What kind of exercise do you need to do to... Effective morning exercises and a set of exercises

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 in a good mood throughout your working hours. Therefore, the morning should be active and positive, so that not only the brain, but also the body is in good shape. The best way to do this is 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 your body into the desired mode and be energetic all day long. 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 is undoubtedly the best time to exercise. 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 the general condition of the 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 your cervical spine. Make sweet sips like you did in childhood again.

Get out of bed, drink a glass of cool, 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 over and stretch your side 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. It doesn’t help to bend your hips, only the upper part of your body works, we stretch the side 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 need to force ourselves to get up early in the morning to do the 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!

When we once again make a promise to ourselves to take a closer look at our health (from the New Year, from Monday, etc.), then item No. 1 in this “global” plan is usually morning exercises. However, determination often ends when the alarm clock rings. And laziness is not the only culprit here. The root of the problem is that many people simply do not realize the importance of exercise in the morning. Everyone knows that this is useful. But not everyone knows what exactly and what the consequences of lack of movement are.

In the article we will explain why exercise is vital for a modern person and how to do it correctly in the morning. We will also help you choose a set of exercises and tell you how to form a healthy habit and avoid mistakes when doing exercises.

The benefits of morning exercises for the body



Have you noticed how many people around us in the morning are in a bad mood, lacking sleep, and irritable? The most common cause of this condition is hypokinesia, or lack of physical activity. Hence nervous excitability and chronic fatigue. After all, an insufficient number of impulses arrive from the muscles to the brain. Consequently, the nerve centers turn on in slow motion after sleep. In addition, lack of movement negatively affects the tone of the blood vessels that supply the brain.

Over time, the situation worsens: after a night's rest, a person does not feel cheerful and constantly wakes up in a bad mood. The volume of minimally necessary physical activity is achieved only by noon. Only then do strength and tone appear.

The most effective solution to the problem is morning exercises. By performing simple exercises, you help the body activate internal resources faster and work more efficiently during the day.

The beneficial effects of charging also manifest themselves as follows:

• strengthens the heart muscle and respiratory system (prevention of heart attacks);
• improves the patency and general condition of blood vessels (stroke prevention);
• joints become more mobile (prevention of musculoskeletal diseases);
• elasticity and tone of muscles increases, posture is leveled;
• intracellular metabolism accelerates;
• brain function is activated, which has a positive effect on mental activity and concentration;
• endurance increases;
• The vestibular apparatus is trained, coordination of movements is improved.

Important! It often turns out that exercise limits all daily physical activity of a modern person who leads a sedentary lifestyle. Therefore, you definitely shouldn’t ignore it.

When to study and how to create a morning schedule?



There is an opinion that you can abandon gymnastics in the morning in favor of evening exercises. It's easier to study in the afternoon, and you won't have to get up early. However, evening exercises, for all their usefulness, will not give the body the same vigor after waking up and before the working day that morning physical exercises will provide.

• Duration of classes: morning exercise time for beginners - 10-15 minutes, half an hour - for those who have adapted to the stress;
• at least 20 minutes should pass between exercise and breakfast;
• After charging, you should take a contrast shower for 10 minutes.

It is preferable to do the exercises on an empty stomach. To thin the blood after a night's sleep, it is good to drink a glass of water. Activity will be higher if you wash with cool water. Be sure to ventilate the room where you will study.

Charging should consist of 3 stages: warm-up, main complex and completion. Distribute the load evenly. Perform exercises from simple to more complex. If you feel weak or dizzy, it is better to stop and do nothing through the pain and obvious discomfort.

Warm-up

Before charging, like any other workout, you must do a little exercise.

Head-neck

Slowly and smoothly turn your head left and right. Then tilt your head forward, touching your chin to your chest, then back. Finish the stage with rotational movements of your head clockwise and counterclockwise.



Hands

Extend your arms forward, clench your palms into fists. Perform rotations first with the joints, then with the elbows. We warm up the shoulder joints by moving our outstretched arms in a circle, forward and backward.







Back-body

We put our hands on the belt. We make the hip joint in different directions. You can perform several bends to the left and right leg.



Legs

Bend your left leg at the knee and begin. If it is difficult to maintain balance, rest your hand against the wall. We do the same movement with the knee joint. We repeat the exercises for the right leg. We finish the warm-up by walking in place.



Complex for an easy start

There are practically no contraindications for exercising in the morning. This type of activity is suitable for both children and adults. No expensive equipment or training equipment or special sports uniforms are required. Exercise at home is available to everyone - you just need to choose the optimal set of exercises for yourself. We bring to your attention a universal complex of morning exercises. Charging for beginners for 15 minutes:

Tilts

Place your feet shoulder-width apart, and try to reach the floor with your hands. 10 times.



Steps in place

We raise our knees as high as possible. Then we place our palms on the buttocks with the back side and try to reach them with our heels using a sweeping movement. 10 times with each leg.



Swing your legs to the side and back and forth

We make swings with each leg alternately 10 times.



Ab exercises

We lie down on the floor and begin to raise our legs (one at a time, then both together). We complicate the movements by bending our legs. 10 times.



Lying on your back, raise your legs and arms at the same time

The shoulder blades should come off the floor. We turn over onto our stomach and continue raising our arms and legs. We do it 10 times.



Plank

And so we continue to do all the exercises in a circle for 10-15 minutes. We complete the complex with the plank exercise. (start with 30 seconds and improve the results gradually every day).




Complex for men

Morning exercises for men are optionally performed with dumbbells.

Squats

After warming up, we start the main part with (20-25). Make sure your back is straight.




Lunges

Classic: place your left leg forward and bend your knee at a right angle. The right leg is pulled back. Extend and bend your legs 15 times, keep your arms along your body. Lateral: Spread your legs as wide as you can. Bend your right leg and squat, keep your left leg straight. Then - vice versa. The back is straight. Number of repetitions – 10-15.



Push ups



Reverse push-ups

Use a chair, chair or bench.



Plank

Rest your elbows on the floor, your body as tense and stretched as possible. Execution time is no less than a minute.

Complex for women

The final warm-up exercise – steps in place – we continue with intense movements with knees raised. We rise on our toes, arms up, and fix this position for 15-20 seconds.

Mahi

We spread our straight arms to the side and perform swings to the arms, first with the straight leg, then with the knee bent.

Squats

Feet shoulder-width apart, heels do not come off the floor.




Jumping

Jumping out of a squat with an overhead clap.



Stretching

Sitting on the floor, we perform deep bends alternately to the left and right legs. After this, we bend our legs under ourselves, tilt our body and stretch forward.



Plank

We complete the complex. (start with 30 seconds and improve the results gradually every day).




How to motivate yourself to study?

Start with small steps. A common mistake beginners make is to set themselves many tasks at once. Are you planning to practice getting up early? Then start with a 5-minute morning exercise and do it for a month without adding anything else. You can lengthen your practice time by 3-5 minutes every week. When one ritual is formed, add a new one: meditation or another of your choice.

Note! Motivation goes away, but habits remain. Unfortunately, it is impossible to survive on willpower and overcoming alone for a long time. Create a habit loop. Its simplified scheme: trigger (mechanism that starts the habit) – action – reward.

Any constant action can become a trigger, or a kind of hook. For example, washing your face, brushing your teeth, etc. Once you've done your exercises, reward yourself with a delicious breakfast or a cup of aromatic tea. We stimulate dopamine receptors, and the habit begins to be associated with pleasure.

Add pleasant emotions. Turn on your favorite music, think about good things. During classes, you should not mentally solve the problems of the upcoming day. Remember: the best morning exercise is exercise with pleasure.

If you missed exercise or cut your time, don't beat yourself up. Return to a stable schedule as soon as possible. Celebrate progress and celebrate success. Start tracking habits and note every day when your morning began with physical education.

What results can you expect?

It is unlikely that you should expect positive changes if you do exercises only from time to time. Changes become obvious after a few weeks if you exercise every day or at least 5 times a week. The most obvious effect is a general improvement in well-being and improved health. Resistance to colds and other diseases also increases.

Interesting to know! Exercise, which is designed to invigorate, with prolonged practice even normalizes sleep. Getting up early creates a stable daily routine, which allows you not only to get up, but also to go to bed at the same time. Insomnia disappears, night rest becomes complete.

Regular exercise reduces stress levels and prevents depression. The processes of excitation and inhibition are balanced in the brain, mood stabilizes, nervousness and irritability go away. Increases efficiency, perseverance in achieving goals, and discipline.

For those losing weight, exercise will speed up the goodbye to unnecessary fat. The body becomes toned. Evening workouts are easier. Many people note that morning exercise even helps regulate appetite.

Key charging errors



We have already mentioned one of the most common problems - irregularity of classes. Other mistakes: performing exercises in a stuffy room and at an excessively slow pace with long pauses. The charging rhythm should be smooth, but quite intense. At the same time, you should not ignore the warm-up.

Engage all muscle groups. Working exclusively with one group contradicts the purpose of exercise: to activate the body, to charge it with energy through movement. However, those who prioritize reducing the volume of problem areas turn gymnastics at the beginning of the day solely into the fight against excess weight. As a result - no tone, no pleasure.

Note! If you want to lose weight, but your sports activities are limited to exercise, then do not count on quick and obvious results. For effectiveness, add 2-3 additional workouts per week.

It is also not worth loading all muscle groups to the fullest in the morning. It is a mistake to turn exercise into a full-fledged high-intensity workout. This problem is especially common for beginners. Instead of vigor, you will get tiredness, weakness and a desire to rest throughout the day. Unable to cope, a person stops morning exercises and rarely returns to them due to the memory of uncomfortable sensations.

Conclusion

It's hard to believe that a few simple exercises in the morning can change your life for the better. However, this is the case. Want to make sure? Then do not wait for special dates and do not postpone classes indefinitely. Just get started! Tomorrow morning, wake up just 10 minutes earlier and add a little physical activity to your morning rituals. Don’t be lazy to act for the benefit of your body and be healthy!

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.

1. 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.
2. 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.
3. Slenderness. Morning exercise starts your metabolism. Thus, what you eat for breakfast will be quickly processed by the digestive system without harming 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.
4. 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.
5. Immunity. Morning exercises will make the body stronger and more resistant to external negative factors. If you do exercises every day, over time you will notice that colds begin 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 diagram.

Table - Ten-minute morning exercises

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

The number of repetitions can be changed. If you feel tired, you can adjust the number downward. Good physical shape allows you to increase the duration of charging.

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

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

“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.

1. Stretching. The legs lie flat and the arms are raised up. Stretch your fingers and toes.
2. Twisting. Place your hands back. Keeping your shoulder girdle stationary, rotate your pelvis to the right and left. Just ten crunches.
3. Knee lift. Raise yourself slightly, leaning on your elbows. Pull your knees toward your chest five to seven times.
4. Boxing. Lying on your back, punch the air sharply and forcefully. You need to box for a couple of minutes.
5. 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.

1. 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.
2. Start exercising while in bed. Before getting up, stretch thoroughly to warm up your body after sleep.
3. 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.
4. 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.
5. 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.
6. 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, a couple of oatmeal cookies, or a handful of nuts to perk you up. After eating, wait a quarter of an hour before charging.
7. Consider your health status. If you have contraindications to physical activity, it is better to consult your doctor about the morning exercise program. For osteochondrosis, scoliosis and other diseases of the musculoskeletal system, the role of morning exercises can be performed by 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.

1. 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.
2. Get support. Involve all family members in morning workouts. Together it is much easier to overcome laziness.
3. Fix your action plan. Make a daily routine not mentally, but in writing. Place it somewhere visible.
4. 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.
5. 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 may want to share your successes and future plans for self-improvement on your 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're skeptical of such claims, there's no doubt that morning exercises for beginners or seasoned athletes are a great way to boost energy for productivity.

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 an intense workout in the morning, I will 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 I also did yoga)).Then I had oatmeal for breakfast, took a contrast shower (which I hate) and energetically ran off to do 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

Print

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

Morning exercises are a warm-up before the working day. It helps the circulatory system adjust to daily activity and improves the supply of oxygen to muscles, brain, internal organs and tissues. 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: the colder the 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. At the same time, morning exercises are 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 is breathing. Try to breathe as deeply as possible, not only with your full chest, but also with your 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 should not go down too low, so that the angle at the knee joint is straight or obtuse. 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 decent physical fitness. 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!

Good day to all. Today, the article will talk about how to properly do exercises in the morning for men and women, and at the end of the article you will find a video with a set of exercises for morning exercises.

Why do you need morning exercises?

At the end of the last century, the state took care of the health of citizens. Therefore, industrial gymnastics was the norm, and it was carried out right at the workplace. Exactly at 11 a.m., the assembly line at the plant was switched off, people jumped up from their jobs and, as is, in white coats, began to energetically wave their arms, looking like a flock of white swans, ready to take off and fly to warmer countries.

Smart people did not neglect morning exercises even at home, and therefore, in the interval between getting up and a hasty morning snack, they managed to find time and do a few energetic movements, and for the more advanced ones, move on to water procedures.

Among people who are lazy and incapable of making any effort early in the morning, morning exercises evoke a kind of condescending attitude. They say there is nothing more to do. After all, what could be more pleasant in the morning than a cigarette and a cup of strong coffee? Official medicine also adds fuel to the fire, claiming that the body, which has not yet fully awakened, still resists such an abrupt start to the day, and this, they say, is violence. And it’s better to reschedule classes for the evening, although, purely functionally, this option is not entirely convenient. Well, for example, a person comes home from work, after any daytime snack he sits down at the table, pleasantly spends at least half an hour chewing, and after that - you are welcome to get some exercise!

And in general, why do you need exercise in the morning and who first came up with this idea? After all, a really abrupt transition from sleep to physical activity is unlikely to bring such undeniable benefits to the body. But, firstly, who said it was harsh? You, thank God, are not in the army. It’s worth getting up at least five minutes earlier - and there you have it, there’s enough time to “come to your senses.” And the load itself - is it really necessary, covered in sweat, to squeeze out the last of your strength?

Start with a warm-up. After all, what does our body need first of all, having been motionless in one position all night? . So, smooth, leisurely movements that stretch the spine - this is your morning arsenal. Well, if health is immeasurable, then you can, and. It already feels like it.

The benefits of morning exercise

It is very important to learn to listen to your body, but not to be led by it.

Man is dreamy and lazy by nature; most of us don’t bother with any exercise at all. Only here is the result of our laziness - pain in the back, joints, which, without receiving the necessary movement, will increasingly remind you of themselves, especially in the mornings - all this does not await you in some dense old age.

Now 30-year-old people are ordinary patients of chiropractors and neurologists. For some reason, God knows what efforts to prevent these problems are not enough for us, but then sitting in the clinic with a face twisted in pain is welcome. So, treatment is now oh so expensive...

Exercise not only gives us tone and energizes us, but also has a positive effect on the cardiovascular, respiratory and nervous systems, and enhances the metabolic process in the body.

Please note that you may need to charge special mats, which you can purchase in the store.

How to do exercises in the morning?

I know from myself that starting morning exercises after a break or for the first time is not an easy task. In my heart, everything is against it; there are more than enough reasons to postpone the start until tomorrow. And tomorrow - for the day after tomorrow. So ad infinitum.

But there is a little trick that personally helps me a lot. So I get up in the morning and before telling myself, two exercises today, that’s enough. Well, stretching and bending don’t count. And the exercises are on the most current topics. So to speak, I'm starting small.

Or an exercise to tone your chest. Hands in front of you, palms together. Press your palms against each other with force, so that you feel the tension of the entire shoulder region. And not just two minutes, but at least five minutes. Then there will definitely be some sense.

Well, if you also reduce flour and sweets, the result will be noticeable very soon. And then a sports interest appears - add a couple more exercises, then a few more. Choose those that are most relevant to you. It is absolutely not necessary to take a set of exercises and follow it from start to finish.

Try and experiment, this will help diversify your exercises and add interest to exercise in the morning.

Video with a set of exercises

We must not forget that although the exercises for women and men are similar, they are still different. Below are 2 complexes, which, in my opinion, are among the best.

For women

For men

Conclusion

Let's summarize. Is our laziness and saving worth some ten minutes in the morning of our health? A boost of vivacity, a surge of energy, and just a good mood - morning exercises give us all this. With her, our day begins with a smile, and the upcoming tasks do not seem so overwhelming. So cast aside your doubts and get started today.

But don’t forget to make your set of exercises effective, increase the load from time to time and don’t be afraid to try new things.

Thank you for your attention! Write in the comments how you do your exercises in the morning?

Best regards, Vladimir Manerov

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Comments to the article: 20

1. Olga 2015-08-11 at 19:51

   Thank you very useful article. And in truth, those who do exercises in the morning live much longer and at 80 are still not feeling bad :)

   The main problem is to force yourself to get up in the morning and do some exercises. Your advice is correct - you should start with a small number of repetitions and gradually increase and increase :) *THUMBS UP*

   Answer

2. Vladimir Ivanovich 2015-09-23 at 19:29

   Doing exercises in the morning is not always possible. It’s easier to force yourself to go for a run. I practice light jogging for 12-15 minutes. It accelerates the blood, saturates it with oxygen, but fatigue has not yet had time to come. Therefore, after a shower you feel very energetic.

   Answer

3. kateri-na 2015-10-12 at 09:37

   You inspired me a lot! The role of morning exercises is difficult to overestimate. Body exercises are an essential component of human harmony. His physical form affects what happens in his life. Even if we think that this connection is not obvious, it still exists!

   Answer

4. Lyudmila 2015-10-25 at 23:56

   I am also naturally lazy, every time I promise that I will start doing morning exercises, and every day I put it off. I carefully read the elementary exercises, and it’s really not difficult, motivation is important. I decided that my morning would 🙁 start with basic exercises.

   Answer

5. ulealen 2015-10-27 at 12:01

   As I grew older, I became convinced that exercise in the morning is necessary. 5-10 minutes to stretch your sleepy joints, tired from yesterday, to get the blood flowing. Nothing complicated, a couple of exercises on the arms, twirling the elbows, bending and turning the body, squatting a couple of times, and off to the shower.

   Firstly, the body wakes up as quickly as possible. Especially good for those who have difficulty waking up. As my father said: “They woke you up, but forgot to wake you up” 😀

   Secondly, you get a boost of energy for the whole day. I don’t know about anyone, but if I don’t knead my bones in the morning, I feel like a boiled sausage all day. 😀

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6. Denis 2015-11-27 at 13:25

   Forcing yourself to get up earlier in the morning and do exercise is extremely difficult. But you have to try, make an effort on yourself, and then the buzz from exercise in the morning will appear. That's exactly what I did. At first it was difficult and I started with just a couple of exercises. And then it started. Now the small complex is at a good pace, this is the norm.

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7. Alejandro 2015-12-10 at 09:56

   I won’t say that I do exercises every day, but 4-5 times a week I devote 20 minutes of my morning time to this activity. I trained myself to wake up (and, accordingly, fall asleep) half an hour earlier.
   But my exercise is probably a little wrong: 15 minutes on a cardio machine + five minutes on a home horizontal bar.
   but I feel invigorated after it. 2016-01-07 at 01:08

   I used to do exercises, but not regularly. In the morning I start doing exercises in bed for the lazy, and then I get up and do exercises. In the new year I decided to do it every day. Now it’s good, while it’s the holidays, I can do it without any problems. But when I go to work, I don’t know how it will turn out. I just work shifts, in the morning I leave the house at 5 o’clock in the morning. I walk to work, 45 minutes. I’ve been walking like this for almost 20 years, I’m already used to it. but I’ll try to do at least a little exercise.
   And in the evening I will do other exercises for my back and joints. squats. Exercise makes us more energetic, and our health improves.
   but my husband is exactly as you wrote - a cup of coffee and a cigarette in the morning. And he doesn't have breakfast. I can’t convince him at all. Doesn't like moralizing. =)

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8. Igor 2016-01-10 at 14:24

   Hello Volodya.
   Sorry for asking an off-topic question, but I'm interested.
   You have a thumbnail in your closed post, and when you open the article, a larger picture appears.
   Do you do this using a plugin or script?
   Or is it a feature of your template in general?

   Answer