Morning work-out. We choose the time for exercise: in the morning we burn fat, and in the evening we speed up metabolism
All people on Earth are well aware of the benefits of morning exercises for the entire body. This is also talked about in primary school, trying to instill this habit of leading a healthy lifestyle in every child. However, in reality, few people are ready to get up early in the morning and do at least a few basic exercises.
If you overcome yourself and start waking up earlier in the morning to exercise, this will undoubtedly improve your mood, well-being, and increase organization and discipline. You will be energized for the whole day. Exercise, especially in combination with a contrast shower, helps you wake up better and feel better than if you just lie around for 10 minutes trying to get out of bed. It is especially productive to exercise on fresh air.
Also, now many fitness clubs are open 24 hours a day and allow you to visit them in the morning. This will be a kind of replacement for exercise in the fresh air if you don’t have parks or squares near your home where you can do exercises. Read on to learn how exercise affects the human body, as well as what exercises you should start with in the morning.
The effect of charging on the human body
Benefit first morning exercises is that it can accustom you to a routine. Exercise also helps improve metabolic processes in the body and increase the body's resistance to stress. Youth is extended, the aging process in the body slows down, brain cells are activated, allowing you to maintain clarity of mind all day, the person becomes more self-possessed and calm. Morning exercises help you stay in shape and also lose weight. Physical exercise will help improve sleep, appetite, increase performance, and get rid of drowsiness and lethargy. For more information about the effects of physical education on the human body, read the article at the link.
Contraindications
If you feel well, you do not have any deviations in physical and mental development, you can safely do exercises without fear of consequences. However, if you have problems with your heart, joints, or back, then you need to consult your doctor about which exercises are recommended for you and which ones are best not to practice for now.
There are very few contraindications to morning exercises. Almost anyone, with some exceptions, can do it.
List of contraindications for morning exercises:
- Colds accompanied by elevated temperature bodies;
- Bleeding;
- Inflammatory processes;
- Pressure disturbance;
- Malignant tumors;
- Kidney diseases;
How to do exercises in the morning
First of all, you need to install your age category, because The charging duration is different for each age. If you do exercises with your child, you should remember that children quickly get tired and switch attention, so the duration of exercise for them should not exceed 10 minutes. If the baby is very small (2-3 years), then you should teach him to exercise through play, having fun demonstrating the exercise yourself. If you feel that your child is tired, it is better to stop the activity, otherwise he will become even more tired and will completely lose the desire to do exercises. With an older child, you can gradually increase the duration and intensity of the workout, including more difficult exercises. But it is imperative to monitor the child’s condition for fatigue. It is better to conduct classes in the fresh air; if this is not possible, then in a well-ventilated area. In the future, the child himself can, if desired, increase the time of the lesson and its elements.
An adult can perform exercises more intensively, but the duration should not be more than 30 minutes, because... the main thing for exercise is to “stir up” the body, let it wake up, and not burden it with unnecessary unnecessary exercises. In old age (from 55 years old for women and 60 years old for men), doing exercises is also very useful; the time can be reduced a little if you feel that some exercises are difficult for you, there is no need to overexert yourself and put additional stress on the heart and respiratory organs. It is useful to combine exercises at this age with a shower or douche. You can often find older people doing so-called Finnish walking in the morning. This is a great alternative to exercising in the morning, because... It’s easy to do, there are practically no contraindications for it.
Charging duration should not exceed 20 minutes. Exercises at any age should be light; lifting weights in the morning is better not to do, especially in old age, so as not to hurt your back.
A set of exercises for morning exercises
Neck exercises
The simplest and most effective exercises for the neck are tilting the head to the right and left, as well as turning the head to the sides. Then you should tilt your head forward and backward. These simple exercises will help stretch the cervical vertebrae and strengthen the neck muscles. They can be performed not only in the morning, but also throughout the day, for example, during breaks at work. But if you have a cold in your neck, or have osteochondrosis, it is better not to perform such exercises for now.
Exercises for the torso
Then you should stretch your body. First of all, do the following exercises:
- Starting position: stand straight, feet shoulder-width apart, hands on shoulders. Rotate your shoulders 10 times forward and 10 times backward.
- Starting position: the same. We place our hands in front of us and spread them to the sides at the count of “three or four.” Perform 10 times.
- Starting position: the same. Rotate your shoulders forward and backward 10 times.
- Starting position: the same. Try to bring your hands behind your back, holding one under the shoulder blade, the other above it. This will strengthen your back muscles. Also, the back muscles are strengthened by bending forward and backward, and push-ups. Moreover, push-ups can be performed not only from the floor, but also from other surfaces. This will also strengthen your chest muscles. These exercises are also performed 10-15 times.
- To strengthen the muscles of the upper abs, you should do body lifts 20 times while lying on your back. To strengthen the lower abs, while lying on your back, raise your straight legs and do the “scissors” exercise (while lying on your back, slightly raise your outstretched legs and cross them with quick movements).
Hand exercises
A useful exercise for morning exercise is push-ups. Push-ups also strengthen the arm muscles. They can be performed by resting your hands on the bench.
Leg exercises
Squats are good for your legs, but you need to do them correctly. You need to sit down with your butt back, as if you were sitting on the toilet. You need to squat without straining your knees, otherwise you can damage your joints. This exercise is performed 20 times in the morning. You can use weights - dumbbells weighing 1 kg and squat with them.
Lunges, leg swings, stretching, and walking on toes and heels are also useful. To strengthen calf muscles You should stand facing the wall, leaning on it with your hands, and take turns raising one or the other leg on your toes. Perform this exercise 20 times.
What you need for morning exercises
Morning exercises are carried out on an empty stomach, or at least 40 minutes after a light, light breakfast (cereals, muesli, yogurt or kefir). Before charging, you need to wash your face, clean yourself up, and drink a glass of water. You must be dressed in sports T-shirt, tights On my feet are comfortable sneakers that secure my feet well. They should not be too stiff to allow the leg to bend when running. Hair should be pulled back into a ponytail or braided to keep it out of the way. It is better to remove jewelry, chains, and long earrings.
Charging and running
It is very useful to combine exercise with running in the morning, this allows you to saturate the air with oxygen, activate metabolic processes, and reduce the incidence of illness. Before running, you need to warm up, do 10 bends, squats, and raise your arms to the sides. After running, you can’t stop right away; you need to gradually reduce the pace, otherwise the heart’s function will be disrupted. After running, you can continue warming up without burdening your body with too strenuous exercise.
It is better to run in parks and alleys with rough terrain. In such places you can not only enjoy nature, but also breathe fresh air. In addition, in parks you can meet like-minded people and run together so that it doesn’t get so boring. There is no need to try to overtake everyone, in this matter the pace is not the main thing, the main thing is the process itself. The pace should not be too fast. If you feel tired or your legs hurt, it is better to stop running or start walking.
There is no need to suddenly start making circles; you need to gradually increase the time and, if you are confident in your abilities, then the speed. If it's winter outside or it's raining, then a treadmill can be an alternative to running in the morning. Of course, this will not replace full-fledged exercise in the fresh air, but it may help for a while. If you decide to buy treadmill, you need to be confident in your decision and that you will study on it, because very often such an attribute is successful only the first time, and then sits and collects dust as unnecessary.
The duration of running in the morning should not exceed 10 minutes. In the future, you can increase the training time to 20 minutes. If you are just starting outdoor activities, the first lesson should be very short, because... If you're not used to it, you can stretch the ligaments, and your legs may hurt from the stress. After the first day, it is better to take a break and study every other day. In the future, as your muscles get used to the load, you can run every day. If you feel tired, it is better to stop the activity. You can take a bottle of water or unsweetened tea with you, take short breaks during the race and drink some liquid, do a short warm-up, then you can continue running. After running, you need to continue warming up, doing, for example, push-ups or pull-ups on the horizontal bar, if possible.
G Hypokinesia is the name given to lack of physical activity. People engaged in mental work, as well as schoolchildren and students who have to sit for a long time are its first victims. This condition is characterized by metabolic disorders, insufficient heart function, and blood supply to tissues. In people who don't move much, their immunity decreases and their chronic diseases, sleep is disturbed. The person becomes irritable, forgetful, and gets tired quickly. To avoid the state of hypokinesia, first of all, it is advised to do basic morning exercises, which is the same hygienic procedure as brushing your teeth and washing your face.
How does morning exercise affect the body?
It sometimes takes several hours for the human body to emerge from sleep. Is it worth talking about the well-being of a person who “invigorates” himself with a cup of coffee with a cigarette and reading news from some gadget. For those whose work involves sitting in an office, minimal physical activity in the form of exercise is simply necessary.
Exercise improves blood circulation and saturates the blood with oxygen, thus increasing tone and mood. After a correctly selected set of exercises, a person feels awakened and receives a long-lasting boost of energy. Physical activity helps activate the central nervous system, as well as the senses and vestibular apparatus, preparing the body for the challenges of the working day. Having made morning exercises a way of life, a person will soon feel an improvement in the condition of muscles and joints, notice an acceleration of metabolism, increased endurance, loss of excess weight, positive changes in the functioning of organs - lungs, heart.
If exercise in the morning becomes regular, after a while the minimum load becomes insufficient, and a desire arises to engage in some kind of sport or fitness
Anastasia Egorova,
Difference between exercise and training
Morning exercises are light physical activity, comparable to hygiene procedures in the morning. If a person has managed to make it regular, there may be a need to increase the load. There are several ways to satisfy this desire:
- make the exercises more difficult;
- go to the gym;
- take up another sport.
The goals of training in the fitness room and exercise are completely different. A morning set of exercises is a relatively light physical activity, its purpose is to invigorate a person before the working day. Actually, the word “charging” comes from the word “charge”. During training, a person wastes energy, and after it he is unlikely to want to work. Therefore, gym classes should be postponed until the afternoon. It takes three times as much time to train as it does to exercise.
Watch a video of morning exercises:
Morning exercise rules
When starting exercise, you should remember a few rules so that exercise brings maximum benefit.
- Strong physical exercise Sudden movements immediately after waking up are also harmful, so you need to start with smooth rotations, turns, and bends.
- It is better to perform exercises after some activity (not immediately from bed).
- Before a set of exercises, it’s a good idea to drink a glass of water.
- Do exercises on an empty stomach, before breakfast.
- For morning exercises, you can use rhythmic music.
- If gymnastics is more like stretching, it is more logical to turn on calmer music.
- Clothing for exercise should be comfortable.
- Charging should be done in a ventilated area, with open window or a window (depending on the season).
- After gymnastics, it is advisable to take a shower.
- Correctly performed exercises should leave behind a feeling of vigor, not fatigue. Otherwise, you need to reduce the load.
How to choose exercises?
A set of morning exercises is an individual matter, but there are general principles, which should be followed when forming your charge. These are bends and rotations with different parts of the body, squats and breathing exercises, stretching and bridge, plank and push-ups. You need to choose your exercises based on your own feelings. Charging shouldn't be boring.
Here are some exercise options for gymnastics in the morning:
- To strengthen the muscles of the neck and head (tilts left and right, back and forth; circular rotations - perform smoothly).
- For different parts arms (rotations with hands clenched into fists; rotation of shoulders - together and alternately; rotations with elbows and forearms; swinging arms.
- Loads for the entire body (bending forward - as low as possible; leaning to the sides top part housings; rotation of the pelvis.
- Exercises for legs (swinging legs back and forth, to the sides; squats; knee rotations).
The complex can be diluted with exercises with a hoop, expander, jump rope, abdominal pumping, exercises with light weights (dumbbells 1-5 kg), running in place.
Each exercise is performed 8-10 times. The intensity and complexity increases gradually. The starting position for all exercises is hands on the lower back, feet shoulder-width apart. All turns, tilts, and rotations should not be sharp.
How to start doing exercises?
It's never too late to start doing exercises in the morning, even if you retirement age. For some people, life is just beginning at this age. Now is the time to take care of the health of the body. Doing morning exercises is much cheaper than treating endless cardiovascular diseases, joints and bones suffering from hypokinesia.
To start exercising, it is better to choose a vacation time, because often a working person simply does not have enough time in the morning to exercise. In any case, you can’t force yourself. The impetus for starting classes should be a powerful motivation for recovery, weight loss, self-improvement, and increased productivity of the working day. There are always many reasons to start something.
How to develop the habit of doing morning exercises?
- Reschedule your morning. Remove things from your to-do list that can be done in the evening.
- Set your alarm 15-20 minutes earlier than your usual wake-up time.
- Replace the habit of lying in bed after waking up with exercise.
- A set of morning exercises should be written down on paper.
If a person manages to make exercise part of his daily regimen, he will very soon notice positive changes:
- work productivity will noticeably improve, since with the acceleration of blood circulation, the supply of oxygen to the brain improves, therefore, the activation mental activity;
- improved blood flow also improves metabolism, which is so necessary for weight loss;
- the person becomes more disciplined;
- Regular physical exercise has a general strengthening effect on the body and strengthens the immune system;
- the functioning of the heart, lungs, and blood vessels improves significantly;
- a person suffering from physical underload is irritable.
All these points become a reality as soon as the smallest physical activity enters a person’s life, which he will soon want to increase. Exercising in the morning is a necessary minimum to help you feel young and vigorous until old age.
Experts say that Good morning was not only kind, but also healthy, you need to do morning exercises. And with folk wisdom There’s no point in arguing about how the morning starts and how the whole day will be. Not many of us are used to working out 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. Develop a healthy habit and you will undoubtedly receive:
Even very small loads will help the body wake up. The cardiovascular system will begin to zealously drive blood throughout the body and distribute oxygen to every cell. And this increases energy levels and gives strength. In just 10-15 minutes you will be ready to “move mountains.”
Great mood
Morning exercises do not involve heavy loads; they are easy and enjoyable exercises. And since this is pleasant, the brain will not keep itself 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.
Losing excess weight
By forcing all organs to work, you will start the digestion processes and speed up your metabolism with the help of exercises. In addition, moderate and regular exercise helps burn excess fat, strengthens muscles and keeps the body toned.
Willpower training
Getting up a little earlier in the morning turns out to be quite a challenge for many. By forcing yourself to tear yourself away from a soft and warm bed and start exercising, you develop a useful habit, train and strengthen the 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 doing morning exercises
Morning exercises are aimed at stretching the muscles; there should be no strength exercises. Remember, it’s enough just to “start” the body, and heavy morning loads can negatively affect the functioning of the heart.
After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Have a glass clean water with a few drops lemon juice. It is wrong to jump out of bed and immediately begin active exercises. This will be stressful for the body. Take your time, stretch slightly, twist, tense your muscles, and only then get out of bed. Complete all the necessary morning procedures and get started.
10 ideas on how to motivate yourself to do morning exercises
Forcing yourself to do exercises regularly, and also to wake up earlier than usual to do so, is not an easy task. We offer several ideas that will help turn morning exercise into a pleasant habit.
1. Move your alarm clock. Usually the alarm clock is placed somewhere next to the bed, at the head of the bed, on the nightstand, etc. Place it far away from you, for example, at the other end of the room. You'll have to get out of bed to turn it off. This will make it easier for you to wake up and be able to do your exercises.
2. Find support from loved ones. Agree with your family that you will all do morning exercises together. This will not only cheer everyone up, but will also bring them closer together, because common goal. If you live alone, then connect your friends to charge. Contact them by phone or online.
3. Record your goals. Every Sunday (or whatever day of the week you consider your reference day) make a plan for the next week. Clearly write down what time you will wake up every day and what exercises you should 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 to ring your alarm clock, and then turn on the player or music player and start exercising to your favorite tracks. They will give positive thoughts and help overcome fatigue.
5. Prepare a place for morning exercises in advance. You won't have to waste time finding and laying out a rug, bringing a chair, or gathering other necessary equipment if you do this the night before. In addition, this will serve as additional motivation to exercise, because yesterday you worked hard and prepared everything, you can’t just pass by.
6. Encourage yourself. If you managed to complete the weekly plan, then be sure to reward yourself: get a manicure, look interesting film or go for a walk in your favorite park. Buy a new exercise t-shirt or something else for working out that will help you wake up more actively in the morning.
7. Tell the world about your plans and successes. Thanks to modern technologies it couldn't be easier to do this. Tell your friends at in social networks that now they are determined to do exercises every morning. Report regularly on your achievements. Perhaps you will inspire someone else with your success.
8. Give yourself time. Getting up earlier in the morning than usual is difficult. And at first it will seem simply unbearable. But don't give up under any circumstances. Wait another week and you will feel that you are used to the new regime. You will begin to sleep better, wake up before the alarm rings and be full of strength and energy, and morning exercises will help you create an ideal daily routine.
9. Think about your breakfast. If you feel very hungry after sleep, then eat something small that can give you strength: some almonds or a banana. After exercising, eat a full breakfast and prepare something special as a reward for your efforts. But keep in mind that the food should be healthy and low-fat.
10. Tune yourself psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place a photo in a prominent place with a model whose shape you strive for. If you want to be energetic 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 energize positive emotions for all day.
10 exercises for morning exercises
Exercise 1. Stretching
Start by stretching upward. Stand straight, feet shoulder-width apart. Place your hands in a lock, with your palms turned outward away from you. Slowly raise your arms above your head and begin to reach your whole body towards the ceiling. Keep your back and head straight, do not bend. Perform 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 functioning of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Perform the exercise for 30-50 seconds.
Exercise 3. Rolling from toes 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 to the hands, elbows, shoulders, feet, ankles and knees. For each body part, do 10 repetitions in each direction.
Exercise 5. Alternating bends and squats
A simple but effective exercise that will help you use many important muscles. Stand straight, place your feet shoulder-width apart, hands at your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injuries. Repeat the exercise 10-20 times.
Exercise 6. Side bends
Accept vertical position, place your feet slightly wider than your shoulders. Lift up right hand up. Smoothly, without sudden movements, first lean to the left, then change your hand and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times in each direction.
Exercise 7. Alternating leg pull-ups
Take a lying position. Straighten your arms up. Start with your 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. Then change your leg and arm. Repeat the exercise 15 times for each leg.
Exercise 8. “Kitty”
We stretch the abdominal muscle. To do this, stand on the mat with your knees, lean on your bent hands. Alternately bend and straighten your back muscles.
Exercise 9. Push-ups
There is a regular and lightweight version of push-ups. It differs only in the position of its legs. If you are well prepared, then do push-ups with your legs extended, resting on your toes; if it’s so hard, then lean on your knees. Do 15 push-ups.
Exercise 10. Stretching
Stand up, raise your hands up. As you exhale, rise onto your toes and smoothly stretch as high as possible. As you inhale, lower yourself completely onto your feet and relax your muscles. Repeat the exercises 5 times for 10 seconds.
Recover your breath, have breakfast and go conquer new heights!
Doing morning exercises is easy, we hope that thanks to our tips, tomorrow you will begin your path to more healthy image life. Perhaps some of the exercises suggested above are not suitable for you for some reason. Then feel free to replace them with others, use them or consult with specialists. Share your successes with us or effective exercises that you do yourself. Have a productive day!
A contrast shower or strong coffee is the wrong start to the day. This is something like a dope for the nervous system and brain, which temporarily gives a feeling of vigor, but does not awaken the body completely. As a result, after a couple of hours fatigue, drowsiness and apathy sets in. Only exercise will give you a real boost of energy. Light physical activity makes all body systems work, giving you the strength to be active during an eventful day. In addition, the habit of performing a set of exercises for morning exercises will have a positive effect on your health.
Unfortunately, 90% of people neglect exercise, preferring to spend a few extra minutes in bed. They have no idea what they are depriving their body of. The benefits of morning exercises can be described by five advantages.
- Energy. A little physical activity speeds up blood circulation. Thus, every cell of the body is saturated with oxygen. Within a few minutes a person feels a surge of vigor and strength.
- Mood. Charging involves a light load that does not tire or exhaust you. Moreover, it promotes the production of endorphins, which are known to be hormones of happiness.
- Slenderness. Morning exercise starts your metabolism. This way, what you eat for breakfast will be quickly processed digestive system without damaging your figure. For pregnant women, moderate physical activity is also important in maintaining a normal weight. And given the benefits for the spine, you can count on improved posture.
- Endurance. Getting up early and doing physical activity is a small test, but still a test of your willpower. This way you will learn to overcome laziness. This will help you in all your endeavors.
- Immunity. Morning exercises will make the body stronger and more resistant to external negative factors. If you do exercises daily, over time you will notice that colds began to bother you much less often.
A set of exercises for morning exercises
If you have realized the importance of exercise for your back, for your joints and for your overall health, this is already half the success. All you have to do is choose the optimal set of exercises that suits your age and level of physical fitness.
Universal “ten minutes”
To complete your morning exercise program, set your alarm clock 10 minutes earlier. This will be quite enough to reproduce a simple set of exercises that involves all parts of the body. This short and simple morning exercise is suitable for children. The complex is also suitable for those who are looking for options for morning exercises for older people. The table shows the training scheme.
Table - Ten-minute morning exercises
| What works | Exercise | Technique | Replays |
|---|---|---|---|
| Neck | Head rotation | - Slowly and smoothly, without throwing your head back, perform rotations | 5 to the right and left |
| Hands | Propeller | - Spread your arms to the sides; - clench your fists; - rotate your forearms, leaving your shoulders motionless | 20 in and out |
| Hand rotations | - Arms are lowered down and tense at the elbows; - synchronously and sweepingly, with maximum amplitude, describe circles in the air with your fingers | 10 back and forth | |
| Infinity | - At chest level, connect your hands into a lock; - trying to use only your brushes, “draw” a horizontal figure eight (infinity sign) | 20 | |
| Frame | Mill | - Place your feet wide; - spread your arms straight to the sides; - keeping your spine straight, bend down; - with your hands, alternately reach the toe of the opposite leg | 20 |
| Hip rotations | - Place your feet at a short distance; - fixing your hands on your hips, describe a circle with your pelvis | 10 each way | |
| Legs | Bent leg rotation | - Bend your leg at the knee and pull it as close to your body as possible; - rotate your shin so that the toe of your foot describes a small circle in the air | 10 for each leg |
| Heel spin | - Straighten your body, bring your feet together; - move one leg to the side on your toes; - without lifting your toe off the floor, draw a circle in the air with your heel | 20 for each leg |
Before you start charging, be sure to do a short warm-up. It is enough to march in place for three to five minutes to bring the body into “ combat readiness».
For women
Women, as a rule, have a lot of complaints about their bodies. Morning is the time to work on the negative aspects of your figure. The table contains the optimal exercises that are useful for losing weight and creating a beautiful silhouette.
Table - Correct morning exercises for women
| What works | Exercise | Technique | Replays |
|---|---|---|---|
| Neck | Head tilts | - Alternately tilt your head in different directions | 20 |
| Hands | Triceps stretch | - Place your feet wide; - move your straightened right hand well to the left in front of you; - push the worker even further with the opposite one so that you feel a strong tension in the muscles | One minute for each hand |
| Vertical scissors | - Place your feet at a short distance; - extend one arm along the body, and lift the other up; - rhythmically change the position of your hands to the opposite | 20 | |
| Frame | Forward bends | - Place your feet together and lower your arms down; - gently stretch your fingers towards the floor, trying to keep your back straight | 5 |
| Cat | - Get on all fours; - leaning on your hands, press your chest to the floor; - arching your back, like a cat, smoothly rise with outstretched arms | 3 | |
| Legs | Swing your legs | - Place your hands on your waist or grab the back of a chair if you have problems with balance; - with a straight leg, swing alternately in different directions | 12 for each leg |
| Squats | - Spread your feet wide and extend your arms in front of your chest; - squat without bending your back | 10 | |
| Heel lift | - Connect your feet; - bend one leg and lift it; - lift the heel of the second leg as high as possible, “spring” on the toe | 10 |
The number of repetitions can be changed. If you feel tired, you can adjust the number downward. good physical form allows you to increase charging time.
For men
Men need more intense morning exercise than women. It should be aimed at all muscle groups, give the body energy and develop endurance. The table shows the optimal set of exercises
Table - Classic morning exercises for men
| What works | Exercise | Technique | Replays |
|---|---|---|---|
| Neck | Head turns | - Smoothly turn your head left and right | 10 |
| Hands | Wall push-ups | - Stand facing the wall and take a step away from it; - place your hands on the surface at chest level; - bend your elbows and start doing push-ups | 15 |
| Boxing | - The starting position should resemble a boxing stance; - alternately straighten your arms, imitating punches | 20 | |
| Frame | Plank | - Lie face down on the floor; - rest your toes on the surface; - place your palms under your chest and lift yourself up on straight arms; - straighten your back, pull in your stomach and buttocks; - stay in this position | 30 seconds |
| Hammer | - Stand straight with your legs wide apart; - clasp your straight arms in front of your chest; - perform body turns, setting the direction with your hands | 10 | |
| Press | - Lie on your back with your hands under your head and your legs bent; - Raise your head and shoulders off the floor | 10 | |
| Legs | Squats with dumbbells | - Place your feet wide; - stretch your arms down, having previously taken weights in them; - squat, keeping your back straight | 10 |
| Side impacts | - Place your feet wide and squat slightly; - for balance, stretch your arms in front of you; - bend one leg at the knee and lift it to the side; - straighten your leg sharply, simulating a blow | 10 for each leg |
For teenagers
Schoolchildren and students spend most of the day sitting. Moreover, they have a habit of hunching, stooping, in a word - sitting any way, but not straight. Therefore, morning exercises for teenagers should focus on the back. A simple and effective complex is presented in the table.
Table - Exercises for teenagers
| What works | Exercise | Technique | Replays |
|---|---|---|---|
| Neck | Head rotation | - Rotate your head slowly | 5 each way |
| Hands | Boxer | - Bend your elbows, clench your palms into fists at chest level; - “box” with sharp and strong movements, simulating blows | 2 minutes |
| Frame | Body rotation | - Place your hands on your belt and lock your hips in a stationary position; - rotate your body with a large amplitude | 5 each way |
| Tilts | - Standing straight, bring your hands back and clasp; - lean forward without bending | 10 | |
| Deflections | - Get on all fours and arch your lower back as much as you can; - bend over as much as possible | 10 | |
| Legs | Walking in place | - March in place, raising your knees high | 2 minutes |
| Squats | - Take a stable position with your back straight; - try to squat as low as possible without lifting your heels | 10 |
“Bed” warm-up for the lazy
If you can't find the strength to do a full exercise, warm up without getting out of bed. Five easy techniques will get your body and mind ready for a busy day ahead.
- Stretching. The legs lie flat and the arms are raised up. Stretch your fingers and toes.
- Twisting. Place your hands back. Keeping your shoulder girdle stationary, rotate your pelvis to the right and left. Just ten crunches.
- Knee lift. Raise yourself slightly, leaning on your elbows. Pull your knees toward your chest five to seven times.
- Boxing. Lying on your back, punch the air sharply and forcefully. You need to box for a couple of minutes.
- Bike. Lying on your back, imitate riding a bicycle for two minutes, rotating your legs forward. Rotate your legs in the opposite direction for another two minutes.
Rest a little after exercising. Before getting out of bed, lie on your back for three to five minutes, trying to breathe as deeply as possible.
7 rules of efficiency
Do not take morning exercises lightly. There are many conditions that, if ignored, can lead to the opposite of the expected effect. Seven rules deserve close attention.
- Do not overdo it. The body, pampered by sleep, should not be loaded with prolonged intense training after waking up. Exercise should invigorate, not debilitate.
- Start exercising while in bed. Before getting up, stretch thoroughly to warm up your body after sleep.
- Wake up your brain. Before gymnastics, wash your face, brush your teeth or make your bed. This will finally bring you to your senses before morning exercise.
- Turn on the music. A catchy rhythm will make the body move more actively and the brain work more intensely. You might like the idea of a dance workout or Zumba-style workout.
- Breathe deeply and evenly. Every cell of the body must be saturated with oxygen. If possible, exercise with an open window or ventilate the room in advance before doing exercises in the morning.
- Don't starve yourself. Ideally, exercise is done before meals. But if you wake up and feel very hungry, don’t torture yourself. Eat a banana or two oatmeal cookies or a handful of nuts for vigor. After eating, wait a quarter of an hour before charging.
- Consider your health status. If you have contraindications to physical activity, it is better to consult your doctor about the morning exercise program. In osteochondrosis, scoliosis and other diseases of the musculoskeletal system, the role of morning exercises can perform physical therapy.
In the warm season, it is good to do exercises in the fresh air. If you're not lucky enough to live in a private home, do your morning workout in a nearby park.
How to spur yourself into action
Morning physical exercise at home is a mere trifle. Just a few minutes of light physical activity. But why then do the vast majority of people ignore this useful activity? The problem is lack of willpower. Five ways to motivate are recommended for the lazy.
- Place your alarm clock away from your bed. Usually people turn off the annoying ringer without lifting their head from the pillow. Try placing your alarm clock on the other side of the room. Then you will definitely have to get out of bed to turn off the signal. This will allow you to cheer up before gymnastics.
- Get support. Involve all family members in morning workouts. Together it is much easier to overcome laziness.
- Fix your action plan. Make a daily routine not mentally, but in writing. Place it somewhere visible.
- Prepare for charging in advance. In the evening, place in a convenient place all the equipment necessary for exercise (gymnastic mat, dumbbells, chair, etc.). Then you will have fewer excuses for not training.
- Thank yourself. Come up with a reward system. If you've been doing exercises all week, treat yourself to some chocolate. For a month of regular classes, you can treat yourself to a small new thing. But if you skip charging, you can punish yourself with a lack of entertainment.
Boast about a healthy habit to your friends. To maintain your brand, you will have to work every day. You might want to share your successes and future plans on self-improvement on a personal blog, inspiring others.
Based on numerous surveys, University of Florida scientists have concluded that regular physical activity makes a person more confident and increases self-esteem. British researchers claim that the habit of doing exercises in the morning reduces the risk of diabetes. Even if you are skeptical of such claims, there is no doubt that morning exercises in the morning for beginners or experienced athletes are great way recharge your batteries for productive work.
Reviews: “This is an absolutely brilliant thing!”
From my own experience, I know how effective morning workouts are for losing weight. After all, after an overnight fast, there is the least amount of glucose in the blood, which means that fat reserves will be burned during the morning workout. I can also say that if I plan intense workout in the morning, I’ll definitely snack on a banana, and work out 40 minutes later. If you exercise lightly, then you don’t have to snack. But after class I eat about 40 minutes later.
Marisha, http://www.davajpohudeem.com/uprazhneniya/domashnie/kompleks-dlya-utrennej-zaryadki.html
Morning exercises are an absolutely brilliant thing. At least 5 minutes in the morning - and you can do anything that day! And than. Today, as always, I woke up terribly broken. Because I don't sleep well. I didn’t even know how I was going to do things. As soon as I leave the house. But I forced myself, following the Japanese kill-me-I-don’t-remember-name principle, to do exercises for at least a minute. In the end, I did it for half an hour. Well, then yoga also joined in)).Then right oatmeal I had breakfast, took a contrast shower (which I hate) and energetically went about my business! How is that?))
Ann, http://www.woman.ru/health/medley7/thread/4541521/
I'm a sloth. I can’t count how many Mondays I’ve already had that I’ll definitely start with now. But every time there was some important and, most importantly, objective reason that prevented me from making exercise as an unconditional part of my morning as washing my face or brushing my teeth. Strangely enough, my daughter changed everything. She wakes up early, and one day, to keep both myself and her occupied, I turned on music, and the two of us did several simple exercises. Now I have no choice - every morning a ringing voice wakes me up: “Mom, exercise!” `) And coming to an agreement with her is not at all as easy as with your inner voice)))
Guest, http://obzorka.net/health/15232-polza-utrenney-zaryadki.html
There is an opinion that the morning warm-up should be light, without strength and explosive exercises and cardio loads. It is believed that strenuous exercise immediately after waking up puts stress on the heart, increases blood pressure and can cause a heart attack or stroke. In fact, it's quite controversial.
Let's try to figure out whether it is possible to include something more serious than push-ups and leg swings in your morning exercises.
Choosing the intensity of your morning workout
Natural growth occurs within two hours of waking up blood pressure. During exercise, especially under heavy loads, the pressure rises even more, which negatively affects the heart - the risk of myocardium increases, especially in people suffering from hypertension.
In addition, in the morning the amount of cortisol and adrenaline - stress hormones - is increased, necessary for the body for awakening. Physical exercise further increases their number, causing the heart to work faster.
All this is true, but should you be afraid of morning workouts? If you have hypertension or heart problems, are overweight or have a long history of smoking, it may be worth reducing the exercise to joint warm-up and gentle stretching, and postponing the workout to a later date.
If you are a healthy person without excess weight, you should not be afraid of more intense exercise. Morning exercises will only benefit you.
Benefits of a morning workout
Normalizes blood pressure and sleep
Morning exercise has a positive effect on blood pressure throughout the day and improves sleep quality. This was confirmed by the study Early morning exercise is best for reducing blood pressure and improving sleep. Dr. Scott Collier from Appalachian State University.
Together with his assistants, Dr. Collier tracked the blood pressure and sleep quality of the study participants - people from 40 to 60 years old who exercised three times a week. One group walked on the treadmill at seven in the morning, the second at one in the afternoon, and the third at seven in the evening.
Participants who exercised at 7 a.m. experienced a 10% reduction in blood pressure during the day and a 25% reduction in blood pressure during sleep. They slept better and had more beneficial sleep cycles than those who exercised during the day or evening.
Makes you wake up faster
A short morning workout increases blood circulation, wakes you up nervous system and provides a powerful flow of oxygen, including to the brain. So no burnt scrambled eggs, forgotten things and liters of coffee - after charging, the brain will fully wake up and be ready to work.
Good for your figure
Early exercise is also good for your figure. If you start exercising immediately after getting out of bed, you are exercising on an empty stomach. This triggers the release of growth hormone and increases your sensitivity to insulin, which allows for better blood sugar regulation and allows the body to store glucose in muscle rather than subcutaneous fat.
By including strength exercises in your exercises, you will normalize and ensure normal absorption of substances from food, which is also beneficial for your figure.
Helps you think better and feel happy
Study Differential effects of acute and regular physical exercise on cognition and affect. The University of Pennsylvania has proven that exercise has a positive effect on brain function and a sense of well-being throughout the day.
During the study, scientists found that people who exercised for a month showed top scores in memory tests and felt happier and more prosperous than those who were sedentary.
In addition, active participants were also divided into two groups: one exercised in the morning before testing, and the second did not. As a result, the best results were shown by participants who exercised in the morning on the day of testing.
It turns out that in order to make your brain work better and be in an elevated mood during the day, you need to exercise in the morning.
Charging is definitely useful. But what about the exercises that should be included in it? Here are five rules that will help you create a good complex.
Rules for good charging
Exercise immediately after waking up
Morning exercises are most effective if done immediately after waking up. Yes, you can go to the toilet and have a glass, but after that, start studying.
The first minutes after waking up - best time to form new habit. At first, you may have to force yourself, but after a while, exercise will become a permanent part of your morning.
Do a joint warm-up
A regular joint warm-up will help warm up your muscles and joints and prepare them for work. Here's a video with a great warm-up option.
To avoid confusion with the number of repetitions, perform 10 times in each direction, for example, 10 head turns, 10 knee rotations. Hold static stretches for 10 seconds.
Add explosive exercises
To speed up the blood and increase metabolism, include in your complex.
These could include jump squats, jump lunges, switching legs, explosive push-ups, or pop jumps, in which you rotate 90 to 180 degrees as you jump.
Jumping Jack with 180 degree rotation
Choose stretching exercises
The National Academy of Sports Medicine recommends starting your morning with dynamic stretching. This will lengthen the muscles and relieve restrictions or pain. Dynamic stretches include bodyweight exercises such as squats, lunges, push-ups, and others.
You can perform dynamic exercises with freezing in extreme point: Spiderman lunges, Bulgarian split squats with a delay at the bottom, Hindu push-ups with a three-second delay at the top, side lunges with a delay at the bottom.
Charging should be short and sweet
Exercising is something you will do every day, including training days. If you do a full, hard workout in the morning, you simply won’t have time to recover until the evening. Therefore, morning exercises should not be longer than 15 minutes, and the exercises should not be too hard or complicated.
So we discussed general rules, and now we will present two complexes for charging: for beginners and people more advanced in fitness.
Two charging examples
A set of exercises for beginners (15 minutes)
1. Joint warm-up ( 5 minutes).
2. Power part ( 5 minutes):
- 2 sets of 20 squats with hands behind head.
- 2 sets of 10 push-ups. If you can’t do push-ups using the classic technique, do a lighter version - push-ups from your knees or with your hands on a hill.
- 2 sets of 20 jumps with legs together/apart with clapping overhead (Jumping Jack).
3. Explosive exercise ( 1 minute: 30 seconds - exercise, 30 - rest). Try overhead clapping jumps with a 90-180 degree rotation. Can be replaced by jumping from side to side.
Jumping from side to side 4. Dynamic stretching ( 4 minutes):
- Deep lunges forward with a delay of 5 seconds at the extreme point. In total you need to do 10 lunges while moving around the room. This exercise simultaneously pumps up the quadriceps and gluteal muscles and stretches the hamstrings and adductors.
Deep lunges forward - Exercise “Cat and Camel” - 10 times (two deflections are counted at one time). This exercise engages the back and abdominal muscles and alternately stretches them.
Exercise “Cat and Camel” - Side lunges with a 5 second delay at the extreme point. This exercise is also performed 10 times.
Side lunges - Exits to . Stand in a lying position with your feet on your knees. From this position, stand in a classic plank and hold it for 5 seconds, then return to the starting position and rest for 5 seconds - this is one circle. In total you need to do 5 circles in a minute.
A set of exercises for advanced (15 minutes)
1. Joint warm-up ( 5 minutes).
2. Power part ( 5 minutes). 10 jumping jacks with legs together / apart with clapping overhead, 10 squats and 10 push-ups - this is one circle. It takes about 45–50 seconds, the remaining time of a minute is rest. Complete 5 laps.
3. Explosive exercises ( 1 minute: 30 seconds - exercise, 30 - rest). Perform 20 jump squats. Can be replaced with jumping onto a hill, explosive push-ups.
4. Dynamic stretching ( 4 minutes):
- 10 Spiderman lunges with a delay at the extreme point for 3-5 seconds. The exercise stretches the back of the thigh, buttocks and adductor muscles well.
Spiderman Lunges - 10 Hindu push-ups with a delay in the extreme position. This exercise works the abdominal muscles, back and arms, stretches the muscles of the back, shoulders, chest, abdomen, and back of the thigh.
Hindu push-ups - 10 side lunges with a delay in the extreme position.
- Classic plank for one minute. If you want to make the exercise more challenging, lift one leg for 30 seconds, then switch legs and stand for another 30 seconds.
These are fairly simple sets of exercises that do not require simulators or additional equipment, but still allow you to work and stretch all muscle groups.
Try it and see that with exercise your morning becomes much more cheerful.
Share your favorite charging complexes in the comments to the article.
