How to do exercises in the morning: exercises for the whole family. Morning work-out

Many people have been taught since childhood that morning exercises are good for health. But why? Let's try to figure it out: is it true that physical activity in the morning has a positive effect on the body.

There are many conflicting opinions on this matter - apparently, these are the consequences of the eternal dispute between "larks" who are eager to start the day actively and "owls" who value an extra minute of morning sleep.

Despite this, there are a decent number of factors indicating in favor morning exercises.

Stronger heart

Let's start with the fact that a gymnast in the morning strengthens the heart muscle .

The main task of exercise in the very morning is to transfer the human body from “sleep” mode to active mode.

After all, at night all systems function slowly.

And after charging there is a decrease blood pressure, and blood circulation is improving, thereby increasing the level "useful" cholesterol.

Hence

in people who regularly exercise and in the morning the risk of disease is significantly reduced of cardio-vascular system.

You think better!

Another pleasant bonus of such gymnastics:

if all systems in the body accelerate and blood flows faster, it means it supplies the hemispheres of the brain better.

Therefore, it is easier for a person to get involved in active work in the morning.

Down with the unnecessary

According to scientific research, those who regularly start their day with physical activity experience...

And your metabolism works better. Plus sport exercises just useful. That is why I am a fan of morning exercises no problem excess weight.

Psychological moment

Getting up in the morning and starting to do exercises - this requires concentration.

And this is pleasant feeling of pride for yourself and the realization that you start your day cheerfully and actively and can move mountains.

During physical activity, endorphins (hormones of happiness) are released into the blood. They help cope with blues and depression.

As is known mental health closely related to the physical. And if a person is cheerful and happy with life, then, according to scientists, the risk of developing oncological diseases. In addition, the ability to concentrate and do what is planned is useful skill, which will always come in handy.

Easier to plan

Most people are busy at work all day, and free time appears only in the evening. Admit it to yourself honestly: you don’t want to do exercises when you’re tired after working day. It is better to devote this time to relaxation and social activity.

Lack of time, fatigue and busyness are all... just excuses , not the real reasons. If you still don’t do morning exercises, then real reason- just laziness.

One more point:

do not confuse exercise with training, because excessive loads in the morning are not needed. Moreover, it is even harmful.

And you can start the exercises right in bed - stretching and tensing your muscles.

Thus, a little exercise and a healthy nutritious breakfast - and your day has begun. perfect!

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When newcomers come to the gym, due to their inexperience, they make many mistakes. Of course, there is a fitness instructor in the gym who will show you a number of exercises and correct any errors that appear. However, in this article we will tell you what exercises you need to do and how many approaches.

If you follow all diets and proper nutrition regimens correctly, you still will not be able to achieve an increase in muscle mass. In order to achieve a certain result, there are only two options: go to a sports club or exercise at home. Of course, the fitness instructor will select the necessary set of exercises and tell you about the diet. However, in this article we will offer you a method of building mass based on several exercises.

However, when choosing exercises, you must remember that exercise is not an ordinary workout.

Morning exercises are a warm-up before the working day. She helps circulatory system tune in to daily activity and improves the supply of muscles, brain, internal organs and tissues with oxygen. After sleep, blood circulation throughout the body is reduced, the lungs are narrowed, and the nervous system is inhibited. You cannot give yourself a serious load, such as running or strength exercises, immediately after waking up - the body cannot cope with it, there is a high risk of injury or even disrupting the balance of various systems. But after morning exercises, you can either go to the gym or go to work.

Thus, the purpose of morning exercise is to gradually improve blood circulation throughout the body. This will speed up your metabolism. And even if you sit in the office all day after exercise, at least in the first half of the day your body will not accumulate calories, but burn them. That's what you need to lose weight!

When and how?

It is best, of course, to do exercises every day. Ten to fifteen minutes is enough, but if desired, you can increase the duration to half an hour. If you can’t do it every day, do it as often as you can, it will still be more useful than not doing anything at all.

You need to do exercises BEFORE breakfast. But you should definitely drink water before exercise, at least a glass. After all, you didn’t drink at least 8 hours of sleep, some amount of water was excreted in your urine and sweat. Once the fluid is gone, it means the blood has become thicker and increasing its circulation in such an “undiluted” form is overloading the heart. So, you need water, and if you are hungry, juice. Those who cannot live without coffee or tea can also drink these drinks. But a standard cup of coffee (50 ml) will not dilute the blood, so supplement it with another liquid.

Now let's look at the intensity of movements. Remember a simple rule: than colder weather, the less active you should start. That is, if in the summer you can do exercises with a pulse of 90–100 beats per minute, and by the end of the workout you can raise the pulse to 110, then in the winter start with 85–90.

Subtleties of choice

It is necessary to start with low-intensity exercises and gradually increase the load. The difference from a full workout is that after exercise you should never feel tired. If this happens, then shorten your morning warm-up or make it slower. In the same time morning exercises– this is not relaxation or stretching. During class, you should feel that your heart has begun to beat faster and your breathing has become faster. After morning exercises, you should definitely feel a feeling of lightness and cheerfulness. If, after charging, you are going to go to the gym or, for example, ride a bike, the charging should be longer and end at a higher heart rate than usual.

Another important point– breathing. Try to breathe as deeply as possible, not only full breasts, but also the stomach. This will open up the lungs that have collapsed overnight and increase the amount of oxygen entering the blood. In turn, increasing the amount of oxygen and improving blood circulation will speed up metabolism and increase the amount of fat burned during movement.

Practice

Now let's see what exercises are useful to include in morning exercises and how to perform them correctly.

It is best to start by stretching your arms up, turning your head, and twisting your arms to develop your joints. When you reach up and twist your head, do not throw it back under any circumstances (do not lower the back of your head onto your back). It is better to first bend your arms and legs slightly at the joints, without tension, and then begin to rotate them at a moderate pace.

Use complex exercises, that is, those that involve all the muscles of your body. For example, walking in place or around the yard. Don't forget to move your arms while doing it and don't slouch.

Great exercises to exercise are squats and lunges. You don’t need to go down too low, so that the angle is knee joint was straight or blunt. Never bend your knees when doing squats.

Another complex exercise is push-ups. Few people can do push-ups on their toes, as they require a decent amount of exercise. physical training. Feel free to simplify this exercise. The easiest option is to do push-ups with your hands on the wall. The farther your legs are moved from the wall, the more difficult it is. Slightly higher load - knees on the floor, hands on a chair or sofa. Even more difficult - feet (toes, not knees) on the floor, hands on the sofa. Finally, the “female” version – knees and hands on the floor. When you can do 20 push-ups like this, lean on your hands and toes.

Exercises can be done with dumbbells and other weights. In this case, choose exercises that again use as many muscles as possible. That is, don’t just bend and straighten your arms, but do bends in different directions, squats, lift dumbbells from the floor, etc. with weights. But abdominal exercises (crunches, leg lifts) are not suitable for morning exercises - they involve too few muscles, they do not increase the flow of oxygen and blood circulation. It is better to leave them for the evening.

Finally, another option is to exercise with a device that, willy-nilly, involves the whole body. For example, a short bike ride, spinning a gymnastic hoop (hula hoop), stretching an expander, and so on.

In general, as you can see, morning exercises are very simple and at the same time very effective!

The right start is always the key to success. This applies to business and any other endeavor. Including the start of each of our new days. If the day starts with dissatisfaction with early awakening, then it is unlikely that you will be accompanied by good mood throughout the entire working time. Therefore, the morning should be active and positive, so that not only the brain, but also the body is in good shape. The best remedy For this purpose - charging. If you have a desire to always be in shape, both mentally and physically, then read on and find out how to do exercises correctly.

When is the best time to exercise?

Many people wonder when it is better and more correct to do gymnastics - in the evening or in the morning. Definitely in the morning. This way you will set up and turn on the body in desired mode and you will be energetic all day. In the evening, almost all of a person’s energy has already been wasted, and charging will not add strength, but vice versa. If you are going to lose weight, then evening workouts are definitely suitable for you. Because doing physical or mental work after them is not easy. Therefore, you need to understand that exercise in the morning is like a vitamin for our body.

How to do exercises correctly - schedule

Morning - no doubt best time for charging. After all, it will not only help you wake up, but also give you tone and energy for the whole day. So, how to start morning exercises:

1. Plan your time in advance before going to work;
2. Set aside fifteen minutes of morning time for exercise;
3. Please note that after charging you will need to take a shower to wash off sweat and relieve muscle tension;
4. It is advisable to have breakfast twenty to thirty minutes after charging.

To know how to do exercises correctly, you need to understand what effect you want to achieve from it. Today we are talking about exercises to maintain the tone of the main muscles and general condition body.

How to do exercises in the morning correctly

Now let’s put together a set of exercises for morning exercises. Firstly, you can start charging while still in bed. When you wake up, stretch your arms and legs up and down. Stretch your spine and muscles. Move your head from right to left and vice versa, stretch cervical region. Make sweet sips like you did in childhood again.

Get out of bed, drink a cool glass clean water, go to the toilet and start warming up.

1. Place your feet shoulder-width apart, place one hand on your side, and raise the other above your head. Bend and stretch lateral muscles. Perform 30 tilts on each side. For those who want to know not only how to do gymnastics correctly, but also want to “sculpt their waist,” we will give one simple piece of advice. You can focus your attention on this exercise. Perform a series of bends. The first level is low side bends - 15 times on each side, the second level is medium bends - 20 times, the third level is the maximum level - 25 times. Bend your hips doesn't help, it only works top part torso, stretch the lateral muscles. Gradually you will need to increase the number of bends;
2. Now you need to get down on the floor and do a useful warm-up for the spine. Place your palms and knees on the floor. Slowly arch your back and stick your head up, and then smoothly arch and hide your head deeper. Repeat this 15-20 times. If you remember how to do back exercises correctly, even the most sedentary work will not cause as much harm to your spine as it does in the absence of physical activity;
3. Anyone who has ever read about how to do exercises correctly knows that it cannot be done without working on these muscles. So, after bending, we will work on the abdominal muscles, hips and buttocks. The exercise is called “Matches”. You can take a box of matches and scatter it on the floor for greater persuasiveness, or you can improvise. The bottom line is that you must collect all the matches from the floor one at a time and put them on a tall, tall cabinet. That is, behind each match you squat as much as possible, and then stretch out on tiptoe and seem to put your finds on top. Repeat this thirty times to begin with;
4. How to do exercises correctly to tighten your inner thighs. Stand with your side to the window or the back of a chair, lean your hands lightly on it so as not to lose your balance. Now lift your leg to the side so that it is the inner thigh that works. Slowly raise, slowly lower. Repeat this 30 times for each leg;
5. At the end of the exercise, stretch out while taking a deep breath with your arms up, then as you come out deeply, lower yourself, bend over, and relax your back. Do this three times;
6. Well done, you did it!

How to force yourself to do exercises

Now you know how important it is to do exercises correctly. Most of us are lazy on our own, and often we need to force ourselves to get up early in the morning to do necessary exercises. You must change your attitude towards charging. Your health and your body are a personal investment in your future. How much effort you put into it, that’s how much profit you will get.

Before charging, it’s okay to drink a cup of your favorite tea or coffee, light an aroma lamp or turn on your favorite upbeat music! Get toned for your health!

Waking up in the morning, we feel a certain lethargy, because the body still continues to be at rest. It takes a couple of hours for a person to finally wake up. Morning hygiene procedures help to invigorate: brushing teeth, washing and showering. Thanks to them, impulses are sent to the nerve centers. But without proper work of joints and muscles, complete awakening does not occur, which is why morning exercises are so important.

Before we move on to the question of how to do it correctly, let’s consider what its benefits are.

It is clear that for physical training, which gives the muscles a thorough load, you need to visit the training room 3-4 times a week.

As a health procedure, morning exercises are an excellent option. It will bring maximum benefit if it becomes regular, and the exercises included in the complex will become more complex and improved over time. Of course, the room in which gymnastics is performed should be well ventilated, and the clothing should be comfortable and not restrict movement. It’s very good if, after charging, you have the opportunity to take a contrast shower. That's it - you are charged with energy for the whole day!

The benefits of morning exercises are enormous: it helps to overcome hypokinesia syndrome, which manifests itself in increased irritability and drowsiness, bad mood and fatigue, decreased vitality and lethargy.

Charger– this is not a training session. Her goals are different. That’s why it’s called exercise because it gives you a boost of energy for the whole day. In contrast, training is aimed at “exhausting” the body, which occurs as a result of muscle tension. After such activities requiring enormous forces, talking about cheerfulness is hardly appropriate. The only thing you want after training is peace.

Many people try to combine a morning jog and a set of strength exercises for the arms, legs, and abs. But the duration of such classes is much longer than the time allotted for charging. Such workouts last from 40 to 50 minutes, so you can’t call them exercises.

Exercise is a set of exercises designed to warm up joints and muscles.

You can, of course, include strength exercises in your exercises, but they should be few. For power loads optimal time is the afternoon, and for charging - the morning hours.

Charging rules

How to do exercises correctly? Since the human body wakes up gradually, the exercises should be started with the easiest ones, which can be performed even without getting out of bed. This will help the heart smoothly switch to active mode so as not to sharply load the heart muscle. However, such exercises are warm-up exercises, so they are not enough to make the day active. You can do them, then wash your face, walk around, drink a glass of water and then perform a set of basic exercises.

If you like to do exercises while listening to music, please do so. If there are intense exercises in the complex, then the music tempo is recommended at 140-170 beats per minute. This is the tempo of most modern songs, so everyone can choose the music that they like best. For a calm rhythm, the music should be slower. Rhythmic songs chosen as accompaniment will help to properly organize both movements and breathing.

The best morning exercise is considered to be the one after which you feel a surge of vigor and strength. The main mistake people make is overloading - you don’t need to be too zealous while charging. Its main task is to awaken and tone the body. And there are workouts to build muscle mass. That is, after charging you should feel cheerful, not tired. If fatigue is present, the load needs to be reduced.

An approximate complex for morning exercises

Exercises for charging have a lot of variations, but they should all include movements for the neck, arms, torso, and legs.

Neck exercises

• Turns the head left and right.
• Head tilts left and right, back and forth.
• Circular slow rotations of the head.

If you have problems with the vestibular system, you do not need to close your eyes during exercises.

To warm up the joints of the hands, perform rotational movements with your fists. In addition, you can perform rotations with your hands clasped together.

• For the shoulder joint, rotations are performed with the shoulders - two at the same time and alternately.
• Also circular movements performed with straight arms.
• Having bent your elbows, make rotational movements on a count of 1-2-3-4, first performing them towards yourself, then against you (at a count of 5-6-7-8).
• Bend your elbows and touch your shoulders with your fingers and rotate your elbows. They don't take their fingers off their shoulders. On the count of 1-2-3-4 the elbows rotate in one direction, and on the count 5-6-7-8 - in the other.

• Forward bends are performed with feet placed shoulder-width apart. You need to touch the floor with your fingers or palms (as stretching allows). The exercise is performed without jerking, slowly.
• Place your hands on your waist and begin to rotate your hips. At the same time, movements should not pinch the muscles and cause pain.
• Side bends. Feet are shoulder-width apart to ensure a stable position. Right hand raised up, and the left one stands on the belt. Tilt to the left is performed on a count of 1-2. At the count of 3-4, the hands change position and the bends are performed to the right side. This stretches the back muscles. But, you need not to overdo it and, if the tension is strong, the load needs to be reduced.
• Hold your hands in a “lock” and bend them at the elbows. Place your feet shoulder-width apart and rotate your torso. IN left side We turn at the count of 1-2, to the right - at 3-4, without lifting our feet from the floor.

• We alternately swing our legs forward and backward (10-15 times with each leg).
• Then, we raise our legs to the sides (also 10-15 lifts with each leg).
• We make circular movements in the knee joint.
• Without lifting your heels off the floor, perform deep squats. For beginners, 10-15 squats will be enough.

Additional exercises

Strength exercises that can be added to your morning exercise routine:

• exercises for the abs;
• pushups;
• rotation of the hala hoop (gymnastic hoop);
• exercises with an expander;
• exercises with medium and light weight dumbbells.

The effect of regular exercise

If you do all the exercises given, it will be easier to wake up in the morning and get into work mode. Exercise done in the morning activates vision, hearing, nervous system, vestibular apparatus, thereby eliminating the lethargy that is present after a night's sleep. It also has a beneficial effect on lung function.

The above complex (like any other), performed in the morning, will prepare the body for the mental, physical and emotional stress that awaits everyone during the day.

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Video: Morning work-out

How to do exercises correctly?

The awakening of the human body occurs gradually, and accordingly it must be loaded in the same way. You should start with a warm-up, which should affect all muscle groups, helping to increase blood circulation in them, saturate the cells with oxygen, and prepare the muscles for more significant loads. Without a good warm-up, you cannot start performing the main set of exercises to avoid injury. Warm-up is also important for the heart muscle, a sharp increase in load on which is extremely undesirable.

Of course, warm-up exercises alone are not enough to charge the body with energy for the whole day and give the necessary tone. Therefore, after warming up, you can go wash your face, drink a glass of water, and go out to breathe fresh air onto the balcony and then proceed to basic complex exercises. A great option is to do exercises while listening to music. It will set the desired rhythm, increase the level of motivation and lift your spirits.

After finishing your morning exercises, you should feel a surge of strength, vigor and energy, and a desire to do your favorite things. If after gymnastics you feel tired and want to rest, then the load level is chosen incorrectly and needs to be reduced.

It is better to start exercising by warming up your legs and pelvic muscles, for which you can simply walk in place or roll from toe to heel. To obtain the desired effect, it is recommended to do 10-20 repetitions of this exercise.

After this you can move on to your hands and pectoral muscles. You can tone them with separate exercises or one exercise that covers several muscle groups at once. Since the main goal of exercise is a complex effect on the body, and not the development of some individual muscle groups, we will focus on the second option. The most popular exercise of this nature is performed as follows: feet are placed shoulder-width apart, arms spread to the sides. While inhaling slowly, the arms are raised up, which can be completed by clapping your hands. With the same slow exhalation, the hands are lowered to the hips. Number of repetitions of the exercise: 5-10 times. It works well with calf raises with your heels together. To warm up your neck, perform 5-7 repetitions of circular movements.

After such a warm-up, you can proceed directly to performing morning exercises. They are also best done from the bottom up. You can start with one of the simplest, but incredibly effective exercises, - squats. They are done as follows: the legs are brought together, the back is kept straight, the arms are extended in front perpendicular to the body. When you inhale, bend your knees, that is, squat; when you exhale, you return to the starting position. It is extremely important during the execution to ensure that your back is as straight as possible.

The well-known twisting exercise is perfect for training your torso muscles. To obtain the necessary charge of vigor and activate the work of all systems, you should perform from 25 to 50 repetitions. With regular morning exercises this exercise should be included in the program every other day.

To tone the muscles of the shoulder girdle, it is advisable to take small dumbbells weighing about a kilogram. From the starting position, in which the legs are shoulder-width apart and the arms are lowered down, as you inhale, smoothly move the dumbbells forward, and as you exhale, return to the starting position. The following exercise is also highly effective: from the starting position, in which the arms are held in front of you parallel to the floor, as you inhale, the dumbbells rise up, and as you exhale, they lower down. It is recommended to do 15-20 repetitions of this exercise.

Even if you limit yourself to doing only these exercises, you can ensure that your body is constantly in good shape and in good functional readiness without visiting any gyms.

You can select exercises for a complex of morning exercises according to your taste and preferences; there are no restrictions in this regard. During exercise, it is advisable to perform exercises both to prepare for the physical activity to come during the day, and to stretch, which is useful for all people at any age.

After waking up in the morning, every person initially feels a certain lethargy, so the body needs about several hours to finally leave the state of rest and awaken. A surge of energy is provided by traditional morning hygiene procedures that send impulses to the nerve centers, including washing, showering, and brushing your teeth. However, complete awakening occurs only when the muscles and joints begin to work well, so in order to quickly get into the working rhythm, morning exercises are necessary.

Achieve maximum effect You can avoid morning exercises only if you do it regularly. At the same time, over time, you can improve and complicate the set of exercises included in it, but you can also overdo it in this case also not necessary. Regular morning exercises allow you to overcome hypokinesia syndrome, which manifests itself in excessive irritability and increased drowsiness, a feeling of constant fatigue, bad mood, lethargy, and decreased vitality.

Many people today underestimate the importance of morning exercises, even those who regularly exercise. People who go to the gym argue that they do not want to do gymnastics in the morning by saying that they get enough physical activity and they don’t need additional exercise. However, this approach is fundamentally wrong, because training in the gym, as a rule, is aimed at losing weight or building muscle mass, while exercise is necessary to keep the body in good shape, providing the basis for the normal functioning of all organs and systems.

Morning exercises are of particular importance for women during difficult periods of life, for example, during recovery after childbirth, during age-related hormonal changes, etc. Thanks to daily morning exercises, muscles are strengthened, immunity is improved, and resistance to negative impacts environment.

In the morning hours, the body is especially susceptible to positive intervention in its work, and the rhythm set from the very beginning will help you spend the whole day actively and productively.

It is important to understand that exercise is not a workout. It has a completely different goal - to charge the body with energy for the whole next day. Training involves excessively high loads and muscle strain, so after it it’s difficult to talk about vivacity and a surge of strength. After a quality workout, you want to relax and sleep, and after exercise, you want to actively create.

People often try to combine exercises with a set of strength exercises, but this requires much more time than regular gymnastics. In addition, again, the body receives excessive stress, which in no way contributes to a surge of strength and vigor. Exercise should be a set of exercises aimed at warming up joints and muscles, toning them, but without overloading. Of course, exercise may include some strength exercises, but there should not be a lot of them.

Talk about positive impact charging performed in morning time, it is possible almost endlessly. Here are just a few of its advantages:

• Helps set the desired rhythm for the whole day. It is in the morning hours that the body accumulates the strength and energy necessary for productive work throughout the day. Without morning exercises, this energy will not exist, and throughout the day you will feel some weakness and drowsiness.
• Trains the heart. Everyone knows what exactly proper operation The length of our life largely depends on the heart. Trained heart muscles smooth out Negative influence on our main organ of overload, stress and other factors. To train the heart, morning exercises play an invaluable role, as it ensures the gradual inclusion of all other muscles in our body. In this way, the load on the heart falls evenly, and not with frantic overload, as is the case if you immediately begin hard work without proper preparation. Regular morning exercises will ensure full saturation of the blood with oxygen, improve blood circulation, and prevent the development of heart pathologies associated with a sedentary lifestyle, physical inactivity, and poor physical fitness.
• Provides good nutrition all organs and systems. In order for the body to work like a clock, to maintain its youth as long as possible and resistance to negative external influences, all its organs must receive nutrition in a timely manner in the form useful substances, which are carried along with the blood.
• Helps maintain blood vessels and capillaries in good condition. Exercising provides additional oxygen into the blood, preventing the development of age-related diseases and premature aging. For the full functioning of the entire cardiovascular system, it is important that the capillaries and other vessels have good permeability and are sufficiently elastic. In this case, the risk of aneurysms will be minimal. Availability of regular physical activity in moderate quantities, it strengthens arteries, veins and capillaries, facilitates blood flow, and improves the patency of blood vessels.
• Thins the blood. Daily 15-minute morning exercise helps thin the blood, which is of great importance for preventing the development of atherosclerosis, blood clots and other similar problems.
• Helps to develop, increases intelligence. By saturating the brain with additional oxygen, memory improves and concentration increases. This is extremely important both for pupils or students who constantly have to deal with a large amount of information and the need to remember a lot of new things, and for all other people.

The greatest positive effect from morning exercises can be achieved if you do the exercises outdoors. Of course, not everyone has the opportunity to go to the nearest park every morning, so you can simply open the door to the balcony during class to fill the room with fresh air. You can also do gymnastics directly on the balcony or loggia, if there is enough space there.

As has been mentioned many times, exercise should be done regularly, and for this it should not cause associations with severe physical exercise, variety is also important. To prevent classes from becoming boring, it is necessary to periodically change the complexes, introduce something new into them, experiment, so that the exercises bring pleasure every time.