Classic morning exercises are easy and healthy exercises. Morning exercises for women. A set of exercises for weight loss and health. Willpower training

Sometimes it can be so difficult both psychologically and physically to get into a working mood at the beginning of a new day. But there is a very simple solution. Morning exercises help you wake up from sleep, concentrate, and mentally prepare for the next achievements. It allows you to stretch your joints and muscles, thereby toning your body. It is not so important where to do the exercises - at home or on the street, the main thing is to do them correctly, every day and with pleasure.

Three reasons to exercise in the morning

Daily short exercise is not a workout, as physical activity can have different purposes. It is right to do exercises in the morning after sleep to recharge your batteries. It is better to do a full workout in the afternoon.

The set of exercises for morning exercises should include bending, push-ups, stretching, squats, twisting, stretching, flexion and extension. Gymnastics after sleep can be supplemented by running and dousing with cold water. It is also combined with strength loads, but their type, duration, number of approaches and repetitions are determined individually, based on the person’s level of physical fitness.

What are the benefits of morning exercises? There are several reasons why it is better to start the day with moderate physical activity:

Morning exercises force our body to mobilize, thereby bringing it into working condition. When performing exercises, the auditory and visual centers of the brain are activated, and the vestibular apparatus “awakens”.
The best morning exercise is the one that brings you pleasure. Physical activity in the morning helps get rid of lethargy, drowsiness, irritability and lethargy. It improves vitality and mood, motivates to keep the body in good shape.
If you exercise regularly, your overall health will undoubtedly improve. The healing effect of playing sports is due to strengthening of joints and strengthening of muscles, activation of acid-reduction processes. Morning exercise improves blood flow, heart and lung function.

Options for exercise sets for charging

Morning exercises in bed

Suitable for those who find it difficult to get out of bed early. Such a complex involves a gradual, gentle transition from sleep to wakefulness.

Lying in bed, first raise your arms up.
After stretching, place your palms on the back of your head, and make rotational movements with your knees bent, as if pedaling an imaginary bicycle.
After a minute, they move on to swings: arms are raised up above the head and, without bending, lowered down. Return to the starting position. The exercise is repeated 10 times.
Sitting cross-legged on the bed, they stretch forward. Having leaned as far as possible, they freeze in this position for a few seconds. Then they return to the starting position. Repeat the exercise 5 times.
Next, sit on the edge of the bed with your feet on the floor. With the right foot placed on the toe, make 5-6 circular movements. The same actions are repeated with the left leg. And so on 10 times.

A universal set of exercises for morning exercises

Suitable for both beginners and experienced athletes.

The best morning exercises from Cindy Crawford

At 50 years old, the famous supermodel still looks great. Regular fitness classes help her stay slim. Cindy does not hide her beauty secrets, willingly showing the most effective ones in video tutorials. At the same time, a set of exercises for morning exercises according to the Crawford method, while effective, is simple and takes only 10 minutes a day.

The “Side Plank” exercise is designed to strengthen the back and abdominal muscles. Starting position - lie on your side, lean on the elbow of one hand, and place the other on your thigh. The essence of the exercise is to slowly raise and lower your hips. The action is repeated ten times. Then continue in the same way, but turning on the other side.
Exercise “Scissors” for legs and buttocks. The starting position is almost the same, only the hands are positioned differently: the one closest to the floor supports the head, and the free one, as it were, rests down. In this case, the upper leg is bent, the knee touches the floor and, straightening, is lifted up. Then they return to their original position. And so 15 times. The upper leg is bent and placed on the toe, and the lower leg is raised as high as possible above the floor. It is held in this position for several seconds, and then returned to the original position. And so 15 times. They turn on the other side to repeat everything.
Exercise "Dolphin" for the abdominal muscles, back and arms. Get into the “classic plank” position: both the torso and legs are parallel to the floor, the supporting points are the elbows and feet brought together. Next, the pelvis is slowly raised up, held at the highest point for several seconds and lowered. And so 10 times.
Exercises “Cat” and “Bridge”. Get into the starting position - on all fours. The back is slowly arched, as if rounding, then made straight again. And so 15 times. Lie on your back. Bent legs are placed on the toes, bringing them close to the buttocks. The arms are extended along the body. As you exhale, raise your pelvis. If you do everything correctly, your hips, buttocks and lower back will form a straight line. As you inhale, return to the starting position. The exercise is repeated 10 times.

How to exercise properly after sleep?

Gymnastics are best done in a ventilated room. Charging on a warm morning can be done in an open area. The presence of fresh air is a prerequisite for good health, since during physical activity the body's need for oxygen increases. It is advisable that morning exercises have musical accompaniment. For practice, you should choose rhythmic compositions that help you maintain the desired tempo. Music creates a positive atmosphere, and with it the desire to exercise every day.

Although there is exercise “for the lazy,” it is still better to do it cheerfully and actively outside of bed in the morning. Immediately after sleep, you need to walk around, brush your teeth, wash, and drink clean water on an empty stomach. Morning physical exercise will undoubtedly be more enjoyable if you do it in comfortable, moisture-wicking clothing. In the summer you can choose shorts and a T-shirt, in the cool season - a knitted suit. After class, when taking a shower, it is advisable to alternate cold and hot water. Daily morning exercises in combination with contrast dousing will take no more than half an hour, and the positive effect of it will be noticeable in both appearance and well-being.

Many people argue about which exercise is useful: morning or evening? Supporters of morning exercises are classified as “larks”, supporters of evening exercises are classified as “night owls”, but what about those who are ready to exercise at any time of the day?

In fact, both morning and evening exercises have their pros and cons.

About morning exercises

If we talk about the definition of the term charger, then in the specialized literature on physical culture we will see that this is a set of movements (exercises) that a person performs after sleep on an empty stomach.

Pros:

reduce appetite for the rest of the day (study by UK scientists);
in the morning the risk of injury is lower (research from the University of Toronto, Canada);
It’s easier to burn fat in the morning (studies by scientists from the USA have shown that it is enough to exercise for 20 minutes instead of 40 minutes in the morning to start burning fat, since in the first half of the day our body is tuned to energy consumption, and not to its accumulation).

Minuses:

requires additional concentration (in the morning, blood circulation is slowed down due to its thickness, in addition, after sleep, our lungs are narrowed, as a result of which nervous activity is also reduced due to a decrease in the flow of oxygen, in other words, our body continues to sleep in the morning). The solution to the problem is to warm up and then increase the load.

About evening exercises

Since the term exercise still defines a morning set of simple exercises, we call evening exercises conditionally. It would be more accurate to say evening training.

Pros:

speed up metabolism (in the evening the metabolism slows down, which is why it is harmful to eat a lot at night);
burn fat while you sleep (muscles consume energy to repair themselves for several hours after exercise, so fat will be used to replenish energy at night).

Minuses:

may cause insomnia. Indeed, very intense evening exercise shortly before bedtime will cause insomnia. The solution is to exercise 2-3 hours before your expected bedtime;
can awaken a beastly appetite overnight. This problem can be solved by reducing physical activity or reducing exercise time.

Thus, the advantages of both morning and evening exercises are obvious, and the disadvantages can be eliminated.

MORNING WORK-OUT

It is necessary to determine what we want to get from morning exercises:

improve blood circulation and speed up metabolism;
invigorate the body to start the day in a good mood, that is, increase the production of endorphins;
improve muscle tone and make your figure slim;
improve your concentration so you can stay focused all day.

Stage one.

This will include washing and morning prayers. Orthodox Christians are often interested in how to organize their morning, namely, in what order exercises and prayer should follow: pray, and then do exercises, or exercises first, and then the prayer rule. What is better - immediately upon waking up, cheer up with a warm-up, wash and begin the “sweet conversation”, which St. Theophan the Recluse calls a prayer? Or, on the contrary, to “charge” the spirit, and only then the body?

The answer to this question can be found in the Orthodox prayer book before the start of morning prayers:

“Rising from sleep, before doing anything else, become reverent...”

So, having done what is necessary for the body, ideally you should do it. And indeed, will we be able to focus on prayer and inner peace of mind if we first perform a series of physical exercises? Of course, there may be exceptions in this matter, but still, these will be exceptions.

Stage two. The actual exercise (warm-up)

Physical education teacher Anna Sh. about exercises:“Exercise exercises should be done before breakfast after bedtime. The load should be moderate and cover the main skeletal muscles. In the same way, we warm up before training or physical labor. Morning exercises are performed daily for 5-10 minutes. After it, the person remains not tired and even rested. The movements are general developmental, starting from the head and ending with the toes and heels.”

So, we always start exercises with the head: turning the head left and right, then tilting the head back and forth, slowly rotating the head in a circle.

Then we move on to the shoulders: we perform rotational movements first with the right shoulder joint, then with the left, then with both simultaneously.

After the shoulders comes the turn of the arms:

circular movement with a straightened arm from the shoulder joint, first with the right, then with the left, then with both simultaneously from top to bottom;
alternately swing your arms up and down;
movements with arms bent at the elbows at chest level, followed by straightening the arms to the sides;
movements with straightened arms at chest level left and right in the form of scissors;
rotation of the elbow joints with bent arms at chest level inward and outward;
rotation of the hands in and out;
Raising straight arms up while simultaneously lifting onto your toes.

After the arms, we move on to the torso:

bend the torso down (feet shoulder-width apart, fingertips should touch the floor, knees remain straight);
rotation of the pelvis from left to right and from right to left, hands on the belt;
tilting the body left and right (when tilting to the left, the left hand is on the belt, the right is straightened and follows the body; when tilting to the right, the right hand is on the belt, the left is straightened and follows the body).

Now you need to stretch your legs:

squats;
lifting up onto your toes, lowering down onto your heels (with your legs together);
rotation of the feet in and out (the foot should be placed on the toe).

This completes the morning exercises.

Gymnastics

Separately, it is necessary to say about the plan for conducting general developmental training at home. If time allows and there is a need for training, then it can also be done in the morning. However, there are a few things to consider when compared to charging.

Morning workout:

requires additional time for breakfast and its absorption (working out on an empty stomach is bad, as over time there will be an overexpenditure of energy).
creates additional stress on the heart due to thick blood (during sleep, the body does not receive water, its total amount in the body decreases, which makes the blood thicker). To thin the blood, you need to drink 1-2 glasses of water 10-15 minutes before starting exercise;

General developmental training exercises must begin with a warm-up. Next, you should do exercises for individual muscle groups.

Exercises for the abs:

from a lying position, we raise our legs together at an angle of 45 O C upward, without lifting our lower back from the floor, several approaches 5-7 times;
from a lying position, we raise the torso to a full sitting position, with the legs bent at the knees, but closed together; when lifting, we alternately turn the body to the right and left, several approaches 10-15 times;
from a lying position, we raise our legs and, holding them in weight, do scissors, several approaches 5-7 times;

We jump in place on both legs, then alternately on the right and left.

Stretching exercises:

from a sitting position, we spread our legs as wide as possible, and then reach with both hands to the tips of the toes, first of the right foot, then of the left; after that, we bring our legs together and reach with our hands to the tips of our toes, several approaches;
from a sitting position, stretch the right leg to the side, directing the weight of the body to the left, bent at the knee; after that, we transfer the weight from the left leg to the right, while stretching the left leg and bending the right at the knee, several approaches;
from a lying position with bent knees, closed tightly, we reach the floor to the left of the body (the back and shoulder blades do not come off the surface and remain in a straight position), then to the right of the body, several approaches.

We do a light jog, after which we stretch our entire torso up towards the sun.

Morning training is over.

EVENING EXERCISES

Let us recall that in this article we called evening exercises an evening set of general developmental exercises, i.e. home workout.

Let's define our expectations from evening exercise-training:

speed up metabolism;
bring the nervous system into balance;
relieve the fatigue of the working day;
relieve tension from the spinal column and possibly relieve back pain;
achieve physical relaxation of the main muscle groups;
normalize the functioning of the respiratory and cardiovascular systems.

Exercises should be done on an empty stomach. Exercise-training must be completed 15-20 minutes before dinner. The total charging time should not exceed 20 minutes.

Back exercises:

We get on all fours. As you inhale, bend your back and look up. Hold your breath for 2-3 seconds. As you exhale, arch your back, simultaneously drawing in your stomach, pressing your chin to your chest. Hold your breath for 2-3 seconds. Several approaches;
From a lying position, stretch your left arm up and your left leg down. Then we repeat the same for the right side. Several approaches;
From a lying position, bend your right leg as you inhale, keeping your left leg straight. With the right knee fully bent, press the thigh to the body and clasp the right knee with our hands. Hold your breath for 2-3 seconds. When returning to the starting position, exhale. Repeat the same for the left leg. Several approaches.

Exercises for the nervous system:

From a standing position (on the side of the chair), holding the back of the chair with your right hand, while inhaling, bend your left knee and clasp it with a half-ring of the elbow joint, after which we bend our head to the knee. Hold your breath for 2-3 seconds. As you exhale, lower your leg. Repeat for the right leg. After achieving success in balance, the exercise can be done without a chair, while grasping with both hands;
From a standing position, we focus our gaze on a certain point in the distance at eye level. Slowly begin to raise your left leg, pressing your heel to the inner surface of your right leg. Try to raise your leg as high as possible. Relax. Having found balance, we exhale (full) and raise our arms above our heads (while inhaling slowly). Relax and stand there, your gaze focused on one point. The time spent in the pose is 3-4 minutes. Repeat for the other leg.

Easy jogging.

Physical education teacher Anna Sh. about home workouts:“If exercises need to be done daily, then it is enough to devote no more than 40 minutes of your time to home workouts 3-4 times a week. You just need to start, and over time, training will become a regular activity for you.”

Exercises and home workouts will give you energy, healthy sleep and good appetite, normal weight, high spirits and peace of mind.

Photo: How to do exercises in the morning correctly

Morning exercise is a healthy habit that allows you to keep your entire body in good shape, improve your health and take care of your figure. After its implementation, general well-being improves, attentiveness increases, internal organs and systems are enriched with oxygen. The health procedure will bring maximum benefit if it is performed on a regular basis. Let's look at how to do exercises correctly and what exercises you should use for this.

After waking up, the human body remains in a state of sleep for some time: the lungs are constricted, the nervous system is inhibited, and blood circulation is reduced. Therefore, it is not recommended to give yourself a serious load in the morning. Long distance running and strength exercises will be a real test for the body. You risk getting injured or causing an imbalance in your internal systems.

But exercise is a universal and useful option for morning activity. A set of simple but effective exercises will tone your muscles, improve oxygen saturation of the brain and internal organs, and speed up metabolic processes. Even if after this you have to sit all day in the office, then at least in the first half of the day calories will not accumulate, but will be burned, which is necessary.

Charging has fundamental differences from other types of loads. Its goal is to fill you with energy for the whole day. Strength training and cardio exercises exhaust the body, after which the only desire is a well-deserved rest. Charging is a set of warm-up exercises for joints and muscles.

Unconditional advantages:

allows you to cheer up in the morning;
saturates with energy and positive emotions;
strengthens the immune system;
increasing physical endurance;
takes little time, unlike other types of physical activity.

When and how to exercise - make a schedule

Morning exercises are perhaps the most popular way to exercise at home, but some people still don’t know how to do exercises correctly. You should definitely start doing it in the morning. This way you will set your body up for the upcoming work regime and get a boost of energy for the whole day.

In the evening, almost all a person’s strength is already running out, so doing a set of exercises will not bring the desired vigor, but, on the contrary, will take away the last energy. However, if you want to not only improve your health, but also lose weight, then supplementing your exercises with evening exercises is a great idea.

Charging time may vary. Beginners are recommended to practice for 10 minutes; gradually the duration can be increased to half an hour. The basis of morning exercises is their regularity. You should exercise every day, but don’t be upset if for some reason you had to postpone exercise. By doing exercises 5 days a week, you will already achieve noticeable results, strengthen your body and improve your well-being.

Photo: How to do exercises in the morning correctly

Exercises should be done before breakfast. However, be sure to drink a glass of water before doing this. If you feel a pang of hunger, you can pour a glass of juice or tea. The blood is in a thickened state after the night. If you start charging right away, you will overload your heart;
start the exercises with the easiest ones, gradually moving on to more complex ones;
choose the optimal set of loads that do not take away strength, but rather add vigor. Or shorten the charging time;
breathe correctly - inhalation should be carried out not only from the chest, but also from the stomach;
during activity, think about pleasant things - this will make the exercise more effective, because training “through force” does not lead to the desired result;
start training with a pulse of 90 beats, gradually raising it to 110 beats.

Advice: Plan your time in advance so you can do what you planned without rushing. There should be at least an hour between your awakening and going to work. After finishing charging, take a shower, preferably a contrast one. This way you will relieve tension from your muscles and get an additional boost of strength. It is recommended to have breakfast half an hour after completing exercises.

Personal motivation

Exercise seems like a fairly simple form of physical activity, but most people don’t find time for it. It is very difficult to give up an extra hour of sleep. Therefore, first of all, you need to change your attitude towards morning activity and understand that you are doing this for your health and maintaining your figure.

Understand that exercise is an investment in your happy future. How much effort you invest, you can count on such a volume of dividends. Before training, light a fragrant candle, drink a cup of delicious tea and turn on rhythmic music. Then the training process will seem really pleasant to you.

Particular attention should be paid to the choice of music. She motivates and doesn't let you stop. If the set of exercises involves fast movements, then choose melodies with a tempo of about 150 beats per minute. If the workout is more relaxing and smooth, then slow compositions are suitable. It is important that the breathing is coordinated with the movements and rhythm of the music.

Compiling a set of exercises

Choosing the right exercises is not difficult. If charging lasts 15 minutes, then the first 5 should be spent on warming up. Next, start exercising to strengthen muscle tone. You should start your warm-up by walking around the room. At the same time, the abdominal muscles should be tense. Supplement your walking with arm movements. The ideal end to the warm-up is jogging in place or jumping jacks. More dynamic exercises follow.

Photo: Morning exercises: a set of exercises

For the neck:

tilting the head to the right and left;
forward and backward movements;
slow circular rotations.

For hands:

For the body:

For legs:

Additional loads

If the standard program seems too simple to you, then you can supplement its complex with the following exercises:

leg lunges;
push-ups - the easiest way is to lean on the wall in a standing position, then you can do push-ups from the bench, then from the floor on your toes;
bending in different directions with dumbbells;
abdominal exercises - crunches, leg lifts, rotation of a gymnastic hoop;
exercises with an expander;
deflections for the legs - we bring one leg forward and bend it, the other remains straight, resting on the toe;
back deflection - we lower ourselves to our knees, rest our palms on the floor, make deflections;
holding the plank position;
perpendicular movements - lie on the floor, at the same time raise straight arms and legs;
lunges with bends.

What effect can you expect?

The effect of regular use of a set of exercises will not take long to appear. In just a couple of days you will begin to wake up easier, and your body will begin to work much faster. Morning exercises help activate the auditory and visual organs, normalize the functioning of the vestibular apparatus, eliminate lethargy, and mobilize the nervous system.

Morning exercise leads to improved blood flow, as a result of which the brain and other organs are better saturated with oxygen. The heart muscle is also strengthened. Regular exercise has a beneficial effect on the health of organs, joints, muscles, and activates restoration and regenerative processes.

Morning activity prepares the body for the upcoming load and activates mental activity. Therefore, the working day will be more productive. Exercise also allows you to lose weight by losing fat mass.

Key mistakes when charging

emphasis on only one muscle group - exercise is aimed at activating all muscle groups, concentrating on only one of them completely contradicts the concept of morning exercises. Many argue that they do not have enough time to work out the whole body, and they pay attention only to problem areas. In this case, it will not be possible to achieve the effect of general tone and quick awakening of the body;
equating exercise with intensive training - do not confuse two completely different areas of physical activity. The first is aimed at giving muscle tone and strengthening overall health. You can and even need to do it immediately after waking up. The second one requires a lot of time and energy, and should be started several hours after sleep;
hopes for rapid weight loss - exercise cannot provide the same effect as regular visits to the gym. It has a slower effect on weight loss. However, it does not take much time. To speed up the process of body correction, supplement exercises with proper dietary nutrition, walk more;
supplementing exercises with serious physical activity - it is recommended to leave exercises that are exhausting for the evening. Otherwise, instead of an influx of strength after charging, you risk feeling a loss of energy. It is best to do jogging and strength exercises at the end of the working day, when mental activity is no longer needed, and after completing the workout you can rest peacefully.

Surely many people remember how in childhood they were taught to do exercises before going to wash and have breakfast. Exercise is very important and beneficial for the human body. However, there is currently still debate as to when is the best time to exercise.

Most specialists at the Institute of Physical Culture believe that physical exercises should not be done immediately after waking up, but during the day. To be more precise regarding the question of when is the best time to do exercises, this process should be carried out after 15:00. Experts say that the fact that morning exercises can improve performance, increase flexibility and tone the body is just a myth. The only advantage is that you will wake up sooner.

Owls and larks

Those people who are early risers do not need to exercise at all. They can wake up quite easily in the morning even without additional physical exercise. But that part of the population that considers itself to be a night owl, instead of getting out of bed and starting to actively bend over and squat, is ready to lie down for another half hour so that the body gradually awakens on its own. Speaking about when is the best time to do exercises, it is worth noting that physical activity should coincide with the peak release of certain hormones.

Scientists conducted an experiment. Workers at the Research Institute of Physical Culture and Sports asked people who had never played sports on a regular basis to participate in the experiment. All members of the experiment were pre-divided into four groups, after which they were asked to do the exercises at different times:

the first group did exercises in the morning;
the second - during the day;
third - in the evening;
the fourth group did no exercise at all.

Ultimately, the best results were achieved by the group members who did exercises between 15:00 and 18:00.

Based on this, a conclusion can be drawn regarding the best time to exercise: both night owls and larks should exercise in the afternoon, but not in the evening.

The difference between charging and other types of loads

The benefits of morning exercises are obvious: such exercises help fight hypokinesia syndrome, which is expressed in bad mood, irritability, increased drowsiness, decreased tone, fatigue and lethargy.

However, when considering when it is better to do exercises: in the morning, after lunch or in the evening, it should be noted that it does not need to be turned into a workout. Charging is called that precisely because the goal is to charge the human body for the whole day. The same exercises that are performed in the gym are aimed at straining muscle tissue by exhausting your body. After such training, the body needs rest, as a lot of strength and energy have been spent. Without certain preparation, you can even harm the body.

Many people prefer to run in the morning, combining running with other strength exercises aimed at the muscles of the arms, abs and others. This type of training lasts longer when compared to regular exercise. Therefore, this type of load does not apply to morning exercises. Exercise is usually called a set of physical exercises that are aimed at warming up muscles and joints.

It can also be done in combination with strength training, but their quantity and duration should be determined individually, based on physical fitness, the amount of free time and the desire of the person. Therefore, when answering the question of what time is best to do exercises, the training schedule will also be important.

Charging rules

The human body begins to wake up gradually, so any physical activity immediately after waking up will force the heart to suddenly switch to an active mode of operation, and this is harmful to the heart muscle. Speaking about when it is better to do exercises, before or after breakfast, you should know that it would be wiser to warm up an hour and a half after eating. But light exercises can also be done before breakfast, but it is worth paying attention to the fact that after exercise it is not recommended to have breakfast for another hour.

There are some types of such exercises that you can do without getting out of bed. This should include warm-up exercises that do not carry any load. This is not enough to be active and cheerful all day. Therefore, it is better to walk around after waking up, drink at least 1 glass of water, wash, and only then do basic exercises.

To do means to do something after which a person feels a surge of vigor and strength. Quite often, many people make a mistake when doing exercises, which is excessive load. The main thing is to raise the tone of the human body. These exercises are not intended to build muscle or lose weight. Therefore, the question regarding what is the best exercise to do for weight loss will be inappropriate here. You just need to identify the measure of the load using your own well-being: during exercise there should not be a feeling of overwork or tiredness. If this happens, then you need to reduce the load. And if someone has a goal to lose weight, then more intense physical activity will be required, as well as adherence to a certain diet and diet.

Neck exercises

Exercises for doing morning exercises have different variations. The first of these involve performing exercises for the neck:

Turns the head left and right.
Slow circular rotations of the head.
Tilt the head to the right and left, forward and backward.

It is worth paying attention to the fact that if a person has problems with the vestibular system, then there is no need to close his eyes while performing these exercises.

Hand exercises

Hand exercises include the following:

Fist rotation to warm up your wrist joints. You can also do a rotation by clasping your hands together.
Rotation of the shoulders - first together, then in turn.
Rotation with straight arms.
Circular rotational movements of the forearms. In this case, you must simultaneously bend your elbows, first towards yourself and then away from you.
Circular rotations with elbows. In this case, you need to touch your shoulders with your fingers, and keep your arms bent.

Core Exercises

Morning exercises necessarily include core exercises:

Feet should be placed shoulder-width apart, and then bend forward, trying to touch the floor with your fingers or palms, if stretching allows this. It is worth paying attention to the fact that movements must be performed smoothly.
Rotation of the pelvis. Hands should be placed on the belt, and movements should not cause pain or pinched muscles.
Tilts in different directions. At the same time, for greater stability, your feet should be placed shoulder-width apart. Place your left hand on your belt, and extend your right hand up. After several bends, change hands and bend in the opposite direction.
Finally, you should rotate your torso. In this case, your arms should be bent at the elbows, your hands should be locked. Several turns are made to the left, and then several in the opposite direction. The legs should be in place, the feet should not leave the floor.

Leg exercises

The morning exercise ends with exercises for the legs:

Swing your legs forward and backward. In total, you should do 15-20 swings.
Alternately raise your legs in different directions. Approximately 15-20 times with each leg.
Make circular movements in your knees, keeping them slightly bent.
Do squats. The heels should not come off the floor. While squatting, extend your arms in front of you. 15-20 squats will be enough to start with.

Conclusion

When considering when it is better to do exercises (morning or evening), experts lean more toward the afternoon. There is no need to exercise on a full stomach. It is also necessary to remember that exercise can never replace going to the gym if the main goal is burning fat or gaining weight.

It is known that the body has much more energy in the morning than on other days, but few people can find the strength to force themselves to move actively after. However, scientists are confident that an ideally composed morning complex can bring great benefits to the body. In this case, it is very important to take into account all the recommendations; only in this case can you get the maximum result and not harm the body.

What are the benefits of morning exercises?

Any active movements have a positive effect on the condition of the body. Many people are interested in why it is recommended to do this and how it affects the body.

Exercising in the morning will lead to the following positive results:

will not take much time, and the amount of energy received during active movements will be enough for the whole day.
Increased endurance and muscle tone throughout the body, no matter how long the exercise takes.
Regular exercise will get rid of and.
Metabolism will speed up, which in turn will help faster.
will receive a large amount of oxygen, which means it will go away and the body will tune in to the mood necessary for fruitful work.
It has been proven that people who exercise in the morning show greater persistence.

It has long been known that any habit takes root or goes away in 21 days. This is the period of time you will have to force yourself to give your body.
Let's look at the ones developed by specialists Recommendations to help you love morning exercises:

To open up the body's energy storehouses, it is recommended to do exercises accompanied by rhythmic rhythms.
It is recommended to start charging with a warm-up and one simple exercise. This is enough to understand whether the body has enough strength for active movements at this time of day.
To develop it, it is important to conduct such training regularly throughout the week. After which you can gradually increase the number of exercises. The main task is to consolidate the positive habit of listening to your favorite music and at the same time actively moving.
Gradually, you can include strength exercises in the morning. It is quite enough, for example, to pump up your abs or try to lift small dumbbells.

How to properly plan your charging

Warm-up

Warm-up technique

The main purpose of exercise is to relieve the body and set the desired rhythm for the entire next day. Based on this, the best one should include exercises for all muscle groups. They start with gentle stretching, this will wake up and prepare the body for more active loads.

Head

The simplest, yet most effective exercise is tilts and turns in different directions. You can then perform similar movements back and forth. Finally, it is recommended to perform slow circular rotations in different directions. All this will allow you to stretch the cervical vertebrae and at the same time strengthen the muscles. If there are any unpleasant sensations, it is better to refuse such movements.

Arms and shoulders

Gymnastics exercises for consist of the following movements: straight arms are spread to the sides and begin to perform circular movements, first with hands, then with elbows and finally with straight arms. You need to make movements first in one direction and then in the other. Then they lower the limbs down and make circular movements, first one by one, and then together. At the end, the palms are squeezed into a lock and made circular movements alternately in different directions.

Torso

To exercise in the morning, it is recommended to choose the most light exercise. Experts advise doing bends. In this case, it is important that you are level and in the lowest position you need to fixate for a couple of seconds. Then you need to rotate your hips: place your straight legs shoulder-width apart, hands on your hips. To warm up, it is useful to bend to the side while raising your arm above your head.

Legs

Ideal for lower extremities swings, they need to be done alternately in different directions. Then it is recommended to make circular movements with your knee joints. And finish everything off with deep squats, while not lifting yourself off the floor.

Did you know? British scientists are confident that intense 3-minute physical activity can correct the release of insulin into the blood, which can help people suffering from diabetes.

Ready-made set of basic exercises

Let's consider the one developed by specialists a set of exercises for morning exercises. It takes on average 15 minutes:

First, do a joint warm-up. It should take no more than 5 minutes.
Next come strength exercises. 20 squats, two sets. It is recommended to raise your arms above your head. A couple of sets of 10 push-ups. If the classic technique is not possible, you can do push-ups from your knees or with your hands placed on the surface. This part of the exercise is completed by jumping (2 sets of 20 times). On average, this should take you no more than 5 minutes.
It is ideal to do an “explosive exercise” that will quickly invigorate the body. Jumping from a deep squat with a clap above your head and turns to the sides will do. The exercise should take 30 seconds, and the same amount of time should be allowed for rest.
Morning stretching completes everything. It will take no more than 4 minutes. It is necessary to do deep lunges forward, 10 on each leg. Thanks to this exercise, muscles are pumped and stretched at the same time. In a position on all fours, bend and arch your back. The back and abdominal muscles work. The classic plank completes everything. It is recommended to start with 30 seconds, and then gradually increase the time to 2 minutes.

How to finish charging

It is important to remember that the best exercise includes not only proper preparation before starting, but also the same at the end. After stretching it is recommended take a shower. Water will give you a feeling of freshness and wash away sweat.