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 give 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!
Benefit morning exercises is 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, which require enormous strength, it is hardly appropriate to talk about vigor. The only thing you want after training is peace.
Many people try to combine a morning jog and a workout strength exercises for arms, legs, 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 for extension muscle mass there are trainings. 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.
- Circular movements are also 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. The right hand is raised up, and the left is 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. We turn to the left side for a count of 1-2, to the right for a count of 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 exercises
The answer lies in the word “Charge” itself. You help the body get into active working mode, activate blood circulation and metabolism and recharge your batteries for the whole day. Morning exercises help people who do not exercise to maintain their body in a healthy state. We can say that morning exercises are a daily dose of health-improving physical education.
Morning exercises will also be useful for athletes. You can perform health and recovery procedures. For example, warm up well and work on developing flexibility to relieve muscle tension after heavy weight training. Then douse yourself with cool water, this will be very useful for accelerating muscle recovery, improving blood circulation and strengthening blood vessels.
Options may vary. For example, you can perform additional, auxiliary exercises that you do not have time to do in your main workouts.
What exercises should you do in the morning?
Morning exercises can consist of a variety of gymnastic exercises. In fact, it is very similar to a simple warm-up before strength training. You need to work hard on all your joints, stretch and warm up your whole body, stretch and wake up your muscles. As a morning exercise, you can use a set of exercises to develop flexibility or a set to improve posture; a light jog is also perfect.
Additionally, you can include some power elements in your morning exercises. For example, push-ups and abdominal exercises. We recommend finishing each morning exercise with water procedures - douse yourself with cool water.
How long should morning exercise last?
We recommend spending at least 10-15 minutes on morning exercises. During this time, you will have time to warm up your whole body and perform several exercises to develop flexibility and improve posture. Depending on your goal and capabilities, you can perform more extended exercises, adding more developmental exercises to it or, for example, do a longer run.
If you do a lot of different exercises or your morning exercises last long enough, then this may no longer be exercise, but a full-fledged sports training. What exactly to do, a small morning exercise or a full-fledged sports training, depends on your goal, your capabilities and your sports schedule.
How long should it take after waking up?
In the morning, when you wake up, we first recommend washing your face and brushing your teeth to have fresh breath. If necessary, you can drink some water. If you study at home, open the window in advance so that the room is well ventilated and filled with fresh morning air. Now you can begin easy warm-up exercises, gradually moving on to more complex exercises.
Do you need to do exercises if you exercise regularly?
If you are doing fitness for health or to lose weight, then with the help of morning exercises you can complement your main workouts. For example, you can do an extra light jog plus abdominal exercises, you can do exercises for posture and flexibility, as well as morning exercises. water treatments. All this will benefit you. Whether to do additional exercises or not depends on your desire and the overall training schedule.
If you are engaged in a strength sport to grow muscle mass, then of course you should not strain your muscles too much during exercise, so as not to interfere with recovery. But you can also do morning wellness procedures - flexibility and hardening exercises. This will be beneficial and improve muscle recovery.
Absolutely anyone can feel energetic and be in a good mood all day long by doing a few simple exercises in the morning. And this is not just popularization on the topic healthy image life, but a fact proven as a result of numerous studies. Morning exercises are a set of physical exercises aimed at warming up joints and various muscle groups.
Morning physical activity has a positive effect on emotional background person. He achieves much more success at work, in family and friendships. According to a study from Appalachian State University, exercising every morning normalizes increased arterial pressure.
A psychologist from Duke University, observing patients with depression, reflected in his study “The Benefits of Morning Exercise” the relationship between the condition of patients and exercise. He discovered that warming up in the morning not only relieves this disorder, but also prevents the recurrence of the disease. The New York Times published an entire article about how scientists were able to document the fact that physical exercise stimulates and increases mental activity.
Morning home exercises
Assumes execution various types exercises that increase muscle tone and improve blood flow. You can do warm-up in the morning both at home and outside.
Set of exercises
To engage in morning physical activity, you don’t have to look for Gym, opening at dawn, or purchase special sports equipment. There are ten effective and easy-to-learn exercises that will allow you to keep yourself in good shape first thing in the morning.
Sport is definitely beneficial for everyone. However, given the presence of certain health problems, own characteristics body, it would be useful to consult a specialist. Once you are sure that there are no contraindications or restrictions, you can safely start exercising.
This exercise allows you to tone your muscles and is an excellent prevention of arthritis. You can start your warm-up in the morning with stretching. These can be both dynamic and static exercises. The most useful in the morning hours are considered to be the first ones, which are done from the “camel” and “cat” positions.
This does not mean that they are only part of the morning warm-up. Stretching exercises are beneficial regardless of the time at which they are performed. This is especially true for people working in conditions that do not require any active action. Stretching increases the flexibility of the back muscles and has a warming effect.
To perform the stretch:
- Take a camel pose. Get on all fours, rounding your back so that your head points towards your pelvis, that is, it is lowered.
- Take a cat pose. Bend your back in an arc downwards, raising your head.
The transition between positions is carried out with smooth and slow movements. The recommended number of repetitions is 4-5.
You can run on a treadmill and outdoors. Advantage last option is the opportunity to be in nature, but training on the simulator does not depend on weather conditions.
You can achieve the effect of running by controlling time and constantly increasing the duration. Clearly set goals will help with this. If jogging is new, you should start with brisk walking. The latter, by the way, will be an excellent alternative to running for older people.
Thanks to regular jogging and walking, bone tissue is strengthened and it becomes possible to control weight. This type of physical activity maintains blood pressure at a normal level and is good for the heart muscle.
Jumping in place
A truly good morning exercise involves including jumping in the overall routine. They support muscle tone, but most of all the deltoid and calf muscles, and have a beneficial effect on the cardiovascular system.
Performance:
Standing straight, place your feet together and jump up. As you jump, spread your arms and legs to the side. Return to the starting position and continue jumping. It is best to start with a duration of one minute and then increase the execution time until it is optimal.
Aimed at working out the abductor muscles of the femur, which are constantly involved not only when jogging, but also in Everyday life. They work when riding a bicycle and even when a person just gets into a car.
Swinging the hip abductors helps prevent forward tilt of the pelvis, a fairly common postural disorder. They are performed quite simply, which is clearly demonstrated in the photographs presented. The recommended number of swings on each side is 10-15 times.
The benefits of exercise are not limited to the beneficial effects on the back. The “balancing table” pose allows you to improve your innate sense of balance, develop memory, and improve concentration.
Performance:
- To borrow starting position, stand on both knees, rest your hands on the floor. Each movement is preceded by an inhalation.
- As you exhale, extend your left leg back parallel to the floor, and right hand- forward.
- Lower your arm and leg as you exhale, returning to the starting position.
- Repeat the same procedure, but with your right leg and left arm.
You should start with ten repetitions on each side.
Involve knees, hips and shins in the work. Squats help strengthen the calf and quadriceps muscles, hamstrings, and knee joints.
Performance:
- Place your feet shoulder-width apart and extend your arms in front of you.
- Lower yourself until a right angle forms between your thigh and shin.
- Rise up to return to the starting position.
Beginners can start with two sets of 15 squats. It should also be taken into account that the described extreme point is not strictly limited. You can squat deeper.
Aimed at working the triceps, neck, and shoulder girdle. They are complex exercises that allow you to strengthen almost every muscle group. The mechanics of push-ups are such that the body is fully involved.
Performance:
- Taking a lying position, place your hands shoulder-width apart.
- Lower yourself down by inhaling.
- Return to the starting position as you exhale.
An easier option for beginners would be to use a bench or chair on which to rest your feet. This will reduce the stress on the body. When such push-ups begin to be easy, you can move on to full-fledged implementation.
The repetitions should be increased gradually. So, without noticing it, you can increase the number of push-ups to 100 in one approach.
Maintain tone and strengthen the hamstrings, gluteal and quadriceps muscles. However, given the high load, they are done every other day. This is extremely important for those who exercise with weights.
Performance:
- Standing straight, place your feet shoulder-width apart and place your hands on your hips.
- Step your right foot forward. The bent knee should be in the same vertical line with the foot. Left leg at the same time, he lowers himself down, practically touching the surface of the floor with his knee.
- Repeat this procedure on the second leg.
You need to do at least 8-12 repetitions on each side.
This triceps exercise not only works great on your arm muscles, but also strengthens your forearm and brachioradialis muscles. It can be done both standing and sitting. The main thing is to choose dumbbells or a handy weighting agent with a comfortable weight that can be easily held in your hands.
Performance:
- Take dumbbells and sit with your elbows resting on your hips, not too far from your knees.
- Bend your arm at the elbow towards your shoulders. Inhale as you lift the dumbbells, exhale as you lower the weights.
Do one or two sets of 10-12 times on each side.
Bike
The most effective crunch exercise for the abs. Its implementation involves using the maximum possible number of muscle groups.
A video that clearly demonstrates the technique will help you master the bike. You can start doing a bicycle with the optimal 15-20 repetitions.
You don't have to do every one of the ten exercises every day. The most difficult ones, that is, from the sixth to the tenth, can be performed on weekends. On weekdays, jogging, walking, and stretching will be enough. This will allow you to quickly get into the desired rhythm and enjoy your workouts.
Conclusion
Morning exercises are a complex of simple and effective exercises, the regular implementation of which helps improve sleep, have great mood every day, maintain and control weight.
Based on materials from: lifehack.org
The content of the article:
Few people do morning exercises, and the main reason for this lies in simple laziness. It is very easy for each of us to find great amount excuses not to do several simple exercises after waking up. However, developing the habit of morning exercises is quite simple, and now you will find out what benefits morning exercises can bring to the body. Perhaps after reading this article you will find the strength to start every day with exercise.
What are the benefits of morning exercises?
During sleep, blood flow slows down, the heart contracts more slowly, and the blood becomes thicker. During sleep, all systems of the body, including the nervous system, rest. Immediately after waking up, the body continues to work in slow motion, which leads to a decrease in mental and physical activity.
The body can restore normal functioning on its own in about three hours. This is precisely the main reason that a person on the way to work (study) can continue, as people say, “nodding off.” If you wake up and do morning exercises, the duration of which can be a maximum of a quarter of an hour, the sleepy state quickly disappears. It should also be noted that physical exercises performed in the morning normalize the water-salt balance of the body. People often underestimate this fact, not realizing how important this indicator is for the normal functioning of the body.
If you exercise regularly, at least 5 days a week, you will very quickly find that your tone has increased. Under the influence of simple exercises, the aging process slows down and metabolic reactions are normalized. Last fact suggests that exercise can prevent obesity. In addition, the immune system works more actively, and thanks to regular morning exercises, you will be less susceptible to colds. Let's highlight six important reasons, which eloquently demonstrate the benefits of morning exercises:
- The heart muscle is unloaded. To prolong a person’s life, it is necessary to take good care of the heart and brain. Thanks to morning exercises, you train your heart. As we have already said, after sleep the body needs a lot of time to normalize its functioning. This fully applies to muscles. Thanks to morning exercises, you can activate all the muscles of the body in a short time. Today, diseases of the heart muscle and vascular system are a very serious problem for humanity. Their development is largely promoted by poor nutrition, sedentary work and a passive lifestyle; in addition, many people do not monitor the condition of their body. By doing exercises in the morning, you will increase the concentration of oxygen in the blood, and, therefore, ensure the quality functioning of all organs.
- Energize for the whole day. When the body awakens from sleep, it begins to create reserves of energy and strength for the entire coming day. If you don't help him create sufficient energy reserves, you will feel overwhelmed all day.
- Nutrition of internal organs. To slow down the aging process of organs, they need to be provided with high-quality nutrition. This applies not only to nutrients, but also to oxygen. By doing exercises in the morning, you can achieve this.
- Nutrition of blood vessels. A significant benefit of morning exercises is the ability to saturate the cellular structures of the body with oxygen. Thanks to blood, complete nutrition of all tissues is ensured, which increases the efficiency of all systems and organs. To do this, the capillaries must be elastic and have high permeability. Morning exercises help improve the condition of blood vessels and this will immediately affect the functioning of the entire vascular system.
- Blood thinning. It is enough to exercise for a quarter of an hour so that the blood becomes liquid. This is necessary to increase blood flow and reduce the load on the heart muscle. If the blood is thick, the risk of developing diseases such as atherosclerosis and thrombosis increases.
- Increased brain activity. The higher the oxygen concentration in the blood, the more active the brain is. This has a positive effect on a person’s attentiveness and concentration. In order to saturate the blood with oxygen as much as possible, it is advisable to do morning exercises at fresh air. By doing a little physical activity in the morning, you will save yourself from the blues for the whole day.
- Rules for doing morning exercises. If you, having learned about the benefits of morning exercises, decide to do them, then do not perform heavy movements after waking up. The body is not yet active in the morning and strong physical activity can harm you. Morning exercises have only one goal - to normalize the functioning of all systems and organs in a short time. To improve your physical fitness you need to do a full workout. Most fitness experts agree that preparation for morning exercises must begin in the evening. To do this, it is enough to program the brain.
Just imagine how you wake up in the morning and the sun is shining through the window. You will wash your face to your favorite musical compositions and perform the complex simple movements, which will charge you with energy for the whole coming day. Also, to enjoy exercise, you should follow the correct daily routine. Try to go to bed no later than 10 p.m., and preferably get up between six and seven o’clock in the morning. Once you get used to this regimen, you will ensure yourself a restful and deep sleep. It is in this case that the body can rest well. Here are a few rules for doing morning exercises, the benefits of which will be invaluable:
- Before starting a set of movements, you should slowly stretch while remaining in bed.
- To quickly get rid of night numbness, you should wash your face with cool or even cold water.
- Exercise should not be done on an empty stomach, as the sugar concentration may then drop sharply. You must also remember that charging requires energy, which can only be obtained from food.
- Your set of movements morning exercises should include exercises aimed at developing flexibility, mobility and improving respiratory function.
A set of exercises for morning exercises
Start your gymnastics with a short but high-quality warm-up. This will increase blood flow to the muscles and prepare them for further work. As a warm-up, you should perform rotational movements in which all large joints of the body work.
Start working on the neck, then move on to the hands, elbows, and then the shoulder joints. The last ones to stretch are the pelvis and leg joints. After this, it is useful to run in place at a slow pace for a couple of minutes. But the transition to running should be done only after walking.
After this, you need to perform stretching movements. There are a lot of such exercises and you probably remember them from school physical education classes. After this preparatory work You can move on to performing the main set of exercises.
- 1st exercise. Take a standing position with your feet at the level of your shoulder joints. Rise up on your toes and begin to stretch your arms upward, thereby stretching the spinal column. Do ten repetitions.
- 2nd exercise. The starting position is similar to the previous movement. Start bending forward, trying to reach your fingers to the ground. Perform at least ten repetitions.
- 3rd exercise. Having taken a starting position while standing, placing your legs at the level of your shoulder joints, begin to do squats. It is enough to do ten repetitions.
- 4th exercise. Get into a plank position and perform three to four repetitions. Now you only need to move your body, and not pump up your muscles.
- Exercise 5 Walk around the room on your heels, then on your toes, as well as on the inside and outside of your feet.
More about the benefits of morning exercises in this video:
Very often in the morning we feel overwhelmed and lethargic, it takes us some time to wake up and gain energy for the new day. The best way To cheer up in the morning is to start the day with morning exercises. A few simple exercises in the morning will give you a cheerful and good mood, will drive away sleep and wake up every cell of your body. In addition, morning exercises can have a significant positive effect on your health, help you lose unnecessary pounds and even get rid of many diseases.
How long to do morning exercises
The main task of morning exercises is not to pump up muscles, but to force the body to “turn on” after sleep, tune in to a positive mood and, as a result, make life better. Therefore, you should not spend too much time and effort on exercises. Charging should take no more than 20 minutes. It is very important not to overdo it!
Why you can't exercise intensely in the morning
The fact is that with little physical activity, our body produces endorphin, which is often popularly called the “hormone of happiness.” Thanks to this hormone, after exercise we improve not only physical health, but also emotional. If you exercise too much, then instead of endorphin you will begin to produce the so-called stress hormone - cortisol, which negatively affects our mood.
When to exercise
There is no need to do exercises immediately after you wake up. The body needs some time (10-15 minutes) to recover from sleep. Drink a glass of water, stretch, walk around your apartment and start exercising!
Benefits of morning exercises:
1. Improves blood supply and helps normalize metabolism;
2. Promotes the production of endorphin - the hormone of joy;
3. Suppresses stress, removes harmful toxins and negative energy;
4. Improves concentration;
5. Provides good physical tone and muscle tightness.
Morning exercise rules:
1. No sudden movements, everything is smooth and to the best of your ability;
2. Exercise must be done before breakfast and coffee;
3. Most of your morning exercise should consist of warm-up and stretching;
4. Exercises should be performed on all muscle groups, starting from the head and neck;
5. No strength or endurance exercises;
6. The duration of exercise is not as important as regularity, so you shouldn’t overwork and try until you sweat;
7. Strengthen the effect of morning exercises with a contrast shower.
A set of exercises for morning exercises:
1. Rotation of the brushes. Clench your palm into a fist and begin to rotate your hands, first in one direction, then in the other direction. Alternatively, you can clasp your palms together and make rotational movements.
2. Neck rotation. Lower your chin to your chest. From the starting position, we begin rotational circular movements, first in one direction, then in the other.
3. Elbow rotation. Stretch your arms forward in front of you and begin to rotate your forearms, first toward you, then away from you. A more complex version of the exercise: simultaneous rotation of the forearms in different directions.
4. Rotation of the shoulder joint. Hands are bent at the elbows, fingers touching the shoulders. We begin rotational movements without lifting our fingers from our shoulders.
5. Rotation of the pelvis. Hands on the belt, feet shoulder-width apart. We begin circular rotation clockwise and counterclockwise.
6. Bend the torso forward. Feet shoulder width apart. We begin to reach down, trying to touch the floor with our fingers. A more difficult option: we try to touch the floor inside palms.
7. Side bends. Hands on the belt, feet shoulder-width apart. We bend our torso first in one direction, then in the other, without lifting our legs from the floor and raising our arm above our head.
8. Twisting. Hands in front of you, about 20 cm from the body, bent at the elbow joint, palms touching each other. We begin to turn the body 180 degrees or more in one direction or the other, without lifting the feet from the floor. Only the torso is involved in the turn, the legs remain in place. Try to create the maximum level of rotation.
9. We squat with our arms out in front of us. Men perform 10 times, women 5 times.
10. Do hand push-ups. Men do push-ups from the floor, women from a chair. Repeat 10 times.
If this complex seemed too simple to you, you have the strength to work out more intensively for morning vigor and energy, then we suggest you use the video complex.
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