Everyone knows about the benefit of morning exercises since childhood - it's a great way to keep oneself in tonus, to be energetic throughout the day and to "start" the work of the whole organism. Recently, more and more often it is said that for the somnolent body, physical activity is harmful and dangerous. However, if you do not try to start exercising right away from bed, and before that, for example, wash your face and give yourself 10 minutes to wake up completely, then there will be no harm. Especially since with a modern sedentary lifestyle you need not to miss any opportunity to move.
Best morning exercise
Charging is different from the usual sports: it has its own specificity and because of the limited time, and because of its goals (do not forget that the primary goal of morning exercises is still a warm-up of the whole organism, preparation for the coming day). So, the golden rules of excellent charging:
- You need to start with a warm-up ! Perform at least the simplest: consistently rotate the joints in different directions. Start with the neck, shoulders, hands, elbows, and then switch to the lower back and the joints of the legs.
- Give load to all muscle groups, not just the press or hands. Do exercises quickly, intensely, take just a minute for each - but for this minute you have to put on one hundred percent. You can not do breaks.
- Charging lasts only 10-20 minutes, but it can be done in a simple complex, which will evenly load all the muscles. A full training can not be considered, so if you have the opportunity - combine this with a visit to the fitness club.
- Morning is the time of awakening, and it's worth starting with calmer exercises. And only then go to intensive. If you took alcohol on the eve, do not go to the intensive part at all, limit yourself to an easy warm-up so as not to overload the heart and blood vessels.
Morning exercise for weight loss is an auxiliary measure, and its one is not enough. If at the same time you will eat as usual, then you will not get any noticeable results. That is why it is recommended to give up fatty, sweet and floury, to slightly adjust your diet and improve the results from charging.
The perfect morning exercise option
First, find a suitable place in your house, preferably with the ability to include music there. Morning exercise for women should consist of a thoughtful complex, which includes the load on all muscle groups and increased stress on the problem areas (usually the stomach, buttocks, inner side of the thighs and buttocks).
Consider an approximate set of morning exercises that will help you bring the body into tonus.
- Warm up. Let it be first a consecutive warm-up of all the joints, and then an intense walking in place for two minutes.
- Perform the exercise "mill": cross tilts with twisting from the standing position, then touching the right hand to the left foot, then the left hand to the right foot. Carry out one minute.
- For the hips and buttocks - perform squats: the back is straight, knees bend to a corner of 90 degrees, move the buttocks back, as if you want to sit on a chair. Take a minute.
- For hands - for one minute, press from the floor (you can start with the knees).
- For the press - lie on your back on the floor, your legs are slightly bent together, hands behind your head. Tear off the shoulder blades from the floor, holding the chin above your chest, without stretching your neck. Repeat for 1 minute.
- For the back - lie on your stomach, hands behind your head, lift the upper body as far as you can, leaving your legs pressed to the floor. Take a minute.
- In the end, do any stretching exercise : for example, sit down, tucked under your legs, bend over and stretch forward. It's also nice to sit on the floor apart and stretch your arms one by one, then to the right, then to the left.
- If you have a little time left, at the end, perform a hitch - walk around in a quiet rhythm for about 5 minutes.