Power exercises in the morning. Daily morning exercises at home

Experts say that Good morning was not only kind, but also healthy, you need to do morning exercises. And with folk wisdom There’s no point in arguing about how the morning starts and how the whole day will be. Not many of us are used to working out 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. Develop it yourself good habit and, of course, you will receive:

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

Great mood

Morning exercises do not involve heavy loads; they are easy and enjoyable exercises. And since this is pleasant, the brain will not keep itself 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 in a good mood, all adversity will fade into the background, and you can set off to conquer the world with a smile on your face.

Losing excess weight

By forcing all organs to work, you will start the digestion processes and speed up your metabolism with the help of exercises. In addition, moderate and regular exercise helps burn excess fat, strengthens muscles and keeps the body toned.

Willpower training

Getting up a little earlier in the morning turns out to be quite a challenge for many. By forcing yourself to tear yourself away from a soft and warm bed and start exercising, you develop a useful habit, train and strengthen the 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 doing morning exercises

Morning exercises are aimed at stretching muscles, no strength exercises there shouldn't be. Remember, it’s enough just to “start” the body, and heavy morning loads can negatively affect the functioning of the heart.

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

10 ideas on how to motivate yourself to do morning exercises

Forcing yourself to do exercises regularly, and also to wake up earlier than usual to do so, is not an easy task. We offer several ideas that will help turn morning exercise into a pleasant habit.

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

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

3. Record your goals. Every Sunday (or whatever day of the week you consider your reference day) make a plan for the next week. Clearly write down what time you will wake up every day and what exercises you should 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” song to ring your alarm clock, and then turn on the player or music player and start exercising 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, bringing a chair, or gathering other necessary equipment if you do this the night before. Moreover, it will serve additional motivation to exercise, because yesterday you tried and prepared everything, you can’t just pass by.

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

7. Tell the world about your plans and successes. Thanks to modern technologies it couldn't be easier to do this. Tell your friends at in social networks that now they are determined to do exercises every morning. Report regularly on your achievements. Perhaps you will inspire someone else with your success.

8. Give yourself time. Getting up earlier in the morning than usual is difficult. And at first it will seem simply unbearable. But don't give up under any circumstances. Wait another week and you will feel that you are used to the new regime. You will begin to sleep better, wake up before the alarm rings and be full of strength and energy, and morning exercises will help you create an ideal daily routine.

9. Think about your breakfast. If you feel very hungry after sleep, then eat something small that can give you strength: some almonds or a banana. After exercising, eat a full breakfast and prepare something special as a reward for your efforts. But keep in mind that the food should be healthy and low-fat.

10. Tune yourself psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place a photo in a prominent place with a model whose shape you strive for. If you want to be energetic and healthy, then make a list of what you can achieve if you start your day actively.

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

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

10 exercises for morning exercises

Exercise 1. Stretching

Start by stretching upward. Stand straight, feet shoulder-width apart. Place your hands in a lock, with your palms turned outward away from you. Slowly raise your arms above your head and begin to reach your whole body towards the ceiling. Keep your back and head straight, do not bend. Perform 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 functioning of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Perform the exercise for 30-50 seconds.

Exercise 3. Rolling from toes to heels

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

Exercise 4. Rotations

To warm up the body, it is best to do rotational movements. Start with the head, then move to the hands, elbows, shoulders, feet, ankles and knees. For each body part, do 10 repetitions in each direction.

Exercise 5. Alternating bends and squats

A simple but effective exercise that will help you use many important muscles. Stand straight, place your feet shoulder-width apart, hands at your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injuries. Repeat the exercise 10-20 times.

Exercise 6. Side bends

Accept vertical position, place your feet slightly wider than your shoulders. Lift up right hand up. Smoothly, without sudden movements, first lean to the left, then change your hand and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times in each direction.

Exercise 7. Alternating leg pull-ups

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

Exercise 8. “Kitty”

We stretch the abdominal muscle. To do this, stand on the mat with your knees, lean on your bent hands. Alternately bend and straighten your back muscles.

Exercise 9. Push-ups

There is a regular and lightweight version of push-ups. It differs only in the position of its legs. If you are well prepared, then do push-ups with your legs extended, resting on your toes; if it’s so hard, then lean on your knees. Do 15 push-ups.

Exercise 10. Stretching

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

Recover your breath, have breakfast and go conquer new heights!

Doing morning exercises is easy, we hope that thanks to our tips, tomorrow you will begin your path to a healthier lifestyle. Perhaps some of the exercises suggested above are not suitable for you for some reason. Then feel free to replace them with others, use them or consult with specialists. Share with us your successes or effective exercises that you do yourself. Have a productive day!

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 exercises– this is not a workout, since physical activity can have different goals. 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 with running and dousing cold water. It also combines with power loads, but their type, duration, number of approaches and repetitions are determined individually, based on the level of physical fitness of the person.

What are the benefits of morning exercises? Reasons why it's better to start your day in moderation physical activity, some:

1. 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”.
2. 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.
3. If you do exercises regularly, general state health will undoubtedly improve. Health effect from playing sports is due to strengthening of joints and strengthening of muscles, activation of acid-reduction processes. 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 initial 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, lowering your feet to 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, the set of exercises for morning exercises according to the Crawford method, while effective, is simple and takes only 10 minutes a day.

• , 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 to 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 at 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 had musical accompaniment. For practice, you should choose rhythmic compositions that help maintain the desired tempo. Music creates a positive atmosphere, and with it desire.

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 bring more pleasure, 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.

It helps not only to control your weight, but also to take care of your health and good spirits, which is much more important than the fight against extra pounds. For it to be beneficial, it needs to be approached systematically. Difficult to select the best complex morning exercises, because everyone chooses exercises for themselves, so next we will look at several successful options.

No coffee

Most people are skeptical about physical activity and especially about morning exercises. To get out of the inhibited morning state, use coffee or a contrast shower. But these are just stimulants that do not awaken the body, but only temporarily dull drowsiness and fatigue.

And they give a simply amazing effect - they awaken the entire body, tone the muscles and charge a person with energy for the whole day. Cold shower or a cup of coffee only affects brain function and nervous system, and in order to fully wake up, you need to use your muscles and joints. A good morning exercise copes with this task and gives a person a great mood and vigor for the whole day.

The benefits of morning exercise

Before we look at the best complex, let's find out how else morning activity is useful.

The most important thing that morning physical education can give is the improvement of the body. But this is only possible if systematic approach, which involves not only regular execution, but also gradual complication of exercises. Immediately after charging, you can feel how your body “blooms”: your mood rises, and your brain and nerve cells begin to work fully. All this ultimately leads to new successes and conquering the desired heights.

Charging rules

As with everything else, morning physical education has its own laws and rules, by adhering to which you can guarantee a high-quality result. Otherwise, even simple morning activity can lead to negative consequences. Let's find out what you need to do to get a good morning exercise:

1. Immediately after waking up, you should not overload the body with heavy exercise - this can negatively affect the functioning of the heart.
2. It is recommended to start exercises right in bed. This can be: stretching, bending arms and legs, turning the body and other simple actions.
3. When you get out of bed, you shouldn’t immediately start exercising; first you need to give your brain and nerve cells a couple of minutes to wake up. During this time you can wash your face. Now you can begin the main set of exercises.
4. Need to pay attention Special attention breathing, because it saturates cells with oxygen and increases the overall tone of the body.
5. You shouldn’t overwork yourself, since the main goal of exercise is to wake up, and not to pump up a bunch of muscles. If your body gives signals of overwork, be sure to listen to it.

The best exercises for morning exercises

Maximum stimulation of the body is achieved only by performing well-chosen exercises. As you probably know, there are many methods and types of morning exercise. As in any other sport, there are fundamental exercises that are included in any well-designed system. Let's take a look at them:

1. Neck area. This is where standard bends, turns and head rotations come to the rescue, improving blood flow to the brain and awakening the whole body.
2. Hands. It is recommended to start warming up the joints by rotating your fists or hands closed in a “lock”. Then comes the rotation of the forearms and finally the fully extended arms.
3. Frame. We continue to remember the school program. Standing with your feet shoulder-width apart, you need to perform smooth and measured tilts of the body forward, touching the floor with your fingers, and ideally with your palms. Then, placing your hands on your belt, you need to perform pelvic rotations. All that remains is to do the side bends. To do this, one hand remains on the lower back, and the second stretches towards the inclination.
4. Legs. You can start with warm-up leg swings. However, you should not bring them to a critical height. For each leg, 10-15 swings will be enough. The next stage is leg raises to the side. After this, circular rotations are made knee joints. And finally - squats. Here you don’t need to try to squeeze out all your strength, because we are doing exercises.

As you can see, the complex is not complicated at all. It is suitable for everyone and allows you to feel a surge of strength after the first lesson. But a good mood in the morning helps a person achieve success throughout the day.

Besides general rules, there are also specialized techniques that are developed for a narrower circle of people: separately for men, women, children, for those who want to lose weight or with an emphasis on a particular problem area, for the disabled, etc. Next, we will take a closer look at the complexes for women and men, as well as for weight loss.

Exercises for women

Women's exercises are slightly different from men's both in the level of load and in the principle of exercise. So, let's look at the most successful exercises that the best morning exercise for women should include:

• walking in place with maximum knee lift;
• having crossed your fingers and placing them on one knee, you need to slightly extend the second leg forward and perform bending;
• lean back and, throwing your arms behind your back, reach your heels with your fingers, then lean forward - and so on in a circle;
• feet shoulder width apart. One hand rests on the back of the head, and the second on the belt. The torso is tilted towards the second arm;
• placing your hands on your belt, perform head rotations;
• rotation of the arms at the elbow and then at the shoulder joint;
• squats;
• leaning against the wall, alternately raise your knees to your chest;
• lie down on flat surface and, bending your knee, pull it to your chest with your hands. In this position, raise your torso;
• and finally - light exercises for the abdominal muscles.

All exercises are performed several times on each side (if their essence suggests this).

The best morning exercises for the stronger sex

The differences between women's morning exercises and men's can be expressed in the table:

As you can see, there are differences between the female and male approaches, but they are not that significant. The best one may include the same elements as a warm-up as the women's one, but the emphasis is more on strength training. In order not to repeat ourselves, we note only those exercises that are included only in the men’s complex:

1. As an option for a good, but not intrusive cardio load, the so-called “shadow boxing” using small dumbbells is considered. Moreover, it is advisable not to limit yourself to blows, but also to perform various rotations of the arms and twisting of the body.
2. Although we are talking about exercise, and not about a full-fledged workout, a few push-ups and pull-ups will not harm a man at all. Especially if you perform them under control and try to stretch at the peak points.

The rest of the exercises are similar to those for women, only the number of repetitions needs to be increased.

The best morning exercise for weight loss

Many people are concerned about the problem of excess weight. For such people, there are special methods of morning exercises that allow not only to effectively awaken the body, but also to get rid of annoying excess weight.

The difference between this complex is that it involves increased load. Therefore, before performing such exercises, you need to let the body wake up using the exercises described in the first complex. It is also recommended to drink a glass of water before starting work.

The morning exercise complex for weight loss includes the following steps:

1. Warm up. It can consist of jumping, swinging arms and legs, bending the body, and rotating the pelvis. A light, short jog, including on a treadmill, is a good warm-up.
2. Hand training. For this you will need small dumbbells. All kinds of bending, lifting and swinging are done with them. Next, you can do various push-ups that activate the pectoral girdle muscles.
3. And finally, it will be useful to do a set of squats. The main thing is not to rush and follow the technique.

As you can see, exercise for weight loss is not much more complicated than simple exercise (especially for men), however, it is more effective. But we repeat once again - you should not turn morning exercise into a massive pumping of the whole body in order to burn fat. This needs to be done at another time.

For weight loss, the regularity of physical exercise is much more important than its duration. Therefore, if you want to lose extra pounds, try to do at least a little exercise every day.

Now, in a nutshell, about other types and charging options.

Accelerated complex

A good morning exercise can be quick. This is very relevant, because modern man There is always not enough time. There is, for example, a 10-minute complex, which, being short, allows the body to wake up normally and recharge with energy. It includes non-aggressive work on all joints and major muscle groups.

Qigong

Except standard types For morning physical education, there is also an amazing Chinese technique called qigong. According to practicing trainers, it allows you not only to fill the body with vigor, but also to slow down the aging process, as well as heal annoying diseases. The technique is based on obtaining healing positive energy.

Children's exercises

Separately allocate children's version This complex is found in different manifestations in school programs. It stimulates healthy physical development child, without overloading the young body, and most importantly, it is designed in the form of a kind of game, which allows you to interest even the most restless kids.

Conclusion

The best morning exercise may be different for each person. We have only sorted out basic principles, which are considered the most universal and effective. As you can see, many of the principles of morning exercises are familiar to each of us from childhood. So there are no obstacles on the path to health and good spirits! The main thing is not to forget that charging is needed to wake up and it does not tolerate overload!

Feel invigorated and arrive all day at good mood Absolutely anyone can do a few simple exercises in the morning. And this is not just popularization on the topic of a healthy lifestyle, but a fact proven as a result of numerous studies. Morning exercises are a set of physical exercises aimed at warming up joints and various muscle groups.

Morning physical activity has a positive effect on a person’s emotional background. He achieves much more success at work, in family and friendships. According to a study from Appalachian State University, exercising every morning normalizes increased arterial pressure.

A psychologist from Duke University, observing patients with depression, reflected in his study “The Benefits of Morning Exercise” the relationship between the condition of patients and exercise. He discovered that warming up in the morning not only relieves this disorder, but also prevents the recurrence of the disease. The New York Times published an entire article about how scientists were able to document the fact that physical exercise stimulates and increases mental activity.

Morning home exercises

Assumes execution various types exercises that increase muscle tone and improve blood flow. You can do warm-up in the morning both at home and outside.

Set of exercises

To engage in morning physical activity, you don’t have to look for Gym, opening at dawn, or purchase special sports equipment. There are ten effective and easy-to-learn exercises that will allow you to keep yourself in good shape first thing in the morning.

Sport is definitely beneficial for everyone. However, given the presence of certain health problems and the body’s own characteristics, it would be useful to consult with a specialist. Once you are sure that there are no contraindications or restrictions, you can safely start exercising.

This exercise allows you to tone your muscles and is an excellent prevention of arthritis. You can start your warm-up in the morning with stretching. These can be both dynamic and static exercises. The most useful in the morning hours are considered to be the first ones, which are done from the “camel” and “cat” positions.

This does not mean that they are only part of the morning warm-up. Stretching exercises are beneficial regardless of the time at which they are performed. This is especially true for people working in conditions that do not require any active action. Stretching increases the flexibility of the back muscles and has a warming effect.

To perform the stretch:

1. Take a camel pose. Get on all fours, rounding your back so that your head tends to your pelvis, that is, it is lowered.
2. Take a cat pose. Bend your back in an arc downwards, raising your head.

The transition between positions is carried out with smooth and slow movements. The recommended number of repetitions is 4-5.

You can run on a treadmill and outdoors. Advantage last option is the opportunity to be in nature, but training on the simulator does not depend on weather conditions.

You can achieve the effect of running by controlling time and constantly increasing the duration. Clearly set goals will help with this. If jogging is new, you should start with brisk walking. The latter, by the way, will be an excellent alternative to running for older people.

Thanks to regular jogging and walking, bone tissue is strengthened and it becomes possible to control weight. This type of physical activity maintains blood pressure at a normal level and is good for the heart muscle.

Jumping in place

A truly good morning exercise involves including jumping in the overall routine. They maintain muscle tone, but most of all the deltoid and calf muscles, and have a beneficial effect on the cardiovascular system.

Performance:

Standing straight, place your feet together and jump up. As you jump, spread your arms and legs to the side. Return to the starting position and continue jumping. It is best to start with a duration of one minute and then increase the execution time until it is optimal.

Aimed at working out the abductor muscles of the femur, which are constantly involved not only when jogging, but also in Everyday life. They work when riding a bicycle and even when a person just gets into a car.

Swinging the hip abductors helps prevent forward tilt of the pelvis, a fairly common postural disorder. They are performed quite simply, which is clearly demonstrated in the photographs presented. The recommended number of swings on each side is 10-15 times.

The benefits of exercise are not limited to beneficial influence on the back. The “balancing table” pose allows you to improve your innate sense of balance, develop memory, and improve concentration.

Performance:

1. To get into the starting position, get on both knees and place your hands on the floor. Each movement is preceded by an inhalation.
2. As you exhale, extend your left leg back parallel to the floor and your right arm forward.
3. Lower your arm and leg as you exhale, returning to the starting position.
4. Repeat the same procedure, but with your right leg and left arm.

You should start with ten repetitions on each side.

Involve knees, hips and shins in the work. Squats help strengthen the calf and quadriceps muscles, hamstrings, and knee joints.

Performance:

1. Place your feet shoulder-width apart and extend your arms in front of you.
2. Lower yourself until a right angle forms between your thigh and shin.
3. Rise up to return to the starting position.

Beginners can start with two sets of 15 squats. It should also be taken into account that the described extreme point is not strictly limited. You can squat deeper.

Aimed at working the triceps, neck, and shoulder girdle. They are complex exercises that allow you to strengthen almost every muscle group. The mechanics of push-ups are such that the body is fully involved.

Performance:

1. Taking a lying position, place your hands shoulder-width apart.
2. Lower yourself down by inhaling.
3. Return to the starting position as you exhale.

An easier option for beginners would be to use a bench or chair on which to rest your feet. This will reduce the stress on the body. When such push-ups begin to be easy, you can move on to full-fledged implementation.

The repetitions should be increased gradually. So, without noticing it, you can increase the number of push-ups to 100 in one approach.

Maintain tone and strengthen the hamstrings, gluteal and quadriceps muscles. However, given the high load, they are done every other day. This is extremely important for those who exercise with weights.

Performance:

1. Standing straight, place your feet shoulder-width apart and place your hands on your hips.
2. Step your right foot forward. The bent knee should be in the same vertical line with the foot. At the same time, the left leg lowers down, practically touching the surface of the floor with the knee.
3. Repeat this procedure on the second leg.

You need to do at least 8-12 repetitions on each side.

This triceps exercise not only works great on your arm muscles, but also strengthens your forearm and brachioradialis muscles. It can be done both standing and sitting. The main thing is to choose dumbbells or a handy weighting agent with a comfortable weight that can be easily held in your hands.

Performance:

1. Take dumbbells and sit with your elbows resting on your hips, not too far from your knees.
2. Bend your arm at the elbow towards your shoulders. Inhale as you lift the dumbbells, exhale as you lower the weights.

Do one or two sets of 10-12 times on each side.

Bike

The most effective crunch exercise for the abs. Its implementation involves using the maximum possible number of muscle groups.

A video that clearly demonstrates the technique will help you master the bike. You can start doing a bicycle with the optimal 15-20 repetitions.

You don't have to do every one of the ten exercises every day. The most difficult ones, that is, from the sixth to the tenth, can be performed on weekends. On weekdays, jogging, walking, and stretching will be enough. This will allow you to quickly get into the desired rhythm and enjoy your workouts.

Conclusion

Morning exercises are a set of simple and effective exercises, the regular implementation of which helps improve sleep, have a great mood every day, and maintain and control weight.

Based on materials from: lifehack.org

All people on Earth are well aware of the benefits of morning exercises for the entire body. This is also talked about in primary school, trying to instill this habit of leading a healthy lifestyle in every child. However, in reality, few people are ready to get up early in the morning and do at least a few basic exercises.

If you overcome yourself and start waking up earlier in the morning to exercise, this will undoubtedly improve your mood, well-being, and increase organization and discipline. You will be energized for the whole day. Exercise, especially in combination with a contrast shower, helps you wake up better and feel better than if you just lie around for 10 minutes trying to get out of bed. It is especially productive to exercise on fresh air.

Also, now many fitness clubs are open 24 hours a day and allow you to visit them in the morning. This will be a kind of replacement for exercise in the fresh air if you don’t have parks or squares near your home where you can do exercises. Read on to learn more about how exercise affects the human body, as well as what exercises you should start with in the morning.

The effect of charging on the human body

First of all, the benefit of morning exercises is that it can accustom you to a routine. Exercise also helps improve metabolic processes in the body and increase the body's resistance to stress. Youth is extended, the aging process in the body slows down, brain cells are activated, allowing you to maintain clarity of mind all day, the person becomes more self-possessed and calm. Morning exercise helps keep you in shape and also helps you lose weight. excess weight. Physical exercise will help improve sleep, appetite, increase performance, and get rid of drowsiness and lethargy. For more information about the effect of physical education on the human body, read the article at the link.

Contraindications

If you feel well, you do not have any physical or physical abnormalities. mental development, you can safely do exercises without fear of consequences. However, if you have problems with your heart, joints, or back, then you need to consult your doctor about which exercises are recommended for you and which ones are best not to practice for now.

There are very few contraindications to morning exercises. Almost anyone, with some exceptions, can do it.

List of contraindications for morning exercises:

• Colds accompanied by elevated temperature bodies;
• Bleeding;
• Inflammatory processes;
• Pressure disturbance;
• Malignant tumors;
• Kidney diseases;

How to do exercises in the morning

First of all, you need to establish your age category, because... The charging duration is different for each age. If you do exercises with your child, you should remember that children quickly get tired and switch attention, so the duration of exercise for them should not exceed 10 minutes. If the baby is very small (2-3 years), then you should teach him to exercise through play, having fun demonstrating the exercise yourself. If you feel that your child is tired, it is better to stop the activity, otherwise he will become even more tired and will completely lose the desire to do exercises. With an older child, you can gradually increase the duration and intensity of the training, including more difficult exercises. But it is imperative to monitor the child’s condition for fatigue. It is better to conduct classes in the fresh air; if this is not possible, then in a well-ventilated area. In the future, the child himself can, if desired, increase the time of the lesson and its elements.

An adult can perform exercises more intensely, but the duration should not be more than 30 minutes, because... The main thing for exercise is to “stir up” the body, let it wake up, and not burden it with unnecessary extra exercises. In old age (from 55 years old for women and 60 years old for men), doing exercises is also very useful; the time can be reduced slightly if you feel that some exercises are difficult for you, there is no need to overexert yourself and put additional stress on the heart and respiratory organs. It is useful to combine exercises at this age with a shower or douche. You can often find older people doing so-called Finnish walking in the morning. This is a great alternative to exercising in the morning, because... It’s easy to do, there are practically no contraindications for it.

Charging duration should not exceed 20 minutes. Exercises at any age should be light; lifting weights in the morning is better not to do, especially in old age, so as not to hurt your back.

A set of exercises for morning exercises

Neck exercises

The simplest and effective exercise for the neck – these are tilting the head to the right and left, as well as turning the head to the sides. Then you should tilt your head forward and backward. These simple exercises will help you warm up cervical vertebrae and strengthens the neck muscles. They can be performed not only in the morning, but also throughout the day, for example, during breaks at work. But if you have a cold in your neck, or have osteochondrosis, it is better not to perform such exercises for now.

Exercises for the torso

Then you should stretch your body. First of all, do the following exercises:

• Starting position: stand straight, feet shoulder-width apart, hands on shoulders. Rotate your shoulders 10 times forward and 10 times backward.
• Starting position: the same. We place our hands in front of us and spread them to the sides at the count of “three or four.” Perform 10 times.
• Starting position: the same. Rotate your shoulders forward and backward 10 times.
• Starting position: the same. Try to bring your hands behind your back, holding one under the shoulder blade, the other above it. This will strengthen your back muscles. Also, the back muscles are strengthened by bending forward and backward, and push-ups. Moreover, push-ups can be performed not only from the floor, but also from other surfaces. This will also strengthen your chest muscles. These exercises are also performed 10-15 times.
• To strengthen the muscles of the upper abs, you should do body lifts 20 times while lying on your back. To strengthen the lower abs, while lying on your back, raise your straight legs and do the “scissors” exercise (while lying on your back, slightly raise your outstretched legs and cross them with quick movements).

Hand exercises

A useful exercise for morning exercise is push-ups. Push-ups also strengthen the arm muscles. They can be performed by resting your hands on the bench.

Leg exercises

Squats are good for your legs, but you need to do them correctly. You need to sit down with your butt back, as if you were sitting on the toilet. You need to squat without straining your knees, otherwise you can damage your joints. This exercise is performed 20 times in the morning. You can use weights - dumbbells weighing 1 kg and squat with them.

Lunges, leg swings, stretching, and walking on toes and heels are also useful. To strengthen your calf muscles, you should stand facing the wall, leaning on it with your hands, and alternately lift one or the other leg onto your toes. Perform this exercise 20 times.

What you need for morning exercises

Morning exercises are carried out on an empty stomach, or at least 40 minutes after a light, light breakfast (cereals, muesli, yogurt or kefir). Before charging, you need to wash your face, clean yourself up, and drink a glass of water. You must wear a sports T-shirt and tights. On my feet are comfortable sneakers that secure my feet well. They should not be too stiff to allow the leg to bend when running. Hair should be pulled back into a ponytail or braided to keep it out of the way. It is better to remove jewelry, chains, and long earrings.

Charging and running

It is very useful to combine exercise with running in the morning, this allows you to saturate the air with oxygen, activate metabolic processes, and reduce the incidence of illness. Before running, you need to warm up, do 10 bends, squats, and raise your arms to the sides. After running, you can’t stop right away; you need to gradually reduce the pace, otherwise the heart’s function will be disrupted. After running, you can continue warming up without burdening your body with too strenuous exercise.

It is better to run in parks and alleys with rough terrain. In such places you can not only enjoy nature, but also breathe fresh air. In addition, in parks you can meet like-minded people and run together so that it doesn’t get so boring. There is no need to try to overtake everyone, in this matter the pace is not the main thing, the main thing is the process itself. The pace should not be too fast. If you feel tired or your legs hurt, it is better to stop running or start walking.

There is no need to suddenly start making circles; you need to gradually increase the time and, if you are confident in your abilities, then the speed. If it's winter outside or it's raining, then a treadmill can be an alternative to running in the morning. Of course, this will not replace full-fledged exercise in the fresh air, but it may help for a while. If you decide to buy treadmill, you need to be confident in your decision and that you will study on it, because very often such an attribute is successful only the first time, and then sits and collects dust as unnecessary.

The duration of running in the morning should not exceed 10 minutes. In the future, you can increase the training time to 20 minutes. If you are just starting outdoor activities, the first lesson should be very short, because... If you are not used to it, you can stretch the ligaments, and your legs may hurt from the stress. After the first day, it is better to take a break and study every other day. In the future, as your muscles get used to the load, you can run every day. If you feel tired, it is better to stop the activity. You can take a bottle of water or unsweetened tea with you, take short breaks during the race and drink some liquid, do a short warm-up, then you can continue running. After running, you need to continue warming up, doing, for example, push-ups or pull-ups on the horizontal bar, if possible.