (thighs parallel to the floor) - 10 times.
Swing your legs: stand near the wall, lean your right hand against the wall, your left hand on your belt. Swing the left leg forward, backward. Repeat the same with the right leg, but rest your left hand against the wall. Make 15 swings with each leg.

If you regularly go in for sports, and also often twist the hoop, then as a morning exercise, you can simply twist the hula hoop. You do not need to devote an hour to this lesson. 15 minutes is enough.

The proposed exercises for charging are available to everyone. But for some, it will take a lot of willpower to repeat them every morning. Therefore, the following data will serve as an incentive for everyone:

Exercise improves blood circulation, improves metabolism, tunes the body and brain to work and helps to effectively cope with stress during the day.
Warming up, especially in the morning and especially in the fresh air, helps in the production of hormones of happiness and success. And no person can live without them!
With physical exertion, the body comes into action, which helps the speedy removal of harmful substances, toxins and stagnation from the body.
A person becomes organized, disciplined, capable of solving any tasks and problems.
Morning exercises adjust the three main components of life: psyche, mind and physical condition - for the renewal of the body and youthfulness of the spirit!

Therefore, exercises for charging in the morning should not be lazy to do, but to run and do it with joy! And after exercise, for guaranteed vigor, you can take

Experts claim that good morning it was not only kind, but also healthy, you need to do morning exercises. And with the folk wisdom about how the morning starts, it will be like that all day, then there is no need to argue. Not many of us are used to exercising after sleep, but let's see what morning physical activity can give us.

What will the morning exercise give us?

A few effective exercises in the morning won't take long, but it will do a lot of benefits. Develop a healthy habit and you will undoubtedly get:

Even very small loads will help the body wake up. The cardiovascular system will begin to zealously drive blood through the body and carry oxygen to every cell. And this increases the level of energy and gives strength. In 10-15 minutes you will be ready to “move mountains”.

Great mood

Morning exercises do not provide for heavy loads, these are easy and enjoyable exercises. And since it is pleasant, the brain will not keep itself waiting and will give the command to produce endorphins - hormones of happiness and joy. It's great to start a new day with Have a good mood, all adversity will fade into the background, and with a smile on your face you can go to conquer the world.

Weight Loss

By forcing all organs to work, you by charging start the digestion processes and speed up the metabolism. Moreover, moderate and regular loads contribute to the burning of excess fat deposits, strengthen muscles and keep the body in good shape.

Willpower training

Getting up a little earlier in the morning turns out to be a great challenge for many. By forcing yourself to break away from a soft and warm bed and start exercising, you develop a good habit, train and strengthen willpower with which you will not need to think.

Immunity is strengthened

Thanks to morning exercises, the body receives a sufficient amount of oxygen, energy and health for the whole day. Even without taking into account the research of specialists, we can conclude that it strengthens the immune system and stimulates mental activity.

Rules for doing morning exercises

Morning exercises are aimed at stretching the muscles; there should not be any strength exercises. Remember, it is enough just to "start" the body, and heavy morning loads can adversely affect the work of the heart.

After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Drink a glass of pure water with a few drops of lemon juice. It is wrong to jump out of bed and immediately start active exercises. This will be stressful for the body. Take your time, stretch slightly, twist, tighten your muscles, and only then get out of bed. Complete all the necessary morning routines and get started.

10 ideas how to motivate yourself for morning exercises

Forcing yourself to exercise regularly, as well as waking up earlier than usual for this, is not an easy task. Here are some ideas to help you make your morning exercise a pleasant habit.

1. Move your alarm. Usually, an alarm clock is placed somewhere near the bed, at the head of the bed, on the bedside table, etc. Place it far away from you, for example, on the other side of the room. You will have to get out of bed to turn it off. This will make it easier for you to wake up and be able to do the exercises.

2. Find support from loved ones. Agree with your family that you will all do morning exercises together. This will not only cheer everyone up, but also bring them closer together, because a common goal will appear. If you live alone, then connect your friends to the charger. Contact them by phone or the Internet.

3. Write down your goals. Every Sunday (or whatever day of the week you consider to be the starting point) make a plan for the next week. Make it clear what time you will wake up each day and what exercises you should do. Later, you will be able to assess your successes or failures.

4. Make a motivating list of music tracks. Music is a great motivator. Set an invigorating, "kindling" song to the alarm clock, and then turn on the player or music player and start charging to your favorite tracks. They will give you positive thoughts and help you fight fatigue.

5. Prepare a place in advance for morning exercises. You don't have to waste time finding and spreading a rug, fetching a chair, or gathering other necessary equipment if you do this the night before. In addition, this will serve as an additional motivation for charging, because yesterday you tried and prepared everything, you can't just walk by.

6. Reward yourself. If you managed to complete weekly plan, then be sure to reward yourself: get a manicure, watch an interesting movie, or go for a walk in your favorite park. Buy a new exercise jersey or something else for your workout that will help you wake up more actively in the morning.

7. Tell the whole world about your plans and successes. Thanks to modern technology, this is a piece of cake. Tell your friends in social networks that now we are determined to do exercises every morning. Report your achievements regularly. Perhaps your success will inspire someone else.

8. Give yourself time. Getting up in the morning earlier than usual is difficult. And at first it will seem simply unbearable. But by no means give up. Wait another week and you will feel that you are used to the new regime. You will sleep better, wake up before the alarm rings, and be energized and energized, and doing morning exercises will help you create the perfect daily routine.

9. Think over your breakfast. If you feel very hungry after sleeping, then eat something insignificant, but able to give you strength: a little almonds or a banana. Eat a full breakfast after you charge, prepare something special as a reward for your efforts. But keep in mind that the food should be healthy and low-fat.

10. Set yourself up psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then post in a conspicuous place a photo of the model you are striving for. If you want to be alert and healthy, then make a list of what you can achieve if you start your day actively.

Morning exercise is a great habit, the effect of which you will see instantly.

We have prepared 10 effective exercises that will help you wake up and charge you with positive emotions for the whole day.

10 exercises for morning exercises

Exercise 1. Stretching

Start by stretching upwards. Stand up straight with feet shoulder-width apart. Fold your hands into the lock, turn your palms outward from you. Slowly raise your arms above your head and begin to stretch your whole body towards the ceiling. Keep your back and head straight and do not bend over. Do the exercise for 10-15 seconds 3-4 times.

Exercise 2. Steps in place

A person's feet have many sensitive points that are responsible for the work of various organs. To massage them lightly, walk in place, alternately focusing on your heels, toes, and the sides of your feet. Do the exercise for 30-50 seconds.

Exercise 3. Rolls from toes to heels

Stand up straight. Place your feet at a distance of 15 cm from each other. Inhale and stand on your toes, exhale and gently roll onto your heels. Repeat the exercise 20-25 times.

Exercise 4. Rotations

Rotational movements are best to warm up the body. Start at the head, then work your way up to the hands, elbows, shoulders, feet, ankles and knees. For each part of the body, allocate 10 repetitions in each direction.

Exercise 5. Alternating bends and squats

Simple but effective exercise that will help you to use a lot important muscles... Stand straight with your feet shoulder-width apart and your arms at your waist. Lean forward slowly, then straighten your back and do one squat. Keep your back as straight as possible to avoid injury to your knees. Repeat the exercise 10-20 times.

Exercise 6. Side bends

Take an upright position with your legs slightly wider than your shoulders. Lift up right hand up. Smoothly, without sharp movements first bend to the left, then change your hand and bend to the right. Keep your back straight, bend clearly to the side. Repeat the exercise 15 times in each direction.

Exercise 7. Alternate Leg Pulls

Take a lying position. Straighten your arms up. Start with your right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull the bent one to the knee left hand... Then change your leg and arm. Repeat the exercise 15 times for each leg.

Exercise 8. "Kitty"

We pull the abdominal muscle. To do this, kneel on the mat, lean on your bent hands. Flex and unbend your back muscles alternately.

Exercise 9. Push-ups

There is a regular and lightweight push-up option. It differs only in the position of the legs. If you are well enough prepared, then do push-ups with outstretched legs, resting on your toes, if it's so hard, then lean on your knees. Perform 15 push-ups.

Exercise 10. Stretching

Stand up, put your hands up. As you exhale, rise on your toes and gently stretch as high as possible. As you inhale, lower yourself completely to your feet and relax your muscles. Repeat the exercises 5 times for 10 seconds.

Recover your breath, have breakfast and set off to conquer new heights!

It is easy to do morning exercises, we hope, thanks to our advice, tomorrow you will start your journey to more healthy way life. Perhaps some of the exercises suggested above will not work for you for some reason. Then feel free to replace them with others, use or consult with specialists. Share with us your successes or effective exercises that you are doing yourself. Have a productive day!

Most people are ready to use a lot of different specific actions in order to bring their body into beautiful shape, but most often these actions are not at all associated with acquiring an attractive appearance, and in some cases, quite the opposite. But today we will talk about how to do exercises correctly at the beginning of a new day, which exercises for charging are better to use, workouts and cardio loads. Morning exercises will help you feel refreshed upon waking up and keep you energized for the whole day. Correct morning exercises, performed regularly, will keep your joints and ligaments, as well as keep your body fit and healthy.

Find out and review the tips provided to help you extract maximum benefit for your body and in achieving your goals if you exercise in the morning.

We all have different preferences when it comes to waking up in the morning - while some may happily wake up at 5 a.m., be slept and feel great, do a series of morning exercises, others prefer to postpone the wake-up time until 9 o'clock. some even longer, and exercising in the morning seems to be something of a fantasy for them. I definitely belong to the latter category. My natural, normal and habitual biorhythm for my body is to sleep between 1:00. Until 9:00 am, which, surprisingly, makes me much more rested and energetic than if I slept, say, from 10:00 pm to 7:00 am - despite the fact that you can get more sleep for an hour! The reasons for such manifestations are unknown, but they definitely should not be ignored, but on the contrary, try to comply with your natural biorhythm.

Hormonal balance

Hormones are completely dependent on the human biorhythm. If you have a ton of hormones in your system that wants to put you to sleep, the chances of you being able to hit the gym and do any squats are minimal. In other words, it’s the flip side of the coin that makes it difficult to relax and fall asleep during the day, when you’re usually awake and doing other things. Your body does not like too much change and strives to maintain its current state.

Speaking of which, I hope it's obvious why you can't change everything in one go. However, there are several general rules that apply across the board.

Goals

As you get closer to your fitness goals, there are a few more basic goals that need to be met consistently. Of course, your goal should be to maintain the accumulated muscle mass. It's a shame if, having lost a couple of kilograms of adipose tissue, you will lose the same amount of hard-earned muscles.

For more simple language this means: eat right before starting your morning workout (accordingly, depending on the type of workout that you plan to do, but we'll talk more about this later). Fighting the natural peaks (ups) and downs of your body's energy can play a cruel joke, since everything has its time. Not only will you be less energetic if you try to do any kind of heavy lift when you are in a “fall,” but you will also have a greater chance of earning any kind of injury.

Morning cardio

Of course, it is very gratifying that you decided to understand the theory in order to start doing morning cardio(at least sometimes) to get rid of the "love pillows" and look really dry and really for a summer beach ... Or maybe you just don't like the way the jelly shakes on your body when you walk or run. Anyway, it is the best time to be effective. Since there was no heavy food in your stomach, the accumulated body fat... The bad news is that with a little carbohydrate intake, the body is not against choosing part of your muscle mass in its menu, of course, along with fat. But still this is not what we need.

The challenge here is to save muscle and further stimulate the consumption of body fat, which will be used as energy for training. The first part of the problem is achieved by burning a protein drink that contains at least 40 grams of high quality protein (preferably whey with a high amino acid content of L-glutamine). Thus, inevitably, the wasted protein during cardio workout is taken from your bloodstream, but not from your biceps. You can use it to speed up the fat burning process.

The second part of the task can be performed by several different ways... First, drink plenty of water! Water is an absolute necessity for the body, without water there is not a single exchange process! Second, drink a couple of grams of fish oil or flaxseed oil capsules. A couple of grams of "good" fat can help start the process of burning fat in your body (this is the characteristic of "good fats"). In addition, if your healthcare professional approves, caffeine-based fat burners and ephedrine can work wonders, both by releasing stored fat into the bloodstream and then using it as fuel, or by revitalizing and speeding up your metabolism so that burn even more calories.

When it comes to drinking time, try to get your protein drink, fish oil, and other “nutrients” into your digestive system an hour before your workout. In other words, it will be beneficial to do it first when you wake up and then do your usual morning routines until it's time to hit the gym. 45 minutes is the minimum it takes for nutrients to enter your bloodstream. Avoid carbohydrates, especially fast (or simple) carbohydrates, until you've finished your workout. Take carbohydrates after exercise to help maintain your muscle mass.

Morning strength training

The goal here is to get the maximum energy level as soon as possible. You need a lot of fuel readily available in your bloodstream to make sure you can do a heavy barbell set or otherwise. strength exercises... In other words, you have a completely opposite situation (as you need it) than indicated above, where you are trying to maintain a level of energy deficit.

The first thing when you wake up is to eat something that will give you tons of carbohydrates and protein. Oatmeal, egg whites, fruit, a glass of juice and all of this low in fat - will be the basis for your breakfast. Include a variety of fast and slow carbohydrates, and don't forget to get the "good" fats as well. But remember that you need at least an hour for the body to digest all this food. I think it will not be very pleasant when you come to the gym and find that your body is still busy trying to digest your breakfast.

One thing that must be done after cardio is the need for fast carbs (sugar!). Immediately after training. Remember - after training, your muscles are in a state of catabolism, and the only thing that can save them from destruction is to feed the body something else so that it starts eating it instead of your own muscles. And, of course, the fast carbohydrate must enter the body as quickly as possible!

Let's sum up

In general, everything is very simple, if you can handle your morning workout, then you will have much more strength during the day than without a workout. Personally, I can't touch heavy weights before lunch simply because I feel like I haven't accumulated enough energy to do a quality, productive workout. I know others who feel "burnt out" after work and will never go to study anytime other than in the morning!

One thing I would like to point out is that it is nearly impossible to combine two types of morning workout into one with good results... If you do cardio breakfast, you burn very well, but when you try to hit the weights, you will not be as strong as you could be, while sacrificing for no reason. muscle mass... Likewise, a training breakfast for strength training will help with large weights to work normally, but when you stand on treadmill(or on another cardio simulator), it will burn mainly carbohydrates that have accumulated in your body and, accordingly, very little fat. In addition, by consuming carbohydrates, you most likely triggered a rise in insulin levels, which, in turn, seriously hinders and slows down your ability to burn fat for several hours after that, bringing it to near zero.

Takeaway: Pick one type of workout, don't mix it in one day. Assign different days for different types morning workout.

A set of exercises for morning exercises or how to do exercises correctly

Consider a situation where a person does not go to the gym, but also wants to keep his body in shape, what should be done in this case? Of course, the first thing to do is exercise in the morning. Charging in the morning carries a very useful function. In addition to the fact that the regularity of such training will certainly give a result in the form toned body, but still performing a complex of morning exercises, you can ensure good vascular conductivity, as well as provide yourself with vigor and energy for the whole day. Where do you start?

We will select a set of the most effective morning exercises so that morning exercises give maximum effect for the whole organism as a whole. Correct morning exercises, among other things, will ensure reliable performance and longevity of your joints and ligaments.

Exercises for morning exercises or how to exercise in the morning

The first thing to start exercising with is the head and neck muscles.

It is necessary to tilt the head first backward, then forward, then left and right. This complex is performed within a minute.
Next, you need to rotate your head first in one direction (clockwise), then in the other (counterclockwise). Similarly, we do it for one minute.

Warm up shoulder joints... On straight arms, we begin to rotate the shoulder, first with one hand, then with the other. After that, we rotate both at once. Run for 2 minutes.
Warm up the elbow joints. We rotate our arms in the same way only in front of us to warm up the elbows. Execution time is approximately 1 minute.
Warm up the wrist joints. We also perform rotations with brushes in different directions.

We turn to the warm-up of the body.

It is necessary to place your hands on the belt, and then perform body bends, first to the left, then to the right.
Next, start rotating the pelvis, first in one direction, then in the other.

After that, we proceed to warm up the legs.

Raising the legs, standing, with bending at the knee. First one, then a friend. And so in turn for 2 minutes.
Warm up the ankle joints, perform rotations in different directions.

Each exercise should be done one approach one after another for 15-20 repetitions. Such sets must be done as many as three at the beginning with a subsequent increase in loads. Since exercise in the morning occurs in the field of awakening, and the concentration of attention is not yet very high, it is necessary to carefully observe the technique of performing the exercises in order to prevent the appearance of sprains and injuries.

Remember, morning exercises (correct morning exercises) are the oldest recipe for health, longevity and vigor.

Morning exercise is a healthy habit that will make your morning vigorous and healthy. Let's figure out how to properly do morning exercises at home and how it is beneficial.

Who is recommended to do morning exercises and are there medical restrictions?

Charging is recommended for any person, regardless of age and gender. This type of activity is available to everyone: it does not require high level physical training and special sports equipment. Simple physical exercises can be performed by children, adult men and women. Do not ignore charging, especially if you are driving sedentary image life and show no additional physical activity.

Classic morning exercises have practically no contraindications, with the exception of some diseases, for example, with cervical or lumbar another set of training is performed. The presence of any disease in a person does not mean the need to give up gymnastics, but requires changes to the standard set of exercises. To do this, be sure to consult your doctor. Contraindications to classes are predominantly temporary. These include:

high body temperature, including with colds;
internal bleeding;
high / low blood pressure;
internal inflammatory processes;
feeling unwell and severe pain.

Benefits of morning exercises for the body

Easy charging will not take you too much time in the morning, but it will make significant positive changes in your life.

A surge of vivacity and energy

Even a short morning activity will help the body wake up faster. During exercise, blood circulation increases, and the body is saturated with oxygen. Such processes provide a surge of strength and vivacity.

Great mood

Light loads in the morning will help you to cheer up and start the day with a positive attitude. At the same time, efficiency and discipline will increase, and Bad mood and the irritability will go away.

Weight Loss

Morning exercises in combination with other physical activity will have a positive effect on your figure. Systematic exercise normalizes metabolism, accelerates metabolism, helps to burn excess fat and maintains body muscles in good shape. If you need to get rid of on the buttocks, thighs or other areas of the body, you need to know how many calories exercise burns. Approximate energy and calories burned for medium intensity charging:

morning exercises for 10 minutes will help burn 50 kcal;
20 minutes = 100 kcal;
30 minutes = 150 kcal.

Willpower training

Getting up in the morning half an hour earlier and doing exercises becomes a serious challenge for most. By overcoming laziness, you reinforce the habit and develop your willpower.

Immunity is strengthened

Small physical exercise good for the health. Morning classes sports strengthen the immune system, normalize the work of the respiratory system, and are also excellent prevention cardiovascular disease and diseases of the musculoskeletal system. During gymnastics, the brain and the whole body are saturated with oxygen, due to which mental activity is activated and all muscles and joints begin to work effectively.

When to study and how to make the morning schedule correctly?

The best time to exercise is in the morning. Classes in evening time will not give you that powerful charge of energy that you can get in the morning. Do not practice immediately after breakfast, wait at least an hour and a half. It is recommended that you do your morning workout on an empty stomach. Before starting classes, wash yourself, drink a glass of warm water and be sure to ventilate the room.

In warmer months, give preference to charging outdoors.

Calculate your ascent time with the following points in mind:

charging time - 10 minutes for beginners, 25-30 minutes for physically fit people;
the time between charging and eating is at least 20 minutes;
shower after training (preferably contrast) - 10 minutes.

The best set of exercises for morning exercises should consist of 3 key stages:

Short warm-up;
Main part;
Completion.

Build your training program in such a way that simple exercises go first, and then more complex ones. Power loads in the morning hours it is better to exclude.

What result can you expect?

You should not expect positive results with irregular training. But if you train at least 4-5 times a week, the changes will be visible in a month:

general well-being will improve;
improve mood and reduce stress levels;
willpower will be trained;
the cardiovascular system will be strengthened;
metabolism is normalized;
the ability to lose extra pounds;
the body will be tightened and the posture will be leveled.

All of the above reasons are a reason to add morning exercises to your schedule.

Warm up

The best morning exercise starts with a good full-body warm-up. The exercises in this phase are based on bends, bends, and rotational movements. A short five-minute warm-up will prepare the muscles for the workout and eliminate the risk of stretching.

Head, neck

We do it 3-4 times in each direction:

head tilts to the sides, forward and backward;
smooth rotation of the head in a circle.

Hands

We make circular rotation 3-4 times in each direction:

with clasped hands in the lock;
wrist, elbow joints;
shoulders together and alternately;
arms outstretched to the sides.

Back, body

We do on each side 5-7 times:

body slopes;
rotational movements of the pelvis;
turns of the body.

Legs

We perform rotations of 10 repetitions with each leg:

ankle joint;
hips.

Complex for women

Morning exercises for women should include at least 4-5 exercises from the list below. If desired, you can include exercises from yoga, Pilates, stretching or light strength exercises in the training program.

Steps in place

It is good to start the main complex by walking in place for 1-2 minutes. Try to raise your knees as high as possible.

Slopes

Place your feet hip-width apart. Begin to bend forward, trying to touch the floor with your hands. Perform movements smoothly, with a slight delay at the bottom point. Repeat the exercise 7-8 times.

Exercises for the press

Perform 20-25 standard crunches per press. For those who are more physically prepared, a workout is suitable for.

Lying on our back we raise our legs and at the same time our arms

Be sure to keep your shoulder blades on the floor. You can lie on your stomach and do leg and arm raises from this position (boat exercise). Perform 10 lifts.

Mahi

Perform 5 kicks, first forward, then backward and sideways. Repeat the same steps for the other leg.

Squats

Do 20 squats, pulling your pelvis back as far as possible without lifting your heels off the floor. The back should be flat.

Jumping out

Do dynamic jump squats by pushing the heels off the floor. The number of repetitions is 20 times.

Stretching

Let's start stretching the legs. Sit on the floor and stretch your legs forward. Begin to tilt your chest towards your knees, extending your arms towards your feet. Then spread your legs to the sides and make bends with your body to each of them in turn. Exercising in the morning with stretching will relieve tension in the muscles and increase their elasticity.

Plank

Stand in the starting position of the push-ups, hold this position for 60 seconds. A variation of the exercise is possible when the arms are bent at the elbows. strengthens muscle corset, trains strength and endurance.

Stretching for the spine and back muscles

Get on all fours, start slowly arching your back, lifting your pelvis and head up. Next, start rounding your back by twisting your pelvis and lowering your head. Repeat the cycle 5-7 times. Charging for does not take much time, and you will feel the benefits of it.

Balancing table - classic yoga pose

Stay on all fours. Now simultaneously lift your right leg and left arm up to parallel with the floor. Return to the starting point and repeat the same for the opposite limbs. Do 10 reps. This effective exercise strengthens the back and develops coordination. This exercise belongs to the category of "yoga for beginners."

Push ups

Do 15 push-ups. For girls, you can choose a lightweight option, in which the emphasis is not on the socks, but on the knees.

Flexion of the arms

Take small dumbbells, start lifting them to your shoulders, bending your arms at the elbow joints. Do 15 flexes. You can do the exercise either sitting or standing.

Bike

Lie on your back, clasp your hands behind your head, bend your legs at the knees. Next, start performing movements with your feet, simulating the rotation of the pedals while riding a bicycle.

Jogging and walking

Jogging develops endurance and engages all muscle groups. You can run both at home (if you have a treadmill) and outdoors - it all depends on your desires and weather conditions. If running is not easy for you, you can start by walking quickly.

Running is the easiest, fastest and most enjoyable way to get in shape.

At the end of charging, stretch, walk, take several deep breaths and exhalations to restore breathing.

It is not necessary to limit yourself to the above list of exercises. Find for yourself suitable view physical activity: try cycling, dancing, yoga for beginners.

How to motivate yourself to practice?

Force yourself to get out of bed earlier and start performing sport exercises it can be difficult. Let's take a look at a few tips to help you motivate yourself to be active in the morning. The following tips are relevant not only for charging, but for sports in general.

Start small. You don't have to set yourself unbearable tasks and immediately take on high-intensity training programs. Such a pace carries the risk that you will quickly burn out and abandon classes after a week. Start with at least a small 5-minute warm-up and do it for 2-3 weeks. Then you can gradually increase the exercise time by a few minutes.
Develop a habit. Make exercise a part of your life. Get a habit tracker and track your daily progress with it. The more regular your activities, the easier it is to follow the regimen. Even if for some reason you missed a workout, do not scold yourself, but return to your usual schedule.
Enjoy. Put on your favorite music, buy new workout clothes, reward yourself with a delicious breakfast after exercising, think in a positive way, and don't think about the difficulties of the day ahead.

Key charging errors

When exercising in the morning, try to avoid the following mistakes:

The inconsistency of classes. Try to exercise at least 3-4 times a week.
Classes in a stuffy room. Be sure to ventilate the room before exercising.
Ignoring the warm-up. Take at least 2-3 minutes to warm up your muscles.
The inclusion in the work of only some muscle groups. Find a set of activities that will engage the whole body.
Overly intense loads... The purpose of charging is to fill you with energy for the whole day, and not to use up all your strength in the morning.
Exercising at a too slow pace or taking very long pauses is also not worth it. Maintain a moderately intense pace.

Don't put off your classes until Monday, set your alarm 10 minutes early for tomorrow, and do a short morning exercise to keep you awake. Defeating laziness, you will give your body a huge benefit!