Exercise charge of vivacity. Charging for a good mood. Benefits of morning exercise for the body

Morning exercise involves light exercises that will stretch your muscles after a night's rest, increase blood circulation and metabolic processes in the body.

1 . We start exercising right in bed. Let's warm up first facial muscles faces, alternately tensing and relaxing. To do this, we close our eyes and tighten our lips, then sharply open our eyes and depict a smile from ear to ear. Did you notice that you are already awake?

2 . Having cheered up, we get out of bed and stand up, placing our feet shoulder-width apart. Now turn your head in one direction, then in the other direction. Then we tilt the head forward, backward, then to the sides to the shoulders.

3 . Also, standing, spread your arms to the sides. Now we make swing movements with our hands to the sides, bringing the shoulder blades together, while alternating: 2 swings with straight arms, 2 swings with arms bent at the elbows.

4 . In the same starting position, we turn the body to the right and left alternately, then we bend forward and backward, then tilt to the sides.

5 . Now let's swing with straight legs forward - back and right - left.

6 . We sit on the floor and lean forward to the legs as much as possible several times, then we spread our legs to the sides, now we stretch our hands to the toe of one leg, then to the other.

7 . Let's finish our morning exercises with squats and jumps, first on both legs, then on one and, finally, the other leg.

8 . After charging, we restore breathing: smoothly raise our hands up through the sides, while taking a deep breath, while rising on our toes. On the exhale we come back. We repeat several times.

Woke up? Now water procedures and breakfast. After charging, you will be accompanied by the whole day ahead!

Charging and mood

A study conducted at the University of Maryland showed that moderate exercise helps to cope with anxiety and. Moreover, the effect of physical activity persists for a long time after training.

It has also been found that exercise improves mood and affects the emotional state of a person during times of stress. Associate Professor of Kinesiology, J. Carson Smith, believes that "physical activity is a kind of effective buffer for emotional impact." By exercising your body, you reduce your anxiety and are able to more effectively maintain a good mood without succumbing to the damaging effects of stress.

Dr. Smith also found that exercise and rest are equally effective in reducing anxiety levels. At the same time, when emotional stimulation occurred during 15-20 minutes, the level of anxiety quickly returned to those who simply rested. Those who were engaged in physical exercises, remained a low level of anxiety.

Evening exercises will help you create a good mood in the morning. For many, the word "charging" is associated with exercises that are performed in the morning. If you remember that the purpose of charging is to increase efficiency and attention, as well as relieve nervous tension, then it turns out that evening exercises are more relevant. After all, it is in the evening that we feel tired, and sometimes irritable, someone has back pain, and thoughts about work often do not allow attention to be switched to household chores. In all these cases, evening exercises will help you, which you need to do in the evening after work, but (!) before dinner.

What problems does evening exercise solve?

Get rid of excessive appetite before dinner - this is important if you want to remove extra pounds;
Calm down nervous system and relieve stress
Relieve physical fatigue;
Improves the condition of the spine and relieves back pain;
Activates work internal organs.

During the evening exercise, it is important to monitor your well-being - if fatigue accumulates and the desire to do exercises during exercise decreases, you need to reduce the duration of the workout and the number of exercises the next day.

Evening exercises can be replaced by jogging

Running will have an extraordinary effect on your body. positive impact. This is a wonderful prevention of various cardiovascular diseases and an excellent workout for the heart muscle. Running in the evening will cheer you up, as a leisurely run contributes to what is produced - a hormone that creates a feeling of happiness and bliss.

To appreciate all the positive impact of an evening run, we follow a few rules.

running 30-40 minutes, it is with such a duration of training that the best healing effect occurs.
running 2-3 times a week, preferably every other day. If more than 3 times a week, your body will not have time to recover. If you run once a week, the healing effect will decrease.
Before jogging, we stretch the main muscle groups: we will swing our arms and legs, squats, rotate the body.
Let's divide the run by 3 stages. The first 10-12 minutes we run slowly, then 10-12 minutes a little bit faster and the final 10-12 minutes, also, minimum speed.
Returning home after a run, we take a shower and, having received a charge of vivacity, we switch to household chores.

Evening exercise will help the spine

Many people have back pain in the evening. This is due to the fact that during the day, during exercise, the distance between the vertebrae becomes smaller, and the vertebrae begin to put pressure on the nerve endings of the spinal cord, causing discomfort and pain in the back. Evening exercises will help to gently stretch the spine, increase the distance between the vertebrae, thus alleviate your condition.

We do exercises for the spine gently, without jerking, slowly and calmly stretching the back muscles and the spine itself.

This set of exercises can be done daily, 10-15 minutes will be sufficient.

1 . We get on all fours. We take a breath, slightly bend our back down and look up. You need to feel the stretching of the muscles along the entire spine. We hold our breath for a few seconds. On the exhale, we round the back, draw in the stomach until a noticeable muscle tension. We press the chin to the chest, holding the breath. Let's repeat 7-8 times.
2 . Now lie down on your back, stretch your arms up above your head. Exhale completely. We hold left leg straight, while inhaling we bend the right knee, and press the right thigh to the body, clasping the knee with both hands. Hold your breath for a few seconds, relaxing. Exhale as you return to the starting position. We repeat 6 times for each leg.
3 . We lie down on the floor, raise our hands up. We breathe as usual. We extend the arm and leg at the same time on the left in opposite directions. We repeat the same for the right side. We do according 5-7 pulls left and right.

Do you feel how your spine has rested?

How exercise affects health

Stress is familiar to everyone today and overshadows our lives every day. You can cope with this problem only in a complex, but special exercises will be your first step towards a harmonious and peaceful life.

1 . We stand next to the chair, sideways to its back. Hold on to the back with your left hand, exhale completely. While inhaling, we raise the right leg, bending the knee and clasping it with the right hand. We bend our head to the knee and hold our breath for 3 seconds. Lower your leg and relax. Repeat with the other leg. Doing the exercise 3 times every foot. Subsequently, with good balance, it is better to clasp the knee with both hands, for stronger pressure.

2 . We stand up straight, focus our eyes on one point in front of us, keep our head straight. We breathe as usual. Slowly raise the right leg and place the foot as high as possible on the inside of the left leg. The toes point downward. Relax your leg as much as possible. In this position, it will not slide down. Having caught a stable balance, exhale completely. Then we slowly inhale, raising our hands up and closing our palms above our heads. We breathe calmly. You need to feel how your abdominal muscles tense up. To maintain balance, we continue to look at one point in front of us. We perform for each leg 2-3 times

Do exercises for Have a good mood!

Most people are ready to use a lot of different specific actions in order to bring their body into a beautiful shape, but most often these actions are not related to gaining an attractive appearance at all, and in some cases quite the contrary. But today we will talk about how to properly do exercises at the beginning of a new day, what exercises for charging are best to use, workouts and cardio loads. Morning exercises will help you feel cheerful after waking up and keep your energy boost for the whole day. Proper morning exercises, performed regularly, will preserve your joints and ligaments, as well as ensure that you have a toned and healthy body.

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

We all have different preferences when it comes to waking up in the morning - while some may enjoy waking up at 5am, being well-rested and feeling great, doing a series of morning exercises, then others prefer to postpone the wake-up time of the watch until 9. And some even longer, and charging in the morning seems to them something from the realm of fantasy. I definitely belong to the last 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 energized than if I slept from, say, 10:00 pm to 7:00 am - despite the fact that you can sleep for an hour more! The reasons for such manifestations are unknown, but they should definitely not be ignored, but rather, try to follow your natural biorhythm.

Hormonal balance

Hormones are completely dependent on the human biorhythm. If you have a ton of hormones in your system that want to put you to sleep, the chances of you being able to hit the gym and do some squats are minimal. In other words, it's the flip side of the coin that makes it harder to relax and fall asleep during the day when you're usually awake and doing other things. Your body doesn't love too big changes and seeks to maintain the status quo.

Speaking of which, I hope it's obvious why you can't change everything at once. 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 gained muscle mass. It's a shame if after losing a couple of kilograms of adipose tissue, you will lose the same amount of hard-earned muscle.

For more plain language this means: eat properly before you start your morning workout (respectively, depending on the very type of workout 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, as everything has its time. Not only will you be less energetic if you try to do some heavy lifting when you are in a "fall" state, but you will also have a greater chance of earning some kind of injury.

morning cardio

Of course, it's great that you've decided to figure out the theory to start doing morning cardio (at least sometimes) to get rid of the "love pillows" and look really dry and really for the summer beach ... Or maybe you just I don't like the way the jelly shakes on your body when you walk or run. In any case, this best time to effectively . Since there was no heavy food in your stomach, the accumulated fat deposits will be used as fuel. The bad news is that with a few carbohydrates, the body is not at all opposed to adding some of your muscle mass to its menu, of course, along with fat. But still this is not what we need.

The goal 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 task is solved by burning a protein drink that contains at least 40 grams of high quality protein (preferably whey with a high content of the amino acid L-glutamine). So inevitably, the wasted protein during a cardio workout is taken from your bloodstream, not from your biceps. To speed up the process of fat burning, you can use.

The second part of the task can be completed by several different ways. First, drink plenty of water! Water is an absolute necessity for the body, without water there is not a single metabolic process! Second, take a couple of grams of fish oil or flaxseed oil capsules. Having a couple of grams of "good" fats can help start the process of burning fat in your body (such is the case with "good fats"). In addition, if your doctor approves, then caffeine-based fat burners, as well as ephedrine, can work wonders, as in releasing accumulated adipose fat into the bloodstream, then using it as fuel, and in revitalizing and accelerating your metabolism to burn even more calories.

As far as timing is concerned, try to get your protein drink, fish oil, and other “goodies” into your digestive system an hour before your workout. In other words, it's beneficial to do it first when you wake up and then go through your normal morning routine until it's time to head to the gym. 45 minutes is the minimum required for nutrients to enter your bloodstream. Avoid carbs, especially fast (or simple) carbs, until after your workout. After training, take carbohydrates, this will have a beneficial effect on maintaining 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 perform a heavy barbell set or other strength training exercise. In other words, you have a completely opposite situation (as you need) than the above, where you are trying to maintain the level of energy deficit.

The first thing you should do when you wake up is eat something that will give you loads of carbs and protein. Oatmeal, egg whites, fruit, a glass of juice, and all low-fat will be the basis for your breakfast. Include in your diet a variety of fast and slow carbohydrates and don't forget to get the "good" fats too. 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 breakfast.

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

Summing up

In general, everything is very simple, if you can handle the morning workout, then you will have much more strength during the day than without training. Personally, I can't touch heavy weights before lunch, simply because I feel like I haven't built up enough energy to complete a quality and productive workout. I know others who feel “burned out” after work and will never go to work out any other time than in the morning!

One thing I would like to point out is that it is almost impossible to combine two types of morning workout into one with good results. If you do a "cardio breakfast" you burn pretty well, but when you try to hit the weights you won't be as strong as you could be, sacrificing for no reason muscle mass. Similarly, a training breakfast for strength training help with big weights work fine, but when you get up on treadmill(or on another cardio machine), it will burn mostly carbohydrates that have accumulated in your body and, accordingly, very little fat. Also, by eating carbs, you've likely caused your insulin levels to spike, which in turn severely hampers and slows down your ability to burn fat for hours afterward, bringing it down to near zero.

Conclusion: choose one type of training, do not mix it in one day. Appoint 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, first of all, exercise in the morning is suitable. 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 of a toned body, but still performing a complex morning exercises you can ensure good conductivity of blood vessels, as well as provide yourself with cheerfulness and energy for the whole day. Where to start?

We will select a set of the most effective morning exercises to morning exercises gave the maximum effect for the whole organism as a whole. Proper morning exercises, among other things, will ensure reliable operation and longevity of your joints and ligaments.

Exercises for morning exercises or how to do exercises in the morning

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

It is necessary to tilt the head first back, 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 perform within 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, rotate both at once. Run within 2 minutes.
Warm-up of the elbow joints. We rotate our hands in the same way only in front of us to warm up our elbows. The execution time is approximately 1 minute.
Warm-up of wrist joints. We also perform rotations with brushes in different directions.

Let's move on to the body workout.

It is necessary to place your hands on your belt, and then tilt your torso first to the left, then to the right.
Next, begin to rotate the pelvis, first in one direction, then in the other.

After that, we begin to warm up the legs.

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

Each exercise should be done one approach 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 morning exercises take place after awakening, and the concentration of attention is not yet very high, it is necessary to carefully observe the technique of performing exercises in order to prevent the appearance of sprains and injuries.

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

Workdays require maximum concentration and vigor from us. The frantic rhythm of life does not allow you to relax even for a minute. But sometimes we feel overwhelmed and lethargic. Especially often this happens after the weekend, vacation or during the period intense load. Let's talk about 5 effective ways cheer up, and tune in to the working mood.

Right morning

The morning starts with an alarm clock. Rearranging the alarm after the signal for another 10-15 minutes is a fairly common habit. Doctors do not recommend doing this. This is explained by the fact that by rearranging the alarm clock, you can plunge into a deep phase of sleep, which will be interrupted very soon. This is not only harmful to the body, but also detrimental to mood and general well-being. The time you set aside for continued sleep can be put to better use. A shower, caring procedures, a delicious breakfast, communication with relatives - all this will allow you to recharge with positive.
Minor household chores (changing towels, changing light bulbs, watering flowers) help to switch and distract from thoughts about the upcoming hard day.
Be sure to drink a glass of cool water on an empty stomach. This will wake up the body.
Never skip breakfast.

self-organization

The to-do list makes my head spin. The feeling of lack of time creates additional stress. Having a plan allows you to streamline the created chaos. Sort tasks by priority. This will give you confidence in your abilities. Going to work will no longer seem like such a burden.

When you find yourself in the workplace, do not try to do everything at once. Multitasking will not give positive results if you have not already entered the working mode. This will lead to a decrease in concentration and a deterioration in the quality of work. Start with the most important tasks and gradually move on to the next. This also applies to email processing. Viewing messages in chronological order will only take time. Sort emails by importance.

Eliminate all distractions. We are talking about social networks and applications, music and useless conversations with colleagues. Order in the workplace also helps to tune in.

Small pleasures

Plan ahead for small “pleasures” for yourself. Set up a lunch date with a friend, take your favorite book with you, or just browse social media to show off your vacation photos. Leave work on time for the first few days. These thoughts at the beginning of the day will help you feel better, you will go to work with more enthusiasm.

Promise yourself something very pleasant before starting the work day. Moms use this technique to take a capricious baby to kindergarten. The child is promised a treat or an exciting walk after the garden. Waiting for pleasure erases everything negative emotions about the current situation. Going to work, you will only think about the joyful event that awaits you after a hard day.

Sport

At first glance, the method may seem inefficient. We already feel tired and overwhelmed. After training, you will understand how wrong you were. The charge of energy that overwhelms a person after physical exertion cannot be compared with cheerfulness after coffee and energy drinks. Just 10-15 minutes of jogging on the street or a set of home exercises to good groovy music and a bad mood, as it happened. An alternative would be a short walk on fresh air.

Morning exercise example:

Food for energy

Great for combating drowsiness and fatigue protein shakes and protein snacks (apples with peanut butter, bread with cottage cheese, nuts, dried fruits). Vitamin B is responsible for mood, concentration and inner peace. See if your diet contains enough foods containing it (legumes, fish, nuts, cereals, eggs). Perhaps it makes sense to turn to the help of multivitamin complexes.

Summing up

if there is no working mood, you don’t need to scold yourself and try to force yourself to perform beyond your capabilities;
in the morning it is recommended to get up on an alarm clock, drink a glass of water, take a shower and enjoy breakfast;
morning jogging or exercise helps to enter the working mode;
rate all tasks at work by the level of importance;
make the most of your lunch break
do not stay late at work;
energize from within by consuming the right products nutrition.

The human body has its own resources. We cannot program ourselves like a robot. Don't be too hard on yourself. The world will not collapse if you occasionally give yourself the opportunity to be lazy. It takes time and the right attitude to get into working mode. Compliance with simple recommendations will help to cope with busy work periods and apathy after rest.

Experts claim that Good morning was not only kind, but also healthy to do morning exercises. And with folk wisdom about how the morning starts, this will be the whole day, then it’s not worth arguing. Not many of us are used to exercising after sleep, but let's see what morning can give us. physical activity.

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 exercises do not involve heavy loads, these are easy and pleasant 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. After all, it's great to start a new day with 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, no strength exercises should not be. 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 of 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 a common goal will appear. 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 the 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, watch an interesting movie, 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 technology, this is 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 an already full breakfast, cook 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 with positive emotions for the whole 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 use a lot 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 your 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 the right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull the bent left hand to the knee. Then switch legs and arms. Repeat the exercise 15 times for each leg.

Exercise 8

We pull 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 peaks!

Doing morning exercises is easy, we hope that thanks to our tips tomorrow you will start your journey to more healthy lifestyle 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 experts. Share with us your success or effective exercises that you do yourself. Productive day!

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

It is worth noting that today, despite the propaganda and fashion for , there are practically no specific programs for performing morning physical exercises. Moreover, in many forums dedicated to healthy lifestyles, morning exercises are assessed rather skeptically. In this article, I will focus on the complex exercise both for adults and children. We will consider with you some of the practical and theoretical aspects related to the classes in the morning.

What is morning exercise

Morning exercises include a simple complex general physical exercises, which is performed in the morning after waking up. Its purpose is to increase vitality and prepare the body for the upcoming physical activity. After all, in the morning it is important for our body to get involved in work activities as quickly and painlessly as possible.

Some confuse morning exercises with gymnastics or warm-up before morning sports training. The phrase "morning exercise" speaks for itself. Morning exercise is a charge (filling) of the body with energy after a period of rest. And as I said, charging does not 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 gymnastics, and gymnastics in general, includes the implementation of a complex of special gymnastic exercises for stretching and development. Such a complex is best performed outdoors before or after a morning run or at any other time.

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

By the way, before you begin to perform a set of general physical exercises after waking up, I will give you a few important recommendations that will help you improve your well-being after sleep. But more on that below. Now let's talk about the importance 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. Analysis of my research shows that the implementation of 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 will tell you why.

Morning exercise is useful in many ways. Few people know that it performs several important functions. Firstly, morning exercises help you wake up faster and set your body in the right order. When performing elementary exercises, blood flow and lymph flow increase. This makes it possible to quickly recover and get involved in work activities. Charging increases tone, gives a feeling of lightness and removes lethargy after bed rest.

Secondly, morning exercises have a beneficial effect on the functioning of internal organs and systems, as well as on the body as a whole. The fact is that the 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. And imagine how many beats per minute are saved per day, and how many per week, per month! If you do morning exercises every day, then in a year your heart will save millions of beats per minute. But required condition for this: persistence. And only in a year or two you will be able to bring the cardiovascular system to a state in which the heart will work in an “economical” mode, which will prolong your life.

In general, daily morning exercises improve the body's immune system, strengthen its resistance to.

And finally, morning exercises perform a preventive function. It is useful for the prevention of diseases associated with the joints and spine. With the help of exercises performed after waking up, you develop correct posture, knead muscle fibers, normalize the respiratory and nervous systems.

Morning exercise after makes it possible to maintain the body in working condition, normalize health and gain vigor. To perform the exercises as efficiently as possible, you should start charging in a calm state.

Nine facts about morning exercise

Daily morning exercises help save 10 beats / minute of the heart.
Morning exercise improves in the body, which in general has a beneficial effect, both on the general condition and weight loss. Regular execution charging promotes .
Over 90% of people who exercise in the morning improve their results . They achieve better sports results.
Doing physical exercises, a person receives a charge of vivacity and energy.
Some people find that exercising in the morning helps them regulate their appetite throughout the day.
Very important note! By exercising, we become more disciplined.
Studies have shown that physical activity stimulates .
As a result of classes, the physiological processes in the body will work better, which will lead to an overall improvement in well-being.
Just try to do exercises in the morning, and you will see how great it is.

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

Do 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 also affects the 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. Personally, I recommend doing it this way. After you have opened your eyes, do not get out of bed abruptly. But you don’t need to throw a blanket over yourself to hide from the sunlight.
After awakening, you must immediately implement the correct psychological attitude. Do not think that you want to sleep. 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 way, it will be easier for you to get out of bed.
I recommend that you start exercising 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 the competition. After all, it is important to go to the start cheerful, active, filled life energy. So, remove the blanket from yourself so that it does not bother you. Lie on your back, put your hands along the body. Pull up legs alternately towards you, 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 exercise "bike". Then, stretch well. Stretch your body like a string.
If after doing these simple exercises if 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 to the right. Down then up. Can you add more circular motions head. Such exercises increase blood flow to the brain, which contributes to faster awakening. Oxygen from 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 prepare the body well for more significant loads. Now you can start doing morning exercises.
Again, exercise is best done with an open window. When warm, the window can be opened completely. If you have a spacious balcony, this will serve as a plus! At low temperatures outside, it is better to open the window to the ventilation mode.
Physical exercises can be performed in underwear. But you can also wear home track. I recommend doing exercises with a naked torso. In this case, due to exposure to fresh cool air, you will still . In no case do not create a draft. And don't stand on the bare floor with bare feet. If you are barefoot, it is better to stand on the carpet. If you do not have a carpet, and the floor is tiled or laminated and not insulated, then do morning exercises in socks or house 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 work of the body, 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 special exercises in its list. For example, squats and. You can perform a number of gymnastic exercises.
Exercises are performed in a clear sequence, starting with the head, ending with the ankle.
At the end of the morning exercises, you can start water procedures or go to the morning run. Personally, after performing all the above manipulations (ventilating the bedroom, making 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 do I carry out hygiene and hardening procedures. By the way, such a daily routine postpones the first meal (breakfast). It is very important. You can not immediately stuff yourself with food after waking up. To digest food, the body does a complex job, while spending a huge amount of energy. The body must wake up before it can start digesting food. Breakfast should be at least an hour and a half after waking up. Those who do not observe this time then feel tired.

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

The complex of physical exercises given by me in this article is ideal for both very young schoolchildren and the elderly, both for men and women. There are absolutely no restrictions for doing morning exercises. On the contrary, you will gain many of the advantages 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 training. The exercises included in the complexes of such charging are very simple, useful and effective. Have no medical restrictions. On the contrary, the set of exercises outlined by me is recommended in health resorts and hospitals.

The only point that I would like to voice is that it is most pleasant to do morning exercises with family members. 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 kids, you can turn on this video in the morning.

Morning exercises: a set of physical exercises

So, armed, remembering the saying: “How you start the day, so you will spend it,” you decided to do physical exercises in the morning. So, I suggest that you do the following simple set of exercises daily after waking up. They must be performed in the same order as 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.

Tilts of the head to the left, to the right, forward, backward.

Technique:
Slopes are carried out in turn. First one way, then the other, then forward, then back. Do this exercise slowly, slowly. While tilting your head at the lowest point, hold it for a few more seconds. Number of repetitions 4.

Turning the head to the left and to the right.

Technique:
Turns are slow. First one way, then the other. You can add a chin raise to this exercise: turning your head to the side, you seem to be trying to raise your chin up. Number of repetitions 4.

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

Technique:
The exercise is also performed slowly with a maximum range of motion. Try to stretch the neck muscles and cervical vertebrae. The number of repetitions is 4-6.

Stretch the shoulder girdle. We do prevention .

Circular movements of the shoulder girdle forward - backward.

Technique:
Legs shoulder width apart. We put our hands on our shoulders (left hand to the left shoulder, right hand to the right shoulder). Slowly with the maximum amplitude of movements, 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.

Technique:
Legs shoulder width apart. The arms are bent at the elbows in front of you. Do rotations in 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.

Technique:
Legs shoulder width apart. The arms are bent at the elbows in front of you. Do jerks in shoulder girdle for two counts, then turning the body in the pelvic area to the side, straighten your arms and do jerks in this position for another two counts. Thus, in one direction, the exercise will be performed in four counts. For one repetition, the exercise will be considered to be performed in both directions. The number of repetitions is 4-6.

Hand jerks up and down.

Technique:
Legs shoulder width apart. One arm is straightened up, the other down. The posture is straight, the chin is raised. After making jerks with your hands for two counts, change their position on the contrary and do more jerks for two counts. This will count as one repetition. Changing the position of the hands, they should not bend. Always stay straight. The number of repetitions is 4-6.

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

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

Technique:
Legs shoulder width apart. One arm is extended up. Another on the belt. The back is straight, the head looks straight. We make a tilt for two counts in the direction opposite to the outstretched arm. Then, changing hands, we make inclinations to the other side. Important: the outstretched arm should always remain straight, not bent. Fingers outstretched hand also straightened out. The number of repetitions is 4-6.

Circular movements of the torso to the left, then to the right side.

Technique:
Legs shoulder width apart. Hands on the belt. We perform circular movements of the pelvis to the left, then to the right side. The exercise is performed with maximum amplitude, slowly. We make good bends. The number of repetitions is 4-6.

Tilts to the left leg, then to the right.

Technique:
Legs slightly wider than shoulders. The body is tilted at an angle of 90 degrees. The arms are outstretched to the side. Take turns touching your feet with your fingertips. The legs are straight (do not bend at the knees). Right hand to left leg. Left hand To right leg(cross to cross). If it is difficult to perform the exercise without bending your legs, then you can not touch your toes with your fingers. However, reach out to them as much as possible. Feel how the back muscles are stretched, the spine “crunches”. For each leg, do 4-5 slopes.

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

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

Technique:
Legs together, slightly bent at the knees. Hands placed on upper part knees. Circular movements are performed slightly crouching with a maximum range of motion. Do 4-6 reps on each side.

Circular movements of the ankle.

Technique:
Legs shoulder width apart. Put one foot on the toe and begin to make circular movements in one direction, then the other. After that, change legs.

Squats.

Technique:
Legs 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 you have venous-vascular diseases or diseases of the knee joints, it is better to skip this exercise. Take the stairs more often, do not use the elevator.

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

The charge of energy that morning exercises give the body 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 greatly strengthen your spine and joints. With age, they will thank you very much, and will not cause you discomfort.

As I already said, for more “advanced healthy lifestyles”, after completing the set of exercises I have outlined, you can include special flexibility exercises 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 for the entire first half of the working day.

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

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