Complex of morning gymnastics

Probably everyone at work has a few people who are outrageously cheerful in the mornings. How do they do it? Perhaps one of them knows firsthand about the complex of morning hygiene gymnastics? In any case, doctors vied with each other about the benefits of performing a set of morning exercises. Regular exercises improve the digestive, respiratory, cardiovascular, nervous systems, as well as the work of the cerebral cortex. And for women, the complex of morning exercises is not only a guarantee of vivacity, but also an attractive appearance. In general, there is a lot of benefit from this action, you just have to win over laziness. So, are you ready to be healthy and vigorous to envy everyone? Then we offer you the basic rules, with which you can create your own set of morning exercises.

To begin with, remember the sequence that is recommended to adhere to during the exercises. We start with a slow run or walk, then the exercises for "sipping". After we go to the exercises, kneading the muscles of the body, then you can start to exercise with or without load. Further, the slopes are performed in different positions, squats, we continue with light jumps (for example, with a skipping rope). And in the end - quiet running or walking and exercises to restore breathing.

An approximate set of morning exercises for hygienic gymnastics:

• calm walking with slow breaths-exhalations;
• legs are on the width of the shoulders, with the right hand we stretch up and to the left, the left hand on the waist;
• legs are on the width of the shoulders, on the inhale we rise to the socks and reach out with our hands, lifting them through the sides, exhaling down on the heels and lowering our hands;
• feet on the width of the shoulders, make slow rotations of the head;
• feet shoulder width apart, hands straighten parallel to the floor, turn the upper part of the body alternately left and right;
• legs are on the width of the shoulders, bend forward and back;
• we execute flies with straight legs in different directions;
• sitting on the floor, straighten your legs and stretch your hands to your toes, your knees are straight;
• standing on all fours on inhalation to bend over and raise his head, on exhalation to round his back, and to press his head to his chest;
• sit on the floor, legs wide apart, stretch forward and to the legs alternately;
• on the width of the shoulders, do circular movements with the shoulders, and after the hands;
• cross arms in front of you ("scissors") perpendicularly and parallel to the floor;
• legs together, hands are bent in front of the chest, for two scores we perform jerky movements with bent and straight arms;
• we crouch at a not fast pace;
• jumping on one leg and on both;
• slow running, turning into walking;
• the legs are on the width of the shoulders, we rise to the socks together with the lifting of the hands up through the sides, to the exhalation of the hands we lower and return to the heels.

Each exercise should be performed 2 to 5 times, walking, running and jumping must be performed within one minute.

If you have never exercised before, it is better to limit yourself to such a set of exercises. And if you feel more or less confident, you can complicate the task by performing a set of exercises morning exercises with objects (dumbbells, skipping ropes, expanders, etc.). You want to instill a healthy habit among children - take with them, these exercises are suitable for small children. The difficulty is to interest the child. For example, in the complex of children's morning exercises, developed by L. Penzulaeva, emphasis is placed on the fact that it is more interesting for children to perform exercises in the form of a game - you can go up to the sun or bend over a beautiful flower. And, of course, the complex of morning gymnastics is better to perform to music, and you are more fun and children, and you will not get off the rhythm. And finally, the complex of morning exercises can be performed both on the street and at home. But in the latter case, the room should be well ventilated.

Cheer and health to you!