To finally wake up in the morning, you will definitely help morning work-out. Having completed the necessary set of exercises, you will feel a charge of energy, cheerfulness and good mood all day long.
If you exercise every morning, your health will improve, because blood circulation is normalized and metabolism is accelerated, the body will be in good shape and it will even be possible to lose weight. Next, questions will be discussed in detail on how to do physical exercises in order to significantly improve the functioning of your body. Charging is carried out from a warm-up and an already more complex complex, which should be performed as far as possible. In the morning, you should do a calm, unstressed set of exercises. The main goal of morning exercises is to stretch the body and saturate its cells with oxygen. Heavy loads in the morning disrupt the cardiovascular system, and now we will analyze in more detail.
A set of exercises in the morning includes a warm-up and basic exercises. Morning warm-up - is required to warm up the muscles, for greater flexibility of the ligaments, to improve blood flow to them, increase tone and prevent sprains. The duration of the warm-up charge should be 5 minutes.
Practical advice: Before starting morning exercises, it is recommended to drink a glass of clean water, breathe evenly and deeply during training.
The main exercises of the complex are when all muscle groups are necessarily worked out, the exercises are performed more intensively. The duration of this block of training is 10-15 minutes, in the future you can increase the load.
Morning workout before exercise
Warm-up exercises are aimed at normalizing the functions of the joints. Therefore, the whole complex of the presented part of the charge is based on inclinations, rotations and bending. A quick warm-up begins with walking in place, which is complemented by hand movements. Next comes a warm-up for individual parts of the body.
Neck
First of all, you need to tilt your head in different directions, as well as forward and backward. Next, you need to lean forward and tilt your head back.
Arms and Shoulders
Warming up the joints of the hands is required with the rotational movements of the hands with clenched fists or by closing them into a “lock”. Then also rotate the shoulders, together or separately. Stretch your arms and rotate them in the same sequence, and then go to the forearm area. After all, put the brushes on your shoulders and in this position perform rotational movements.
body body
The first step is to lean forward, standing on the floor and put your feet shoulder-width apart. Hands should touch the floor, it will be correct - with palms. After that, place your hands on the lower back and make rotational movements with the pelvis. Then there are tilts, leave one hand on the lower back, and throw the other along the tilt.
Legs
First, swing your legs back and forth. Then do swings to the sides alternately. After you need to make circular movements with your knees. The final step is to perform squats, make sure that the heels do not come off the floor.
Having done a morning workout according to the presented complex, you will already feel a surge of vivacity and energy. Daily exercise in the morning helps to move up the career ladder, because it improves health and gives you a boost of energy to do your job flawlessly.
Expert opinion
Smirnov Viktor Petrovich
Nutritionist, Samara
All the exercises and movements described in the article are extremely important ways not only to maintain a normal weight, but also a normal vitality. Moreover, studies show that people who regularly perform morning exercises of their own free will have a 20% lower risk of developing cardiovascular events - a heart attack or stroke. This is due not only to the magical effect of exercise, but also to the fact that patients disciplined by exercise have a different attitude towards their own health. A person engaged in exercises will not drink and smoke, will not start chronic diseases, but will treat them in a timely manner. As practice shows, people who exercise in a timely manner do not postpone their trip to the doctor, to the laboratory, and monitor not only their weight, but also sugar and cholesterol levels. Charging not only helps to get healthier, it also disciplines.
A set of exercises for morning exercises
Following the warm-up, you need to perform the main set of exercises for morning exercises. Several programs have been developed aimed at training for children, girls who dream of losing weight or tightening some sagging areas of the skin in order to raise the overall tone. Morning exercises for girls are different from men's - they additionally have the goal of losing weight.
During training, the following physical exercises should be performed:
- Walking in one place with high knees.
- Alternate backbends on each leg. Clasp your palms in a “lock” and put them on your knee, and put the other leg forward, making a deflection.
- Throw your arms back, and tilt your torso forward, as low as possible to the floor.
- Standing on the floor, spread your legs shoulder-width apart, place your hand on the lower back, and the other on the back of the head. Start tilting to one side, while the hand from the lower back should slide smoothly down the thigh.
- Put your hands on your lower back and tilt your head to the sides alternately.
- Perform rotations with straight arms.
- Do squats - this physical activity is performed as far as possible. It is not recommended to include squats in the complex if there are problems with the knee joints.
- Leaning closer to the wall, pull your knees up to your chest.
- Lying on the floor, bend your knees and do abdominal exercises. First, slightly raise the body, and then raise the knees.
- Get on your knees and place your hands on the floor. In this position, push-ups should be done. If physical fitness allows, you can increase the load by performing them with a straight torso.
This is important: All exercises from the complex should be performed in 8-13 approaches. If the load is small for you, then at the end of the morning exercises, you can jump on a rope.
To restore breathing after charging, it is necessary to do pull-ups: stand straight, straighten your posture, stretch up and stand on your toes while inhaling, while exhaling, you need to lower yourself onto your foot.
Common Mistakes When Charging
In order for morning exercises to be beneficial, you must follow certain rules when doing exercises, and not make mistakes:
- Physical activity should be regular. As for morning exercises, it is not necessary to do it every day, but at least 4-5 times a week.
- If the load is too high, then you need to reduce the number of repetitions. When the preparation is good, then you can increase the repetitions. But you don’t need to overwork your body, charging should invigorate, and not take away strength.
- At the end of the workout, be sure to check the pulse: if the number of beats is more than 120, the load should be reduced.
After morning exercises, you need to wash in the shower and have breakfast, preferably including an omelette or porridge in the menu.
Charging exercises for beginners
It is difficult for a person without preparation to complete the entire set of exercises, therefore, a program of simple exercises has been developed for beginners:
- Warm up. Starting position - the back is straight, arms are lowered, breathing is even. One minute you need to walk around.
- Make rotations with your hands and lift them up, while getting up on your toes while inhaling, as you exhale, lower yourself to the floor and put your hands in their original position.
- Place your hands on the belt, and tilt your head, touching the ear alternately.
- Perform tilts, while keeping one hand on the belt, and throw the other forward along the tilt.
- Make movements like a helicopter propeller: spread your arms and rotate your torso in different directions.
- Keep the hands on the lower back, tilt forward and backward.
- Do swings in different directions, holding on to the back of a chair.
- Sitting on the floor, spread your legs narrowly with straight knees and try to reach your feet with your fingers.
- Standing on all fours, do back bends.
- Squats with a straight back and keeping your heels off the floor.
- Jumping on one leg or both.
- Run in place.
All exercises of the presented complex of morning exercises should be performed in 5-10 approaches. When doing morning exercises at home, it is important to remember that with possible fatigue, you should stop exercising, take a shower and have breakfast. The most effective and best exercise in the morning is the one that invigorates, not debilitates. You should choose for yourself those exercises for morning exercises, from which physical fatigue does not occur, but cheerfulness is felt and the mood rises. And always find time to do exercises, and not complain that there is not a single free minute.
Waking up, we are somewhat inhibited, because our body still continues to be in a state of rest and sleep. It takes 2-3 hours to finally wake up. The process of washing helps to cheer up, allowing you to send impulses to the nerve centers. However, full awakening is impossible without the work of the joints and muscles. This is what morning exercises are aimed at. Before we learn how to do exercises in the morning, let's see what its benefits are.
For physical training, you should visit the gym 3-4 times a week, giving a thorough load on the muscles. Morning training, in turn, should carry a wellness meaning. Charging will bring maximum benefit if, over time, the exercises included in its complex will improve and become more complicated. It is recommended to do it in a ventilated area, in clothing that does not restrict movement. It is best to finish it with a contrast shower.
The benefits of morning exercises are obvious: it will help overcome the hypokinesia syndrome, which is expressed in irritability, bad mood, decreased vitality, increased drowsiness, lethargy and fatigue.
Difference from other types of loads
Do not turn exercise into a workout. She has other goals. Charging from that is called so that it carries the goal of energizing for the whole working day. Training is aimed at muscle tension by exhausting the body. After it, the body wants to rest, as a lot of strength and energy have been expended. Without some preparation, you can only bring yourself harm.
Some people prefer to perform a morning run in combination with various strength exercises for the arms, abs and other muscle groups. Such classes have a longer duration than charging: about 40-50 minutes. Attributing this type of load to charging would be wrong. Charging is called a set of physical exercises designed to warm up muscles and joints.
Charging can and should be combined with power loads, but their number, duration and type are determined individually depending on physical fitness, free time and desire. When is the best time to exercise in the morning or evening? The optimal time for power loads for the body is in the afternoon, and for charging - in the morning.
Charging Rules
How to do morning exercises correctly? The body wakes up gradually and therefore any strong load immediately after waking up causes the heart to abruptly switch to an active mode of operation, which is harmful to the heart muscle.
Some types of exercises can be done right in bed. But this includes warm-up exercises that do not carry any load. This will not be enough for the day to pass cheerfully and actively. Therefore, it is recommended to walk, wash, drink at least a glass of water and then proceed to the main exercises.
Music for morning exercises is selected individually. If your complex has intense exercises, you should choose music with a tempo of 140-170 beats per minute. Most modern songs have this tempo. If charging takes place in a calm rhythm, you should choose slower compositions. Choose rhythmic songs, as they help to properly organize movements and coordinate breathing with them.
The best morning exercise is the one after which you feel a surge of strength and vigor. The main mistake when performing charging is excessive load. The main idea of charging is to raise the tone of the body. It is not intended to build muscle mass. The best way to identify the measure of load is your own well-being: there should not be a feeling of fatigue, fatigue. If this happens, the load must be reduced.
A set of exercises
Exercises for morning exercises have various variations, but the main ones are as follows.
Neck exercises
- Turning the head to the right and left.
- Tilt the head forward and backward, to the right and to the left.
- Slow circular rotation of the head.
You should not close your eyes if there are problems with the vestibular apparatus.
Hand exercises
Body Exercises
Leg exercises
Additional exercises
You can also add strength exercises to the morning exercise complex, such as:
- press exercises,
- pushups,
- rotation of the gymnastic hoop (hula hoop),
- expander exercises,
- exercises with dumbbells of small or medium weight.
The effect of regular exercise
By performing the above exercises, you will improve the general condition of the body, help it quickly switch to a working state.
Charging in the morning activates the work of our auditory, visual, vestibular and other apparatuses, mobilizes the central nervous system to work, which eliminates the state of inhibition present after sleep. Regular gymnastics leads to beneficial physical changes: improved blood circulation, proper functioning of the heart muscle, and acceleration of venous blood flow. Charging has a positive effect on the functioning of the lungs, the blood is saturated with oxygen, which leads to the activation of acid-reduction processes in the body, strengthening muscles and strengthening joints.
Perform a set of exercises for morning exercises every day, and you will prepare your body for the upcoming physical, mental and emotional stress of the working day. A properly designed set of exercises will cheer you up and allow you to feel all the joys of an active lifestyle.
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.
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 running, do not 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.
It is better to run in a park or an alley - there you can enjoy nature, breathe the air, and also meet like-minded people with whom you can run together.
Do not start winding circles abruptly - build up time and speed smoothly. In the cold season, you can run on a treadmill. Many physical activity enthusiasts prefer to buy one and install it at home in order to always have an effective universal simulator at hand.
Running in the morning is enough for 10-20 minutes. This way you can get all the benefits without getting too tired. Start with a short jog, otherwise, out of habit, you can earn muscle pain and stretch your ligaments. After running, it is useful to do push-ups, pull-ups and other exercises for which you have the necessary conditions.
Best morning exercise: video
Morning exercises can be different depending on your goals and physiological characteristics. We offer you to watch a video demonstrating good sets of exercises. Choose the one you like and develop the habit of doing it every morning. If ordinary sports seem boring to you, you can try.
© luengo_ua - stock.adobe.com
- the heart muscle and respiratory system are strengthened (prevention of heart attacks);
- improves the patency and general condition of blood vessels (stroke prevention);
- joints become more mobile (prevention of diseases of the musculoskeletal system);
- elasticity and muscle tone increase, posture is leveled;
- accelerates intracellular metabolism;
- the work of the brain is activated, which has a positive effect on mental activity and concentration;
- endurance increases;
- the vestibular apparatus is trained, coordination of movements is improved.
- duration of classes: morning exercises for beginners - 10-15 minutes, half an hour - for those who have adapted to the loads;
- after charging for 10 minutes, you should take a contrast shower.
When we once again make a promise to ourselves to come to grips with health (since the new year, from Monday, etc.), then item number 1 in this “global” plan is usually morning exercises. However, determination often ends with the wake-up call. And it's not just laziness that's to blame. The root of the problem is that many simply don't realize the importance of exercising in the morning. Everyone knows it's useful. But what exactly and what are the consequences of a lack of movement, not everyone knows.
In the article, we will explain why charging is vital for a modern person and how to do it correctly in the morning. We will also help you choose a set of exercises and tell you how to form a good habit and avoid mistakes when doing exercises.
Benefits of morning exercise for the body
Have you noticed how many people around us in the morning are in a bad mood, not getting enough sleep, irritable? The most common cause of this condition is hypokinesia, or lack of physical activity. Hence the nervous excitability, and chronic fatigue. After all, not enough impulses come from the muscles to the brain. Consequently, the nerve centers after sleep turn on in slow motion. In addition, the lack of movement negatively affects the tone of the blood vessels that feed the brain.
Over time, the situation worsens: a person after a night's rest does not feel cheerful, constantly wakes up in a bad mood. The volume of the minimum necessary motor activity is recruited only by noon. Only then will strength and tone appear.
The most effective solution to the problem is morning exercises. By doing simple exercises, you help the body activate internal resources faster and work more efficiently during the day.
The beneficial effects of charging also manifest themselves as follows:
Important! It often turns out that charging is limited to all daily physical activity of a modern person who leads a sedentary lifestyle. Therefore, it is definitely not worth ignoring it.
When to practice and how to make a morning schedule?
There is an opinion that gymnastics in the morning can be abandoned in favor of evening exercises. It is easier to study in the afternoon, and you don’t have to get up early. However, evening classes, for all their usefulness, will not give the body that vigor after waking up and before a working day, which morning physical exercises will provide.
Exercise preferably on an empty stomach. To thin the blood after a night's sleep, it will be good to drink a glass of water. Activity will be higher if you wash with cool water. Be sure to ventilate the room where you will practice.
Charging should consist of 3 stages: warm-up, main complex and completion. Distribute the load evenly. Do the exercises from easy to more difficult. If you feel weak or dizzy, it is better to stop and do nothing through the pain and obvious discomfort.
Warm up
Before charging, like any other workout, you must definitely carry out a small one. All exercises are performed smoothly, no sudden movements are needed.
head-neck
Slowly and smoothly tilt your head to the left and right. Then tilt your head forward, touching your chest with your chin, then back. Next - rotational movements of the head clockwise and counterclockwise. The final stage is turning the head to the right and left.
Hands
Raise your hands in front of your chest, clench your palms into a fist. Perform rotations first with the joints, then with the elbows. We knead the shoulder joints by moving the arms extended or bent at the elbows in a circle, back and forth.
Back-body
We put our hands on the belt. We do the hip joint in different directions.
You can perform several inclinations to the left and right legs.
Legs
We raise the left leg in front of us, slightly bend at the knee and start. If it is difficult to maintain balance, put your hand against the wall. We do the same movement with the knee joint. Repeat the exercises for the right leg. We finish the warm-up by walking on the spot.
Easy start kit
There are practically no contraindications for charging in the morning. This type of activity is suitable for both children and adults. You will not need expensive equipment or simulators, special sports uniforms. Charging at home is available to everyone - you just need to choose the best set of exercises for yourself. We bring to your attention a universal complex of morning exercises for beginners for 15 minutes.
slopes
The legs are placed shoulder-width apart, try to reach the floor with your hands, then, resting your hands on your lower back, bend back. 10 times.
Steps in place
Raise your knees as high as possible. Then we put our palms on the buttocks with the back side and try to reach them with our heels with a sweeping movement. 10 times with each leg.
Leg swings to the side and back and forth
We do swings alternately with each foot 10 times. If it's hard to keep your balance, you can lean against the wall.
Press exercises
We lie down on the floor on our back and begin to pull our bent legs to the chest (alternately, then both together). 10 times.
We continue to do all the exercises in a circle for 10-15 minutes.
plank
We complete the complex with the plank exercise. Start with 30 seconds and improve gradually every day. You can stand both on your elbows and on outstretched arms. Another option is to rotate these positions every day.
Complex for men
Morning exercises for men are optionally performed with dumbbells (warm-up - without).
Squats
After warming up, we start the main part with (20-25 times). Make sure your back is straight and your knees don't go past your toes.
Lunges
Classical: put your left leg forward and bend at the knee at a right angle. The right leg is pulled back and also bent at a right angle. Next comes the return to the starting position and a new lunge from the other leg. Perform 15 times on each leg, keep your hands on your belt.
© dusanpetkovic1 - stock.adobe.com
Lateral: Spread your legs as wide as you can. Bend the right leg and tilt the body in its direction, keep the left straight. Then vice versa. The back is straight. The number of repetitions is 10-15.
© Makatserchyk - stock.adobe.com
Push ups
Classic push-ups from the floor with hands slightly wider than shoulders.
Reverse push-ups
Use a chair, armchair or bench.
plank
Lean on the forearms, the body is as tense and stretched as possible. The execution time is less than a minute.
Complex for women
The final warm-up exercise - steps in place - we continue with intensive movements with knees raised. Then we rise on toes, arms up, and fix this position for 15-20 seconds.
Mahi
We spread straight arms to the side and perform swings to the arms, first with a leg bent at the knee, then with a straight one.
Squats
Feet shoulder-width apart, heels do not come off the floor, back is straight.
jumping out
Jumping out of a squat. Can be done with cotton over the head.
plank
We complete the complex. Start with 30 seconds and improve gradually every day.
How to motivate yourself to practice?
Start with small steps. A typical beginner's mistake is to set too many tasks at once. Do you plan to practice early rises? Then start with a 5-minute morning exercise and do it for a month without adding anything else. You can extend the time of classes by 3-5 minutes every week. When one ritual is formed, add a new one: meditation or another one of your choice.
Note! Motivation goes away, habits remain. Unfortunately, it is impossible to hold on to willpower and overcoming alone for a long time. Create a habit loop. Its simplified scheme is: a trigger (a mechanism that starts a habit) - an action - a reward.
A trigger, or a kind of hook, can be any constant action. For example, washing, brushing your teeth, etc. Have done the exercises, reward yourself with a delicious breakfast or a cup of aromatic tea. We stimulate dopamine receptors, and the habit begins to be associated with pleasure.
Add pleasant emotions. Turn on your favorite music, think positive. Do not mentally solve the problems of the day ahead during class. Remember: the best morning exercise is exercise with pleasure.
If you missed a workout or reduced the time, don't beat yourself up. Return to a stable schedule as soon as possible. Celebrate progress and celebrate success. Start tracking habits and every day mark when the morning began with physical education.
What result can you expect?
It is hardly worth expecting positive changes if you do exercises only from time to time. Changes become apparent after a few weeks if taken every day or at least 5 times a week. The most obvious effect is a general improvement in well-being and health promotion. It also increases resistance to colds and other diseases.
Interesting to know! Charging, which is designed to invigorate, with prolonged practice, even normalizes sleep. Getting up early forms a stable daily routine, which allows you not only to get up, but also to go to bed at the same time. Insomnia disappears, night rest becomes complete.
© fizkes - stock.adobe.com
Key Mistakes When Charging
We have already mentioned one of the most common problems - the irregularity of classes. Other mistakes: doing exercises in a stuffy room and at an unnecessarily slow pace with long pauses. The charging rhythm should be smooth, but quite intense. In this case, do not ignore the warm-up.
Engage all muscle groups. Working exclusively with one group contradicts the purpose of charging: to activate the work of the body, to charge it with energy through movement. However, those who prioritize reducing the volume of problem areas turn gymnastics at the beginning of the day exclusively into a fight against excess weight, forgetting that it is not exercise that burns fat, but the overall balance of calories throughout the day. In the end - no tone, no pleasure.
Note! If you want to lose weight, but your sports activities are limited to exercise, then do not count on a quick and obvious result. For effectiveness, add 2-3 additional strength training sessions per week.
Loading all muscle groups in the morning in full is also not worth it. It is a mistake to make a full-fledged high-intensity workout out of charging. This problem is especially common for beginners. Instead of cheerfulness, you will get fatigue, weakness and a desire to rest throughout the day. Unable to cope, a person stops morning activities and rarely returns to them because of the memory of uncomfortable sensations.
Conclusion
It's hard to believe that a few simple exercises in the morning can change your life for the better. However, that is exactly what is happening. Want to make sure? Then do not wait for special dates and do not postpone classes indefinitely. Just start! Tomorrow morning, wake up just 10 minutes earlier and add a little physical activity to your morning rituals. Do not be lazy to act for the good of the body and be healthy!
It helps not only to control your weight, but also to take care of your health and good spirits, which is much more important than the fight against extra pounds. In order for it to be useful, it is worth approaching it systematically. It is difficult to single out the best complex of morning exercises, because everyone chooses exercises for themselves, so further we will consider several successful options.
no coffee
Most people are skeptical about physical activity and even more so about morning exercises. To get out of the inhibited morning state, coffee or a contrast shower are used. But these are just stimulants that do not awaken the body, but only temporarily dull drowsiness and fatigue.
And they give a simply amazing effect - they awaken the whole body, tone the muscles and charge a person with energy for the whole day. A cold shower or a cup of coffee only affects the functioning of the brain and nervous system, and in order to fully wake up, you need to use your muscles and joints. A good morning exercise copes with this task and gives a person a great mood and vigor for the whole day.
The benefits of morning exercise
Before we look at the best complex, let's find out what else is useful for morning activity.
The most important thing that morning physical education can give is the improvement of the body. But this is possible only with a systematic approach, which involves not only regular performance, but also the gradual complication of exercises. Immediately after charging, you can feel how the body "blooms": the mood rises, and the brain and nerve cells begin full-fledged work. All this eventually leads to new successes and the conquest of the desired heights.
Charging Rules
Like everything else, morning physical education has its own laws and rules, adhering to which, you can guarantee yourself a quality result. Otherwise, even simple morning activity can lead to negative consequences. Let's find out what you need to do to get a good morning exercise:
- Immediately after waking up, you can not overload the body with heavy exercises - this can adversely affect the work of the heart.
- It is recommended to start the exercises right in bed. It can be: sipping, bending the arms and legs, turning the torso and other simple actions.
- Getting out of bed, you should not immediately start exercising, first you need to give the brain and nerve cells a couple of minutes to wake up. During this time, you can wash. Now you can proceed to the main set of exercises.
- It is necessary to pay special attention to breathing, because it saturates the cells with oxygen and increases the overall tone of the body.
- You should not overwork, since the main goal of charging is to wake up, and not to pump up a pile of muscles. If the body gives signals of overwork, be sure to listen to it.
The best exercises for morning exercises
Maximum stimulation of the body is achieved only when performing well-chosen exercises. As you probably know, there are many methods and types of morning exercise. As in any other sport, there are fundamental exercises that are included in any well-designed system. Let's take a look at them:
- Neck area. This is where standard tilts, turns and head rotations come to the rescue, which improve blood flow to the brain and awaken the whole body.
- Hands. It is recommended to start warming up the joints with the rotation of fists or hands closed in a “lock”. Then comes the rotation of the forearms and finally the fully extended arms.
- Frame. We continue to remember the school program. Standing up with legs spread shoulder-width apart, you need to perform smooth and measured tilts of the body forward, touching the floor with your fingers, and ideally with your palms. Then, placing your hands on your belt, you need to rotate the pelvis. It remains only to make side slopes. To do this, one hand remains on the lower back, and the second stretches in the direction of the slope.
- Legs. You can start with warming leg swings. At the same time, you should not bring them to a critical height. For each leg, 10-15 swings will be enough. The next step is leg raises to the side. After that, circular rotations of the knee joints are made. And finally, squats. There is no need to try to squeeze all the strength out of ourselves, because we are doing exercises.
As you can see, the complex is not at all complicated. It is suitable for everyone and allows you to feel a surge of strength after the first lesson. But a good mood in the morning helps a person achieve success throughout the day.
In addition to the general rules, there are also specialized techniques that are designed for a narrower circle of people: separately for men, women, children, for those who want to lose weight or with an emphasis on a particular problem area, for the disabled, etc. Next, we will take a closer look complexes for women and men, as well as for weight loss.
Exercises for women
Women's exercises are slightly different from men's, both in terms of the level of load and the principle of exercise. So, let's look at the most successful exercises that the best morning exercises for women should include:
- walking in place with the maximum rise of the knees;
- cross your fingers and put them on one knee, you need to slightly stretch the second leg forward and perform backbends;
- lean back and, throwing your hands behind your back, reach your heels with your fingers, then lean forward - and so on in a circle;
- feet shoulder width apart. One hand rests on the back of the head, and the second on the belt. The torso is tilted towards the second hand;
- putting your hands on your belt, perform head rotations;
- rotation of the arms in the elbow, and then in the shoulder joint;
- squats;
- leaning against the wall, alternately raise your knees to your chest;
- lie on a flat surface and, bending your knee, pull it with your hands to your chest. In this position, raise the body;
- and finally - light exercises for the abdominal muscles.
All exercises are performed several times on each side (if their essence suggests it).
The best morning exercises for the stronger sex
The differences between women's morning exercises and men's can be expressed in the table:
As you can see, there are differences between the female and male approach, but they are not so significant. The best one may include the same elements as a warm-up as the women's, but the emphasis is more on strength performance. In order not to repeat ourselves, we note only those exercises that are included only in the male complex:
- As an option for a good, but not intrusive cardio load, the so-called “shadow boxing” using small dumbbells is considered. Moreover, it is advisable not to limit yourself to blows, but also to perform various rotations of the arms and twisting of the body.
- Although we are talking about charging, and not about a full-fledged workout, a few push-ups and pull-ups will not harm a man at all. Especially if you perform them under control and try to stretch at peak points.
The rest of the exercises are similar to women's, only the number of repetitions needs to be increased.
The best morning exercise for weight loss
Many are concerned about the problem of excess weight. For such people, there are special methods of morning exercises that allow not only to effectively awaken the body, but also to get rid of annoying excess weight.
The difference of this complex is that it involves an increased load. Therefore, before performing such exercises, you need to let the body wake up with the help of the exercises described in the first complex. It is also recommended to drink a glass of water before starting work.
The complex of morning physical education for weight loss includes the following steps:
- Warm up. It can consist of jumps, swings of arms and legs, torso tilts, rotations of the pelvis. A light short run, including on a treadmill, is well suited as a warm-up.
- Hand work. To do this, you need small dumbbells. All kinds of bending, lifting and swinging are done with them. Next, you can do various push-ups that activate the pectoral girdle muscles.
- And finally, it will be useful to do a set of squats. The main thing is not to rush and follow the technique.
As you can see, exercise for weight loss is not much more complicated than simple exercise (especially for men), however, it is more effective. But we repeat once again - you should not turn morning physical education into a massive pumping of the whole body in order to burn fat. This must be done at a different time.
For weight loss, the regularity of physical education is much more important than its duration. Therefore, if you want to lose extra pounds, try to do at least a little exercise every day.
Now in a nutshell about other types and options for charging.
Accelerated complex
A good morning workout can be quick. This is very important, because a modern person constantly does not have enough time. There is, for example, a 10-minute complex, which, being short, allows the body to wake up normally and recharge with energy. It includes a non-aggressive study of all joints and major muscle groups.
qigong
In addition to the standard types of morning physical education, there is also an amazing Chinese technique called qigong. According to practicing trainers, it allows not only to fill the body with vigor, but also to slow down the aging process, as well as heal annoying diseases. The technique is based on receiving healing positive energy.
Children's exercise
Separately, a children's version is singled out. This complex in various manifestations is found in school curricula. It stimulates the healthy physical development of the child, without overloading the young body, and most importantly - it is designed as a kind of game, which allows you to interest even the most restless kids.
Conclusion
The best morning exercise can be different for each person. We have analyzed only the basic principles that are considered the most universal and effective. As you can see, many of the principles of morning exercises are familiar to each of us from childhood. So there are no barriers to health and good spirits! The main thing is not to forget that charging is needed to wake up and it does not tolerate overload!