Adult charger. Morning exercises for men: the best exercises

Most of the world's population is very skeptical about sports exercises. This is especially true of such a thing as morning exercises.

After all, it is better for many to enjoy a few minutes of rest in order to somehow compensate for the "inhibited" state, many resort to such tricks as a contrast shower and strong aromatic coffee.

But all these are just stimulants that do not awaken the body, but simply slow down the processes of fatigue and drowsiness.

As for morning exercises, they give an amazing effect, while not only awakening the body, but also filling it with energy and tone for the whole day. After all, the very process of washing and using various stimulants starts the work of only the nerves and the brain, and this is not enough for full activity, you also need to involve all muscle groups and joints. It is on this effect that morning physical education is aimed.

But before telling you about what special methods and systems exist, you first need to know all the useful aspects of this approach to getting up in the morning.

The very first thing that this type of exercise gives is a healing effect. The result of the exercises will be only in a systematic case, when over time all the loads will be heavier and more complicated. In addition to all this, morning exercises should be done in light clothes, and in a room where the air is well ventilated.

The benefits of such movements can be felt immediately, because after classes your body will be in good shape, your mood will rise, and all nerve and brain cells will work in full mode, which will lead you to new successes.

As in any other business, charging has its own rules and laws that guarantee a quality result.

Do you have a question, what needs to be done in order for the morning exercises to be correct?

Below will be short instruction, which will help you make all the loads enjoyable and giving the desired result.

The instruction is as follows:

• It is undesirable immediately after waking up to load the body with “heavy” exercises. This is bad for the heart.
• Charging is recommended to start from the bed itself. Such exercises include sipping, turning the torso, arching and bending the arms and legs.
• Also, after bed, you should go to the bathroom to brush your teeth and wash your face. Thus, you stimulate the brain to work, and the nerve cells will begin to actively perform their functions.
• Only after all the above procedures are recommended to proceed to the main set of exercises.
• It is recommended to turn on the music that you like and start charging to the sounds of melodies.
• Pay special attention to your breathing correct breathing saturates muscles and cells with oxygen, which leads to better tone.
• Do not allow the load of the body, since your task is to bring the body into working condition, and not pump up a bunch of muscles. Listen to your body, and as soon as it gives you signals of overwork, stop exercising.

Also, do not forget that stimulating the body is the right exercises for morning exercises. This is a system that will contribute to your well-being, activity and vitality for the whole future day.

Instead of coffee and artificial stimulation, you can get real and effective activity without harm to the body or its individual organs.

Since it has already been said that morning exercises are a set of specific exercises, a whole section will be given below, in which the system will be described in detail. general position for morning exercise.

A set of exercises for morning exercises

Undoubtedly, morning exercises are divided into many types, but, like any sport, there are some basic and fundamental exercises that are included in any system. All included principles will be listed below.

• Neck area. For this area, head tilts to the left and right sides are recommended, and lowering and tilting the head will also be useful. It improves blood circulation by rotating the head in a circle.
• Hand exercises. It is recommended to start warming up the joints with smooth rotations of the fists or by closing the palms in a “lock”. After that, you should move on to shoulder rotations both together and separately. After warming up the joints, begin rotations with arms fully extended. After the end of the approach, begin to develop the forearm muscles of the hands, rotating them. After all these manipulations, touch your fingers to your shoulders and start in this position to produce rotational movements hands.
• Body loads. We recommend remembering school curriculum, and stand with legs apart shoulder width apart. And we begin to lean towards the floor very smoothly and evenly, while it is necessary to touch the floor with your fingers, and it is better to touch the floor with your palms. After warming up, fixing the hands on the lower back, start circular movements with the pelvic composition. After that, it is necessary to tilt to the sides, while one hand must be kept on the lower back, and the other should be extended and continue to tilt.
• We exercise the legs. Swing your legs alternately, movements must be made forward and backward in 10-15 approaches. Then alternately lift each leg to the side. When you finish the exercise, begin to make circular turns with your knees. And already at the final stage, you need to do squats. Please note that when squatting, the heels should not come off the floor.

Performing this whole simple complex of morning exercises, you can feel a surge of energy and activity in your body after the first lesson. And this will contribute to your career success and progress, which without fail will not only strengthen your social position, but also make you healthier and happier.

It should also be noted that in addition to general rules there are a large number of specialized techniques that are designed specifically for kids, quick tone, weight loss, or women who want to put their figure in order and tighten sagging places.

Exercises for morning exercises for women

As mentioned above, morning exercises have different sets of exercises and their result for the body.

The very first and most demanded system is women's morning exercises, because it is women who have many “questions” to their body. And in order to enjoy your body, you must do the following exercises:

Do you want something interesting?

• Walk in one place while raising your knees as high as possible.
• Cross your fingers, then put them on one knee, and stretch the other leg forward and perform backbends. Repeat the exercise in turn on each leg.
• Throw your arms behind your back and stretch, while tilting your torso to the floor as low as possible.
• Put your feet shoulder-width apart, put one hand on the back of your head, the other on your lower back and lean to one side so that the hand on the leg slides down on it.
• Fix your hands on the belt, and then turn your head to the left and right.
• Make circular motions with your arms.
• Perform a set of squats.
• Stand against a wall or closet and alternately raise your knees to your chest.
• lie down on flat surface bend the knee and pull it to the chest, after which, clasping the pulled knee with your hands, lift the entire torso.
• Do exercises for the press.

In addition to women's usual exercise, which has a significant difference from men's, many of the fairer sex want to put their body in order and get rid of the annoying "fat layer" that releases more and more over time. In girls, because of a unkempt body and not toned muscles complexes of various kinds develop. To prevent this from happening, many experts are doing tremendous work on compiling new works that help get rid of excess "fat deposits".

Get energized and lose weight at the same time

Morning work-out for weight loss is a specific complex that combines many unique and necessary exercises.

When they are performed, it is the excess deposits that are burned.

For such charging, the following loads are required:

• Cardio loads;
• Exercises that work the arms, back, and legs;
• Pumping the muscles of the press;
• Techniques that affect the buttocks and legs.

All exercises for morning exercises that are included in the weight loss system are based on key exercises and must be performed according to the recommended standards. But this type of exercise also has its own additions, namely rhythmic music and a mandatory preparation procedure, which includes the mandatory use of water on an empty stomach.

In addition to such complex and time-consuming exercises, there is an exceptionally fast and “non-aggressive” morning exercise, designed for a duration of 10 minutes.

Morning activity: fast and reliable

In order to bring your body into working condition after waking up, a morning exercise for 10 minutes has been developed, which improves metabolism and invigorates for the whole next day.

The complex itself includes exercises for working out all muscle groups of the body: starting from chest and ending with the least active nodes of the body. To do this, it is enough just to warm up the joints and nodes of body parts in the main directions.

In addition to standard exercises, there is a unique Chinese technique called "gypsy" or simply morning exercises, whether holden. Many practicing trainers and people claim that it is this type of exercise that slows down aging, fills the body with vigor, and also helps to cure almost all human diseases. After all, the technique is based on obtaining positive and healing energy.

In addition to a ten-minute exercise, you can also carry out children's exercises, which are designed for children and have an amazing effect for small people.

Morning exercises for children are a set of exercises that are known to all people of the world, as they are included in the school curriculum, and stimulate the physical development of the child. At the same time, it does not overload his body, does not lead to injuries, and is very effective, as it is designed in the form of a game. And games, as you know, are very in the spirit of the kids and they combine business with pleasure with pleasure. It is important to note that such exercises should be carried out before breakfast for 4-5 minutes..

morning exercises- a set of physical exercises done immediately after sleep. Target morning exercises- “shake up” the body, excite it in moderation, that is, give work to the muscles, create a feeling of cheerfulness, dexterity, strength; increase the overall vitality and thereby ensure the fastest entry into daily work activities. Morning exercises improve the activity of the cardiovascular, nervous and respiratory systems, enhances metabolism, strengthens and develops muscles, contributes to the acquisition of good posture. By activating the activity of all organs and systems, exercise helps to improve health and increase overall physical training person.
Morning exercises can be done by people of any age. Healthy people can do a set of exercises of morning exercises transmitted by radio. If it is not possible to use it, you can perform one or another set of exercises yourself. It is only necessary to choose the right exercises, taking into account age and gender, health status, as well as a number of basic hygienic and methodological requirements. Morning exercises should be done regularly, every day. Perform the exercises in the sequence indicated in the complex. Increase the load gradually. It is better to do it immediately after waking up (before gymnastics, be sure to release bladder, preferably the intestines). Classes should be held in a clean, ventilated room with an open window (in winter) and outdoors (in summer) in clothes that do not restrict movement (for men - in shorts and slippers, for women - in shorts, a T-shirt and slippers); while exercising, monitor your breathing. Inhalation should be done through the nose deeply, and exhalation through the mouth for a long time; breath to match the movement. Inhalation is usually done when the chest expands and the trunk straightens, exhalation occurs when the chest narrows and the trunk bends. When there are no clearly defined phases of inhalation and exhalation in the exercise, it is necessary to breathe evenly all the time.
Doing morning exercises, you need to monitor your health and physical development; before the start of classes, and then every 3 months should be shown to the doctor. Take well after class water treatment- rubdown, shower (see Hardening of the body).
The exercises of each complex, as a rule, are compiled according to a specific plan or according to the so-called. typical scheme.
Morning exercises begin with walking or light jogging. This exercise is related to deep breathing and prepares the body for subsequent physical work.
First exercise- sipping; its purpose is to straighten the spine, improve blood circulation in the muscles of the shoulder girdle and arms and prepare the body for subsequent more complex exercises.
Second exercise serves as arr. to strengthen the muscles of the legs, increases mobility in the joints of the legs, improves blood circulation.
Third and fourth exercises strengthen the muscles of the trunk, back and abdomen, increase the mobility of the spine and improve the activity of the abdominal organs. These exercises require the work of many muscles and therefore it is recommended to do exercises with a small load after them.
Fifth exercise- for the muscles of the arms and shoulder girdle.
Sixth exercise- to strengthen the lateral muscles of the body and improve the activity of the abdominal organs.
Seventh exercise- swing exercises to increase mobility in the joints of the arms and legs.
Eighth exercise- jumping or running; serves to enhance the overall metabolism in the body, increase the activity of the respiratory and circulatory organs.
Ninth exercise, so-called. the final, serves to calm the activity of the respiratory and circulatory organs.
Using the indicated typical scheme, everyone can create the most suitable charging complex for themselves. To select a complex, it is best to use the literature indicated at the end of the article or consult a specialist (physician). Here are some examples of complexes.

Complexes of morning exercises for children
preschool age (4 - 6 years).
Complex number 1.

First exercise. "Pull up."

Starting position - put your feet shoulder width apart.
Fulfillment: raise your hands up - inhale; lower through the sides down - exhale. Repeat the exercise 4-6 times, the pace is slow.

Second exercise. "Skater".

Fulfillment: tilt the torso to the right, bending the right leg at the knee (exhale); take the starting position - inhale. The same on the other side. Repeat the exercise 4 times in each direction, the pace is medium.

Third exercise. "Woodcutter".

Starting position - legs apart, arms up, hands together.
Fulfillment: lean forward, lower your hands down, passing them under your feet, - exhale. Straighten up, raise your hands up - inhale. Repeat the exercise 4-6 times, the pace is slow.

Fourth exercise. "Slaps front and back."

Starting position - legs apart, arms to the sides.
Execution: clap with hands from behind, clap with hands in front. Make 6 - 8 claps. Breathing is even, the pace is fast.

Fifth exercise. "Tick-tock."

Starting position - legs apart, hands behind the back.
Execution: tilt the body to the right, and then to the left. Do 4 - 6 times in each direction, breathing is uniform, the pace is average.

Sixth exercise. "Zaychik - jumper."

Starting position - bend your arms at the elbows, palms forward.
Execution: jumping on two legs. Do 12-16 jumps and move to a step in place, breathing is uniform, the pace is average.

Complex number 2.

First exercise. "Pick up the stick."

Fulfillment: raise the stick up, bend in the chest - inhale; lower the stick down - exhale. Do the exercise 4-6 times, the pace is slow.

Second exercise. "Step over the stick."

Starting position - stick in front, hands down.
Fulfillment: alternately bending the legs at the knees, step over the stick forward and back. Do the exercise 4-6 times, the pace is slow, breathing is even.

Third exercise. "Turn right, turn left."

Execution: turn the body to the right and then to the left. Do the exercise 4-6 times in each direction, the pace is medium, breathing is uniform.

Fourth exercise. "Tick-tock."

Starting position - legs apart, stick behind the back.
Execution: tilt the body to the right, and then to the left. Do the exercise 4-6 times in each direction, the pace is medium, breathing is uniform.

Fifth exercise. "Higher and higher and higher."

Starting position - stick in front, hands down.
Fulfillment: raise the stick forward down and lower, then forward and lower, forward up - lower and, finally, to the very top and lower. Do the whole cycle of movements 3-4 times, the pace is medium, breathing is uniform.

Sixth exercise. "Jump over the stick."

Starting position - the stick lies in front on the floor, across, at a distance of 10 - 15 cm from the feet of the practitioner.
Fulfillment: jump over the stick with a push of two legs, turn around and jump again. Do 4 - 6 jumps. Finish the exercise with a slow walk. The movements of this complex can also be done with hoops.
To make the child more willing to perform the exercises, they are associated with familiar images. For example, in order to perform the Stretch Up exercise, you need to show the child how big he will be when he grows up. To make the child more willing to perform the “Tick-tock” exercise, you can remind him of the pendulum in the clock, etc. When doing the exercises Special attention it is necessary to pay attention to breathing, make sure that the child breathes through the nose, does not hold his breath. In those exercises in which the phases (periods) of breathing are clearly expressed, you can pronounce the words characteristic of this movement, for example, “uh”, “oh” (when leaning forward in the “Lumberjack” exercise). For movements, it is necessary to widely use objects that children like to play with: sticks, flags, hoops, balls, etc.

Complex of morning exercises
for children of primary school age
(7 - 10 years).

Starting position - hands on the back of the head.
Fulfillment: rise on toes, arms up - inhale; return to the starting position - exhale. Do the exercise 5-6 times, the pace is slow.

Fulfillment: sit down on toes, touch the floor with your fingers from the outside - exhale; straighten up - inhale. Repeat the exercise 5-6 times, the pace is medium.

Third exercise. "Bend forward to the right (left) with a pop under the feet."

Starting position - legs apart (wide), arms to the sides, palms up.
Fulfillment: tilt the torso forward to the right to the knee of the right leg and clap your hands under the leg - exhale; return to the starting position - inhale. Do the exercise in each direction 4-6 times, the pace is average.

Fourth exercise. "Tilts of the body to the right and left."

Starting position - hands up, fingers to lock with palms up, feet together.
Fulfillment: tilt the torso to the right, and ventures to the left. Do the exercise in each direction 4-6 times, breathing is uniform, the pace is average.

Fifth exercise. "Swinging movements of the hands."

Starting position - legs apart, feet parallel, hands clenched into fists.
Fulfillment: raise the left hand up - take the right hand back; change hand position. The movement is continuous, soft, without sharp jerks, do 6-8 times, breathing is uniform.

Sixth exercise. "Jumping in place".

Fulfillment: make 4 jumps - legs together and 4 - legs apart. Repeat each cycle of movements 4 - 6 times (16 - 24 jumps), breathing is uniform, the pace is average. At the end of the jumps, move to a step in place - first quickly and then slowly.

Seventh exercise.

Calming movements: walking on toes with deep breathing.
When carrying out this set of exercises, special attention should be paid to the correct starting positions before the exercises and correct posture. You also need to watch your breathing. After exercises that caused an increased and rapid heartbeat and breathing (after jumping, squatting), you need to pause for 30-90 seconds (walk in place or around the room). Morning exercises should not cause fatigue in children.

Complexes of morning exercises for adults with little physical fitness.

Exercises for men.

First exercise. "Sipping".

Starting position - legs apart, feet parallel.
Fulfillment: raise your hands up with lifting on your toes - inhale; lower your arms through the sides down, at-five starting position - exhale. Repeat the exercise 4-6 times, the pace is slow.

Second exercise. "Squatting".

Starting position - hands on the belt.
Fulfillment: sit down, hands forward - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, the pace is medium.

Third exercise. "Forward bending of the torso".

Starting position - legs apart, feet parallel, arms forward, hands clenched into fists.
Fulfillment: lean forward, arms back, unclench the hands - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, the pace is medium.

Fourth exercise. "Tilts to the sides."

Starting position - legs apart (wide), arms to the side, palms up.
Fulfillment: turn the torso to the right and, making [clone forward, touch the heel of the right leg with the fingers, exhale; return to the starting position - inhale. The same - on the other side. Do the exercise in each direction 6-8 times, the pace is average.

Fifth exercise. "Circular movements of the hands."

Starting position - hands forward, hands clenched into a fist.
Execution: 4 circular motion hands down, back, up, forward and 4 hand movements in the opposite direction. Do each cycle of 4 movements 4 times, breathing is uniform, the pace is medium.

Sixth exercise. "Stress lying down."

Starting position - main stance.
Execution: squat down with your hands resting on the floor in front of you, push your legs back into the lying position, return to point-blank, crouching, and then straighten up. Do the exercise 4-6 times, breathing is uniform, the pace is slow.

Seventh exercise. "Turn of the torso to the side."

Starting position - legs apart shoulder width apart, hands in front of the chest.
Execution: turn the body to the right, straighten right hand to the side with the palm up, look at her - inhale; return to the starting position - exhale. The same on the other side. Do the exercise in each direction 4-6 times, the pace is average.

Starting position - hands on the belt.
Fulfillment: 2 jumps - legs together, 2 - legs apart. Do 30 - 40 jumps, breathing evenly. After jumping, switch to a calm walk.

Exercises for women.

First exercise. "Sipping".

Starting position - hands to the shoulders.
Fulfillment: raise your hands up, putting your right foot back on the toe, - inhale; put your foot, hands to the stoves - exhale. Repeat the exercise 4-6 times, the pace is slow.

Second exercise. "Forward bend with squat."

Starting position - main stance.
Fulfillment: lean forward, sit down on one leg, set the other aside, touch the floor with your toes - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, changing the position of the legs, the pace is medium.

Third exercise. "Raising the legs forward."

Starting position - arms to the sides, palms up.
Fulfillment: raise the right leg forward to a right angle and clap your hands under it - exhale; return to the starting position - inhale. Do the same with the other leg. Repeat the movement for each leg 6-8 times, the pace is medium.

Fourth exercise. "Emphasis lying behind."

Starting position - sit on the floor and rest your hands on the floor from behind.
Fulfillment: raise the pelvis and go to the emphasis lying behind - inhale; return to the starting position - exhale. Do the exercise 6-8 times, the pace is medium.

Fifth exercise. Lying leg raise.

Starting position - lie on your back, stretch your arms along the body.
Fulfillment: raise the right leg up to a right angle, lower it. Do the same with the left leg, lower, raise and lower both legs 2 times and then repeat the entire cycle of movements from the beginning. Do each cycle of movements 3-4 times, the pace is medium, breathing is uniform.

Sixth exercise. "Bends in the hands in an emphasis while standing."

Starting position - stand facing the chair at a distance big step rest your hands on his back.
Fulfillment: bend your arms, touch the back of the chair with your chest, raise your leg - inhale; return to the starting position - exhale. Do the exercise 6-8 times, the pace is medium.

Seventh exercise. "Turn of the body with the movement of the hand."

Starting position - legs apart at shoulder width, hands on the belt.
Fulfillment: turn the body to the right, take the right hand to the side with the palm up, look at it - inhale; return to the starting position - exhale; do the same exercise on the other side. Repeat the exercise 4-6 times in each direction, the pace is medium.

Eighth exercise. "Jumping in place".

Starting position - main stance.
Fulfillment: jump in place of the legs apart, arms to the sides, with the second jump to take the starting position. Make 20 - 30 jumps, breathing is uniform, the pace is average. After jumping, switch to calm walking in place.

Ninth exercise.

The final movement is walking on toes with a deep breath in and out.
When performing exercises of these complexes, the load should be adjusted independently, depending on well-being. During the first lessons, the number of repetitions of each exercise should be minimal, and then, as you get involved in classes, it should be increased to the number indicated in each exercise. Between exercises, you need to take a rest (from 30 to 60 seconds), during which it is good to use walking with deep breathing and muscle relaxation.

Complexes of morning exercises
for older and older people
with little physical fitness.

Exercises for men.

First exercise. "Sipping".

Starting position - hands on the belt.
Fulfillment: spread your arms to the sides, palms up, rise on your toes - inhale; return to the starting position - exhale. Do the exercise 4-6 times, the pace is slow.

Second exercise. "Squatting".

Starting position - stand at a step distance from the chair, hold on to the back.
Fulfillment: sit down without taking your hands off the back of the chair - exhale, straighten up - inhale. Do the exercise 6-8 times, the pace is slow.

Third exercise. "Turn of the body with the movement of the arms."

Starting position - legs together, arms up.
Fulfillment: turn the torso to the right, arms to the sides, palms up, look at the palm of the right hand - inhale; return to the starting position - exhale. Do the same on the other side. Repeat in each direction 4-6 times, the pace is medium.

Fourth exercise. "Emphasis lying behind."

Starting position - sit with your legs apart, emphasis with your hands behind.
Fulfillment: raise the pelvis and go to the emphasis lying behind - inhale; sit down - exhale. Do 6 - 8 times, the pace is slow.

Fifth exercise. "Movement of the legs in the supine position."

Starting position - lie on your back, arms along the body.
Execution: bend your knees and pull them to your chest, straighten them at a right angle and slowly lower them. Do the exercise 5-6 times, breathing is uniform, the pace is slow.

Sixth exercise. "Bends of the arms in emphasis lying in front of the chair."

Starting position - lying down, hands in front on a chair.
Fulfillment: bend the runi at the elbows, touch the chair with the chest, turn the head to the right (left) - exhale; straighten your arms - inhale. Do the exercise 6-8 times, the pace is medium.

Seventh exercise. "Running in Place"

Starting position - bend your arms at the elbows, relax your hands.
Fulfillment: run in place for 30 - 40 seconds. After running, switch to slow walking in place. Breathing is even, vigorously work with your hands, raise your hips higher.

Exercises for women.

First exercise. "Sipping".

Starting position - lower your arms down, connect your hands.
Fulfillment: raise the hands connected in the hands up, turning the palms up, - inhale; separate the hands and lower the arms through the sides down to the starting position - exhale. Repeat the exercise 4-6 times, the pace is slow.

Second exercise. "Squatting".

Starting position - stand at a distance of half a step from the chair.
Fulfillment: sit down, lean on the chair with your hands - exhale; pushing off the chair with your hands, straighten up - inhale. Repeat the exercise 6-8 times, the pace is slow.

Third exercise. Torso forward and backward.

Starting position - put a straight leg on a chair, arms up.
Fulfillment: lean forward, touch the toes with your hands - exhale; straighten up with a subsequent tilt back - inhale. Do the exercise 6-8 times, the pace is slow.

Fourth exercise. "Turns of the body to the right and to the left."

Starting position - sit on a chair, hands in front of the chest, legs stretch forward.
Fulfillment: turn the body to the left, take the left hand to the side up - inhale; return to the starting position - exhale. The same on the other side. Repeat the exercise in each direction 4 times, the pace is slow.

Fifth exercise. "Raising the legs".

Starting position - sit on a chair, resting on your hands behind.
Fulfillment: raise the right leg, lower. The same - left. Do the exercise 8-10 times for each leg, breathing is uniform, the pace is average.

Sixth exercise. "Bends of arms in an emphasis while standing."

Starting position - stand at a distance of a large step from the back of the chair and lean on it with your hands.
Fulfillment: bend your elbows, touch the back of the chair with your chest, turn your head to the right (left) - inhale; return to the starting position - exhale. Repeat the exercise 6-8 times, the pace is slow.

Seventh exercise. "Walking in Place"

Starting position - the main stance, bend your arms at the elbows.
Execution: walking in place (45 - 60 seconds) with high knees and energetic work of the hands. The pace is average, breathing is uniform.
Particular attention during these complexes should be paid to the pace of the exercises. In the first lessons, it should be slow, and only as the body is drawn into work, it is brought to medium and even fast, if this, of course, is determined by the nature of the exercise. After the most intense exercises, in this case for men after the 2nd and 6th, and for women after the 2nd, 3rd and 6th, you need to take short breaks from 30 to 60 seconds, which are best filled with active forms rest - walking with deep breathing. Monitor the correctness of breathing, do not hold it, avoid straining. When performing all exercises, avoid sudden movements, they should be performed gently, as accurately as possible, in accordance with the description.

Lit.: Gugin A. A., Morning gymnastics for a schoolchild, M., 1954; Gray N., Gymnastics for everyone, M., 1955; Zhuravlev E.P. and Yananis S.V., Daily gymnastics for men, 5th ed., M., 1956; them, Daily gymnastics for women, 5th ed., M., 1956; Machinsky V.I., Physical culture in the daily routine, M., 1956; Physical culture in old age, under the general. ed. Sarkisova-Serazini I. M., M., 1956.

Feel cheerful and arrive all day in good mood by doing a few in the morning simple exercises, absolutely anyone can. And this is not just a promotion on the topic healthy lifestyle life, but a fact proven as a result of numerous studies. Morning exercises are called a set of physical exercises aimed at warming up the joints and various muscle groups.

Morning physical activity has a positive effect on the emotional background of a person. He achieves much more success at work, in family and friendships. According to a study by Appalachian State University, exercising every morning normalizes high blood pressure.

A psychologist from Duke University, who observes patients with depression, reflected in his study "The Benefits of Morning Exercise" the relationship between the state of patients and exercise. He found that a warm-up performed in the morning not only relieves this disorder, but also prevents the recurrence of the disease. The New York Times published an entire article about how scientists managed to fix the fact that physical exercise stimulate and increase mental activity.

Morning home exercises

Assumes execution various types exercises that increase muscle tone and improve blood flow. You can warm up in the morning both at home and on the street.

A set of exercises

To engage in morning physical activity, you do not need to look for Gym, which opens at dawn, or purchase special sports equipment. There are ten effective and easy-to-learn exercises that allow you to keep yourself in good shape in the morning.

Sports are definitely good for everyone. However, given the presence of certain health problems, the body's own characteristics, it would be useful to consult a specialist. After making sure that there are no contraindications or restrictions, you can safely start exercising.

This exercise allows you to tone the muscles and is an excellent prevention of arthritis. You can start your warm-up in the morning with stretching. It can be both dynamic and static exercises. The most useful in the morning are the first ones, which are made from the “camel” and “cat” positions.

This does not mean that they are only part of the morning workout. Stretching exercises are beneficial, regardless of the time they are performed. This is especially true for people working in conditions that do not require any active action. Stretching increases the flexibility of the spinal muscles, has a warming effect.

To stretch:

1. Take the camel pose. Get on all fours, rounding your back so that your head tends to the pelvis, that is, it is lowered.
2. Take the cat pose. Bend your back in an arc down, raising your head.

The transition between positions is carried out with smooth and slow movements. The recommended number of repetitions is 4-5.

You can run on the treadmill and outdoors. The advantage of the latter option is the opportunity to be in nature, but training on the simulator does not depend on weather conditions.

To achieve the effect of running allows time control and a constant increase in duration. Clear goals will help. If jogging is new, start with brisk walking. The latter, by the way, will be great alternative I run for the elderly.

Thanks to regular jogging and walking, bone tissue is strengthened, it becomes possible to control weight. This kind physical activity maintains blood pressure at a normal level, is good for the heart muscle.

Jumping in place

A really good morning exercise involves the inclusion of jumps in the overall complex. They support muscle tone, but most of all deltoid with calf, have a beneficial effect on the cardiovascular system.

Performance:

Standing straight, put your feet together and jump up. In a jump, spread your arms and legs to the side. Return to the starting position and keep jumping. It is best to start with a duration of one minute, and then increase the execution time until it is optimal.

Aimed at working out the abductor femoral muscles, which are constantly involved not only in jogging, but also in Everyday life. They work when riding a bike and even when a person just gets into a car.

The swings of the abductor femoral muscles help prevent forward tilt of the pelvis, a fairly common posture disorder. They are performed quite simply, which is clearly demonstrated in the presented photographs. The recommended number of swings on each side is 10-15 times.

The benefits of exercise are not limited to the beneficial effect on the back. The “balancing table” pose allows you to improve your innate sense of balance, develop memory, and improve concentration.

Performance:

1. To take a starting position, get on both knees, rest your hands on the floor. Each movement is preceded by a breath.
2. Exhaling, stretch your left leg back parallel to the floor, and your right arm forward.
3. Lower your arm and leg as you exhale, returning to the starting pose.
4. Repeat the same procedure, but with the right leg and left arm.

Start with ten repetitions on each side.

Engage knees, thighs and shins. Squats help strengthen the calf and quadriceps muscles, hamstrings, and knee joints.

Performance:

1. Spread your legs shoulder-width apart, stretch your arms in front of you.
2. Lower yourself until a right angle is formed between the thigh and lower leg.
3. Lift up to return to the starting position.

Beginners can start with two sets of 15 squats. It should also be taken into account that the described extreme point is not strictly limited. You can squat deeper.

Aimed at working out the triceps, neck, shoulder girdle. They are complex exercises that allow you to strengthen almost every muscle group. The mechanics of push-up movements are such that the body is fully involved.

Performance:

1. Taking an emphasis lying down, spread your arms shoulder-width apart.
2. Lower yourself down while inhaling.
3. Return to the starting position as you exhale.

An easier option for beginners would be to use a bench or chair on which they put their feet. This will reduce the load on the body. When such push-ups begin to be given easily, you can move on to a full-fledged performance.

Increase repetitions should be gradual. So, imperceptibly for yourself, you can bring the number of push-ups to 100 in one approach.

Supports tone and strengthens the hamstrings, glutes and quadriceps. However, considering high load are done in a day. This is extremely important for those who work with weights.

Performance:

1. Standing straight, spread your legs shoulder-width apart, put your hands on your hips.
2. Step right foot forward. The bent knee should be in the same vertical line with the foot. At the same time, the left leg goes down, practically touching the surface of the floor with the knee.
3. Repeat this procedure on the second leg.

On each side, you need to do at least 8-12 repetitions.

This triceps exercise not only works out the muscles of the arms, but also strengthens the forearm and brachioradialis muscles. It can be done both standing and sitting. The main thing is to pick up dumbbells or an improvised weighting agent with a comfortable weight that is easily held in your hands.

Performance:

1. Take dumbbells and sit with your elbows resting on your hips not too far from your knees.
2. Bend your hand into elbow joint towards the shoulders. Inhale as you lift the dumbbells, exhale as you lower the weights.

Do one or two sets of 10-12 reps on each side.

Bike

The most effective crunch exercise for the abs. Its implementation involves the involvement of the maximum possible number of muscle groups.

To master the bicycle will help the video, which clearly demonstrates the technique of execution. You can start doing a bike with optimal 15-20 repetitions.

It is not necessary to do each of the ten exercises daily. The most difficult, that is, from the sixth to the tenth, can be performed on weekends. On weekdays, jogging, walking, stretching will be enough. This will allow you to quickly enter the desired rhythm, enjoy the workout.

Conclusion

Morning exercises are a complex of simple and effective exercises, regular execution which helps to improve sleep, have a great mood every day, maintain and control weight.

Source: lifehack.org

Do you do morning exercises? No? In vain! Morning exercise is not only a quick and easy way to cheer up, but also a great opportunity to keep fit without additional special training. Charging does not require exotic exercises. Quite enough ordinary and long familiar.

The main thing is to do these simple exercises right, in right time and in the right amount.

Moreover, charging can be a complete system for training the body and your overall physical education, if you take it seriously (I’ll talk about this approach a little later).

In this post, I will share with you five useful exercises for morning exercises and explain how and in what volume to perform them, so that you get a decent and really healthy exercise.

Morning exercises, a set of exercises

First, take a few deep breaths in and out so that exercise does not cause an acute oxygen deficiency in the body, which will lead to too strong a heartbeat (see).

1. Squats: 20-30 times.

2. Push-ups from the floor: 10-15 times. (If regular push ups difficult for you, do push-ups from your knees, as described below).

3. Lying twists: 15-20 times.

4. Forward bends: 15-20 times.

5. Tilts to the sides 3-5 times in each direction with a delay of 2-3 seconds.

Below I will explain how to do each of these exercises and show them in a video. But first, I will explain the rules for doing morning exercises, which I myself have been using for many years.

How to do morning exercises?

In the morning we woke up 10 minutes earlier to leave ourselves time to exercise. Went to the toilet and washed. We drank half a glass of pure water. After a couple of minutes, you can start charging. During this time, you can ventilate the room and get dressed for class. Shorts (or home trousers) and a T-shirt will do just fine. You can do it barefoot.

We always start and finish charging breathing exercise. Take 3-5 calm but deep breaths in and out.

Perform each strength exercise 10-20 times, depending on your physical fitness. Do one set of each exercise, then rest a bit and move on to the next exercise.

It is important that breathing becomes noticeably quicker, but not too frequent. For morning exercises, a moderate, without busting, load is quite enough.

Morning work-out. A set of exercises.

Squats

Very useful for the legs, buttocks, back. Legs 40-50 cm wide. Performed vigorously, but without “flopping” down. Gently sat down, vigorously stood up. When bending the legs - take a deep breath, when unbending - exhale. When bending the legs, the arms are extended forward.

The option with arms raised up very effectively strengthens the back, improves posture, and helps fight back pain.

Push ups

Develop hands, press, shoulder girdle, strengthen the legs. Hands at a width of 80 cm or more. The body and legs are on the same line. When bending the arms - inhale, when unbending - exhale.

For a change, I demonstrate a complicated version of push-ups with alternate lifting legs. This is a very powerful development tool.

If regular push-ups are difficult for you, we do push-ups from our knees. The rules of execution and breathing are the same.

Twisting

This is an exercise for the abdominal muscles. Perfectly tightens the stomach and leads to the appearance of "cubes". Performed lying down on a mat. Looking up at the ceiling. We do not pull the head with our hands. We twist the body to change the distance between the lower ribs and the pubic bone.

When twisting (lifting the body), we exhale, when moving back - inhale.

forward bends

This great exercise for flexibility. Legs 10-15 cm wide. The loin is bent and fixed. When tilted forward, it should remain in this fixed position. Never round up!

The legs are slightly bent at the knees and fixed. When tilting, we inhale, while unbending - exhale. Avoid too much pain in the back of the thighs and under the knees. They should be moderate and pleasant. Don't force the exercise. Be careful. Excessive effort can lead to knee and lower back problems.

Tilts to the side

Exercise to improve flexibility. Perfectly strengthens the back.

Feet 10-15 cm wide or slightly wider. Raise one arm up and, continuing the movement, reach for it with your whole body, tilting to the side. Stay on the slope. Then slowly return to a standing position and tilt to the other side.

Breathe in while bending over. When returning to a standing position, exhale.

What kind of exercise do you do?

Our lethargy in the morning is explained by only one thing - the body, despite waking up, remains in a calm and sleepy state for some time. In order to fully wake up, you need about 2-3 hours. Morning washing will help to cheer up a little, allowing you to send a certain impulse to the central nervous system. But without bringing the muscles and joints to work, it will not be possible to fully wake up. That is why a person needs morning exercises. Before proceeding with the process of its implementation, it is necessary to understand what is the usefulness of a complex of such exercises.

Any physical training require 3 or 4 single visits to the gym per week and thorough muscle loads. Then, as classes in the morning carry only a health-improving kind of meaning. The maximum benefit from morning workouts will be only when, in the process of execution, the set of exercises is improved and complicated. Charging is recommended to be carried out in a well-ventilated area and in clothing that does not restrict movement. It is best to finish classes by taking a contrast shower.

The obvious benefits of morning exercises are as follows:

• The mood rises;
• Increases vitality;
• The level of drowsiness decreases;
• Lethargy and fatigue disappear;
• The syndrome disappears, which is pronounced in an irritable attitude towards the outside world (hypokinesia).

Since charging has a completely different purpose, you do not need to turn it into a normal training process. After all, the name itself says that these activities are designed to charge the human body with energy for the whole day. Unlike charging, training aims to strain the muscles, exhausting the body. At the end of it, the body always wants to rest, because a lot of strength and energy has been spent. Without some preparation for training, you can cause irreparable harm to the body.

There are people who, along with a morning run, prefer to spend all sorts of strength exercises For various groups muscles, arms and abs. This complex takes longer than normal charging, about 40-50 minutes. Therefore, it is wrong to call such loads charging. After all charger- This is a set of physical exercises that are intended for kneading the joints and muscle tissues.

This complex is often combined with some power loads, but at the same time, their number, as well as the type and duration of execution, largely depends on physical fitness, desire and the availability of free time. What are the best times to spend sports activities? The most optimal time for loads of a power nature on the body is after lunch, but exercises are best done in the morning.

Proper morning exercise

The gradual awakening of the body does not accept any strong loads immediately after sleep, forcing the heart to switch to the most active work, causing irreparable harm to the heart muscle.

There are exercises that can be easily performed directly in bed. These include such warm-up exercises that do not carry any loads. At the same time, remember that they are not enough for a cheerful and active state of health throughout the day. You will need to walk around a bit, take a shower or just wash yourself, drink a glass of water, and only after all this do basic exercises.

Morning exercises are carried out to the music, which is selected for each individually. The presence of an intense character in the complex of exercises makes it necessary to select such music, the tempo of which will be about 140 or 170 beats per minute. Many compositions of our time have just such a tempo. When charging in a calmer rhythm, slow songs are selected. For the correct organization of body movements and coordination of your breathing with them, it is recommended to select songs of a rhythmic nature.

That morning exercise, which gives good spirits and a surge of strength is considered the best. The main mistake in charging is excessive loads. Many people forget that the main purpose of charging is to tone up. Her idea is not building up muscle mass. the best way determining the degree of stress on the body is how a person feels. There should be no feelings of tiredness or excessive fatigue in the body. With these symptoms, the necessary measure should be to reduce the load.

A set of exercises

There are several options for exercises performed in the process of morning exercises, but there are also basic ones among them.

A set of exercises for the cervical spine

• Making head turns to the left and right sides;
• Inclined head movements left-right, forward-backward;
• Circular rotation of the head at a slow pace.

Close your eyes if you have problems with the vestibular system is not worth it.

Morning workout for hands

A set of exercises for the body

Leg warm-up

Additional set of exercises

To the above exercises carried out in the morning, you can add the following strength training:

• swing press,
• rotational exercises of the gymnastic hoop,
• use in exercises of dumbbells having a small or medium weight.

The effect of morning exercises

All the sets of exercises presented above will help you improve the condition of the whole body and get into work mode much faster.

Morning exercise makes our auditory, vestibular, visual and other apparatuses more active, helps to tune the central organ nervous system into a working mood and bring the body out of the inhibited state that is present in the first hours after waking up. If classes are regular, then a person notices positive physical changes: improved blood circulation, proper heart function, accelerated venous blood flow. Charging also has a beneficial effect on the lungs. When carrying out exercises in the blood, the level of oxygen rises, and this, in turn, leads to active acid-reduction processes in the body, muscle tissues and strengthen joints.

Daily performance in the morning of a set of charging exercises will prepare your body for all the loads, physical, mental and emotional, that you will face during the day. And remember that only the right set of exercises can cheer you up and make you feel the beauty of an active life.