Morning exercises. Morning exercises, the most effective exercises

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

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

Owls and larks

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

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

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

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

Based on this, a conclusion can be drawn regarding when it is better to do exercises: both owls and larks should exercise in the afternoon, but not in the evening.

The difference between charging and other types of loads

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

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

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

It can also be produced in combination with power loads, however, their number and duration should be determined individually, based on physical fitness, the amount of free time and the person’s desire. Therefore, when answering the question about what time is best to do exercises, the training schedule will also be important.

Charging rules

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

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

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

Neck exercises

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

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

It is worth paying attention to the fact that if a person has problems with vestibular apparatus, then you do not need to close your eyes while performing these exercises.

Hand exercises

Hand exercises include the following:

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

Core Exercises

Morning exercises necessarily includes exercises for the core:

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

Leg exercises

The morning exercise ends with exercises for the legs:

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

Conclusion

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

Everyone knows that a sedentary lifestyle leads to various abnormalities. This has a particularly unfavorable effect on children: stunted growth, mental and physical retardation, decreased immunity. Physical education improves coordination and plasticity of movements, instills discipline skills and promotes further desire in special sections.

Why do you need a charger for children?

It is important to understand the importance of morning exercises for schoolchildren. In children under 14 years of age, there is intensive growth of bones, mental and physical development. Therefore, it is very important for schoolchildren to devote some time a day to physical exercise. At the age of 14, puberty begins, boys build up and begin to develop faster than girls.

But it is worth considering that the cardiovascular system in schoolchildren is not yet fully developed. Frequently occur fainting, jumps in blood pressure, weakness with physical activity. But despite this, you should not cancel physical exercise; you can reduce its intensity.

Gymnastic exercises and exercises, on the contrary, help the child’s body adapt to changes and. While mental stress prevails in a schoolchild, the body begins to get tired, and the immune system suffers first of all.

That's why it's so important to do exercises between studies. In addition, a schoolchild can harm his spine.

When children do exercises, all the muscles of the child’s body are strengthened.

It is very important to do first morning exercises, and also load the child with physical labor in between classes.

How to start morning exercises?

Another problem could be sedentary image life of the child and, as a consequence, curvature of posture. To prevent this, monitor the body position of children.

Watch the following video in which a schoolchild, under the guidance of an adult, performs a set of exercises to prevent poor posture as a result of a sedentary lifestyle.

There is an opinion that morning workout It must be light, without strength and explosive exercises and cardio loads. It is believed that strenuous exercise immediately after waking up puts stress on the heart, increases blood pressure and can cause a heart attack or stroke. In fact, it's quite controversial.

Let's try to figure out whether it is possible to include something more serious than push-ups and leg swings in your morning exercises.

Choosing the intensity of your morning workout

Within two hours of waking up, there is a natural increase in blood pressure. During exercise, especially under heavy loads, the pressure rises even more, which negatively affects the heart - the risk of myocardium increases, especially in people suffering from hypertension.

In addition, in the morning there is an increased amount of cortisol and adrenaline - stress hormones that the body needs to wake up. Physical exercise further increases their number, causing the heart to work faster.

All this is true, but should you be afraid of morning workouts? If you have hypertension or heart problems, there is overweight or a long history of smoking, it may be worth reducing the exercise to joint warm-up and gentle stretching, and postponing the workout to a later date.

If you are a healthy person without excess weight, you should not be afraid of more intense exercise. Morning exercise will only benefit you.

Benefits of a morning workout

Normalizes blood pressure and sleep

Morning exercise has a positive effect on blood pressure throughout the day and improves sleep quality. This was confirmed by the study Early morning exercise is best for reducing blood pressure and improving sleep. Dr. Scott Collier from Appalachian State University.

Together with his assistants, Dr. Collier tracked the blood pressure and sleep quality of the study participants - people from 40 to 60 years old who exercised three times a week. One group walked on the treadmill at seven in the morning, the second at one in the afternoon, and the third at seven in the evening.

Participants who exercised at 7 a.m. experienced a 10% reduction in blood pressure during the day and a 25% reduction in blood pressure during sleep. They slept better and had more beneficial sleep cycles than those who exercised during the day or evening.

Makes you wake up faster

A short morning workout increases blood circulation, wakes you up nervous system and provides a powerful flow of oxygen, including to the brain. So no burnt scrambled eggs, forgotten things and liters of coffee - after charging, the brain will fully wake up and be ready to work.

Good for your figure

Early exercise is also good for your figure. If you start exercising immediately after getting out of bed, you are exercising on an empty stomach. This triggers the release of growth hormone and increases your sensitivity to insulin, which allows for better blood sugar regulation and allows the body to store glucose in muscle rather than subcutaneous fat.

By including it in your charger strength exercises, you will normalize and ensure normal absorption of substances coming from food, which is also beneficial for your figure.

Helps you think better and feel happy

Study Differential effects of acute and regular physical exercise on cognition and affect. The University of Pennsylvania has proven that exercise has a positive effect on brain function and a sense of well-being throughout the day.

During the study, scientists found that people who exercised for a month showed best results in memory tests and felt happier and more prosperous than those who were sedentary.

In addition, active participants were also divided into two groups: one exercised in the morning before testing, and the second did not. As a result, the best results were shown by participants who exercised in the morning on the day of testing.

It turns out that in order to make your brain work better and be in an elevated mood during the day, you need to exercise in the morning.

Charging is definitely useful. But what about the exercises that should be included in it? Here are five rules that will help you create a good complex.

Rules for good charging

Exercise immediately after waking up

Morning exercises are most effective if done immediately after waking up. Yes, you can go to the toilet and have a glass, but after that, start studying.

The first minutes after waking up - best time to form a new habit. At first, you may have to force yourself, but after a while, exercise will become a permanent part of your morning.

Do a joint warm-up

A regular joint warm-up will help warm up your muscles and joints and prepare them for work. Here's a video from excellent option warm-up.

To avoid confusion with the number of repetitions, perform 10 times in each direction, for example, 10 head turns, 10 knee rotations. Hold static stretches for 10 seconds.

Add explosive exercises

To speed up the blood and increase metabolism, include in your complex.

This could include jump squats, jump lunges, switching legs, explosive push-ups, or pop jumps in which you rotate 90 to 180 degrees as you jump.

Jumping Jack with 180 degree rotation

Choose stretching exercises

The National Academy of Sports Medicine recommends starting your morning with dynamic stretching. This will lengthen the muscles and relieve restrictions or pain. Dynamic stretches include exercises with own weight: squats with hands behind the head, lunges, push-ups with rotation and others.

Can be done dynamic exercises with freezing at the extreme point: Spiderman lunges, Bulgarian split squats with a delay at the bottom point, Hindu push-ups with a three-second delay at the top point, lateral lunges with a delay at the bottom point.

Charging should be short and sweet

Exercising is something you will do every day, including training days. If you do a full, hard workout in the morning, you simply won’t have time to recover until the evening. Therefore, morning exercises should not be longer than 15 minutes, and the exercises should not be too hard or complicated.

So we discussed general rules, and now we will present two complexes for charging: for beginners and people more advanced in fitness.

Two charging examples

A set of exercises for beginners (15 minutes)

1. Joint warm-up (5 minutes).

2. Power part (5 minutes):

• 2 sets of 20 squats with hands behind head.
• 2 sets of 10 push-ups. If you can’t do push-ups using the classic technique, do a lighter version - push-ups from your knees or with your hands on a hill.
• 2 sets of 20 jumps with legs together/apart with clapping overhead (Jumping Jack).

3. Explosive exercise ( 1 minute: 30 seconds - exercise, 30 - rest). Try overhead clapping jumps with a 90-180 degree rotation. Can be replaced by jumping from side to side.

Jumping from side to side

4. Dynamic stretching ( 4 minutes):

• Deep lunges forward with a delay of 5 seconds at the extreme point. In total you need to do 10 lunges while moving around the room. This exercise simultaneously pumps up the quadriceps and gluteal muscles and stretches the hamstrings and adductors.

Deep lunges forward

• Exercise “Cat and Camel” - 10 times (two deflections are counted at one time). This exercise engages the back and abdominal muscles and alternately stretches them.

Exercise “Cat and Camel”

• Side lunges with a 5 second delay at the extreme point. This exercise is also performed 10 times.

Side lunges

• Exits to . Stand in a lying position with your feet on your knees. From this position, get into a classic plank position and hold it for 5 seconds, then return to starting position and rest for 5 seconds - this is one circle. In total you need to do 5 circles in a minute.

A set of exercises for advanced (15 minutes)

1. Joint warm-up ( 5 minutes).

2. Power part ( 5 minutes). 10 jumping jacks with legs together / apart with clapping overhead, 10 squats and 10 push-ups - this is one circle. It takes about 45–50 seconds, the remaining time of a minute is rest. Complete 5 laps.

3. Explosive exercises ( 1 minute: 30 seconds - exercise, 30 - rest). Perform 20 jump squats. Can be replaced with jumping onto a hill, explosive push-ups.

4. Dynamic stretching ( 4 minutes):

• 10 Spiderman lunges with a delay at the extreme point for 3-5 seconds. The exercise stretches the back of the thigh, buttocks and adductor muscles well.

Spiderman Lunges

• 10 Hindu push-ups with a delay in the extreme position. This exercise works the abdominal muscles, back and arms, stretches the muscles of the back, shoulders, chest, abdomen, back surface hips.

Hindu push-ups

• 10 side lunges with a delay in the extreme position.
• Classic plank for one minute. If you want to make the exercise more challenging, lift one leg for 30 seconds, then switch legs and stand for another 30 seconds.

It's pretty simple complexes exercises that do not require equipment or additional equipment, while allowing you to work and stretch all muscle groups.

Try it and see that with exercise your morning becomes much more cheerful.

Share your favorite charging complexes in the comments to the article.

I decided to do a little work on my figure, and as always, I’m eager to do this together with you. Well, what can I do, that’s the kind of person I am, I’m ready to do anything, as long as I’m in good company.

Admit it, did you gain it over the winter? Are you losing weight? I, as you all know, am a young lady with overweight, and therefore for me the issue of losing weight is always in the first place. But today I want to talk not about diets, but about physical activity. Or more precisely, how to do exercises to be beautiful and cheerful, and at the same time not kill anyone in the morning.

Why do you need charging?

I don’t know how you wake up, but for me it happens like this - first I hear the nervous squeak of the alarm clock, then the clatter of dog claws on the parquet, and after that my morning begins.

Whether I like it or not, dogs are sure that if the alarm clock rings, it’s time to get up. Fortunately, I don't have to walk with them in the morning, and so after a short cuddle, my morning begins with the usual hygiene procedures, followed by a cup of coffee, getting ready, and finally the drive to work. I have been living in this mode for the last five years.

I can’t say whether I like it or not - there was no way to compare it with anything. But just recently I went on a business trip with a colleague, and she did exercises in the morning - it turned out that I was inspired and did it with her. So what can I say guys? If you know how to do gymnastics, then start tomorrow - the buzz is incredible. However, first things first.

When I asked a colleague why she needed this (and she, I note, is in excellent shape and goes to the gym every day), she told me why she needs exercise.

Why do you need to do exercises in the morning:

• this helps to warm up and stretch the muscles, making them less tired during the day;
• thanks to exercise, you can wake up faster and better than with coffee;
• vitality and mood increase.

In general, it sounded very convincing, and I decided to try it. The entire time I spent on the business trip, I got up and forced myself to study with her. The results pleased me - my muscles tightened (my palm began to fit freely through the waistband of my skirt), my complexion evened out, and I began to sleep better. All that remains is to figure out how you can force yourself to do this at home.

Rules for good morning exercise

I’m sharing secrets from a colleague - I tried all of them on my own carcass, and I can vouch for each one.

1. You need to exercise regularly. Even if you are very lazy. In the end, on fast charging it will take literally ten minutes.
2. If you can't bring yourself to get out of bed, start doing exercises right there. Yes, it is less useful than on a hard surface. But this is much more useful than being lazy.
3. Open a window or balcony when doing exercises in the morning - this will help saturate the blood with oxygen.
4. You only need to take care of yourself positively - if you suffer every morning and literally try to force yourself, it will bring neither pleasure nor benefit.
5. Charging should be short - just motivate yourself for ten minutes, this is quite enough.
6. Get into the habit of doing “lazy gymnastics” sometimes - choose the most enjoyable, most favorite exercises for you, and do them when you are really lazy. If you are lazy more than once a week, then reconsider the set of exercises you are doing.

How to practice at home

If you are thinking about how to do morning exercises correctly, then you are on the right track - it is very important to do the exercises correctly. The fact is that in the morning our muscles are sleepy, sluggish and therefore very susceptible to injury (confess, how many of you regularly trip or twist your leg in the morning?).

This means that great attention must be paid to safety precautions. It’s not that I was a bore, but on the very first morning, not caring about my colleague’s recommendations and the offer to at least lay a towel on the floor, I tried doing lunges directly on the floor. It all ended with a sprain.

Therefore, I strongly advise you - you also need to follow safety precautions at home! To practice at home, a regular T-shirt and sweatpants will do; shoes are not required. If you, like me, have no love for dressing up, then you can get by with a long T-shirt and underwear.

Train yourself and your body to the same set of exercises. I am guided by what my colleague taught me - she took some exercises from the bodyflex system, some asanas from yoga, and added dance elements and stretching. It turned out to be a good leisurely complex that can be easily done at home.

By the way, pay attention - leisurely! Of course, this depends on your character and temperament, but remember that you need to gradually set yourself up for drive, otherwise your body will experience stress every morning.

Working out at home is as easy as shelling pears, you just need to turn on good music, open the window and stay alone in the room. After a couple of days, you will realize that it is much easier to force yourself to get out of bed, and after a few more days you will notice clear results. The main one is physical comfort during the day and good mood.

Well, as a young lady of Rubensian shape, I cannot help but note that morning exercises clearly benefited my figure - muscle tone and skin turgor improved.

Pay attention to bodyflex - this technique seems to me most suitable for a working adult woman who is focused on results (well, like you and me). What I like most is that the full complex only takes fifteen minutes.

I wish you success and good health!

Morning exercises is a set of light physical exercises to warm 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.

1. When performing exercises, you should not use dumbbells, weights, or barbells. All exercises are done only with your own weight.
2. Charging must be on fresh air. In the apartment you can open the windows and balcony, and in winter you can ventilate the room 5 minutes before charging to fill it with oxygen.
3. It is better to carry out 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.
4. 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).
5. 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 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 on 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 leg 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, in Pilates there are a huge number of exercises 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 to the left and right side. 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 thighs 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, malnutrition, 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 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. With proper nutrition, sufficient calorie expenditure and consumption, you can burn fat reserves, become healthier, and so on. There is no need to starve or torture yourself and your body. Just eat right and exercise.

In conclusion

In addition to regular exercise and cardio exercise, it is recommended to reconsider your daily diet (as mentioned earlier), abandon gastronomic garbage in favor proper nutrition. If you decide to start your morning with exercises for your health, then take care of your health until the end. Add a complex of good vitamins (omega-3, etc.), fiber, slow carbohydrates and low-fat bacon to your diet. That's all, I hope the article was useful to you. Share the link in social networks, comment and ask questions.

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