Five breathing exercises to increase energy. Morning exercises: a useful shake-up for the body Download exercises for vivacity and energy

Everyone wants to look good and feel great. But due to circumstances or their own laziness, not everyone manages to take care of their body.

But there is effective method tidy up the body, make the body toned, slim, while not putting much effort. The secret lies in the usual exercise, which will invigorate and energize for the whole day.

With just a few regular exercises for charging at home, you can achieve unexpected good result. You need to do everything regularly, only everyday repetitions will justify the effort spent.

And it is not so important how much time you spend on morning exercises: it can last either 5 minutes or half an hour. In a week the effect will be evident! Of course, you should not expect that by the weekend a set of exercises for morning exercises will do a miracle, and you will lose dozens of kilograms, but it can help you start feeling cheerful, active and collected by the end of the week.

Benefits of exercising in the morning

Getting up early, regular exercises mobilize the organs and systems of the body, the body gets used to the daily load and develops a readiness to wake up quickly in the morning. Therefore, people who are not too lazy to do morning exercises, do not feel sleepy, are always full of energy and labor zeal.

Another positive point is that short-term exercises for morning exercises turn on the metabolism, and this is a sure way to reset. excess weight. But the effect is achieved precisely by morning exercises, in the evening you will no longer be able to lose as much energy.

Regular gymnastics in the morning will help to normalize appetite and switch to more healthy food. It is also able to normalize sleep, increase mental activity and instill faith in a person in their own abilities.

In order to feel a surge of strength every day, you need to choose the right set of exercises and perform it regularly.

A set of morning gymnastic exercises for charging

The complex has 5 blocks of exercises for all parts of the body:

• heads;
• shoulder girdle and arms;
• torso;
• general stretching exercises.

Each action is performed 10 times.

1st block:

• turning the head to the side;
• head tilts;
• head movements in a circle.

2nd block:

• rotation of the shoulders in a circle;
• circular movements with even hands;
• alternate hand swings;
• rotation with arms bent at the elbows;
• hand rotations.

3rd block:

• tilts with an even back forward, while the legs are shoulder-width apart: you need to smoothly try to touch the floor with your palms;
• rotation by the pelvic area, hands on the belt;

4th block:

• swing legs (one, and then the other);
• squats, heels do not come off the floor.

Such exercises for charging are quite effective on their own, but if you want to complicate the training program, you can add the following items to the complex:

• lifting the body, lying on the rug;
• straight leg raises (in the same position);
• fast jumps.

The following exercises for morning exercises for a woman are especially useful, because good stretch makes the legs slender and attractive, and the body acquires flexibility and grace.

5th block:

• legs wide apart, one of them needs to be bent, the other kept straight. Stretching is done by squatting on bent leg. Repeat the exercise, squatting on the other leg;
• bends to wide apart legs, sitting on the floor.

How to overcome laziness and start doing morning exercises

The fact that exercise is important and useful is beyond doubt, but how to overcome the ubiquitous laziness? After all, the bed in the morning is so soft and warm, and the dream is so pleasant and colorful!

Even the most unsurpassed master of excuses and a lover of sleep can force yourself to easily do exercises for charging. The psychology of personality will help in this.

Get like-minded people. It is not necessary to do the exercises at home: take a friend, go to the park or yard and do exercises.

Women can also motivate themselves by buying a beautiful and expensive tracksuit. And you need to hang it so that in the morning it is the first to catch your eye. Handsome, brand new - he will definitely "persuade" you to get out of bed.

Imagine what it would be - yours ideal figure! Meditate, lying on the couch, over how everyone will turn around, considering the curves slim body how envy people will bite their nails and faint. Does not help? Then instead of the abstract " people"Substitute " girlfriend", "friend", "colleague" or "husband".

A charge of vivacity for the whole day will help to get morning exercises. Charging is not a training of the body, but a set of exercises that allows you to increase the overall tone of the body, the mood of a person, and eliminate drowsiness. It is carried out immediately after sleep and is based on a moderate load.

Morning exercises: a set of exercises

Benefits of morning workout

Firstly, exercise is able to bring the body to working capacity, secondly, to acquire a charge of energy for a long time, thirdly, to eliminate stress, improve attention, fourthly, exercise improves blood circulation, activates the production of endorphins.

It is important to have the right attitude, that is, to tune in to the exercises, instill in yourself a love for this business, then nothing will be a burden.

In addition, morning exercises can be effective if a person is struggling with overweight and also useful for older people

To achieve maximum results and benefit from a number of such procedures, do not forget that exercises should be done regularly and in a variety of ways. But you should also not abuse it, in particular, strain your body a lot, taking huge physical exercise, because it is worth repeating: morning exercises are not training.

Simple Rules

It is best to warm up in the morning before breakfast, after completing all the exercises, you need to drink a glass of water at room temperature. It is desirable that the entire series of exercises fit into 50 minutes, this is the maximum time for charging men, 25-30 minutes is enough for the female body.

Take your time to start exercising, adapt after sleep, wash yourself, feel like you are awake

Remember, exercise is not a way to wake up quickly, it is a way to bring the body into tone.

You should start with a small and light warm-up, and only then proceed to the main exercises, which will be discussed below. Morning exercise at its core is a huge set of exercise choices. It’s worth choosing the ones that are more acceptable to you, and doing exactly as many times as you want. Do not force yourself, exercise should bring pleasure and give vigor. If some of them are more convenient for you to do at the support (for example, swinging your legs), stand against the wall or take a chair.

Types of exercises

Some of the most common exercises are:

• calm walking
• head turns, as well as circular rotations
• nodding
• shoulder joint warm-up
• tilt forward, backward
• neck muscle tension and relaxation
• leg flexion and extension
• bridge
• press exercises
• hand swings
• torso lifting
• squats and more

The total time for exercise should be at least 15 minutes. You can combine it at your own discretion, if your breath is lost from active swings or squats, change them to nods or work with the neck muscles.

It helps not only to control your weight, but also to take care of your health and good spirits, which is much more important than the fight against extra pounds. In order for it to be useful, it is worth approaching it systematically. Difficult to single out the best complex morning exercises, because everyone chooses exercises for themselves, so further we will consider several successful options.

no coffee

Most people are skeptical about physical activity and even more so for morning exercises. To get out of the inhibited morning state, coffee or a contrast shower are used. But these are just stimulants that do not awaken the body, but only temporarily dull drowsiness and fatigue.

And they give a simply amazing effect - they awaken the whole body, tone the muscles and charge a person with energy for the whole day. A cold shower or a cup of coffee only affects the functioning of the brain and nervous system, and in order to fully wake up, you need to use your muscles and joints. A good morning exercise copes with this task and gives a person a great mood and vigor for the whole day.

The benefits of morning exercise

Before we look at the best complex, let's find out what else is useful for morning activity.

The most important thing that morning physical education can give is the improvement of the body. But this is possible only with a systematic approach, which involves not only regular execution, but also the gradual complication of exercises. Immediately after charging, you can feel how the body "blooms": the mood rises, and the brain and nerve cells begin full-fledged work. All this eventually leads to new successes and the conquest of the desired heights.

Charging Rules

Like everything else, morning physical education has its own laws and rules, adhering to which, you can guarantee yourself a quality result. Otherwise, even simple morning activity can lead to negative consequences. Let's find out what you need to do to get a good morning exercise:

1. Immediately after waking up, you can not overload the body with heavy exercises - this can adversely affect the work of the heart.
2. It is recommended to start the exercises right in bed. It can be: sipping, bending the arms and legs, turning the torso and other simple actions.
3. Getting out of bed, you should not immediately start exercising, first you need to give the brain and nerve cells a couple of minutes to wake up. During this time, you can wash. Now you can proceed to the main set of exercises.
4. Need to be given Special attention breathing, because it saturates the cells with oxygen and increases the overall tone of the body.
5. You should not overwork, since the main goal of charging is to wake up, and not to pump up a pile of muscles. If the body gives signals of overwork, be sure to listen to it.

The best exercises for morning exercises

Maximum stimulation of the body is achieved only when performing well-chosen exercises. As you probably know, there are many methods and types of morning exercise. As in any other sport, there are fundamental exercises that are included in any well-designed system. Let's take a look at them:

1. Neck area. This is where standard tilts, turns and head rotations come to the rescue, which improve blood flow to the brain and awaken the whole body.
2. Hands. It is recommended to start warming up the joints with the rotation of fists or hands closed in a “lock”. Then comes the rotation of the forearms and finally the fully extended arms.
3. Frame. We continue to remember the school program. Standing up with legs spread shoulder-width apart, you need to perform smooth and measured tilts of the body forward, touching the floor with your fingers, and ideally with your palms. Then, placing your hands on your belt, you need to rotate the pelvis. It remains only to make side slopes. To do this, one hand remains on the lower back, and the second stretches in the direction of the slope.
4. Legs. You can start with warming leg swings. At the same time, you should not bring them to a critical height. For each leg, 10-15 swings will be enough. Next stage- leg raises to the side. After that, circular rotations are made knee joints. And finally, squats. There is no need to try to squeeze all the strength out of ourselves, because we are doing exercises.

As you can see, the complex is not at all complicated. It is suitable for everyone and allows you to feel a surge of strength after the first session. But a good mood in the morning helps a person achieve success throughout the day.

Apart from general rules, there are also specialized techniques that are designed for a narrower circle of people: separately for men, women, children, for those who want to lose weight, or with an emphasis on one or another problem area, for the disabled, etc. Next, we will take a closer look at the complexes for women and men, as well as for weight loss.

Exercises for women

Women's exercises are slightly different from men's, both in terms of the level of load and the principle of exercise. So, let's look at the most successful exercises that the best morning exercises for women should include:

• walking in place with the maximum rise of the knees;
• cross your fingers and put them on one knee, you need to slightly stretch the second leg forward and perform backbends;
• lean back and, throwing your hands behind your back, reach your heels with your fingers, then lean forward - and so on in a circle;
• feet shoulder width apart. One hand rests on the back of the head, and the second on the belt. The torso is tilted towards the second hand;
• putting your hands on your belt, perform head rotations;
• rotation of the arms in the elbow, and then in the shoulder joint;
• squats;
• leaning against the wall, alternately raise your knees to your chest;
• lie down on flat surface and, bending the knee, pull it with your hands to your chest. In this position, raise the body;
• and finally - light exercises for the abdominal muscles.

All exercises are performed several times on each side (if their essence suggests it).

The best morning exercises for the stronger sex

The differences between women's morning exercises and men's can be expressed in the table:

As you can see, there are differences between the female and male approach, but they are not so significant. The best one may include the same elements as a warm-up as the women's, but the emphasis is more on strength performance. In order not to repeat ourselves, we note only those exercises that are included only in the male complex:

1. As an option for a good, but not intrusive cardio load, the so-called “shadow boxing” using small dumbbells is considered. Moreover, it is advisable not to limit yourself to blows, but also to perform various rotations of the arms and twisting of the body.
2. Although we are talking about charging, and not about a full-fledged workout, a few push-ups and pull-ups will not harm a man at all. Especially if you perform them under control and try to stretch at peak points.

The rest of the exercises are similar to women's, only the number of repetitions needs to be increased.

The best morning exercise for weight loss

Many are concerned about the problem of excess weight. For such people, there are special methods of morning exercises that allow not only to effectively awaken the body, but also to get rid of annoying excess weight.

The difference of this complex is that it involves an increased load. Therefore, before performing such exercises, you need to let the body wake up with the help of the exercises described in the first complex. It is also recommended to drink a glass of water before starting work.

The complex of morning physical education for weight loss includes the following steps:

1. Warm up. It can consist of jumps, swings of arms and legs, torso tilts, rotations of the pelvis. A light short run, including on a treadmill, is well suited as a warm-up.
2. Hand work. To do this, you need small dumbbells. All kinds of bending, lifting and swinging are done with them. Next, you can do various push-ups that activate the pectoral girdle muscles.
3. And finally, it will be useful to do a set of squats. The main thing is not to rush and follow the technique.

As you can see, exercise for weight loss is not much more complicated than simple exercise (especially for men), however, it is more effective. But we repeat once again - you should not turn morning physical education into a massive pumping of the whole body in order to burn fat. This must be done at a different time.

For weight loss, the regularity of physical education is much more important than its duration. So if you want to drop overweight Try to do at least a little exercise every day.

Now in a nutshell about other types and options for charging.

Accelerated complex

A good morning workout can be quick. This is very relevant, because modern man always running out of time. There is, for example, a 10-minute complex, which, being short, allows the body to wake up normally and recharge with energy. It includes a non-aggressive study of all joints and major muscle groups.

qigong

Except standard types morning physical education, there is also an amazing Chinese technique called qigong. According to practicing trainers, it allows not only to fill the body with vigor, but also to slow down the aging process, as well as heal annoying diseases. The technique is based on receiving healing positive energy.

Children's exercise

Separately, a children's variant is distinguished. This complex is found in various manifestations in school programs. It encourages healthy physical development child, without overloading the young body, and most importantly - it is designed in the form of a kind of game, which allows you to interest even the most restless kids.

Conclusion

The best morning exercise can be different for each person. We have only dismantled basic principles, which are considered the most versatile and effective. As you can see, many of the principles of morning exercises are familiar to each of us from childhood. So there are no barriers to health and good spirits! The main thing is not to forget that charging is needed to wake up and it does not tolerate overload!

Experts say that in order for a good morning to be not only good, but also healthy, you need to do morning exercises. And with folk wisdom about how the morning starts, this will be the whole day, then it’s not worth arguing. Not many of us are used to exercising after sleep, but let's see what morning physical activity can give us.

What will morning exercises give us?

A few effective exercises in the morning will not take much time, but will bring a lot of benefits. Work out for yourself good habit and you will definitely get:

Even very small loads will help the body wake up. The cardiovascular system will begin to zealously drive blood through the body and carry oxygen to every cell. And it increases the level of energy and gives strength. Within 10-15 minutes you will be ready to move mountains.

Great mood

Morning exercises do not involve heavy loads, these are easy and pleasant exercises. And since it is pleasant, the brain will not keep you waiting and will give the command to produce endorphins - the hormones of happiness and joy. It's great to start a new day with Have a good mood, all adversity will fade into the background, and with a smile on your face you can go to conquer the world.

Getting rid of excess weight

By forcing all organs to work, you will start digestion processes and speed up metabolism with the help of charging. In addition, moderate and regular exercise contributes to the burning of excess body fat, strengthens muscles and keeps the body in good shape.

Willpower training

Getting up a little early in the morning is a big challenge for many. By forcing yourself to get out of a soft and warm bed and start exercising, you develop a good habit, train and strengthen willpower with which you will not need to think.

Strengthens immunity

Thanks to morning exercises, the body receives enough oxygen, energy and health for the whole day. Even without taking into account the research of specialists, we can conclude that it strengthens the immune system and stimulates mental activity.

Rules for performing morning exercises

Morning exercises are aimed at stretching the muscles, no strength exercises should not be. Remember, it is enough just to “start” the body, and heavy morning loads can adversely affect the work of the heart.

After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Drink a glass of clean water with a few drops of lemon juice. It's wrong to jump out of bed and start right away active exercise. For the body, this will be stressful. Take your time, stretch a little, twist, tighten your muscles, and only then get out of bed. Complete all the necessary morning routines and proceed.

10 ideas to motivate yourself to morning exercises

Forcing yourself to exercise regularly, and also waking up earlier than usual for this, is not an easy task. We offer several ideas that will help turn morning exercises into a pleasant habit.

1. Move your alarm. Usually the alarm clock is placed somewhere near the bed, at the head, on the bedside table, etc. Install it far away from you, for example, at the other end of the room. You will have to get out of bed to turn it off. This will help you wake up easier and be able to exercise.

2. Find the support of loved ones. Agree with your family that you will do morning exercises together. This will not only cheer everyone up, but also bring them together, because a common goal will appear. If you live alone, then connect your friends to charge. Contact them by phone or online.

3. Fix your goals. Every Sunday (or any other day of the week that you consider a reference) make a plan for the next week. Clearly write down what time you will wake up every day, and what exercises you need to do. Later, you can evaluate your successes or failures.

4. Make a motivating list of music tracks. Music is a great motivator. Set an invigorating, "igniting" composition for the alarm, and then turn on the player or music player and start charging to your favorite tracks. They will give positive thoughts and help overcome fatigue.

5. Prepare a place for morning exercises in advance. You do not have to waste time finding and spreading a rug, bringing a chair or collecting another one. necessary inventory if you do it the night before. In addition, this will serve as an additional motivation for charging, because you tried hard yesterday and prepared everything, you can’t just pass by.

6. Reward yourself. If you were able to complete weekly plan, then be sure to reward yourself: do a manicure, look interesting film or go for a walk in your favorite park. Buy a new workout t-shirt or something else for training that will help you wake up more actively in the morning.

7. Tell the world about your plans and successes. Thanks to modern technologies making it easier than ever. Tell your friends on social networks that now every morning you are set to do exercises. Report regularly on your progress. Perhaps your success will inspire someone else.

8. Give yourself time. Getting up in the morning earlier than usual is difficult. And at first it will seem simply unbearable. But by no means give up. Wait another week and you will feel that you are used to the new regimen. You will start to sleep better, wake up before the alarm goes off and be full of strength and energy, in addition, morning exercises will help you create the perfect daily routine.

9. Think over your breakfast. If after sleep you experience severe hunger, then eat something small, but able to give you strength: some almonds or a banana. After charging, eat an already full breakfast, cook something special as a reward for your efforts. But keep in mind that food should be healthy and low-fat.

10. Set yourself up mentally. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place in a conspicuous place a photo with a model whose forms you are striving for. If you want to be alert and healthy, then make a list of what you can achieve if you start your day actively.

Morning exercise is a great habit, the effect of which you will see instantly.

We have prepared 10 effective exercises that will help you wake up and charge you. positive emotions for all day.

10 exercises for morning exercises

Exercise 1. Sipping

Start by stretching up. Stand up straight, feet shoulder-width apart. Fold your hands into the castle, turn your palms outward from you. Slowly raise your arms above your head and begin to stretch your whole body towards the ceiling. Keep your back and head straight, do not arch your back. Do the exercise for 10-15 seconds 3-4 times.

Exercise 2. Steps in place

Human feet have many sensitive points that are responsible for the work of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Do the exercise for 30-50 seconds.

Exercise 3. Rolls from socks to heels

Stand up straight. Place your feet at a distance of 15 cm from each other. Inhale and stand on your toes, exhale and smoothly roll onto your heels. Repeat the exercise 20-25 times.

Exercise 4. Rotations

To warm up the body, it is best to perform rotational movements. Start with the head, then move on to the hands, elbows, shoulders, feet, ankles, and knees. For each body part, allocate 10 repetitions in each direction.

Exercise 5. Alternating tilts and squats

A simple but effective exercise that will help you engage many important muscles. Stand straight, place your feet shoulder-width apart, hands on your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injury. Repeat the exercise 10-20 times.

Exercise 6

Take an upright position, place your legs slightly wider than your shoulders. Raise your right hand up. Gently, without sudden movements, first lean to the left, then change hands and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times on each side.

Exercise 7. Alternate leg pull-ups

Take a lying position. Straighten your arms up. Start with the right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull the bent left hand to the knee. Then switch legs and arms. Repeat the exercise 15 times for each leg.

Exercise 8

We pull abdominal muscle. To do this, stand on the mat with your knees, lean on bent hands. Alternately bend and unbend your back muscles.

Exercise 9. Push-ups

There is a regular and lightweight version of push-ups. It differs only in the position of the legs. If you are well prepared, then do push-ups with outstretched legs, resting on your toes, if it's so hard, then lean on your knees. Do 15 pushups.

Exercise 10

Stand up, put your hands up. As you exhale, rise on your toes and gently stretch as high as possible. As you inhale, lower yourself completely to your feet and relax your muscles. Repeat exercises 5 times for 10 seconds.

Restore your breath, have breakfast and go to conquer new peaks!

Doing morning exercises is easy, we hope that thanks to our tips tomorrow you will start your journey to more healthy lifestyle life. Perhaps some of the exercises suggested above will not work for you for some reason. Then feel free to replace them with others, use or consult with experts. Share with us your success or effective exercises that you do yourself. Productive day!

Exercises for cheerfulness and energy in the morning in bed

There are few people who are happy to wake up in the morning. And if there is bad weather outside the window, and all sorts of troubles await at work, then you don’t want to get up at all. But we have to. The following are simple exercises that will help you gain vigor and energy in the morning for the whole day. The main condition is not to be lazy, do the exercises constantly, and soon you will feel that they help you.

We help vision and disperse blood

Waking up and stretching sweetly, without opening your eyes, massage your eyelids with light in a circular motion. Make at least 15 "turns".
This exercise will help improve blood circulation in the eyeballs, and in the morning you will look at the world with clear eyes. In addition, gentle movements are soothing. nervous system.

Place your palms on your face next to your ears, thumbs on the behind the ear cavity. With gentle movements, with light pressure, start stroking your face from top to bottom from the temples to the chin and back. Make at least 30 such movements. This exercise helps to disperse the blood in the temporal region, and also prevents the appearance of wrinkles, tones the skin.
- These exercises, - says the neurologist V. Koss, - help restore blood circulation a little after the night, but more in the peripheral, external vessels.

Doing breathing exercises

To raise vitality and accumulate internal energy, yoga uses breathing exercises. One of simple exercises consists of the following:
With the thumb of the right hand, close the right nostril, with the little finger and ring finger - the left. Bend your index and middle fingers or place them on the bridge of your nose.

Open your left nostril and take a slow deep breath. Close and, opening the right, also slowly exhale. Repeat 10 times, and you will feel that not only your breathing has become smoother and deeper, but your nasal passages have cleared, and you have been filled with energy.

Activate digestion and tone muscles

To activate digestion and improve muscle tone, yoga is advised to perform a simple exercise in the morning - lying on your back, slowly tighten right leg to the stomach, bending it tightly at the knee. Press well to the stomach and freeze for a few seconds. Stretch, relax a little and repeat this movement with the left leg. This exercise should not be done abruptly - a large load in the morning can lead to spasms of muscles and blood vessels. But slow leg pulls will help get rid of bile stasis, improve lymph flow in the abdomen, normalize digestion and “wake up” the blood supply in the pelvis and genitourinary system.

Carefully stroke your stomach in circular motions clockwise, make at least 20 “turns”. This exercise brings the blood supply gastrointestinal tract back to normal, awakens our immune system and, as it were, “massages” all internal organs.

I am only for any morning exercises, which helps us tone the physical and nervous system, - says MD, kinesitherapist S. Bubnovsky. - Although I also recommend doing squats, “pumping” the press and doing push-ups in the morning. Such exercises for sleepyheads will also help to bring the body into shape a little. I would also advise the “bicycle” exercise - lying on the bed, spin imaginary pedals in the air. This will help activate blood circulation in the pelvis and intestines, and will serve as a preventive measure for many genitourinary diseases. And it will help your feet to run easily all day.