In today's world, people are increasingly overweight. Many, in pursuit of a beautiful figure, immediately go on a diet, sign up for fitness centers, and try to exercise at home. However, only a few remember how good morning exercises are for losing weight. She not only gives a charge of vivacity in the morning, but along with strength training helps the body to fight extra pounds.
The main advantage of morning exercises is its versatility. People of all ages can exercise in the early hours. You just need to choose the right set of exercises. Other pluses:
- Positive mood. During exercise, a large amount of endorphins are released into the bloodstream, which have a beneficial effect on the emotional state. With regular exercise, a person becomes less irritable and more stress-resistant.
- Efficiency. Physical activity promotes intense blood circulation. As a result, tissues receive full nutrients and oxygen. Thanks to this, the brain works much more efficiently.
- Development of willpower. A person who is accustomed to morning classes and does not miss training, in everyday life also tries to bring all things to an end.
- Improvement of the body. Exercise promotes the removal of phlegm from the bronchi, eliminates stagnation of venous blood, and fights insomnia.
- Acceleration of metabolism. Food is better absorbed and the body is saturated faster. It helps to get rid of excess body fat.
Surprisingly, gymnastics has practically no drawbacks. There is only one significant drawback - the alarm will have to be set half an hour earlier than usual.
Principles and rules
The main rule of morning exercises for weight loss is regularity. Only constant training can lead to the desired result. If it is not possible to practice every day, then it is allowed to do the exercises at least four times a week. Other principles:
- You need to do it on an empty stomach. If you feel hungry, you can drink a glass of water with lemon juice.
- It is advisable to start gymnastics with a warm-up. The muscles will have time to warm up before the main body, which will reduce the risk of injury.
- Stretching. It is mandatory at the end of the lesson.
- Taking a contrast shower. It will help to consolidate the result of training and increase immunity.
- The right breakfast is the key to fast weight loss. The body will compensate for the lack of nutrients and store energy for the first half of the day.
It must be remembered that the break between the two exercises should not last longer than one minute. And you should also adhere to a single pace.
Exercises for all muscle groups
Even without going to the gym, you can lose weight at home. First you need to get used to starting every new day with exercises, which are equally useful for both men and women. Classical gymnastics includes several light exercises:
- Warm up... It is performed while lying in bed. It is necessary to stretch your arms behind your head and stretch yourself well. Then perform 8-10 swings with each hand, and use your feet to twist the imaginary bicycle pedals. Then sit down slowly and try to touch your toes with your palms. Warming up the muscles of the back, legs and arms will be ready for the next load.
- Neck... You need to start exercising with working out the neck. Smooth head tilts are performed forward, right, left and back. Then circular rotations are performed alternately to the left and right sides. Each element is repeated 5 times.
- Hands... To work out the hands, you need to grab the shoulders with your fingers and make a series of rotational movements forward and backward. Next, bend your arms slightly at the elbows and repeat the movement for the elbow joints. The wrist joints are stretched by rotating the palms linked into the lock. Repeat 10 times.
- Back... It is useful to perform body bends to the left, forward, and to the right. In this case, the legs are shoulder-width apart, one hand is raised up, and the other is located at the waist. Then you need to put two hands on the belt and make several rotational movements with the pelvis. Exercises on the back end with hand swings. To do this, you need to spread your arms to the sides and raise them to parallel with the floor. Then turn the body to the left and right, without lowering the limbs.
- Stomach... To keep the abdominal muscles in good shape, it is necessary to imitate walking in place, while trying to raise your knees high. You can use your hands to enhance the effect. Then the elbow of the right hand should tend to the raised knee of the left leg and vice versa. The second exercise is to raise straight legs from a lying position.
- Legs... For the legs and buttocks, it is useful to perform squats, lunges both forward and to the sides. And also in a standing position, swing your legs back. Repeat on each leg 10 times.
To improve the effectiveness of training, it is necessary to make changes in the set of exercises from time to time. Additionally, you can use small dumbbells, skipping rope, fitball, elastic bands, hula-hoop.
Trainers have come up with a variety of exercise complexes for every taste. You need to start from the simplest, and then move on to more complex ones. So the body will gradually get used to the stress.
5 minute workout
This is a charge for the laziest people who have to force themselves to wake up and get up early. Therefore, it is recommended that you start getting used to the exercises, which only take a few minutes. At the same time, you do not need to use any weights for a five-minute charge. Approximate complex:
- Be sure to include neck warm-up exercises.
- Stretch your arms at the shoulder, elbow and wrist joints. Repeat 3-5 times in each direction.
- Make circular rotations with the pelvis several times.
- Perform torso bends to the right and left up to 5 times.
- Include squats in your workout.
All exercises are performed 3-5 times without interruption. Although the workout is very quick and simple, it still has an effect. The body gets used to physical activity early and the daily need for exercise develops.
Morning fitness
Having mastered the simple exercises, you can move on to a more complex program. For weight loss, morning fitness is one of the best complexes that perfectly helps to get rid of extra pounds. Training example:
- To begin with, you should walk quickly in place for about a minute, with your knees raised high.
- Then work out your hands by raising them to the sides to parallel with the floor. You can use light dumbbells.
- Try floor or couch push-ups. If the exercise is hard, then you can do push-ups not on straight legs, but from your knees or from the wall.
- For the legs and buttocks, squats are performed 15 times and lunges forward 10 times on each leg. It's good to add a glute bridge.
- To strengthen the press, it is recommended to do twists 15-20 times, lifting the legs from a lying position 20 times. Finish your workout with a plank.
It is important to take into account that when performing a workout, a person should not experience strong stress. And the pulse is not obliged to exceed the maximum rate. As you master the program, it is better to gradually increase the number of repetitions in each exercise.
Dance gymnastics
After mastering a quick workout, you can try dance gymnastics. It is notable for the fact that it is performed only with rhythmic music. An approximate complex based on belly dancing:
- To strengthen the press, it is necessary, due to muscle tension, to draw in the stomach and hold it in this position for several seconds. The exercise lasts 3 minutes.
- To train the shoulders, bend the right leg slightly, and take the pelvis to the left side. Tilt the left shoulder back. Repeat the same for the right shoulder.
- The hips are lifted up one by one. After warming up the muscles, you need to rotate your hips in the form of an infinity sign. Repeat 8 times.
- Neck workout is slightly different from the classic version. The head does not tilt to the sides, but rather moves forward. In this case, the shoulders must remain stationary.
- To strengthen your legs, it is recommended to cross your straight legs and take side steps. Hands should be behind the head. The exercise is repeated 15 times for each leg.
Dance gymnastics not only promotes weight loss, but also improves coordination in space, develops flexibility. And it is better to study with special video tutorials.
Activities with children
Adults who do exercises for weight loss in the morning can invite their children to work out together. It will be not only interesting for the children to study together with their parents, but also useful. After all, good habits are established from childhood. An example of a complex:
- Slopes. Leaning forward, the baby should try to reach the floor with his fingers. In this case, the knees do not bend. When tilting to the left and right, it is recommended to put your legs a little wider than your shoulders, and keep your hands on your belt. Repeat each slope 5-10 times.
- Squats. The classic version is 2 sets of 12-15 times.
- Balance training. For 15-30 seconds, try to stand on one leg, not holding or staggering.
- Fold. These are forward bends, but only while sitting. You need to sit on the floor, straighten your legs and touch your toes with your fingers. Repeat 10-15 times.
- The boat. A useful exercise for building correct posture. You need to lie on your stomach and stretch your arms forward. Then, at the same time, raise your legs and arms above the floor. Stay in this position for a few seconds. Repeat 10 times.
Charging should take place in a playful way. There is no need to put pressure on the child and force him to do complex exercises. Otherwise, he will completely abandon gymnastics.
It's no secret that at first a person has to force himself to do exercises. To make gymnastics in the morning not a burden, but bring pleasure, you must follow a few tips:
- Waking up from sleep gradually. It is not recommended to immediately jump out of bed as soon as the alarm clock rings. You need to lie down for a few minutes, smile and think about how wonderful the new day will be.
- You should not immediately try to perform complex exercises from the first lessons. The body needs to get used to morning workouts. It is better to increase the load gradually.
- Before starting a workout, it is advisable to ventilate the room well. If you wish, you can practice outside.
- Charging should not take more than half an hour. The optimal time spent on basic exercises is ideally 15-20 minutes.
- It is recommended to play your favorite music in the morning to lift your mood and improve charging efficiency.
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It is believed that the morning warm-up must be light, without strength and explosive exercises and cardio loads. It is believed that strenuous exercise immediately after waking up puts stress on the heart, increases blood pressure, and can cause a heart attack or stroke. In fact, this is quite controversial.
Let's try to figure out if it is possible to include something more serious than push-ups and kicks in the morning exercises.
Choosing the intensity of your morning workout
Blood pressure naturally rises within two hours of waking up. During exercise, especially with serious exertion, the pressure rises even more, which negatively affects the heart - the risk of myocardium increases, especially in people suffering from hypertension.
In addition, cortisol and adrenaline, the stress hormones the body needs to wake up, are elevated in the morning. Exercise increases their number even more, forcing the heart to work faster.
All this is true, but should you be afraid of morning workouts? If you have hypertension or heart problems, are overweight or have a long history of smoking, it may be worth cutting back on exercise to a joint warm-up and gentle stretching, and reschedule the workout to a later date.
If you are a healthy person without excess weight, you should not be afraid of more intense exercise. Morning exercise will only benefit you.
Benefits of a morning workout
Normalizes blood pressure and sleep
Morning exercise has a positive effect on blood pressure throughout the day and improves sleep quality. This was confirmed by the study Early morning exercise is best for reducing blood pressure and improving sleep. Dr. Scott Collier of Appalachian State University.
Together with assistants, Dr. Collier monitored the blood pressure and sleep quality of the study participants - people between 40 and 60 years old, exercising three times a week. One group walked on the treadmill at seven in the morning, the second at one in the afternoon, and the third at seven in the evening.
Participants exercising at 7 a.m. experienced a 10% decrease in blood pressure during the day and a 25% decrease during sleep. They slept better and had more beneficial sleep cycles than those who exercised during the day or evening.
Makes you wake up faster
A short morning workout increases circulation, wakes up the nervous system and provides a powerful flow of oxygen, including to the brain. So no burnt eggs, forgotten things and liters of coffee - after charging, the brain will fully wake up and be ready to go.
Good for the figure
Early exercise is good for your figure as well. If you start exercising right after getting out of bed, you are exercising on an empty stomach. This triggers the release of growth hormone and increases your insulin sensitivity, which allows for better blood sugar regulation and allows the body to store glucose in muscles rather than subcutaneous fat.
By including strength exercises in your exercises, you will normalize and ensure the normal absorption of substances from food, which is also beneficial for the figure.
Helps you think better and feel happy
Study Differential effects of acute and regular physical exercise on cognition and affect. The University of Pennsylvania has proven that exercise has a positive effect on brain function and well-being throughout the day.
During the study, scientists found that people who played sports for a month performed better on memory tests and felt happier and more prosperous than those who were sedentary.
In addition, the mobile participants were also divided into two groups: one was engaged in the morning before testing, and the other was not. As a result, the best results were shown by the participants exercising on the morning of the test day.
It turns out that to make the brain work better and stay in high spirits during the day, you need to exercise in the morning.
Charging is definitely useful. But what about the exercises to include? Here are five rules to help you create a good complex.
Good charging rules
Exercise right after waking up
Morning exercises are most effective when done immediately after waking up. Yes, you can go to the toilet and have a glass, but then start exercising.
The first minutes after waking up is the best time to form a new habit. At first, you may have to force yourself, but after a while, exercise will become an invariable part of your morning.
Do joint warm-up
A regular joint warm-up will help warm up your muscles and joints and get them ready for work. Here's a video with a great warm-up option.
In order not to be confused with the number of repetitions, perform 10 times in each direction, for example, 10 head turns, 10 knee rotations. Hold static stretches for 10 seconds.
Add explosive exercises
To speed up the blood and increase metabolism, include in your complex.
These can be jump squats, lunges with jumping out and changing legs, explosive push-ups, jumping out with a clap, in which you rotate 90-180 degrees during the jump.
Jumping Jack with 180 degree turn
Choose stretching exercises
The National Academy of Sports Medicine recommends starting your morning with dynamic stretching. This will lengthen the muscles and relieve restrictions or pain. Dynamic stretching includes bodyweight exercises: squats with arms behind the head, lunges, push-ups with a twist, and others.
You can perform dynamic exercises with freezing at the extreme point: Spiderman lunges, Bulgarian split squat with a delay at the bottom point, Hindu push-ups with a three-second delay at the top point, side lunges with a delay at the bottom point.
Charging should be short and pleasant
Exercising is what you will do every day, including training days. If you do a full, hard workout in the morning, you simply won't have time to recover until the evening. Therefore, morning exercises should be no longer than 15 minutes, and the exercises should not be too heavy and difficult.
So, we discussed the general rules, and now we will give two complexes for charging: for beginners and people more advanced in fitness.
Two charging examples
A set of exercises for beginners (15 minutes)
1. Joint warm-up ( 5 minutes).
2. Power section ( 5 minutes):
- 2 sets of 20 squats with arms behind the head.
- 2 sets of 10 push-ups. If you cannot do push-ups in the classical technique, do the lighter version - push-ups from your knees or with your hands on a hill.
- 2 sets of 20 jumps with feet together / apart with an overhead clap (Jumping Jack).
3. Explosive exercise ( 1 minute: 30 seconds - exercise, 30 - rest). Try overhead clap jumps of 90-180 degrees. Can be replaced by jumping from side to side.
Jumping from side to side 4. Dynamic stretch ( 4 minutes):
- Deep lunges forward with a delay of 5 seconds at the extreme point. In total, you need to make 10 lunges with movement around the room. This exercise simultaneously pumps the quadriceps and glute muscles and stretches the hamstrings and adductors.
Deep lunges forward - Exercise "Cat and Camel" - 10 times (two deflections are counted at one time). This exercise engages the back and abdominal muscles and stretches them one at a time.
Exercise "Cat and Camel" - Side lunges with a delay of 5 seconds at the extreme point. This exercise is also done 10 times.
Side lunges - Outputs in. Stand upright, put your feet on your knees. From this position, stand in the classic plank and hold it for 5 seconds, then return to the starting position and rest for 5 seconds - this is one circle. In total, you need to do 5 laps per minute.
A set of exercises for advanced (15 minutes)
1. Joint warm-up ( 5 minutes).
2. Power section ( 5 minutes). 10 jumps with your feet together / apart with an overhead clap, 10 squats and 10 push-ups is one circle. It takes about 45-50 seconds, the rest of the minute is rest. Complete 5 laps.
3. Explosive exercises ( 1 minute: 30 seconds - exercise, 30 - rest). Perform 20 jump squats. Can be replaced with jumping on a hill, explosive push-ups.
4. Dynamic stretch ( 4 minutes):
- 10 attacks of Spiderman with a delay at the extreme point for 3-5 seconds. The exercise stretches well the back of the thigh, buttocks and adductors.
Spiderman's lunges - 10 Hindu push-ups with a hold in the extreme position. This exercise works the muscles of the press, back and arms, stretches the muscles of the back, shoulders, chest, abdomen, back of the thigh.
Hindu push ups - 10 lateral lunges with hold in end position.
- Classic plank in one minute. If you want to make the exercise more difficult, lift one leg for 30 seconds, then switch legs and stand for another 30 seconds.
These are fairly simple sets of exercises that do not require simulators or additional equipment, while allowing you to work out and stretch all muscle groups.
Give it a try and make sure that the morning becomes much more vigorous with exercise.
Share your favorite charging complexes in the comments to the article.
"As you start your morning, so will the whole day." No one will argue with this wise saying. But in order to invigorate, turn on your body in a working state and recharge with energy for the whole day, washing your face with cold water, a cup of coffee and chocolate is not enough.
After all, these are a kind of stimulants that only start the work of the brain and nervous system, driving away drowsiness and fatigue.
But for the normal functioning of the body, all muscles and joints must be included in the work. This effect is given by morning exercises. Even a 15-minute workout activates the work of the whole body, stretches muscles and joints, eliminates drowsiness and lethargy, and also energizes the whole day.
In this material, the editors of the Internet edition of the site will share with you several useful exercises for charging. They will help you free yourself from sleepiness and start your day cheerfully.
It is worth noting the following: morning work-out - This is not an intense workout in which you strengthen your muscles, build muscle mass, or shed those extra pounds.
This is a wellness procedure that consists of complex of physical exercises ... Its main goal is to warm up muscles and joints, fight drowsiness, and also invigorate the whole body.
Morning exercises should consist of light warm-ups and basic exercises, not complex and strength tricks. Otherwise, instead of cheerfulness, you will get fatigue, and you simply will not have the strength to spend an active and productive day.
For the tremendous benefits of morning exercises, follow these guidelines and guidelines:
. Do not do exercise exercises immediately after you wake up. Indeed, in the morning the body is still at rest. And in order to fully wake up and start all internal processes, it takes 2-3 hours.
And having suddenly exploded out of bed after the alarm clock rings and immediately proceeding to morning exercises, you thereby harm yourself.
The fact is that strong loads lead to a sharp switch of the heart to active work, which harms the heart muscle.
Therefore, start charging gradually, moving from simple to difficult. While still in bed, warm up. They accelerate awakening, stretch muscles, and prepare joints and tendons for basic exercise.
After a light warm-up, walk a little, wash yourself with cold water, brush your teeth, drink a glass of warm water, ventilate the room, and then just start performing the basic exercises for charging ... Such events perfectly start the work of the brain and nerve cells.
. For morning exercises, you must wear comfortable clothesthat does not restrict movement.
. Exercise with music preferably rhythmic. It will help you organize your movements and adjust your breathing. Although, you can choose the music depending on what rhythm you practice. If at a fast pace, music with a tempo of 140-170 beats per minute will come in handy, and if at a calm pace, choose a slower song.
. Try to breathe correctly. Otherwise, you can get harm instead of benefit. With proper breathing, every cell of the body and every muscle is saturated with oxygen. And this, in turn, significantly increases the tone of the body.
. Take 5-20 minutes to do exercises for charging every morning. Try to exercise regularly.
. Take a contrast shower after your morning exercise. Alternating cold and hot water, you will thus invigorate and temper your body. Also have a hearty breakfast. Eat only healthy foods that are rich in vitamins, minerals, and fiber.
A set of basic exercises for charging
You may be interested in: Exercises for the press.
Everyone knows that a sedentary lifestyle leads to various deviations. This affects children especially adversely: growth retardation, mental and physical retardation, decreased immunity. Physical education improves coordination and plasticity of movements, instills discipline skills and further promotes desire in special sections.
What is charging for children for?
It is important to understand the meaning of morning exercises for schoolchildren. In children under 14 years of age, there is an intensive growth of bones, mental and physical development. Therefore, it is very important for schoolchildren to devote some time a day to physical exercise. At the age of 14, puberty begins, boys build up and begin to develop faster than girls.
But it is worth considering that the cardiovascular system in schoolchildren is not yet fully developed. Fainting, jumps in blood pressure, weakness during physical exertion often occur. But, despite this, you should not cancel physical exercises, you can reduce their intensity.
Gymnastic exercises and exercises, on the contrary, help the child's body adapt to changes and. While the mental load prevails in the student, the body begins to get tired, immunity suffers first of all.
Therefore, it is so important to do exercises between studies. In addition, a student can harm his spine.
When children do exercises, all the muscles in the child's body are strengthened.
It is very important, first of all, to do morning exercises, as well as to load the child with physical labor in between classes.
How to start morning exercises?
Another problem can be a sedentary lifestyle of a child and, as a result, a curvature of posture. To prevent this, monitor the position of the body of children.
Watch the following video in which a student, under the guidance of an adult, performs a set of exercises to prevent postural disorders as a result of a sedentary lifestyle.
Morning is a tough time of day for most people. How difficult it is at times to wake up from the sounds of a hated alarm clock, dreaming of spending at least five more minutes in a warm, comfortable bed. A set of exercises for morning exercises is a great opportunity to invigorate yourself, cheer yourself up until the evening and effectively work out all muscle groups.
But it's not that simple. Gymnastics in the morning for men and women has its own characteristics and nuances. Let's get to know them, and also learn how to train properly in the morning.
No matter how difficult it may seem, performing a small set of exercises for several minutes daily will provide tremendous benefits for the human body and its emotional state. This healthy habit has many benefits:
- Cheerful spirit and energy. The loads during morning exercises are minimal, but this is enough for the body to wake up and tune in to a fruitful day. Simple movements help to disperse the blood, speed up the work of the heart and blood vessels, which provides a sharp increase in energy and strength. Just 10 minutes and you will be ready for great feats and achievements.
- Excellent mood. Exercising in the morning for men and women is pleasant, easy exercise. The body accepts them with gratitude, producing the hormone of happiness. Smile, start the day with a great mood, and all your sorrows and worries will remain behind you.
- Successful weight loss. Exercising in the morning, all metabolic processes are started, which has a positive effect on body weight. This is especially true when following the principles of proper nutrition. The fat burning process goes smoothly, gradually. At the same time, the muscular apparatus is strengthened, and the body is in good shape.
- Willpower training. Not everyone can get up early in the morning, also constantly loading their body. This requires good willpower. Develop a healthy habit and build your character at the same time. If you are serious, over time you can forget about such a phenomenon as laziness.
- Strengthening the immune system. When you exercise in the morning for 10 minutes, the body is filled with oxygen, the blood accelerates it through all important organ systems. As a result, the immune system is strengthened, and mental activity is also stimulated.
How to motivate yourself to do morning exercises
Taking the first step towards change is always very difficult, especially when it comes to getting up early for gymnastics. Here are some effective ideas to help you get into the habit of getting up and exercising in the morning faster:
- We remove the alarm clock to another place. As a rule, they put it next to them on the bedside table, at the head of the bed. Try moving the device to a different location away from the bed. When the alarm starts ringing, you have to get up and go to turn it off. And this is a great opportunity to finally "wake up".
- Get the support of family and friends. It's much easier to start doing something when you are supported around. Try doing your morning exercises together. This will not only fill you with confidence in your abilities, but also bring you closer together in achieving a common goal.
Useful advice. If you live alone, then contact your friends, relatives via video link. The more people connect to morning exercises with you, the more interesting it will be.
- Make plans, fix the goals that need to be achieved. Define one day when you will set yourself tasks for the coming week (or several days). Be sure to plan your actions clearly, right up to specifying the time when you will do the exercises.
- Make a list of the music tracks that you will practice with. Music has always motivated me greatly. Choose only incendiary compositions that will help you tune in the right mood and do exercises with great enthusiasm. From the first minutes of your favorite song, all fatigue and drowsiness will be removed as if by hand.
- Prepare yourself a place to charge. It is important that the environment is as comfortable as possible, convenient for performing the entire complex of morning exercises. This will allow you to spend less time preparing for the training process. Take care of the presence of a rug, various equipment in advance.
- Monitor your diet. It is categorically impossible to gorge on immediately after waking up. But, if there is a strong hunger, then before training you can eat something light, for example, a fruit, a few nuts. You can have a full breakfast after charging. Do not forget that for the best effect the menu should be composed of healthy, low-fat dishes. Ideally, make the correct month.
- Don't forget to praise yourself. How pleasant it is to achieve your goals. And in this case it is also relevant. If you've successfully completed all the tasks for the week, reward yourself with something enjoyable, such as going to a nail salon, going to your favorite restaurant, or shopping. Buying a new sports uniform for more comfortable physical activity will also work great.
- Give yourself time to get used to it. Waking up in the morning is difficult. If you haven’t done this before, you don’t need to force your body, forcing it to “get up” one fine day without preparation and the right attitude. Didn't it work the first week? Don't give up, but give yourself time to get used to the new schedule. In the future, you will learn how to wake up easily and cheerfully by the alarm clock to do your favorite exercise.
What exercises should be included in the morning gymnastics complex? Many men and women sincerely believe that they know how to exercise. In fact, you also need to be able to train correctly in the morning. The workout must necessarily consist of several blocks: warm-up, gymnastics itself and the so-called cool-down.
A set of exercises is compiled individually for each person, depending on his preferences and goals. We have highlighted several elements that must be present in any training program.
Steps in place
Human feet are one of the most sensitive areas of any man and woman. They have a huge number of special points responsible for the fruitful work of some bodies. To work them out, we simulate movement - we take steps on the spot.
Useful advice. In order for such a kind of massage to give the desired effect, it is necessary to alternate the load during the "walk" - to focus on the heels, toes and lateral parts of the feet.
This exercise is performed for 30-50 seconds.
- We take an upright position. Keep your back straight.
- The feet should be 15 centimeters apart.
- We take a deep breath and stand on our toes.
- As we exhale, we roll from toe to heel.
- We do 20 to 25 repetitions.
Rotations
This exercise is ideal for a light morning warm-up. Rotational movements work the muscles perfectly. Rotate:
- Head.
- Brushes.
- Elbow department.
- Shoulders.
- Feet.
- Ankles.
- The knee section.
For each section, 10 repetitions are enough.
- We get straight. We place our legs shoulder-width apart, and put our hands on the waist.
- We make a smooth forward bend, and immediately return to the starting position.
- Then we immediately squat.
- We repeat bends and squats 10-20 times.
- In a standing position, we spread our legs shoulder-width apart.
- We raise one hand up, and put the other on the waist.
- With a raised hand, we tilt to the side. We try to bend more.
- Then we change hands, and repeat the exercise in the other direction.
- Do 15 reps for each side.
- We lay down on the rug. We stretch our arms up.
- We bend the right leg at the knee joint and pull it towards us as much as possible.
- We bend the left hand and pull to the right leg.
- Having touched, we return to the starting position, change arms / legs, and repeat the movement again.
- Enough 15 repetitions for each limb.
Push ups
- We accept the position - lying on the stomach.
- We rest on the floor with our socks.
- We bend our arms at the elbow joint and rest our palms on the floor (wider than the shoulders).
- We perform 15 push-ups from the floor.
Useful advice. If it is difficult to do the exercise in the classic version, there is a lighter version - with an emphasis on the knees. It is much easier to perform, but excellent muscle development is guaranteed.
- We take an upright position.
- Raise your hands up.
- As we exhale, we rise on our toes, try to stretch out as much as possible.
- While inhaling, we slowly lower ourselves onto the foot.
- Do 15 repetitions.
Is there a difference in exercising in the morning for 10 minutes for men and women
Is there a difference in training complexes for men and women? There are a lot of stereotypes. For example, many beginners think that young people need to train only their arms and back in the morning, neglecting the elements for the legs. This opinion is fundamentally wrong. Agree how ridiculous a person with a well-developed, trained upper body and slender, thin legs will look. Many other myths are destroyed in the same way.
Of course, training is made for each person individually, but there are no gender-specific features. For representatives of the strong and weak half, one complex can be proposed and successfully implemented. The most important condition is the obligatory study of weak points, but in combination with the whole body. You can also additionally add and, diluting them in the afternoon.
Classmates