Charging for morning exercise. Morning exercises, the most effective exercises

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

Most of the institute's specialists physical culture believe that physical exercises should not be done immediately after waking up, but during the day. To be more precise regarding the question of when it is better to do exercises, then 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 plus is only a speedy awakening.

Owls and larks

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

Scientists have conducted an experiment. Employees at the Research Institute of Physical Culture and Sports asked people who had never been involved in sports on a regular basis to participate in the experiment. All members of the experiment were divided into four groups in advance, 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;
• the third - in the evening;
• the fourth group did no exercise at all.

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

Based on this, a conclusion should be drawn regarding when it is better to exercise: 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, considering when it is better to do exercises: in the morning, after lunch or in the evening, it should be noted that it should not be turned into a workout. Charging is precisely why it is called so, as it aims to charge the human body for the whole day. The same exercises that are performed in gym, are aimed at tensioning muscle tissues by exhausting their body. After such training, the body needs rest, as a lot of strength and energy have been spent. Without a 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, the press and others. Such training has a longer duration when compared with conventional exercises. Therefore, this type of load does not apply to morning exercises. Charging is called a set of physical exercises that are aimed at warming up the 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 desire of a person. Therefore, when answering the question of what time is better to do exercises, the training schedule will also matter.

Charging Rules

The human body begins to wake up gradually, so any physical activity immediately after waking up will cause 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 performed before breakfast, but it is worth paying attention to the fact that after class 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 that carry no 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 your face and only then do basic exercises.

To do means to do the one after which a person feels a surge of vigor and strength. Quite often, many make a mistake when doing exercises, which is an 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 of what is better to do exercises for weight loss will be inappropriate here. It is only necessary to identify the measure of the load with the help of one's own well-being: during the exercises there should not be a feeling of overwork, as well as fatigue. If this happens, then you need to reduce the load. And if someone has a goal to lose weight, then stronger physical activity will be required, as well as adhering to a certain diet and diet.

Neck exercises

Exercises for performing morning exercises differ in various variations. The first of these involves doing exercises for the neck:

1. Head turns left and right.
2. Slow circular rotation of the head.
3. Tilts of the head to the right and to the left, forward and backward.

At the same time, 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 during these exercises.

Hand exercises

Hand exercises include the following:

1. Fist rotation to warm up wrist joints. You can also make a rotation by clasping your hands in the lock.
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, it is necessary to simultaneously bend the arms at the elbows, first towards you, and then away from you.
5. Circular rotations elbows. In this case, the fingers should touch the shoulders, and keep the arms bent.

Body Exercises

Morning exercises without fail include exercises for the body:

1. Feet should be placed shoulder-width apart, and then bend forward, while trying to touch the floor with your fingers or palms, if stretching allows this. It is worth paying attention to the fact that the movements must be performed smoothly.
2. Pelvic rotation. At the same time, hands should be located on the belt, and movements should not cause soreness or pinching of the muscles.
3. Slopes in different sides. At the same time, for greater stability, the legs must be placed shoulder-width apart. Left hand put on the belt, and pull the right one up. After several tilts, change hands, and tilt in the opposite direction.
4. In conclusion, the body should be rotated. At the same time, the arms should be bent at the elbows, the hands should be fastened into the lock. Several turns are made left side, and then somewhat in the opposite direction. Legs should be in place, feet should not come off the floor.

Leg exercises

Morning exercise ends with exercises for the legs:

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

Conclusion

Considering when it is better to do exercises (in the morning or in the evening), experts lean more towards the afternoon. You don't need to exercise on a full stomach. It must also be remembered that exercise can never replace going to the gym if the main goal is to burn fat or gain mass.

Everyone knows that a sedentary lifestyle leads to various deviations. This is especially unfavorable for children: growth retardation, mental and physical retardation, reduced immunity. Physical education improves coordination and plasticity of movements, instills discipline skills and further promotes desire in special sections.

Why do you need charging for children?

It is important to understand the importance of morning exercises for schoolchildren. In children under 14 there is an intensive growth of bones, mental and physical development. Therefore, it is very important for students to devote some time a day to physical exercises. 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. Often there are fainting, jumps in blood pressure, weakness at physical activity. But, despite this, you should not cancel physical exercises, you can reduce their intensity.

Gymnastic exercises and exercises, on the contrary, help the child's body adapt to changes and. While the mental load prevails in the student, the body begins to get tired, and immunity suffers first of all.

Therefore, it is so important to do exercises in between studies. In addition, a student can harm his spine.

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

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

How to start morning exercises?

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

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

There is an opinion that morning workout must be light, without power and explosive exercises and cardio loads. It is believed that heavy exercise immediately after waking up puts a strain on the heart, increases blood pressure and can cause a heart attack or stroke. Actually, it's pretty debatable.

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

Choose the intensity of your morning workout

Within two hours of waking up, there is a natural increase in blood pressure. During exercise, especially with serious exertion, the pressure rises even more, which negatively affects the heart - the risk of myocardial infarction increases, especially in people suffering from hypertension.

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

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

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

Benefits of Morning Workout

Normalizes blood pressure and sleep

Morning exercise has a positive effect on blood pressure during 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 of Appalachian State University.

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

Participants exercising at 7 a.m. saw a 10% decrease in blood pressure during the day and a 25% decrease 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 up nervous system and provides a powerful supply 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 figure

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

Including in your charger strength exercises, you normalize and ensure the normal absorption of substances from food, which is also useful for the 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.

In the course of the study, scientists found that people involved in sports for a month showed top scores in memory tests and felt happier and more prosperous than those who led a sedentary lifestyle.

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

It turns out that in order to make the brain work better and stay in high spirits during the day, you need to do it 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 create a good complex.

Rules for good charging

Exercise right after waking up

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

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 an invariable part of your morning.

Do a joint workout

A regular joint warm-up will help warm up the muscles and joints and prepare them for work. Here is a video with great option warm-ups.

In order not to get confused 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 disperse the blood and increase metabolism, include in your complex.

These can be jump squats, jump lunges with change of legs, explosive push-ups, clapping jumps in which you rotate 90-180 degrees as you jump.

180 degree jumping jack

Choose stretching exercises

The National Academy of Sports Medicine recommends starting the 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 your head, lunges, push-ups with a twist and others.

Can be performed dynamic exercises with fading at the extreme point: Spiderman lunges, Bulgarian split squat with a delay at the bottom point, Hindu push-ups with a three-second delay at the top point, side lunges with a delay at the bottom point.

Charging should be short and sweet

Charging is what you will be doing every day, including training days. If you complete a full heavy 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 heavy and difficult.

So we have discussed general rules, and now we will give 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 your head.
• 2 sets of 10 pushups. If you can’t do push-ups in the classical technique, do an easier version - push-ups from your knees or with your hands on a hill.
• 2 sets of 20 jumping with legs together / apart with a clap overhead (Jumping Jack).

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

Jumping from side to side

4. Dynamic stretch ( 4 minutes):

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

Deep forward lunges

• Exercise "Cat and Camel" - 10 times (two deflections are counted at a time). This exercise involves the muscles of the back and the press 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

• Outputs in . Stand upright, put your feet on your knees. From this position, stand in a classic plank and hold it for 5 seconds, then return to initial position and rest 5 seconds - that's one circle. In total, you need to do 5 circles per minute.

A set of exercises for advanced (15 minutes)

1. Joint warm-up ( 5 minutes).

2. Power part ( 5 minutes). 10 jumping jacks/legs with overhead clap, 10 squats and 10 pushups is one round. It takes about 45–50 seconds, the rest of the minute is rest. Complete 5 circles.

3. explosive exercises ( 1 minute: 30 seconds - exercise, 30 - rest). Do 20 jump squats. Can be replaced by jumping on a hill, explosive push-ups.

4. Dynamic stretch ( 4 minutes):

• 10 Spiderman lunges with a delay at the extreme point of 3-5 seconds. Exercise well stretches the back of the thigh, buttocks and adductors.

Spiderman lunges

• 10 Hindu push-ups with a delay in the extreme position. This exercise works the muscles of the press, back and arms, stretches the muscles of the back, shoulders, chest, abdomen, rear 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 harder, 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 the presence of simulators or additional equipment, while allowing you to work out and stretch all muscle groups.

Try it and make sure that with exercise the morning becomes much more vigorous.

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

I decided to work on my figure a little here, and as always I am eager to do this together with you. Well, what can I do, I'm such a person, I'm ready for anything, if only in good company.

Admit it, you scored over the winter? Are you losing weight? I am, as you all know, a young lady with overweight, and therefore for me the question of losing weight is always in the first place. But today I want to talk not about diets, but about physical activity. And more precisely, how to do exercises in order 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 as follows - 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 goes off, it's time to get up. Fortunately, I don't have to walk with them in the morning, and so after a short hug, my morning starts with the usual hygiene routine, followed by a cup of coffee, getting ready, and finally the road 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 something. But recently I went on a business trip with a colleague, and she did exercises in the morning - it so happened 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 it (and she, I note, is in excellent shape and visits the gym daily), she told me why she needed exercises.

Why you need to do exercises in the morning:

• it helps to warm up and stretch the muscles, as a result of which they are less tired during the day;
• thanks to charging, it turns out to wake up faster and better than with coffee;
• increases vitality and mood.

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

Rules for a good morning routine

I share secrets from a colleague - I tested all of them on my own carcass, and I can vouch for everyone.

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

How to exercise 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 our muscles in the morning are sleepy, sluggish and therefore very prone to injury (confess, which of you regularly stumbles or twists your leg in the morning?).

This means that great attention must be paid to safety. Not that I was a bore, but on the very first morning, spitting on the recommendations of a colleague and the offer to lay me at least a towel on the floor, I tried to do lunges right on the floor. It all ended with a stretch.

Therefore, I strongly advise you - at home, you must also observe safety precautions! A regular T-shirt and sweatpants are suitable for home workouts, shoes are not required. If, like me, you don't have a love for dressing up, then you can get by with a long T-shirt and underwear.

Accustom yourself and your body to the same set of exercises. I am guided by what a colleague taught me - she took some exercises from the body flex system, some asanas from yoga, and added dance elements and stretching. It turned out a good leisurely complex, which is easy to perform at home.

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

Studying 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 getting yourself out of bed is much easier, and after a few more days, you will notice clear results. Chief among them is physical comfort during the day and good mood.

Well, as a young lady of Rubensian forms, I can’t 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 the most suitable for a working adult woman who is result-oriented (well, like all of us). What I like the most is that it takes only fifteen minutes to complete the complex.

I wish you success and good health!

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

Charging Rules

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

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

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

Video to help you complete efficient charging in the morning:

What exercises are suitable for morning exercises?

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

Neck

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

1 complex:

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

2 complex:

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

3 sets of exercises:

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

Warm-up of hands and forearms

1 complex on the hands:

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

2 complex on elbow joints:

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

3 complex on the forearm:

• Hands at chest level, bent at the elbow. With sharp movements, begin to wind your elbows behind your back (make two such movements). Then we straighten our arms and also sharply start back. Alternate arms with bent elbows and straight arms two times.
• One hand up, the other down. With sharp movements we try to bring our hands back. We perform two jerky movements, after which we change the location of the hands. We alternate: right above - left below, change of hands.
• After that, we 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 easy charging, you can include exercises from Pilates. For example, standing on one leg, pull the other forward, then take it to the side, then back. Without stopping and without putting your foot on the floor, stretch it forward again, then to the side, then back. As soon as the balance is lost, and the leg touches the floor, you need to change position to the other leg.

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

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

For a thin waist

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

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

Additional exercises for the press:

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

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

While charging, you can pick up the ball and do tilts to the sides with it. It will be more effective if you first work out 1 side 15 times, then switch to the second side and do the same 15 times. Repeat tilts for 15 repetitions to the left and right 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. In this exercise, the inner thigh muscles and gluteal muscles work great. 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. With 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.

Finally

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

26 shares