Ecology of life. Fitness and sports: So, armed with confidence and determination, mindful of the saying: “How you start the day, so you will spend it,” you decided to do exercises in the morning ...
"Prepare to perform gymnastic exercises”, - these words uttered by Nikolai Gordeev under musical accompaniment Valentina Rodina, the famous Soviet morning work-out by radio. Adults and children were engaged in it, they brushed their teeth under it, had breakfast, got ready for work and school.
Today, despite the propaganda and fashion for healthy lifestyle life, there are practically no such programs on TV and radio. Moreover, in many forums dedicated to healthy lifestyles, morning exercises are assessed rather skeptically.
In this article, we will focus on sets of exercises for adults and children, consider some of the 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 important elements when playing sports is morning exercises. Regular exercise helps, in his opinion, to lose weight and improve general condition organism.
He identifies 10 reasons why you need to do morning exercises:
1. More than 90% of people doing exercises in the morning improve their performance in sports.
2. morning classes promote a “jump” in metabolism, as a result of which the body burns more calories per day.
3. When exercising, 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 to wake up the body. Over time, the circadian rhythm adjusts to this mode, and the person feels better.
6. By exercising, we become more disciplined.
7. Research has confirmed that physical activity stimulates mental activity.
8. Doing a 10-minute exercise in the morning, you can keep your body in shape.
9. As a result of training, the physiological processes in the body will work better, which will lead to a general improvement in well-being.
10. Just try to do exercises in the morning, and you will see how great it is.
Promoted by films jogging in the morning is perceived by many as the best alternative to charging. What is more useful and better - charging or morning running, we will let everyone decide on their own, there is enough material on the Internet on this topic. There is no doubt that competent sports are useful in all manifestations, 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 about when it is better to run, 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 that running at this time is more useful.
- Thanks to running, the body is saturated with oxygen, muscles and joints are toned, and metabolic processes take place more actively.
- Those who run in the morning are much less likely to suffer from insomnia. The positive effect of running on the cardiovascular, nervous and respiratory system. During a run, almost all human muscles are involved.
- Running strengthens immune system. With sweat, toxins accumulated in the body are also released.
- Running is a serious load, and an unprepared person can be injured. If there are any medical contraindications It is best to consult with your doctor first. Also, always do a warm-up.
- Running is great for those who want to lose excess weight. So, during an hour 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, in a park. Clothing should be comfortable and not restrict movement. Shoes are true to size and have soft soles.
A lot of useful information and answers to the questions of those who have just decided to start running in this report:
A set of exercises for morning exercises
So, armed with confidence and determination, mindful of the saying: “How you start the day, so you will spend it,” you decided to do exercises in the morning. There are many exercises, you can combine them and perform them in any order. Let us dwell on some important aspects that you should know before starting the exercises.
1. Do not exercise immediately after waking up. Get up, drink a glass of water, wash your face, stretch, and after that 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 in the morning to do aerobic and exercises with your own weight.
4. You need to perform each exercise 8-10 times. Try to exercise daily.
Also interesting:
Exercises:
For the head: turns left and right; tilt back and forth.
For shoulders and arms: rotational movements of the shoulders alternately and together; rotation with straight arms, describing a circle; alternate hand swings - one hand on top, the second on the bottom; rotation with arms bent at the elbows in different sides.
For the body: feet shoulder-width apart, perform smooth forward bends, trying to touch the floor with your palms; with arms bent at the elbows, holding on to the belt, rotate the pelvis with slight forward bends in both directions.
For legs: alternate swinging legs back and forth; squats without taking your heels off the floor; toe raises. published
Waking up in the morning, we feel a certain inhibition, because the body still continues to be at rest. To wake up completely, a person needs a couple of hours. Morning hygiene procedures help to cheer up: brushing your teeth, washing and showering. Thanks to them, impulses are sent to the nerve centers. But, without the full work of the joints and muscles, full awakening does not occur, which is why morning exercises are so important.
Before proceeding to the consideration of the question of how to perform 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 wellness treatment great option is morning exercise. It will bring maximum benefit if it becomes regular, and the exercises included in the complex will become more complicated and improved over time. Of course, the room in which gymnastics is done should be well ventilated, and clothing should be comfortable, not restricting movement. It is very good if, at the end of charging, it is possible to take a contrast shower. Everything - you are energized for the whole day!
The benefits of morning exercises are enormous: it helps to overcome the syndrome of hypokinesia, which manifests itself in increased irritability and drowsiness, in a bad mood and fatigue, in a decrease in vitality and lethargy.
Charger- It's not a workout. Her goals are different. That is why it is called charging, because it gives a charge 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 cheerfulness. The only thing you want after a workout is rest.
Many people try to match morning run 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 continue from 40 to 50 minutes, so you can’t call them exercises.
Charging is a set of exercises that are designed to warm up the joints and muscles.
You can, of course, turn on the charger strength exercises, but they should be few. For power loads optimum time is the afternoon, and for charging - the morning hours.
Charging Rules
How to properly recharge? Since the human body wakes up gradually, then the exercises should be started with the lightest ones, which can be performed even without getting out of bed. This will help the heart to smoothly switch to active mode so as not to drastically load the heart muscle. However, such exercises are warm-up exercises, therefore, in order for the day to pass actively, they are not enough. They can be performed, then wash, walk around, drink a glass of water and then perform a set of basic exercises.
If you like to do exercises to the music - please. If there are intensive exercises in the complex, then the tempo of music with 140-170 beats per minute is recommended. Most modern songs have this tempo, so everyone can choose the music that they like best. For a calm rhythm, the music should also be slower. Rhythmic songs chosen as accompaniment will help to organize both movements and breathing correctly.
The best morning exercise is considered the one after which there is a surge of vigor and strength. The main mistake of people is excessive load - no need to be too zealous during charging. Its main task is to wake up and tone the body. And for building up muscle mass there are workouts. That is, after charging, cheerfulness should be felt, and not fatigue. If fatigue is present, the load should be reduced.
Approximate complex for morning exercises
Exercises for charging have a lot of variations, but they should all include movements for the neck, arms, torso, legs.
Neck exercises
- Head turns left and right.
- Head tilts left and right, back and forth.
- Circular slow rotation of the head.
If there are problems with the vestibular apparatus, you do not need to close your eyes during exercise.
To warm up the joints of the hands, rotational movements are performed with fists. You can, in addition, perform rotations with hands interlocked in a “lock”.
- For shoulder joint perform shoulder rotations - two simultaneously and alternately.
- Also circular motions performed with straight hands.
- Bending the arms at the elbows, they make rotational movements at the expense of 1-2-3-4, performing them first towards themselves, then against them (at the expense of 5-6-7-8).
- Bending your elbows and touching your shoulders with your fingers, rotate your elbows. Do not take your fingers off your shoulders. At the expense of 1-2-3-4, the elbows are rotated in one direction, and at 5-6-7-8 - in the other direction.
- Forward bends are performed with feet shoulder-width apart. Fingers or palms need to touch the floor (as stretching allows). The exercise is performed without jerking, slowly.
- With your hands on your belt, begin to rotate your hips. At the same time, movements should not pinch the muscles and cause pain.
- Tilts to the side. Feet are shoulder-width apart so that the position is stable. The right hand is raised up, and the left is on the belt. Tilt to the left is performed on account 1-2. At the expense of 3-4, the hands change position, and the slopes are performed to the right side. This stretches the back muscles. But, one must not overdo it and, if the tension is strong, the load must be reduced.
- Take the hands in the "castle", bend at the elbows. Place your feet shoulder-width apart and rotate your torso. IN left side we turn at the expense of 1-2, to the right - at 3-4, without lifting our feet from the floor.
- We alternately perform forward and backward swings with our legs (10-15 times with each leg).
- Then, raise the legs to the sides (also 10-15 lifts with each leg).
- We make circular movements in the knee joint.
- Without lifting your heels from the floor, we perform deep squats. For beginners, 10-15 squats will be enough.
Additional exercises
Strength exercises that can be added to the morning exercise complex:
- exercises for the abs;
- pushups;
- rotation of a halahup (gymnastic hoop);
- expander exercises;
- exercises with dumbbells of medium and small weight.
The effect of regular exercise
If you perform all the above exercises, then in the morning it will be easier to wake up and get into working condition. Charging 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 positive 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 everyone expects during the day.
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Video: Morning exercises
Some do exercises just out of habit, others in order to stretch certain parts of the body that will be most involved in the work, others do something like aerobic workout- in order to cheer up and lose a little extra weight.
But few people know that the correct set of exercises performed in the morning will be effective for all of the above cases.
What are the benefits of morning exercise?
The benefit of morning exercise 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 positively affect the whole body.
Individuals who want to get rid of extra pounds, or just increase the tone, must necessarily perform morning exercises. For those who have digestive problems or simply cannot imagine life without replenishment in the form of pharmaceutical preparations 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 problems with the intestines, overweight, but if, in addition to this, include daily morning exercises, your well-being will return to normal even faster.
For some reason, it is believed that for weight loss it is enough just to wave your arms and legs every morning for 10-15 minutes. Morning workouts in this regard are more useful than evening ones, but simple limb swings are not enough at all.
Need exercises that involve muscle groups- push-ups, squats, standing bends, pull-ups and simple abdominal exercises - torso twists, twists and side twists.
The best exercises for morning exercises
It would seem, why do you need exercises in the morning, which are performed by the regulars of gyms ... 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, maybe swinging arms and legs is enough.
But in order to invigorate the brain and turn on all the functions of the body as much as possible, it is movements that involve muscle groups that are needed. In addition, these exercises for maintaining joint health are an order of magnitude more useful than swings and spins.
Exercises for morning exercises for men:
The above set of exercises for morning exercises will help to maintain a figure and strengthen immunity for all men, if you perform it with diligence, regularly and at the same time eat right and sleep.
Morning exercises for weight loss for women:
In general, morning exercises for women should be slightly different from exercises for men. Moreover, not only exercises should be different, but also the number of repetitions in the approaches. Push-ups from the floor women need to exclude b - insofar as the chest muscles are involved in this movement.
Two or three sets of low reps won't hurt, but it won't do much good either. And this exercise is considered harmful for women because it maximally loads the chest muscles. The more a woman tenses the muscles of the chest region, the worse it affects the condition of the mammary glands.
For those who do exercises to keep fit and cheer up, the complex can not be changed. But for women who want to get rid of body fat, you need to make adjustments.
- Squats-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 and violations - like a squat with acceleration and a jump. You don't have to jump as high as possible.
Jump so high that you can comfortably place your feet back on the floor, the desired width (for most it is equal (or almost equal) to the width of the shoulders), and begin the next repetition. Complete 3 sets of 12-15 reps. If 15 reps is extremely easy for you, do this exercise with light dumbbells.
- Standing or sitting dumbbell presses
Grab dumbbells that you can handle 15 repetitions and do with them 4 sets. Number of repetitions: in the first three - 12, and in the last - 15. The last set should pleasantly tire your triceps shoulders (back muscles of the arms). Daily performance of such exercises is guaranteed to protect the joints of the shoulders and elbows from microtrauma and other problems.
- Body turns
For owners of very wide waist it is highly desirable to perform this exercise after squats-jumps. You need to make turns of the body 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 in a comfortable chair and put a light stick on your shoulders. Putting your hands on the ends of the stick, turn vigorously without helping yourself with your legs. Then immediately return to initial position and after waiting a second, make a turn in the other direction. Two turns in different directions is one repetition.
Do as many reps as possible. Then - after a rest of 2-2.5 minutes - another approach with the maximum number of repetitions. Do not use weights over 5 kg, even if you can do 100 reps with ease. Better increase the number of sets.
We'll tell you all about how to do it. You don't have to go to the gym for this.
Eternal female question: How? Lying on the couch - nothing. Required physical exercise and some motivation.
Morning work-out is a set of lungs exercise to warm 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.
- When performing exercises, do not use dumbbells, kettlebells, barbells. All exercises are done only with your own weight.
- 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.
- 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.
- 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).
- 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 complete morning routine 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 make circular movements with 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.
have been described above basic exercises for a warm-up that most people may know from their school days. 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 light exercises, 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 sides. 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. Work great in this exercise. internal muscles hips 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 lose weight, the main thing to focus on is not exercise. 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.
After waking up, our body wakes up for a long time, starting all internal systems and preparing for a fruitful day. Only a few hours later he fully awakens. Morning bath procedures help to cheer up and activate the nerve centers, but full awakening is impossible without the development of muscles and joints, which are triggered by light morning exercises. But before you figure out how to do morning exercises correctly, you need to identify its benefits and benefits.
Some morning exercises
It is very important to know how to properly exercise 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 weight training, it should be light gymnastics for the body, the exercises of which are aimed at warming up the muscles and warming up the joints;
- Start warming up while still in bed. You need to do simple pandiculation, arching and bending of the limbs;
- before doing morning exercises, you need to wash your face. This will help to cheer up faster and stimulate the brain to physical actions;
- For morning exercises the torso will fit exercises to energetic music that will stimulate you to work. After all, it is much more pleasant to spend 10 minutes listening to incendiary rhythms;
- To saturate the cells and muscles with oxygen, you need to breathe properly. A set of exercises for the morning may also involve breathing exercises;
- we do not perform muscle pumping 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 the top down, all parts of the body are involved from the neck to the feet.
Morning exercise contributes to the activation of the organs of hearing, vision, smell, etc. The central nervous system is more protected from negative effects and better resists various stimuli. After charging, you fall asleep better in the evening, your performance improves, relationships with the outside world improve.
Regular exercise will help prepare the body for unforeseen physical and mental stress, which can become stressful for a normal body. A properly selected complex of active work and charging will become an indispensable assistant in everything.
