Since childhood we know that morning exercise is not only a great way to wake up, but also a great start to the day for those who want to maintain their body in tone. Despite the fact that the complex of exercises for morning exercises takes only 10-15 minutes, it helps the body to get involved in work, tones up the muscles and gives a charge of vivacity for the whole day better than aromatic coffee.
How to do morning exercises?
Proper morning exercises have their own binding prescriptions, which are important to observe, so that this warm-up was for good, and not injured muscles. So, the rules are as follows:
- Charging should be very gentle and cautious, if you spend it almost immediately after sleep. Intensive loads at this time will have a bad effect on the work of the heart. If you want to conduct a mini-workout at an active pace, from the moment you wake up to the start of the exercise, it should take at least 30-40 minutes.
- An important rule is regularity! Do exercises every day or at least 5 times a week. In all other cases, the efficiency will be rather low.
- It is best to conduct the morning workout with cheerful music - this will add to her attractiveness.
- The ideal morning charge starts with a warm-up and ends with a stretch - like any workout.
- The peculiarity of charging is that it should affect all muscle groups, and not just the problem areas. Only in this case it can be considered correct and complete.
If you train in the morning, you increase metabolism for the whole day, which allows you to control weight more easily.
Morning Charge Complex
The morning should be pleasant, so it is advisable to select a morning exercise program based on your preferences. Perform each exercise at a comfortable pace for you by 8-10 repetitions in 1-2 approaches.
Charge for the neck:
- do head inclinations backwards-forward;
- turn your head to the right and left until it stops;
- Rotate slowly and gently with your head.
Charging for shoulders and arms:
- perform rotations with straightened hands, drawing a circle first forward, then backward;
- rotate your shoulders: first in turn, then together;
- Arms bend at the elbows at the chest level, perform fast movements back and forth;
- rotate hands in the elbow joint first forward, then back;
- repeat the previous exercise for the hands.
Charging for the waist:
- feet shoulder width apart, arms on hips, perform leans forward, trying to touch the arms of the floor;
- feet on the width of the shoulders, hands on the hips, perform the rotation of the pelvis;
- feet on the width of the shoulders, hands on the hips, perform inclinations forwards and backwards.
Charging for legs and buttocks:
- feet shoulder width apart, arms on hips; perform rotation in the ankle first in one, then in the other direction;
- repeat for knee joints;
- repeat for the hip joints;
- feet shoulder width apart, arms on hips; Follow the steps with your feet (alternately);
- do 20 sit-ups without taking off the heels off the floor, to the angle in the knee 90 degrees, pulling the pelvis back as if you want to sit on a chair;
- perform classic attacks first on one, then on the other leg.
Final stretching:
- sit on the floor, legs apart; Stretch one by one to each leg and in the middle, keeping your legs and back straight;
- sit on the floor, crouching under your feet, lower the body to the legs and stretch your arms forward.
If you need clarity, you can find on the Internet video lessons of morning exercises. One of them is attached to this article.