Ecology of life. Fitness and sports: So, armed with confidence and determination, remembering the saying: “How you start the day is how you spend it,” you decided to do exercises in the morning...
"Get ready to perform gymnastic exercises"- these words spoken by Nikolai Gordeev under musical accompaniment Valentina Rodina, the famous Soviet morning exercises on the radio. Adults and children used it; they brushed their teeth, had breakfast, and got ready for work and school.
Today, despite the propaganda and fashion for healthy image life, there are practically no such programs on TV and radio. Moreover, in many forums dedicated to healthy lifestyle, morning exercises are assessed quite skeptically.
In this article we will focus on exercise sets for adults and children, and consider some practical and theoretical aspects associated with physical activity in the morning.
Arguments for or why you need to do exercises in the morning
G. Landry, fitness trainer and author of high-intensity weight loss programs, claims that one of the important elements when playing sports is morning exercises. Regular exercise helps, in his opinion, to lose weight and improve general condition body.
He identifies 10 reasons why you need to do morning exercises:
1. More than 90% of people who do exercises in the morning improve their results in sports.
2. Morning activities contribute to a “jump” of metabolism, as a result of which the body burns more calories per day.
3. By doing exercises, a person receives a charge of vivacity and energy.
4. Many people say that exercising in the morning helps them regulate their appetite throughout the day.
5. Morning exercise helps awaken the body. Over time, the circadian rhythm adjusts to this regime, and the person feels better.
6. By doing exercises, we become more disciplined.
7. Research has confirmed that physical activity stimulates mental activity.
8. By doing 10 minutes of exercise in the morning, you can keep your body in shape.
9. As a result of exercise, physiological processes in the body will work better, which will lead to an overall improvement in well-being.
10. Just try doing exercises in the morning and you will see how great it is.
Promoted by films running in the morning is perceived by many as the best alternative to charging. What is healthier and better - exercise or morning jogging, we will let everyone decide for themselves; there is enough material on the Internet on this topic. There is no doubt that competent exercise is useful in any form, but not everyone will be able to readjust and start running in the morning, because it requires a lot of effort, willpower and time.
In addition, there are discussions regarding when is the best time to run and whether morning running is harmful. But if you're determined to run in the morning, here are some facts and recommendations:
- There is an opinion that the air is cleaner in the morning, which means running at this time is healthier.
- Thanks to running, the body is saturated with oxygen, muscles and joints are toned, and metabolic processes are more active.
- Those who run in the morning are much less likely to suffer from insomnia. Running has been proven to have a positive effect on the cardiovascular, nervous and respiratory system. While jogging, almost all human muscles are involved.
- Running helps strengthen immune system. Sweating also releases toxins accumulated in the body.
- Running is a serious activity, and an unprepared person can get injured. If there are any medical contraindications, it is better to consult your doctor first. Also, always do a warm-up.
- Running is perfect for those who want to lose overweight. So, during an hour-long run at a speed of 10 km/h, a man weighing 80 kg “burns” more than 800 kcal.
- The route and equipment are of great importance. You need to run where there are trees - in a forest plantation, a park. Clothing should be comfortable and not restrict movement. Shoes are true to size and have soft soles.
Many useful information and answers to questions from those who have just decided to start running in this report:
A set of exercises for morning exercises
So, armed with confidence and determination, remembering the saying: “How you start the day is how you spend it,” you decided to do exercises in the morning. There are many exercises, you can combine them and do them in any order. Let us dwell on some important aspects that you should know before starting the exercises.
1. You should not do exercises immediately after waking up. Get up, drink a glass of water, wash your face, stretch, and then start doing exercises.
2. The body is not yet ready for heavy loads in the morning. The exercises performed should be smooth and not contain sudden movements. During exercise, try to breathe evenly and calmly.
3. It is also better not to resort to power loads. It is optimal to do aerobic and bodyweight exercises in the morning.
4. You need to perform each exercise 8-10 times. Try to do exercises daily.
Also interesting:
Exercises:
For the head: turns left and right; bending back and forth.
For shoulders and arms: rotational movements of the shoulders alternately and together; rotation with straight arms, describing a circle; alternate swings of arms - one hand from above, the other from below; rotation with arms bent at the elbows different sides.
For the torso: feet shoulder-width apart, perform smooth bends forward, trying to touch the floor with your palms; with your arms bent at the elbows, holding your belt, rotate your pelvis with slight bends forward in both directions.
For legs: alternately swing your legs back and forth; squats without lifting your heels off the floor; raises on the toes. published
Waking up in the morning, we feel a certain lethargy, because the body still continues to be at rest. It takes a couple of hours for a person to finally wake up. Morning hygiene procedures help to invigorate: brushing teeth, washing and showering. Thanks to them, impulses are sent to the nerve centers. But without proper work of joints and muscles, complete awakening does not occur, which is why morning exercises are so important.
Before moving on to the question of how to do it correctly, let’s consider what its benefits are.
It is clear that for physical training, which gives the muscles a thorough load, it is necessary to visit the training room 3-4 times a week.
As a health procedure excellent option is morning exercises. It will bring maximum benefit if it becomes regular, and the exercises included in the complex will become more complex and improved over time. Of course, the room in which gymnastics is performed must be well ventilated, and the clothing must be comfortable and not restrict movement. It’s very good if, after charging, you have the opportunity to take a contrast shower. That's it - you are charged with energy for the whole day!
The benefits of morning exercises are enormous: it helps to overcome hypokinesia syndrome, which manifests itself in increased irritability and drowsiness, bad mood and fatigue, decreased vitality and lethargy.
Charger– this is not a training session. Her goals are different. That’s why it’s called exercise because it gives you a boost of energy for the whole day. In contrast, training is aimed at “exhausting” the body, which occurs as a result of muscle tension. After such activities, which require enormous strength, it is hardly appropriate to talk about vigor. The only thing you want after training is peace.
Many people try to combine morning jog and a set of strength exercises for arms, legs, and abs. But the duration of such classes is much longer than the time allotted for charging. Such workouts last from 40 to 50 minutes, so you can’t call them exercises.
Exercise is a set of exercises that are designed to warm up joints and muscles.
You can, of course, plug it into the charger strength exercises, but there should be few of them. For power loads optimal time is the afternoon, and for charging - the morning hours.
Charging rules
How to do exercises correctly? Since the human body wakes up gradually, the exercises should be started with the easiest ones, which can be performed even without getting out of bed. This will help the heart smoothly switch to active mode so as not to sharply load the heart muscle. However, such exercises are warm-up exercises, so they are not enough to make the day active. You can do them, then wash your face, walk around, drink a glass of water and then perform a set of basic exercises.
If you like to do exercises while listening to music, please do so. If there are intense exercises in the complex, then the music tempo is recommended at 140-170 beats per minute. This is the tempo of most modern songs, so everyone can choose the music that they like best. For a calm rhythm, the music should be slower. Rhythmic songs chosen as accompaniment will help to properly organize both movements and breathing.
The best morning exercise is considered to be the one after which you feel a surge of vigor and strength. The main mistake people make is overloading - you don’t need to be too zealous while charging. Its main task is to awaken and tone the body. And for extension muscle mass there are trainings. That is, after charging you should feel cheerful, not tired. If fatigue is present, the load needs to be reduced.
An approximate complex for morning exercises
Exercises for charging have a lot of variations, but they should all include movements for the neck, arms, torso, and legs.
Neck exercises
- Turns the head left and right.
- Head tilts left and right, back and forth.
- Circular slow rotations of the head.
If you have problems with the vestibular system, you do not need to close your eyes during exercises.
To warm up the joints of the hands, perform rotational movements with your fists. In addition, you can perform rotations with your hands clasped together.
- For shoulder joint perform shoulder rotations - two at the same time and alternately.
- Also circular movements performed with straight arms.
- Bending your arms at the elbows, make rotational movements to the count of 1-2-3-4, first performing them towards yourself, then against you (to the count of 5-6-7-8).
- Bend your elbows and touch your shoulders with your fingers and rotate your elbows. They don't take their fingers off their shoulders. On the count of 1-2-3-4 the elbows rotate in one direction, and on the count 5-6-7-8 - in the other.
- Forward bends are performed with feet shoulder-width apart. You need to touch the floor with your fingers or palms (as stretching allows). The exercise is performed without jerking, slowly.
- Place your hands on your waist and begin to rotate your hips. At the same time, movements should not pinch the muscles and cause pain.
- Side bends. Feet are shoulder-width apart to ensure a stable position. The right hand is raised up, and the left is on the belt. Tilt to the left is performed on a count of 1-2. At the count of 3-4, the hands change position and the bends are performed to the right side. This stretches the back muscles. But, you need not to overdo it and, if the tension is strong, the load needs to be reduced.
- Hold your hands in a “lock” and bend them at the elbows. Place your feet shoulder-width apart and rotate your torso. IN left side We turn at the count of 1-2, to the right - at 3-4, without lifting our feet from the floor.
- We alternately swing our legs forward and backward (10-15 times with each leg).
- Then, we raise our legs to the sides (also 10-15 lifts with each leg).
- We make circular movements in the knee joint.
- Without lifting your heels off the floor, perform deep squats. For beginners, 10-15 squats will be enough.
Additional exercises
Strength exercises that can be added to your morning exercise routine:
- abdominal exercises;
- push-ups;
- rotation of the hala hoop (gymnastic hoop);
- exercises with an expander;
- exercises with medium and light weight dumbbells.
The effect of regular exercise
If you do all the exercises given, it will be easier to wake up in the morning and get into work mode. Exercise done in the morning activates vision, hearing, nervous system, vestibular apparatus, which eliminates the lethargy that is present after a night's sleep. It also has a beneficial effect on lung function.
The above complex (like any other), performed in the morning, will prepare the body for the mental, physical and emotional stress that awaits everyone during the day.
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Video: Morning exercises
Some do exercises simply out of habit, others - in order to stretch certain parts of the body that will be most involved in work, others do something like aerobic training- in order to cheer up and lose some excess weight.
But few people know that the right set of exercises performed in the morning will be effective for all of the above cases.
What are the benefits of morning exercises?
The benefit of morning exercises is that it charges the body with energy for the whole day. In fact, the body is already full of energy, but if you perform a set of exercises in the morning, the brain, rested during sleep, will work much more efficiently, which will have a positive effect on the entire body.
Individuals who want to get rid of extra pounds, or simply improve your tone, you should definitely do morning exercises. For those who have digestive problems or simply cannot imagine life without supplements in the form of pharmaceutical drugs and dietary supplements, morning exercises will also be very useful.
Of course, you should not give up vitamin complexes and dietary supplements if you have serious intestinal problems, overweight, but if, in addition to this, you include daily morning exercises, your well-being will return to normal even faster.
For some reason, it is believed that to lose weight it is enough to simply wave your arms and legs for 10-15 minutes every morning. In this regard, morning workouts are more useful than evening workouts, but simple swings of the limbs are not enough.
We need exercises that involve muscle groups– push-ups, squats, standing bends, pull-ups and simple exercises for the abdominal area – torso twists, crunches and lateral twists.
The best exercises for morning exercises
It would seem, why do you need the exercises that gym regulars do in the morning... After all, in the morning you just need to cheer up and stretch your joints after a night of inactivity. Yes, for a simple warm-up, swinging your arms and legs may be enough.
But in order to invigorate the brain and maximize all functions of the body, we need movements that involve muscle groups. In addition, these exercises for maintaining healthy joints are much more useful than swings and spins.
Morning exercises for men:
The above set of exercises for morning exercises will help maintain figure and strengthen the immune system for all men, if you do it with diligence, regularly and at the same time eat right and follow a sleep schedule.
Morning exercises for weight loss for women:
In general, morning exercises for women should be slightly different from exercises for men. Moreover, not only the exercises should be different, but also the number of repetitions in the approaches. Women should avoid push-ups b - insofar as the chest muscles are involved in this movement.
Two or three sets of low reps won't hurt, but they won't do much good either. And this exercise is considered harmful for women because it puts maximum stress on the chest muscles. The more a woman tenses the muscles of the chest area, the worse it affects the condition of the mammary glands.
For those who do exercises to keep fit and improve their mood, the complex does not need to be changed. But for women who want to get rid of body fat, adjustments need to be made.
- Squat-jumps
These are practically the same squats, but with the difference that in the concentric phase (when standing up) of the exercise you need to speed up the movement, and jump almost at the highest point. The exercise should be without delays or disturbances - like a squat with acceleration and a jump. You don't need to jump as high as possible.
Jump so high that you can comfortably place your feet back on the floor at the required width (for most, it is equal (or almost equal) to shoulder width), and begin the next repetition. Execute 3 sets of 12-15 reps. If 15 reps are extremely easy for you, perform this exercise with light dumbbells.
- Dumbbell presses standing or seated
Take dumbbells that you can handle 15 reps th and do with them 4 sets. Number of reps: 12 for the first three and 15 for the last. The last set should tire out your shoulders and triceps (the back muscles of your arms) nicely. Performing such exercises daily is guaranteed to protect the joints of the shoulders and elbows from microtrauma and other problems.
- Body rotations
For owners very wide waist It is highly advisable to perform this exercise after squats-jumps. You need to make body turns correctly and not spare any effort on it. Otherwise there will be no use. Doing this exercise incorrectly will not help you remove extra centimeters, even if you do it very often and in large quantities.
Sit on a comfortable chair and place a light stick on your shoulders. With your hands on the ends of the stick, turn vigorously without helping yourself with your legs. Then immediately return to starting position and after waiting a second, turn in the other direction. Two turns in different directions is one repetition.
Do maximum reps. Then - after a rest of 2-2.5 minutes - another approach with the maximum number of repetitions. Do not use weights exceeding 5 kg, even if you can easily do 100 reps. Better increase the number of sets.
We'll tell you everything about how to do it. You don't have to go to the gym for this.
Eternal women's question: How? Lying on the sofa - no way. Required physical activity and a little motivation.
Morning exercises is a complex of lungs physical exercise for warming up joints and muscles. It is necessary to do exercises in the morning in order to fully wake up and tone the body as quickly 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 purpose of exercise is to charge the body with strength and energy. If charging lasts longer, then it can be considered full. physical training. But such a load no longer energizes, but trains the muscles and leads to physical fatigue. Moreover, considering that the body is almost completely exhausted, you should not put too much strain on yourself. Exercises are performed 5–10 minutes after waking up, before going to the shower (since after a short warm-up you will sweat, and you will still have to go to the shower), and also strictly before breakfast (so that the contents of the stomach, under pressure, do not exit into the esophagus and did not cause discomfort during a short workout).
The best thing to do when you wake up is to go to the bathroom, brush your teeth, and wash your face with cool water, which is very invigorating. After this, exercise, rinse off and have breakfast. Such a start to the day has a positive effect on improving mood, increasing productivity, concentration, etc. For a clearer understanding of how to do morning exercises, let's look at a few more basic points.
- When performing exercises, you should not use dumbbells, weights, or barbells. All exercises are done only with your own weight.
- Charging must be on fresh air. In the apartment, you can open the windows and balcony, and in winter, ventilate the room 5 minutes before charging to fill it with oxygen.
- It is better to do exercises in comfortable clothes made of natural material: cotton or linen. Such fabric will allow you to relax in your movements and perform each warm-up exercise without discomfort and without any restriction in movement.
- You should not overeat during breakfast, otherwise you will fall asleep. The best breakfast is milk porridge made from cereals, which belongs to COMPLEX CARBOHYDRATES. For example, buckwheat or oatmeal with milk. The worst breakfast after exercise is sandwiches with sausage and white bread, buns, meat, mushrooms (in general, everything that many people consider a normal meal in the morning).
- To enhance the effect of charging, take a cool or summer shower, and for hardened ones, douse yourself cold water with ice (at your discretion).
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 warm-up complexes for the neck, arms, shoulders, body and legs. In addition, such movements, which we will now analyze, allow us not only to wake up and tone ourselves up, they also help to improve joint health, since each active movement fills our moving 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 thoroughly, 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 get rid of it altogether. This is especially true for people with sedentary work and with 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 which, you should tilt your head until your chin rests on the chest to feel a slight stretch posterior muscles neck. After this, smoothly 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 smoothly move your head back (identical to the first exercise).
3 set of exercises:
- Draw a semicircle in front of the head clockwise and counterclockwise. Throw your head back and repeat the semicircle.
- After this, we rotate our heads in a circle, clockwise, then in the opposite direction.
Warm up the arms and forearms
1 complex on the hands:
- Extend your arms forward (in front of you). Squeeze your hands into a fist and lower them down, then lift them up. Do about 6 repetitions (up and down).
- Then, with your arms remaining straight, begin to rotate your fists 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. This movement helps to stretch the elbow joints and 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 fists and begin to perform rotational movements away from you, then inward.
3 complex on the forearm:
- Hands at chest level, elbow bent. With sharp movements, begin to move your elbows behind your back (make two similar movements). Then we straighten our arms and also sharply move them back. We alternate hands with bent elbows and straight arms twice.
- One hand is up, the other is down. We try to move our arms back with sharp movements. We perform two jerking movements, after which we change the position of the hands. We alternate: right at the top – left at the bottom, change hands.
- After this, we make circular movements with straight arms forward, then back.
- We bring our hands back, clinging to the lock with our palms. We are trying to lift the lock from our palms upward.
- One arm is raised above the head and bent at the elbow. The second one starts from below, behind the back. Both hands meet behind the back and lock into a lock. The elbows are pulled back, stretching the muscles. Hands change.
- Hands on the belt, elbows turned forward, then back.
- We raise one shoulder up, lower it down. Raise the other shoulder up, lower it down. Change alternately several times. Then we raise both shoulders up, and lower both down. We do it several times. Now you need to draw a circle with your shoulders in one direction, then in the other. Repeat several times.
Core warm-up
- Warming up the core is done by analogy with the neck. The body bends left and right with outstretched arms, then forward and backward. With each bend, you need to bend your body as much as possible and reach the floor with your hands. When bending the body back, try to stand on the bridge.
- After bending, circular movements are made in one direction, then in the other. If there is no heavy hoop, you can twist it for 2 minutes to move 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 hold it at the waist, thereby warming up your torso well. If there is a crossbar in your apartment, you can hang for half a minute.
Leg warm-up
- Rotate your feet in a circle, alternately in one direction, then in the other. Warm up your knee joints in the same way.
- Lunge on one leg. Place your hands on the foot of the fallen leg. At this moment, the second leg touches the floor with its knee. This leg needs to be straightened, then bent again so that it barely 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, the arms are at the sides.
Were described above basic exercises for warm-ups, which most people may know from their school days. In principle, our warm-up can be completed here, however, for a more effective awakening, you can use additional exercises.
Additional exercises for morning exercises
Movement options for waking up in the morning exist large number. This does not have to be some kind of ordinary warm-up using exercises that we did back in school. Let's look at additional exercises and low-impact methods you can incorporate into your exercise routine.
Jumping rope
If you have space in your apartment and a jump rope, then 10 minutes of jumping will do you good. They strengthen cardiovascular system, burn extra calories, and have a generally restorative effect on the body.
To improve coordination
For people with poor coordination of movements, in addition to easy charging, you can include exercises from Pilates. For example, standing on one leg, stretch the other forward, then move 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.
The task: to increase the result every day without losing balance. When the exercises are practiced, 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 make it more difficult to maintain balance.
In principle, PILATES is very effective technique training, which allows you not only to wake up well, tone your body, but also correct your figure. In addition, there are a huge number of exercises in Pilates that you can use as your main exercise 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 you want to thin waist, which is not there, then you can connect a group of exercises for the abs and sides to the charging. For example, lying on the floor, do exercises with your legs: scissors, bicycle, hundred, or keep your legs straight and suspended for as long as possible. By the way, these are very popular Pilates exercises.
After a week, make the task more difficult by lifting your 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 suspended for several minutes. The press gets quite good static load, improving the tone of the anterior core muscles.
Additional abdominal exercises:
Hang your feet on a bed or chair, put your hands behind your head. Raise your torso up. You need to feel the abdominal muscles. To start, achieve 3 sets of 15 reps. Over time, you can do 20-30 times in 3 approaches or pick up any weighting material:
- water bottle,
- light dumbbell,
- a bag of sand.
While charging, you can pick up the ball and bend to the sides with it. It will be more effective if you first work 1 side 15 times, then switch to the second side and do the same 15 times. Repeat the bends for 15 repetitions on the left and right sides. We perform 2-3 approaches in total. Over time, the ball can be replaced with a small dumbbell. (If you want a thin waist, it is best to avoid this exercise, as it trains the oblique muscles, which can visually increase the width of your waist).
There is 1 more good exercise, which simultaneously works with the abs, including the lower one, with the muscles of the arms and back.
To perform the exercise, you will have to buy 1 weight plate for a barbell weighing 10 kg from a sports store. Take it in your hands and begin circular movements, carrying the pancake over your head, lowering it clockwise down, closing the circle. Make 5-10 circles, then change direction.
10 kg is a heavy weight to begin with. 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 walk 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 standing, leaning your elbow on a wall or any furniture. First, swing one leg forward, to the side, and back 15 times. Then you need to turn in the other direction and repeat the swings with the second leg. This is considered 1 approach for each leg. You need to do 3 such approaches.
Over time, the number of swings can be increased from 15 to 30, or you can buy weights for 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 worn. Works great in this exercise internal muscles hips and gluteal muscles. This exercise is perfect for girls who want to tighten their butt.
Although, at the very beginning, it was said that it is better not to use any weights, nevertheless, for advanced athletes who have been training in the gym for several days and lead an active lifestyle, similar exercises with additional weight, squats, swings etc., such exercise will be an excellent awakening medicine.
Here it’s worth mentioning one point right away: in the case of cardio exercises for weight loss, you can change your breakfast for greater effect. If it was said above that the best breakfast is porridge, then at this stage, in order to lose weight, it is best to consume protein foods. For breakfast after cardio exercise, you can make an omelet from boiled or steamed eggs. You don't have to eat porridge. Why is this so? Because they are difficult to digest by the body, which spends a lot of energy to process protein. Where does the energy come from? - From subcutaneous fat.
Although, nevertheless, it is best, in order not to burden your body in the morning, to lose weight you should take the bulk of carbohydrates in the first half of the day, and leave the bulk of protein foods for the second half of the day. That is, even after a cardio warm-up in the morning, you can eat buckwheat porridge or oatmeal.
Breakfast times do not change. You need to have breakfast after exercise. But before it, you definitely need to drink a glass of clean warm water so that your stomach starts working, cleanses itself, and there is no nausea during exercise. It is also very beneficial for weight loss and healthy functioning of the whole body.
So, the simplest cardio workout is running on an empty stomach. This approach greatly speeds things up. We woke up, warmed up, washed, dressed, put on shoes, and went outside. The jog should last no more than 15 minutes. The jogging pace is free, easy, average. You can alternate an easy pace with accelerations (so, say, do it, which is even more effective than a regular jog). But 15 minutes of an ultra-high pace on an empty stomach can lead to a sudden loss of strength, dizziness, loss of consciousness, and foot injury. Therefore, do not overuse or overload your body.
It is not advisable to run for more than 15 minutes. Maximum – 20 minutes. Everything on top will go to destruction. The body, which has not yet been nourished by breakfast, needs energy. During the 15 minutes you run, it uses up fat reserves. After this, 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– eat from glycogen from the liver. This cannot be allowed. In general, run in moderation and everything will be fine. It is also very important to purchase a heart rate monitor. Many people don’t know, but running within a certain range of heart beats per minute affects the efficiency of fat burning. It is recommended to run at a pulse rate of 115-135 beats per minute. In addition to losing weight, running is very useful for, which is very important for people who are involved in bodybuilding.
If we are talking about the usual warm-up, which we looked at at the beginning of the article, breakfast will be quite simple, and in principle, it will not be any different from the same breakfast for weight loss or after the same run. Buckwheat or oatmeal are suitable, you can also cook an omelet and cut a light salad instead.
After your run, you don't need to do anything else. All that remains is to have breakfast with the same omelettes or boiled eggs with salad, etc. In fact, there are a large number of options for morning meals. The first and final rule that must be followed in any case is healthy eating. Avoid fried, fatty and other harmful products nutrition. Also, do not falsely rely on juices that are sold in packages in any store. There is practically nothing natural, much less healthy, there. If you have the opportunity, make fresh fruit juices, they are much healthier.
Remember, if you want to lose weight, YOU CANNOT LIMIT YOURSELF IN FOOD EATING, for example, by starving, being malnourished, and in general, everything that many young ladies suffer from. Remember the most important thing, if you want to lose weight, the main thing you should focus on is not exercise. It is necessary, in fact, for a normal awakening, to tone the body for further work throughout the day. You should concentrate on NUTRITION (70% attention) and basic training in the same fitness center or gym(30% attention). To start the fat burning process, you need to burn 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. There is no need to starve or torture yourself and your body. Just eat right and exercise.
After waking up, our body wakes up for a long time, launching all internal systems and preparing for a fruitful day. Only a few hours later does he fully awaken. Morning bath procedures help to invigorate and activate the nerve centers, but complete awakening is impossible without developing the muscles and joints that are activated with light morning exercises. But before you figure out how to do morning exercises correctly, you need to outline its benefits and benefits.
Some rules for morning exercises
It is very important to know how to do exercises correctly in the morning so that it is as effective and comfortable as possible. There are simple tips that can make a 10-minute lesson enjoyable:
- no need to start the morning with intense workout and exercises with weights, this should be light gymnastics for the body, the exercises of which are aimed at warming up the muscles and warming up the joints;
- Start your warm-up while still in bed. You need to do simple stretching, arching and bending of the limbs;
- Before doing morning exercises, you need to wash your face. This will help you cheer up faster and stimulate your brain to take physical action;
- For morning exercises for the torso, exercises accompanied by energetic music will be suitable, which will stimulate you to work. After all, it’s much more pleasant to spend 10 minutes listening to fiery rhythms;
- To saturate cells and muscles with oxygen, you need to breathe properly. A set of exercises for the morning may also include breathing exercises;
- We don’t pump muscles in the morning, without loading the body immediately after waking up.
Warm-up exercises
Morning exercises for girls are aimed at developing joints with the help of simple exercises. The warm-up begins from top to bottom, using all parts of the body from the neck to the feet.
Morning exercises help to activate the functioning of the organs of hearing, vision, smell, etc. The central nervous system is more protected from negative influences and better resists various irritants. After exercise, you fall asleep better in the evening, your performance improves, and your relationships with the outside world improve.
Regular exercise will help prepare the body for unexpected physical and mental stress that can become stressful for a normal body. A properly selected complex of active work and charging will become an indispensable assistant in everything.
