Proper exercise: what exercises can and should be done in the morning. How to accustom yourself to do morning exercises: sets of exercises
Experts claim that good morning was not only kind, but also healthy to do morning exercises. A with folk wisdom about how the morning begins, so it will be all day, then it’s not worth arguing. Not many of us are used to exercising after sleep, but let's see what morning physical activity can give us.
What will morning exercises give us?
A few effective exercises in the morning will not take much time, but will bring a lot of benefits. Work out for yourself good habit and you will definitely 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 it increases the level of energy and gives strength. Within 10-15 minutes you will be ready to move mountains.
Great mood
Morning exercise does not include heavy loads are easy and enjoyable exercises. And since it is pleasant, the brain will not keep you waiting and will give the command to produce endorphins - the 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.
Getting rid of excess weight
By forcing all organs to work, you will start digestion processes and speed up metabolism with the help of charging. In addition, moderate and regular exercise contributes to the burning of excess body fat, strengthens muscles and keeps the body in good shape.
Willpower training
Getting up a little early in the morning is a big challenge for many. By forcing yourself to get out of 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.
Strengthens immunity
Thanks to morning exercises, the body receives enough 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 performing 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 pure water with a few drops lemon juice. It is wrong to jump out of bed and immediately start active exercises. For the body, this will be stressful. Take your time, stretch a little, twist, tighten your muscles, and only then get out of bed. Complete all the necessary morning routines and proceed.
10 ideas to motivate yourself to morning exercises
Forcing yourself to exercise regularly, and also waking up earlier than usual for this, is not an easy task. We offer several ideas that will help turn morning exercises into a pleasant habit.
1. Move your alarm. Usually the alarm clock is placed somewhere near the bed, at the head, on the bedside table, etc. Install it far away from you, for example, at the other end of the room. You will have to get out of bed to turn it off. This will help you wake up easier and be able to exercise.
2. Find the support of loved ones. Agree with your family that you will do morning exercises together. This will not only cheer everyone up, but also bring them together, because it will appear common goal. If you live alone, then connect your friends to charge. Contact them by phone or online.
3. Fix your goals. Every Sunday (or any other day of the week that you consider a reference), make a plan for next week. Clearly write down what time you will wake up every day, and what exercises you need to do. Later, you can evaluate your successes or failures.
4. Make a motivating list of music tracks. Music is a great motivator. Set an invigorating, "igniting" composition for the alarm, and then turn on the player or music player and start charging to your favorite tracks. They will give positive thoughts and help overcome fatigue.
5. Prepare a place for morning exercises in advance. You won't have to waste time finding and laying out a rug, fetching a chair, or gathering other necessary equipment if you do it the night before. In addition, this will serve as an additional motivation for charging, because you tried hard yesterday and prepared everything, you can’t just pass by.
6. Reward yourself. If you managed to complete the weekly plan, then be sure to reward yourself: get a manicure, look interesting film or go for a walk in your favorite park. Buy a new workout t-shirt or something else for training that will help you wake up more actively in the morning.
7. Tell the world about your plans and successes. Thanks to modern technologies making it easier than ever. Tell your friends in in social networks that now every morning they are set to do exercises. Report regularly on your progress. 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 regimen. You will start to sleep better, wake up before the alarm goes off and be full of strength and energy, in addition, morning exercises will help you create the perfect daily routine.
9. Think over your breakfast. If after sleep you experience severe hunger, then eat something small, but able to give you strength: some almonds or a banana. After charging, eat already full breakfast, prepare something special as a reward for your efforts. But keep in mind that food should be healthy and low-fat.
10. Set yourself up mentally. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place in a conspicuous place a photo with a model whose forms 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. positive emotions for all day.
10 exercises for morning exercises
Exercise 1. Sipping
Start by stretching up. Stand up straight, feet shoulder-width apart. Fold your hands into the castle, 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, do not arch your back. Do the exercise for 10-15 seconds 3-4 times.
Exercise 2. Steps in place
Human feet have many sensitive points that are responsible for the work of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Do the exercise for 30-50 seconds.
Exercise 3. Rolls from socks 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 smoothly roll onto your heels. Repeat the exercise 20-25 times.
Exercise 4. Rotations
To warm up the body, it is best to perform rotational movements. Start with the head, then move on to the hands, elbows, shoulders, feet, ankles, and knees. For each body part, allocate 10 repetitions in each direction.
Exercise 5. Alternating tilts and squats
A simple but effective exercise that will help you engage many important muscles. Stand straight, place your feet shoulder-width apart, hands on your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injury. Repeat the exercise 10-20 times.
Exercise 6
Take an upright position, place your legs slightly wider than your shoulders. Raise right hand up. Gently, without sudden movements, first lean to the left, then change hands and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times on each side.
Exercise 7. Alternate leg pull-ups
Take a lying position. Straighten your arms up. Start with right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull the bent knee to the knee. left hand. Then switch legs and arms. Repeat the exercise 15 times for each leg.
Exercise 8
We pull the abdominal muscle. To do this, stand on the mat with your knees, lean on bent hands. Alternately bend and unbend your back muscles.
Exercise 9. Push-ups
There is a regular and lightweight version of push-ups. It differs only in the position of the legs. If you are well prepared, then do push-ups with outstretched legs, resting on your toes, if it's so hard, then lean on your knees. Do 15 pushups.
Exercise 10
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 exercises 5 times for 10 seconds.
Restore your breath, have breakfast and go to conquer new heights!
Doing morning exercises is easy, we hope that thanks to our tips tomorrow you will start your journey to a healthier lifestyle. 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 experts. Share with us your success or effective exercises that you do yourself. Productive day!
After waking up, our body wakes up for a long time, starting everything internal systems and getting ready for a great day. Only a few hours later he fully awakens. Morning bath procedures help to cheer up and activate the nerve centers, but full awakening is impossible without the development of muscles and joints, which are triggered by light morning exercises. But before you figure out how to do morning exercises correctly, you need to identify its benefits and benefits.
Some morning exercises
It is very important to know how to properly exercise in the morning so that it is as effective and comfortable as possible. There are simple tips that can make a 10-minute lesson enjoyable:
- no need to start the morning with intense workout and weight training, it should be light gymnastics for the body, the exercises of which are aimed at warming up the muscles and warming up the joints;
- Start warming up while still in bed. You need to do simple pandiculation, arching and bending of the limbs;
- before doing morning exercises, you need to wash your face. This will help to cheer up faster and stimulate the brain to physical actions;
- for morning gymnastics of the body, exercises are suitable for energetic music that will stimulate you to work. After all, it is much more pleasant to spend 10 minutes listening to incendiary rhythms;
- To saturate the cells and muscles with oxygen, you need to breathe properly. A set of exercises for the morning may also involve breathing exercises;
- we do not perform muscle pumping in the morning, without loading the body immediately after waking up.
Warm-up exercises
Morning exercises for girls are aimed at developing joints with the help of simple exercises. The warm-up begins from the top down, all parts of the body are involved from the neck to the feet.
Morning exercise contributes to the activation of the organs of hearing, vision, smell, etc. The CNS is more protected from negative impact and better resist various irritants. After charging, you fall asleep better in the evening, your performance improves, relationships with the outside world improve.
Regular exercise will help prepare the body for unforeseen physical and mental stress, which can become stressful for a normal body. A properly selected complex of active work and charging will become indispensable assistant in everything.
Morning work-out is a set of lungs exercise to warm up the joints and muscles. It is necessary to perform exercises in the morning in order to fully wake up and bring the body into tone as soon as possible. Before considering the exercises, let's figure out how to exercise correctly in order to get the maximum benefit.
Charging Rules
The duration of morning exercises should range from 10 to 15 minutes, no more. The task of charging is to charge the body with strength and energy. If charging lasts longer, then it can be considered a full-fledged physical training. And such a load no longer charges, but trains the muscles and leads to physical fatigue. Moreover, given that the body is almost completely exhausted, you should not load yourself heavily. Charging is performed 5–10 minutes after waking up, before going to the shower (because after a little warm-up sweat will be released, and you still have to go to the shower), and also strictly before breakfast (so that the contents of the stomach, under pressure, do not go into the esophagus and did not bring discomfort during a small workout).
It is best to go to the bathroom upon waking up, brush your teeth, wash your face with cool water, which is great invigorating. After that, exercise, rinse and have breakfast. Similar start day has a positive effect on improving mood, increases working capacity, concentration, etc. For a clearer understanding of how to do morning exercises, let's look at a few more main points.
- When performing exercises, do not use dumbbells, kettlebells, barbells. All exercises are done only with your own weight.
- Charging must be fresh air. You can open windows and a balcony in the apartment, and in winter you can ventilate the room 5 minutes before charging to fill it with oxygen.
- Charging is best done in comfortable clothes made of natural material: cotton or linen. Such a fabric will allow you to relax in your movements and perform each warm-up exercise without discomfort and without any restriction in movement.
- During breakfast, you can not overeat, otherwise it will pull you to sleep. The best breakfast is milk porridge from cereals, which belongs to COMPLEX CARBOHYDRATES. For example, buckwheat or oatmeal on milk. The worst breakfast after exercise is sandwiches with sausage and white bread, buns, meat, mushrooms (in general, everything that many people consider a normal meal in the morning).
- To enhance the effect of charging - take a cool or summer shower, and hardened - pour over cold water with ice (optional).
A video that will help you perform effective exercises in the morning:
What exercises are suitable for morning exercises?
A full morning exercise includes warm-up exercises for all parts of the body. In this section, we will analyze the warm-up complexes for the neck, arms, shoulders, body and legs. In addition, such movements, which we will now analyze, allow not only to wake up and bring yourself into tone, they also help to heal the joints, since each active movement fills our mobile joints with blood, thereby improving their mobility, health, etc. A similar warm-up complex can also be done before the main workout. That is, you come to the gym, the first thing you need to do is warm up well, and then start lifting weights. This is very important point, which should be performed every workout to protect yourself from injury.
Neck
Warming up the neck allows you to prevent osteochondrosis or even get rid of it. This is especially true for people with sedentary work and uncomfortable sleep. Exercises are performed standing on your feet or sitting on a chair.
1 complex:
- Turn your head alternately to the left, trying to look behind your back as much as possible, then to the right. After that, you should tilt your head all the way with your chin in chest to feel a slight stretch in the back muscles of the neck. After that, gently move your head back, stretching the front muscles.
2 complex:
- Tilt your head to the left, trying to reach your shoulder with your ear. Then, repeat the same movement, tilting to the right side. Repeat tilting your head forward, and also gently move your head back (identical to the first exercise).
3 sets of exercises:
- We draw a semicircle in front of the head clockwise and against it. We throw our head back, and repeat the semicircle.
- After that, we perform head rotations in a circle, clockwise, then in the opposite direction.
Warm-up of hands and forearms
1 complex on the hands:
- Stretch your arms forward (in front of you). Squeeze the brushes into a fist and lower them down, after which, lift them up. Do about 6 repetitions (up and down).
- Then, the arms remain straight, begin to rotate the cams clockwise and counterclockwise.
2 complex on elbow joints:
- Straighten your right arm to the right side of your shoulder and bend at the elbow. Then, begin to rotate your forearms clockwise and counterclockwise. Such a movement helps to stretch the elbow joints, fill them with blood. Repeat the movement with your left hand.
- After such a warm-up, you can diversify the exercise with an analogue. Straighten your arms in front of you, clench your hands into a fist and begin to perform rotational movements away from you, then inward.
3 complex on the forearm:
- Hands at chest level, bent at the elbow. With sharp movements, begin to wind your elbows behind your back (make two such movements). Then we straighten our arms and also sharply start back. Alternate arms with bent elbows and straight arms two times.
- One hand up, the other down. With sharp movements we try to bring our hands back. We perform two jerky movements, after which we change the location of the hands. We alternate: right above - left below, change of hands.
- After that, we make circular movements with straight arms forward, then back.
- We put our hands back, cling to the castle with our palms. We are trying to lift the lock from the palms up.
- One arm winds up above the head, bends at the elbow. The second starts from below, behind the back. Both hands meet behind the back and cling to the lock. The elbows are pulled back, stretching the muscles. Hands change.
- Hands on the belt, elbows turn forward, then back.
- Raise one shoulder up, lower down. Raise the other shoulder up, lower it down. Alternately change several times. Then we raise both shoulders up, both lower down. We do it several times. Now with your shoulders you need to draw a circle in one direction, then in the other. Repeat several times.
Body warm-up
- Warming up the body is done by analogy with the neck. The body bends left and right with outstretched arms, then forward and backward. With each tilt, you need to bend the body as much as possible, reach the floor with your hands. With the reverse arching of the body, try to stand on the bridge.
- After the slopes, circular movements are made in one direction, then in the other. If there is a light hoop, you can twist it for 2 minutes to stir the vertebrae. I draw your attention to the fact that the hoop should be more or less light, without any massagers, etc. The lighter the hoop, the more people commits rotational movements, in order to keep it at the waist, thereby kneading your torso well. If there is a crossbar in the apartment, you can hang for half a minute.
Leg warm-up
- Rotate the feet alternately in one direction, then in the other. Similarly, warm up the knee joints.
- Make a lunge on one leg. Put your hands on the foot of the dropped leg. The second leg at this moment touches the floor with the knee. This leg needs to be straightened, then bent again so that it just touches the floor. Do this several times, then change legs.
- Then you need to do 15-20 regular squats. On each squat, the arms are extended forward, with a straight body - arms at the sides.
have been described above basic exercises for a warm-up that most people may know from their school days. In principle, this is where our warm-up can be completed, however, for a more effective awakening, additional exercises can be used.
Additional exercises for morning exercises
There are a large number of options for movements for morning awakening. This does not have to be some kind of ordinary warm-up with the use of exercises that we performed back in school. Let's look at additional exercises and low-impact methods that you can use in your workout.
jump rope
If there is space in the apartment and there is a jump rope, then 10 minute jumps will benefit. They strengthen cardiovascular system, burn extra calories, have a generally restorative effect on the body.
To improve coordination
For people with impaired coordination of movements, in addition to light exercises, you can include exercises from Pilates. For example, standing on one leg, pull the other forward, then take it to the side, then back. Without stopping and without putting your foot on the floor, stretch it forward again, then to the side, then back. As soon as the balance is lost, and the leg touches the floor, you need to change position to the other leg.
Task: daily increase the result without losing balance. When the exercises are worked out, and it seems to you that it is already too easy, then you can complicate the exercise by slightly bending the supporting leg at the knee. This will complicate the task of maintaining balance.
In principle, PILATES is very effective technique training, which allows you not only to wake up well, to tone the body, but also to adjust your figure. In addition, in Pilates there are a huge number of exercises that you can use as the main charge in the morning. You can learn more about the training method itself, learn about its effectiveness and consider a set of Pilates exercises at.
For a thin waist
If at the same time you want a thin waist, which is not there, then you can connect a group of exercises for the press and sides to the exercises. For example, lying on the floor, do exercises with your legs: scissors, bicycle, hundred, or hold straightened legs in a canopy for as long as possible. This is one of the most popular Pilates exercises.
After a week, complicate the task by lifting the body up. In this position, resting your hands on the floor, it is more difficult to perform scissors and a bicycle, and even more so to keep your legs hanging for several minutes. The press gets a good static load, improving the tone of the anterior core muscles.
Additional exercises for the press:
Hook your feet on a bed or chair, put your hands behind your head. Raise your body up. You need to feel the abdominal muscles. To begin with, achieve 3 sets of 15 times. Over time, you can do 20-30 times in 3 sets or pick up any weighting agent:
- water bottle,
- light dumbbell,
- sand bag.
While charging, you can pick up the ball and do tilts to the sides with it. It will be more effective if you first work out 1 side 15 times, then switch to the second side and do the same 15 times. Repeat tilts for 15 repetitions to the left and right sides. In total, we perform 2-3 approaches. Over time, the ball can be replaced by a small dumbbell. (If you want a thin waist, this exercise is best avoided, as it trains the oblique muscles, which can visually increase the width of the waist.)
There is 1 more good exercise, which simultaneously works with the press, including the lower one, with the muscles of the arms and back.
To complete the exercise, you will have to buy 1 pancake for a 10 kg barbell in a sports store. Take it in your hands, and start circular movements, passing the pancake over your head, lowering it clockwise down, closing the circle. Make 5-10 circles, then change direction.
10 kg to start is a heavy weight. But if you buy 5 kg, then by the second lesson you will no longer feel the weight of the pancake. It’s better to immediately take 10 kg, and if it’s hard, do 1-2 circles in one direction, then in the other. With each morning exercise, add 1-2 circles. Over time, you can reach up to 50 times in one direction, then in the other.
For leg muscles
For girls who have plump legs, you can add leg swings. The exercise is done while standing, leaning on a wall or any furniture. First, one leg swings forward, to the side, back 15 times. Then you need to turn to the other side and repeat the swings with the second leg. This counts as 1 set per leg. There are 3 steps to take.
Over time, the number of swings can be increased from 15 to 30, or you can buy weights on your legs and continue to perform 3 sets on each leg 15 times with weights.
You can also get on all fours, and start swinging one leg to the side 15 times, then back 15 times. Change legs and repeat the exercises. Over time, the number of swings needs to be increased or weights should be put on. In this exercise, the inner thigh muscles and gluteal muscles work great. This exercise is perfect for girls who want to tighten their ass.
Although, at the very beginning, it was said that it is better not to use any weighting agents, nevertheless, for advanced athletes who have been in the gym for more than a day, lead an active lifestyle, such exercises with additional weight, squats, swings etc., such a charge will be an excellent awakening medicine.
Here it is worth mentioning 1 point right away that in the case of cardio for weight loss, you can change breakfast for a greater effect. If it was said above that best breakfast- this is porridge, then at this stage, in order to lose weight, it will be best to consume protein foods. For breakfast after cardio, you can make an omelet from boiled or steamed eggs. You can not eat porridge. Why is that? Because they are hard to digest by the body, which spends a lot of energy to process protein. And where to get the energy from? - From subcutaneous fat.
Although, nevertheless, it is best, in order not to burden your body in the morning, for weight loss you should take the bulk of carbohydrates in the first half of the day, and leave the bulk of protein foods in the afternoon. That is, even after a cardio workout in the morning, you can eat buckwheat porridge or cereals.
Breakfast time does not change. You need to have breakfast after charging. But before it, you definitely need to drink a glass of clean warm water so that the stomach starts working, cleanses, and there is no nausea during charging. It is also very beneficial for weight loss and healthy functioning of the entire body.
So, the easiest cardio workout is running on an empty stomach. This approach is great for speeding things up. Woke up, warmed up, washed, dressed, put on shoes, went outside. The run should last no more than 15 minutes. The pace of the run is free, easy, medium. You can alternate an easy pace with accelerations (so, let's say, perform, which is even more effective than a regular run). But 15 minutes of ultra-high pace on an empty stomach can lead to a sharp decline in strength, dizziness, loss of consciousness, foot injury. Therefore, do not abuse and do not overload your body.
It is undesirable to run for more than 15 minutes. The maximum is 20 minutes. Everything above will go to destruction. An organism that has not yet been backed up by breakfast needs energy. For 15 minutes while you are running, he uses up fat reserves. After that, it is more difficult for him to take fat reserves from under the skin, near the organs, and he begins to look for an easier way - to feed on glycogen from the liver. This cannot be allowed. In general, run in moderation, and everything will be fine. Also, it is very important to get a heart rate monitor. Many do not know, but running in a certain interval of the number of heart beats per minute affects the efficiency of burning fat. It is recommended to run at a pulse pace - 115-135 beats per minute. In addition to losing weight, running is very useful for, which is very important for people who are into bodybuilding.
If a we are talking about the usual warm-up, which we considered at the beginning of the article, breakfast will be quite simple, and in principle, it will not differ in any way from the same breakfast for weight loss or after the same run. Buckwheat or oatmeal will do, you can also cook instead of all this, an omelet and cut a light salad.
After the run, there is nothing else to do. It remains to have breakfast with the same omelettes or boiled eggs with salad, etc. In fact, there are a large number of options morning reception food. First and final rule, which must be observed in any case, is healthy food. Avoid fried, fatty and other harmful products nutrition. Also, do not falsely rely on juices that are sold in any store in packages. There is practically nothing natural and even more beneficial for health. If you have the opportunity, make fruit juices, they are much more useful.
Remember, if you want to lose weight, YOU CANNOT LIMIT YOURSELF IN EATING, for example, starve, malnourished, and in general, all that many young ladies suffer from. Remember the most important thing if you want to reset excess weight, the main thing to focus on is not charging. It is necessary, in fact, for the usual awakening, bringing the body into tone for further work during the day. You should focus on NUTRITION (70% attention) and the main workout in the same fitness center or gym(30% attention). To start the process of fat burning, you need to spend more calories than you consume in a day. And that's it, there are no secrets here. With proper nutrition, sufficient calorie consumption and consumption, you can burn fat reserves, improve your health and so on. No need to starve, torturing yourself and your body. Just eat right and exercise.
Finally
In addition to regular exercises and cardio exercises, it is recommended to review your daily diet (as mentioned earlier), to abandon gastronomic garbage in favor of proper nutrition. If you have already decided to start the morning with exercises for health, then take care of your health to the end. Add a complex of good vitamins (omega-3, etc.), fiber, slow carbohydrates and low-fat backs to your diet. That's all, I hope the article was useful for you. Share the link on social networks, comment and ask questions.
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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 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 go to 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 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? Optimal time power loads for the body is the afternoon, and for charging - the morning.
Charging Rules
How to do morning exercises correctly? The body wakes up gradually and therefore any heavy loads immediately after waking up, they cause 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.
The best morning exercise is the one after which you feel a surge of strength and vigor. The main mistake when performing charging is an excessive load. The main idea of charging is to raise the tone of the body. It does not aim to increase muscle mass. The best way identifying measures of load is their own well-being: there should not be a feeling of fatigue, fatigue. If this happens, the load must be reduced.
A set of exercises
Exercises for morning exercises have various variations, but the main ones are as follows.
Neck exercises
- Turning the head to the right and left.
- Tilt the head forward and backward, to the right and to the left.
- Slow circular rotation of the head.
You should not close your eyes if there are problems with the vestibular apparatus.
Hand exercises
Body Exercises
Leg exercises
Additional exercises
You can also add to the morning exercises complex strength exercises, such as:
- press exercises,
- pushups,
- rotation of the gymnastic hoop (hula hoop),
- expander exercises,
- exercises with dumbbells of small or medium weight.
The effect of regular exercise
By doing the exercises above, you will improve general state 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.
Hello. What associations do you have with the words - morning exercises? Boring procedure? You just don't know how to do morning exercises and enjoy it. Read the article to understand how to motivate yourself to do simple but beneficial exercises.
From propaganda to action!
Why doesn't everyone get to exercise? Perhaps despite the fashion healthy lifestyle life, there are very few programs on TV and radio that motivate people to do exercises in the morning. But that's not the only reason why you don't want to do "swing your arm and leg."
So why? Because there is no habit to overcome your laziness and lack of will. If there is no habit, then laziness begins to take revenge on a person with daytime sleepiness, apparent lack of sleep, lethargy, unwillingness to move either leg or arm.
Who will give the right recipe how to learn to exercise regularly? And he will give us his trouble-free, downright magical trick - a habit. We serve her as devoted servants to our master!
Pay attention to how an ardent smoker runs to the store despite bad weather if he does not find cigarettes. For its mistress is a habit, even the most harmful.
How to make morning exercises a habit? Let's try to make it our habit to do gymnastics in the morning.
Difficult? And who is easy now? Choose a habit formation method.
- Tell yourself for two weeks that I am starting to exercise, and set a solid number.
- Then accustom yourself to the thought, as well as the brain and body, that this is inevitable.
- During this time, pick up rhythmic music or songs that you like. Do not underestimate the role of music in the morning awakening and revealing your inner reserves.
- Just do not train under the TV, do not turn it on at all. He will take your energy and replace it with his energy, which is not always positive.
- After 2 weeks, start charging with one exercise. It is very important that it be the most accessible and pleasant. Then you will pick up a complex for yourself, but for now, do this exercise.
- And no matter how lazy you are, take your time, you will always have the strength and time for a single exercise.
- Get used to doing one movement for 2 weeks. After 2 weeks, you will feel that nothing terrible is happening. There is time, strength, inspiration appears.
- Wait 7 days, then start adding another movement.
Your job is to get into the habit. If today it is still difficult to overcome your laziness, then do not rush to force things - you can skip one day.
Conclusion. To develop a good habit you need:
- Seriously tune in.
- It is not necessary to perform the entire complex at once.
- Associate with it bodily joys from the movements performed.
Finding time for morning exercises
How to find time to recharge? Try to set aside one minute for an exercise that replaces whole complex. Are you surprised? This is the famous "bar". So far, only one thing is required of you - to stand in the “bar” position.
Start with a small amount of time, maybe as little as 10 seconds! Add a few seconds a day, then you get to a minute.
What is the effect of the "bar"? In just 1 minute, it activates the largest number muscles. Even the busiest person will find one minute for such morning exercises.
Try it and you will feel an incredible feeling of cheerfulness arise, as if you had drunk 3 cups of coffee. You don't have to force yourself to do this "plank" because your body will want to feel the magical feeling of cheerfulness again.
Tabata Method
In the morning we are in such a hurry that there is no time for anything. But we want to lose weight! Then pay attention to the Tabata method, created specifically for weight loss.
The complex will take only 4 minutes. Can't you find 4 minutes for your health? Studies have shown that people who exercised this method lose weight 9-10 times faster than those who exercise for 40-45 minutes. Did you catch the difference in duration?
The method is called the Tabata Protocol, which is already known to the whole world. This is a high-intensity interval workout that gives you top scores than regular aerobics.
The secret of the technique is to perform movements at the fastest pace for 20 seconds, followed by a break for 10 seconds. You need to repeat 7-8 times.
The highest effect of this workout begins after it has been completed. It has been determined that within 3-4 days after class, the person's metabolism continues to grow, that is, without performing movements, you still lose weight.
Tabata Protocol
The technique is suitable even for those who cannot find time to exercise, because only one movement can be performed per day according to the scheme:
- Sprint stage - 20 seconds
- Rest phase - 10 seconds
- Number of repetitions - 7-8
- You can turn on a special timer.
The set of exercises for charging according to the Tabata Protocol is such that you can perform various exercises - squats, push-ups, with dumbbells.
The main thing is to use as much as possible more groups muscles. Alternating by day, or performing the entire complex, do the following movements:
- climb bent legs;
- , kneeling;
- lifting the pelvis up and down;
- press swing.
- To increase efficiency, breathe correctly: inhale through the nose, exhale through the mouth. One inhalation / exhalation for one push-up (squat, etc.). That is, when you press from the floor, then inhale, when to the floor, then exhale. We inhale with a relaxed body, and exhale during its tension. The frequency of inhalation / exhalation should be equal to the number of movements performed. If you don’t do this, you can “plant” your heart.
- Before performing Tabata, do not eat anything for an hour and a half or an hour, do a little warm-up.
- Write down the number of movements made in a notebook. For example, do one type of movement, count their number, write down in a 10-second break.
- At the end of the workout, catch your breath, walk around.
The advantage of Tabata is that you don't have to exercise every day, because the load is so great that it takes 2-3 days to recover.
Therefore, you should not practice more often than 2-3 times a week! The system is good for both men and women.
After a minute of training, it will begin to seem to a beginner that there is no strength to continue training. At the end of the rounds, an unbearable burning sensation is felt in the muscles. This is not scary, since at high tension all the reserves of the body are turned on.
Practitioners recommend strictly following the time: 20 seconds load, 10 seconds rest. No more and no less! Must be done within 20 seconds maximum amount repetitions, and in the 10 seconds allotted for rest, it is important to mentally tune in for the next round.
Within 4 minutes, you can perform 8 types of exercises. What should they be? At your discretion. You can take only one movement and repeat it for all 8 rounds. Who has not reached the required physical form, it is better to start with one movement.
The Tabata protocol has contraindications:
- Atherosclerosis
- Heart failure
Morning - gymnastics or jogging?
This question is of interest to those who do not set themselves the task of reaching a world record, but simply becoming healthy, more active. If you look at the opinion of doctors, they recommend doing 20-minute gymnastics in the morning.
It should include movements that involve the main groups of muscles and joints:
- slopes,
- squats,
- sipping
- turns,
- you can jump rope.
In addition, all doctors have this opinion: you should start exercising only 20 minutes after getting up, that is, before breakfast. Studies have shown that those who do morning exercises do not suffer from excessive appetite, and do not snack during the day.
Do you know why? Because in the body there is a regulation of hormones that are responsible for the level of appetite, and this level decreases so much that during the day the appetite does not increase. This is another argument in favor of the morning workout.
Important! Physical activity for 20 minutes in the morning is as effective as 40 minutes physical activity after lunch.
Attention! Before breakfast, a warm-up of a moderate load is safe, and you can give the body a full load only an hour after breakfast.
Another warning from doctors: after sleep, the blood is still thick, so in the morning the blood circulation is slow. This means that due to the quiet circulation of blood, active exercise stress early in the morning can overload the heart, and this is bad for health.
What doctors say about morning jogging
They name several reasons not in favor of jogging in the morning.
- If there is the slightest problem with the heart.
- Jogging in the morning is a serious burden for the nervous system, especially when nervous system did not have time to rest.
- Due to the high blood clotting in the morning, running can create a blockage in the brain vessels (that is, provoke a stroke).
- For any diseases of the kidneys or liver, jogging is best done in the evening, when the tissues of these organs are restored.
- Jogging in the morning is useful only for people with the chronotype "lark", and for "owls" it is contraindicated.
Physical education and sports - what is the difference
How is exercise different from sports?
Physical education is when a person directs his activity to restore, improve health. It shapes special treatment to your body as a source of longevity, endurance. Its value is a healthy lifestyle, together with the improvement of mental activity.