What are the best exercises to do in the morning. Morning work-out

GO.TUT.BY learned about the intricacies of morning exercises from the director and methodologist of the Fitness Academy, Maria Samsonova. And Maria is also the host of the charge in the Good Morning program of the Russian Channel One.

How to force yourself to wake up earlier and do exercises?

Very simple - go to bed earlier. " I don't like the theme of motivation, it doesn't work, - Maria delivers a verdict with a smile. — Today man decided to start new life, and spat tomorrow, because more important things appeared. Only discipline works here! If you want to do exercises - do it».

When to do morning exercises: before breakfast or after?

It is advisable to eat after charging. If hunger tormented and you first had breakfast, then you should wait about an hour - but then the exercises are unlikely to be considered morning exercises.

What is the optimal duration of a good morning exercise?

No more than 15 minutes. This is enough to walk through the main muscle groups, prepare them, make movements in the joints, make basic exercises that will prepare the body for a good day.

If you go to the gym or do fitness during the day or evening, do you need to exercise?

Certainly. Charging is, first of all, not a replacement for training, but a way to charge our body with strength, energy and vivacity for the whole day.

What, besides a little physical exercise, is charging useful?

When we sleep, we don't move. And while charging, we “wake up” the musculoskeletal system, remind the muscles how to contract and stretch. Morning exercises are also a way to relieve chronic fatigue and its main symptoms: apathy and lethargy.

Is it possible to burn calories with morning exercise?

Calories are certainly burned, but since the exercise lasts 10-15 minutes and is not intense, this will be a negligible expense. Take them into account daily allowance not worth it. It is also not necessary to do intensive exercises in order to burn more calories: only the awakened body is not ready for such physical activity.

Should there be different exercises for men and women?

No. Charging can be different depending on the age, fitness of the person. As for exercises, it is worth doing without complex movements. For example, if push-ups are hard, then it makes no sense to include this exercise in exercises. Do what you do with ease.

How to have breakfast after charging?

Morning exercises do not imply a big load. So have breakfast as usual. It is advised to focus on proteins, since muscles need nutrition after sleep, and carbohydrates are the key to our energy. This means that there is an omelet, cottage cheese or steamed cereals.

If I didn't get enough sleep, should I get up early to recharge?

“I would prefer sleep,” Maria says. - One of the purposes of charging is a healthy, pleasant state. And if a person is sleepy, broken, then there is no point in morning exercises. Therefore, to begin with, we sleep as much as necessary, and charging is an additional bonus for our body.

Waking up, we are somewhat inhibited, because our body still continues to be in a state of rest and sleep. It takes 2-3 hours to finally wake up. The process of washing helps to cheer up, allowing you to send impulses to the nerve centers. However, full awakening is impossible without the work of the joints and muscles. This is what morning exercises are aimed at. Before we learn how to do exercises in the morning, let's see what its benefits are.

For physical training, you should visit the gym 3-4 times a week, giving a thorough load on the muscles. Morning training, in turn, should carry a wellness meaning. Charging will bring maximum benefit if, over time, the exercises included in its complex will improve and become more complicated. It is recommended to do it in a ventilated area, in clothing that does not restrict movement. It is best to finish it with a contrast shower.

The benefits of morning exercises are obvious: it will help overcome the hypokinesia syndrome, which is expressed in irritability, bad mood, decreased vitality, increased drowsiness, lethargy and fatigue.

Difference from other types of loads

Do not turn exercise into a workout. She has other goals. Charging from that is called so that it carries the goal of energizing for the whole working day. Training is aimed at muscle tension by exhausting the body. After it, the body wants to rest, as a lot of strength and energy have been expended. Without some preparation, you can only bring yourself harm.

Some people prefer to do morning run in combination with various strength exercises for the arms, abs and other muscle groups. Such classes have a longer duration than charging: about 40-50 minutes. Attributing this type of load to charging would be wrong. Charging is called a complex exercise designed to warm up muscles and joints.

Charging can and should be combined with power loads, but their number, duration and type are determined individually depending on physical fitness, free time and desire. When is the best time to exercise in the morning or evening? Optimal time power loads for the body is the afternoon, and for charging - the morning.

Charging Rules

How to do morning exercises correctly? The body wakes up gradually and therefore any strong load immediately after waking up causes the heart to abruptly switch to an active mode of operation, which is harmful to the heart muscle.

Some types of exercises can be done right in bed. But this includes warm-up exercises carrying no load. This will not be enough for the day to pass cheerfully and actively. Therefore, it is recommended to walk, wash, drink at least a glass of water and then proceed to the main exercises.

Music for morning exercises is selected individually. If your complex has intense exercises, you should choose music with a tempo of 140-170 beats per minute. Most modern songs have this tempo. If charging takes place in a calm rhythm, you should choose slower compositions. Choose rhythmic songs, as they help to properly organize movements and coordinate breathing with them.

The best morning exercise is the one after which you feel a surge of strength and vigor. The main mistake when performing charging is excessive load. The main idea of ​​charging is to raise the tone of the body. It is not intended to build muscle mass. The best way identifying measures of load is their own well-being: there should not be a feeling of fatigue, fatigue. If this happens, the load must be reduced.

A set of exercises

Exercises for morning exercises have various variations, but the main ones are as follows.

Neck exercises

• Turning the head to the right and left.
• Tilt the head forward and backward, to the right and to the left.
• Slow circular rotations head.

You should not close your eyes if there are problems with the vestibular apparatus.

Hand exercises

Body Exercises

Leg exercises

Additional exercises

You can also add to the morning exercises complex strength exercises, such as:

• press exercises,
• pushups,
• rotation of the gymnastic hoop (hula hoop),
• expander exercises,
• exercises with dumbbells of small or medium weight.

The effect of regular exercise

By doing the exercises above, you will improve general state body, help it quickly switch to a working state.

Charging in the morning activates the work of our auditory, visual, vestibular and other apparatuses, mobilizes the central nervous system to work, which eliminates the state of inhibition present after sleep. Regular classes gymnastics lead to useful physical changes: improved blood circulation, proper functioning of the heart muscle, acceleration of venous blood flow. Charging has a positive effect on the functioning of the lungs, the blood is saturated with oxygen, which leads to the activation of acid-reduction processes in the body, strengthening muscles and strengthening joints.

Perform a set of exercises for morning exercises every day, and you will prepare your body for the upcoming physical, mental and emotional stress of the working day. A properly designed set of exercises will cheer you up and allow you to feel all the joys of an active lifestyle.

To have a beautiful, fit figure, you need to play sports at least every other day. Ideally, daily workouts are needed. The frantic rhythm of life, working moments and family worries do not always allow a modern man to find an hour in his schedule to visit the gym. There is always a way out! If you get up half an hour earlier, you can take this time physical development. Morning exercises for men will invigorate you for the whole day and allow your body to always stay in good shape!

What are the benefits of a morning workout?

Physical activity is necessary for every man. And we are not talking about exhausting workouts aimed at reducing body weight or building up. muscle mass. We are talking about the usual maintenance of the body and spirit in a healthy state. And exercises for charging in the morning for men will help with this. Why in the morning? Because it is in the morning that the effect on the joints and muscles is most effective. They are soft and easy to train. In addition, morning physical education will set the whole body to work properly. The effect will enhance the contrast shower after training: it will have a beneficial effect not only on the body, but also on the internal organ systems.

Charging in the morning for men will bring the following benefits:

• maintain correct posture;
• strengthen the muscular corset;
• normalizes blood flow;
• reduce the risk of developing cardiovascular diseases;
• normalizes the hormonal background;
• reduce excess weight and prevent its re-gain;
• make the body beautiful and fit;
• will lift your spirits and performance for the whole day.

How to motivate yourself to study?

1. We lie down on our back, spread our arms with dumbbells to the sides. We begin a slow reduction of straight lines, and then arms bent at the elbows.
2. We attach the expander to the wall by the hook and lie down on our back, head to it. On exhalation, we stretch the expander along the body, on inhalation we weaken the grip.
3. We get up on our feet, take a rubber tourniquet and fold it in half. We place one hand on the fold of the tourniquet, the second we take its handles. We repeat the movement of the archer when he tries to shoot.

If there are no devices, you can perform regular push-ups, which will simultaneously work out the muscles of the hands.

Hand exercises

For hands, any push-ups are perfect:

• from the floor from the knees or from straight legs;
• similarly, but from the sofa;
• all the same, but raising one or the other leg;
• push-ups with hand clap.

Working on the press

A classic exercise for the press is twisting in all its variations:

1. Straight twist - we lie on our back, bending our knees, and placing our hands behind our heads like a butterfly - we begin lifting the upper body.
2. Lateral twist - we do everything the same, but by tilting to one and the other knee, the corresponding arm can be straightened and pulled to the toe of the leg.
3. Reverse twist - from the same position we do not lift upper part of the body, and at the same time we tear off the lower legs from the floor, and pull the knees to the chest.

Additional exercises

Additional exercises include elements for stretching and relaxation, with which we will finish our morning exercises for men.

1. We put our legs apart, rise on our toes and, while inhaling, spread our arms to the sides. On the exhale, we bend, crossing our arms and slightly bending our knees.
2. We sit on the floor and do inclinations to straight legs.
3. Lie down on your back and completely relax. You can even close your eyes and lie down like that for a couple of minutes.

Possible difficulties

The main difficulty in morning exercises can be an early rise. Not everyone manages to force themselves to get up half an hour or an hour earlier in order to take time to exercise. Many people prefer to devote this time to sleep. The main thing here is motivation. Think about what morning exercises will give you, and what benefits it will bring to the body. Try to go to bed half an hour - an hour earlier, especially at first, so that the body does not feel a lack of sleep. And even better - turn men's morning exercises into a family one. Cooperative activity brings together and brings even greater benefits!

Think about why you need morning exercises. If only in order to wake up and set up the body for a new day, then you can simply perform the main set of exercises in a relaxed state. Do not rush anywhere, but slowly let every cell of your body wake up in motion.

If the time for additional classes other than morning exercises if you don’t, it’s better to pay more attention to it, especially in the power section. Deepen the press, do exercises on the arms, chest and legs.

You can do a warm-up complex every day, and add the main one every other day. So the muscles will recover from the main load, but they will not forget the taste of the movement.

Many argue about which exercise is useful: morning or evening? Supporters of morning exercises are referred to as "larks", supporters of evening exercises - to "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 exercise

Regarding the definition of the term charger, then in the specialized literature on physical education we will see that this is a set of movements (exercises) that a person performs after sleeping on an empty stomach.

Pros:

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

Minuses:

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

About evening exercises

Since the term charging is still defined morning complex simple exercises, then we call evening exercises conditionally. It would be more accurate to say about the evening workout.

Pros:

• speed up the metabolism (by the evening the metabolism slows down, which is why it is harmful to eat a lot at night);
• burn fat during sleep (muscles consume energy for their recovery within a few hours after training, so fat will be consumed to replenish energy at night).

Minuses:

• can cause insomnia. Indeed, a very intense evening exercise shortly before bedtime will cause insomnia. The solution is to exercise 2-3 hours before the intended sleep;
• can awaken a brutal appetite for the night. This problem is solved by reducing physical activity or a reduction in class time.

Thus, the advantages of both morning exercises and evening exercises are obvious, and the disadvantages are removable.

MORNING WORK-OUT

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

1. improve blood circulation and speed up metabolism;
2. invigorate the body to start the day with Have a good mood, that is, increase the production of endorphins;
3. improve muscle tone and make the figure slim;
4. improve concentration, to be collected all day.

Stage one.

This includes washing, morning prayers. Often Orthodox Christians are interested in how to organize their morning, namely, in what order exercises and prayers should follow: pray, and then do exercises, or first exercises, and then a prayer rule. What is better - immediately after waking up, cheer up with a warm-up, wash your face and start the “sweet conversation”, which St. Theophan the Recluse calls prayer? Or vice versa - to "charge" the spirit, and only then the body?

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

“Awakening from sleep, before any other work, stand reverently…”

So, having done the necessary for the body, ideally, you should do it. Indeed, can we focus on prayer and inner peace of mind if we do a series of physical exercises before that? Of course, there may be exceptions to this issue, but still, they will be exceptions.

Stage two. Actually charging (warm-up)

Physical education teacher Anna Sh. about exercises:“Exercises for charging should be done before breakfast after sleep. The load at the same time 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. The person after it remains not tired and even rested. General developmental movements, starting from the head and ending with toes and heels.

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

Then we move on to the shoulders: we make rotational movements first with the right shoulder joint, after the left, then both at the same time.

After the shoulders comes the turn of the arms:

• circular motion with an outstretched arm shoulder joint first right, then left, then both simultaneously from top to bottom;
• alternating arm swings up and down;
• movements with arms bent at the elbows at chest level back, followed by straightening the arms to the sides;
• movements with straightened arms at chest level to the 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 brushes in and out;
• raising straightened arms up while lifting on toes.

After the arms, we move on to the torso:

• torso down (legs 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;
• torso tilts left-right (when tilting to the left, the left hand is on the belt, the right is straightened and follows the body; when tilted 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 on toes, lowering down on heels (while legs are together);
• rotation of the feet in and out (the leg must be placed on the toe).

This concludes the morning exercises.

Gymnastics

Separately, it is necessary to say about the plan for conducting general developmental training at home. If time permits and there is a need for training, then it can also be done in the morning. However, you need to take into account several features compared to charging.

Morning workout:

• requires additional time for breakfast and its assimilation (working out on an empty stomach is bad, as energy will be overused over time).
• creates additional load for 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 the start of exercise;

General developmental training exercises must begin with a warm-up. The next step is to do the exercises individual groups muscles.

Exercises for the abs:

• from a prone position, we raise the legs brought together at an angle of 45 ° C upwards, while not lifting the lower back from the floor, several approaches 5-7 times;
• from a prone position, we raise the torso to a full sitting position, while the legs are 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 prone position we raise our legs and, holding on weight, we make scissors, several approaches 5-7 times;

We do jumps 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 we reach with both hands to the tips of the fingers, first of the right leg, then the left; after that we bring our legs together and reach out 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 foot to the right, while stretching left leg, and bending the right knee, several approaches;
• from a prone position knees bent, closed close, we get 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 whole body up towards the sun.

Morning workout is over.

EVENING CHARGING

Recall that in this article we called the evening complex of general developmental exercises evening exercises, i.e. home workout.

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

1. speed up metabolism;
2. bring the nervous system into balance;
3. remove the fatigue of the working day;
4. relieve tension from the spinal column and possibly relieve back pain;
5. achieve physical relaxation of the main muscle groups;
6. normalize the work of the respiratory and cardiovascular systems.

Exercises should be done on an empty stomach. Charging-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. When inhaling, bend your back and look up. Hold your breath for 2-3 seconds. When exhaling, we arch our back, at the same time pulling in the stomach, we press the chin to the chest. Hold your breath for 2-3 seconds. Several approaches;
• Pull out from a prone position left hand up and left leg down. Then we repeat the same for the right side. Several approaches;
• From a prone position, bend the right leg while inhaling, the left leg is straight. With the right knee fully bent, we press the thigh to the body, we 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 (to the side of the chair), holding the back of the chair with your right hand, bend the left knee while inhaling and wrap it around the elbow joint with a half ring, 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 the girth is performed with both hands;
• From a standing position, focus on a certain point in the distance at eye level. Slowly begin to raise the left leg, pressing the heel to the inner surface of the right leg. Try to raise your leg as high as possible. Relax. Having found balance, we exhale (full) and raise our hands above our heads (while taking a slow breath). Relax and stand like this, the gaze is focused on one point. The time spent in the pose is 3-4 minutes. Repeat for the other leg.

Easy run.

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

Charging exercises and home workouts will give you vigor, healthy sleep and good appetite normal weight, high spirits and tranquility.

Morning work-out is a set of light physical exercises for warming up the joints and muscles. It is necessary to perform exercises in the morning in order to fully wake up and bring the body into tone as soon as possible. Before considering the exercises, let's figure out how to exercise correctly in order to get the maximum benefit.

Charging Rules

Duration morning exercises should range from 10 to 15 minutes, no more. The task of charging is to charge the body with strength and energy. If charging lasts longer, then it can be considered full physical training. And such a load no longer charges, but trains the muscles and leads to physical fatigue. Moreover, given that the body is almost completely exhausted, you should not load yourself heavily. Charging is performed 5–10 minutes after waking up, before going to the shower (because after a little warm-up sweat will be released, and you still have to go to the shower), and also strictly before breakfast (so that the contents of the stomach, under pressure, do not go into the esophagus and did not bring discomfort during a small workout).

It is best to go to the bathroom upon waking up, brush your teeth, wash your face with cool water, which is great invigorating. After that, exercise, rinse and have breakfast. Such a start to the day has a positive effect on improving mood, increases working capacity, concentration, etc. For a clearer understanding of how to do morning exercises, let's look at a few more basic points.

1. When performing exercises, do not use dumbbells, kettlebells, barbells. All exercises are done only with your own weight.
2. Charging must be fresh air. You can open windows and a balcony in the apartment, and in winter you can ventilate the room 5 minutes before charging to fill it with oxygen.
3. Charging is best done in comfortable clothes made of natural material: cotton or linen. Such a fabric will allow you to relax in your movements and perform each warm-up exercise without discomfort and without any restriction in movement.
4. During breakfast, you can not overeat, otherwise it will pull you to sleep. The best breakfast is milk porridge from cereals, which belongs to COMPLEX CARBOHYDRATES. For example, buckwheat or oatmeal in milk. The worst breakfast after exercise is sandwiches with sausage and white bread, buns, meat, mushrooms (in general, everything that many people consider a normal meal in the morning).
5. To enhance the effect of charging - take a cool or summer shower, and hardened - pour over cold water with ice (optional).

Video to help you complete efficient charging in the morning:

What exercises are suitable for morning exercises?

A full morning exercise includes warm-up exercises for all parts of the body. In this section, we will analyze the warm-up complexes for the neck, arms, shoulders, body and legs. In addition, such movements, which we will now analyze, allow not only to wake up and tone ourselves, they also help to heal the joints, since each active movement fills our mobile joints with blood, thereby improving their mobility, health, etc. Such a warm-up the complex can also be done before the main workout. That is, you come to the gym, the first thing you need to do is warm up well, and then start lifting weights. This is very important point, which should be performed every workout to protect yourself from injury.

Neck

Warming up the neck allows you to prevent osteochondrosis or even get rid of it. This is especially true for people with sedentary work and uncomfortable sleep. Exercises are performed standing on your feet or sitting on a chair.

1 complex:

• Turn your head alternately to the left, trying to look behind your back as much as possible, then to the right. After that, you should tilt your head all the way with your chin in chest to feel a slight stretch back muscles neck. After that, gently move your head back, stretching the front muscles.

2 complex:

• Tilt your head to the left, trying to reach your shoulder with your ear. Then, repeat the same movement, tilting to the right side. Repeat tilting your head forward, and also gently move your head back (identical to the first exercise).

3 sets of exercises:

• We draw a semicircle in front of the head clockwise and against it. We throw our head back, and repeat the semicircle.
• After that, we perform head rotations in a circle, clockwise, then in the opposite direction.

Warm-up of hands and forearms

1 complex on the hands:

• Stretch your arms forward (in front of you). Squeeze the brushes into a fist and lower them down, after which, lift them up. Do about 6 repetitions (up and down).
• Then, the arms remain straight, begin to rotate the cams clockwise and counterclockwise.

2 complex on elbow joints:

• Straighten right hand to the right side of the shoulder and bend at the elbow. Then, begin to rotate your forearms clockwise and counterclockwise. Such a movement helps to stretch the elbow joints, fill them with blood. Repeat the movement with your left hand.
• After such a warm-up, you can diversify the exercise with an analogue. Straighten your arms in front of you, clench your hands into a fist and begin to perform rotational movements away from you, then inward.

3 complex on the forearm:

• Hands at chest level, bent at the elbow. With sharp movements, begin to wind your elbows behind your back (make two such movements). Then we straighten our arms and also sharply start back. Alternate arms with bent elbows and straight arms two times.
• One hand up, the other down. With sharp movements we try to bring our hands back. We perform two jerky movements, after which we change the location of the hands. We alternate: right above - left below, change of hands.
• After that we do circular motions straight arms forward, then back.
• We put our hands back, cling to the castle with our palms. We are trying to lift the lock from the palms up.
• One arm winds up above the head, bends at the elbow. The second starts from below, behind the back. Both hands meet behind the back and cling to the lock. The elbows are pulled back, stretching the muscles. Hands change.
• Hands on the belt, elbows turn forward, then back.
• Raise one shoulder up, lower down. Raise the other shoulder up, lower it down. Alternately change several times. Then we raise both shoulders up, both lower down. We do it several times. Now with your shoulders you need to draw a circle in one direction, then in the other. Repeat several times.

Body warm-up

• Warming up the body is done by analogy with the neck. The body bends left and right with outstretched arms, then forward and backward. With each tilt, you need to bend the body as much as possible, reach the floor with your hands. With the reverse arching of the body, try to stand on the bridge.
• After the slopes, circular movements are made in one direction, then in the other. If there is a light hoop, you can twist it for 2 minutes to stir the vertebrae. I draw your attention to the fact that the hoop should be more or less light, without any massagers, etc. The lighter the hoop, the more people makes rotational movements in order to keep it at the waist, thereby kneading its torso well. If there is a crossbar in the apartment, you can hang for half a minute.

Leg warm-up

• Rotate the feet alternately in one direction, then in the other. Similarly, warm up the knee joints.
• Make a lunge on one leg. Put your hands on the foot of the dropped leg. The second leg at this moment touches the floor with the knee. This leg needs to be straightened, then bent again so that it just touches the floor. Do this several times, then change legs.
• Then you need to do 15-20 regular squats. On each squat, the arms are extended forward, with a straight body - arms at the sides.

The basic warm-up exercises that most people can know from school days have been described above. In principle, this is where our warm-up can be completed, however, for a more effective awakening, you can use additional exercises.

Additional exercises for morning exercises

Movement options for morning awakening exist a large number of. This does not have to be some kind of ordinary warm-up with the use of exercises that we performed back in school. Let's look at additional exercises and low-impact methods that you can use in your workout.

jump rope

If there is space in the apartment and there is a jump rope, then 10 minute jumps will benefit. They strengthen cardiovascular system, burn extra calories, have a generally restorative effect on the body.

To improve coordination

For people with impaired coordination of movements, in addition to easy charging, you can include exercises from Pilates. For example, standing on one leg, pull the other forward, then take it to the side, then back. Without stopping and without putting your foot on the floor, stretch it forward again, then to the side, then back. As soon as the balance is lost, and the leg touches the floor, you need to change position to the other leg.

Task: daily increase the result without losing balance. When the exercises are worked out, and it seems to you that it is already too easy, then you can complicate the exercise by slightly bending the supporting leg at the knee. This will complicate the task of maintaining balance.

In principle, PILATES is very effective technique training, which allows you not only to wake up well, to tone the body, but also to adjust your figure. In addition, in Pilates there are a huge number of exercises that you can use as the main charge in the morning. You can learn more about the training method itself, learn about its effectiveness and consider a set of Pilates exercises at.

For a thin waist

If at the same time you want thin waist, which is not there, then a group of exercises for the press and sides can be connected to the charge. For example, lying on the floor, do exercises with your legs: scissors, bicycle, hundred, or hold straightened legs in a canopy for as long as possible. This is one of the most popular Pilates exercises.

After a week, complicate the task by lifting the body up. In this position, resting your hands on the floor, it is more difficult to perform scissors and a bicycle, and even more so to keep your legs hanging for several minutes. The press gets good static load, improving the tone of the anterior core muscles.

Additional exercises for the press:

Hook your feet on a bed or chair, put your hands behind your head. Raise your body up. You need to feel the abdominal muscles. To begin with, achieve 3 sets of 15 times. Over time, you can do 20-30 times in 3 sets or pick up any weighting agent:

• water bottle,
• light dumbbell,
• sand bag.

While charging, you can pick up the ball and do tilts to the sides with it. It will be more effective if you first work out 1 side 15 times, then switch to the second side and do the same 15 times. Repeat tilts for 15 repetitions to the left and right side. In total, we perform 2-3 approaches. Over time, the ball can be replaced by a small dumbbell. (If you want a thin waist, this exercise is best avoided, as it trains the oblique muscles, which can visually increase the width of the waist.)

There is 1 more good exercise, which simultaneously works with the press, including the lower one, with the muscles of the arms and back.

To complete the exercise, you will have to buy 1 pancake for a 10 kg barbell in a sports store. Take it in your hands, and start circular movements, passing the pancake over your head, lowering it clockwise down, closing the circle. Make 5-10 circles, then change direction.

10 kg to start is a heavy weight. But if you buy 5 kg, then by the second lesson you will no longer feel the weight of the pancake. It’s better to immediately take 10 kg, and if it’s hard, do 1-2 circles in one direction, then in the other. With each morning exercise, add 1-2 circles. Over time, you can reach up to 50 times in one direction, then in the other.

For leg muscles

For girls who have plump legs, you can add leg swings. The exercise is done while standing, leaning on a wall or any furniture. First, one leg swings forward, to the side, back 15 times. Then you need to turn to the other side and repeat the swings with the second leg. This counts as 1 set per leg. There are 3 steps to take.

Over time, the number of swings can be increased from 15 to 30, or you can buy weights on your legs and continue to perform 3 sets on each leg 15 times with weights.

You can also get on all fours, and start swinging one leg to the side 15 times, then back 15 times. Change legs and repeat the exercises. Over time, the number of swings needs to be increased or weights should be put on. In this exercise, the inner thigh muscles work great and gluteal muscles. This exercise is perfect for girls who want to tighten their ass.

Although, at the very beginning, it was said that it is better not to use any weighting agents, nevertheless, for advanced athletes who have been in the gym for more than a day, lead an active lifestyle, such exercises with additional weight, squats, swings etc., such a charge will be an excellent awakening medicine.

Here it is worth mentioning 1 point right away that in the case of cardio for weight loss, you can change breakfast for a greater effect. If it was said above that the best breakfast is porridge, then at this stage, in order to lose weight, it would be best to consume protein foods. For breakfast after cardio, you can make an omelet from boiled or steamed eggs. You can not eat porridge. Why is that? Because they are hard to digest by the body, which spends a lot of energy to process protein. And where to get the energy from? - From subcutaneous fat.

Although, nevertheless, it is best, in order not to burden your body in the morning, for weight loss you should take the bulk of carbohydrates in the first half of the day, and leave the bulk of protein foods in the afternoon. That is, even after a cardio workout in the morning, you can eat buckwheat porridge or oatmeal.

Breakfast time does not change. You need to have breakfast after charging. But before it, you definitely need to drink a glass of clean warm water so that the stomach starts working, cleanses, and there is no nausea during exercise. It is also very beneficial for weight loss and healthy functioning of the entire body.

So, the easiest cardio workout is running on an empty stomach. This approach is great for speeding things up. Woke up, warmed up, washed, dressed, put on shoes, went outside. The run should last no more than 15 minutes. The pace of the run is free, easy, medium. You can alternate an easy pace with accelerations (so, let's say, perform, which is even more effective than a regular run). But 15 minutes of ultra-high pace on an empty stomach can lead to a sharp decline in strength, dizziness, loss of consciousness, foot injury. Therefore, do not abuse and do not overload your body.

It is undesirable to run for more than 15 minutes. The maximum is 20 minutes. Everything above will go to destruction. An organism that has not yet been backed up by breakfast needs energy. For 15 minutes while you are running, he uses up fat reserves. After that, it is more difficult for him to take fat reserves from under the skin, near the organs, and he begins to look for more easy way- feed on glycogen from the liver. This cannot be allowed. In general, run in moderation, and everything will be fine. Also, it is very important to get a heart rate monitor. Many do not know, but running in a certain interval of the number of heart beats per minute affects the efficiency of burning fat. It is recommended to run at a pulse pace - 115-135 beats per minute. In addition to losing weight, running is very useful for, which is very important for people who are into bodybuilding.

If we are talking about the usual warm-up, which we considered at the beginning of the article, breakfast will be quite simple, and in principle, it will not differ in any way from the same breakfast for weight loss or after the same run. Buckwheat or oatmeal will do, you can also cook instead of all this, an omelet and cut a light salad.

After the run, there is nothing else to do. It remains to have breakfast with the same omelettes or boiled eggs with salad, etc. In fact, there are a large number of options for a morning meal. The first and final rule to follow in any case is healthy food. Avoid fried, fatty and other harmful products nutrition. Also, do not falsely rely on juices that are sold in any store in packages. There is practically nothing natural and even more beneficial for health. If you have the opportunity, make fruit juices, they are much more useful.

Remember, if you want to lose weight, YOU CANNOT LIMIT YOURSELF IN EATING, for example, starve, malnourished, and in general, all that many young ladies suffer from. Remember the most important thing if you want to reset excess weight, the main thing to focus on is not charging. It is necessary, in fact, for the usual awakening, bringing the body into tone for further work throughout the day. You should focus on NUTRITION (70% attention) and the main workout in the same fitness center or gym(30% attention). To start the process of fat burning, you need to spend more calories than you consume in a day. And that's it, there are no secrets here. At proper nutrition, sufficient calorie consumption and consumption, you can burn fat reserves, improve your health and so on. No need to starve, torturing yourself and your body. Just eat right and exercise.