“The way you start your morning, that’s how your whole day will be.” No one can argue with this wise saying. But in order to cheer up, include your body in working condition and recharge your batteries for the whole day, washing cold water, cups of coffee and chocolate are not enough.

After all, these are, in a way, stimulants that only start the work of the brain and nervous system chasing away drowsiness and fatigue.

But for the normal functioning of the body, you need to include all the muscles and joints in the work. This effect gives 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 for 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 get rid of the sleepy state and start your day cheerfully.

It is worth noting the following: morning work-out- is not intense workout where you strengthen your muscles, build muscle mass or lose those extra pounds.

It is a wellness treatment that consists of complex of physical exercises. Its main goal is to warm up the muscles and joints, combat drowsiness, and also give vigor to the whole body.

Morning work-out should consist of a light warm-up and basic exercises, and not complex and power tricks. Otherwise, instead of cheerfulness, you will get tired, and you simply will not have the strength to spend an active and productive day.

To get great benefits from morning exercises, follow these rules and recommendations:

. Do not do exercises for charging immediately after you wake up. After all, in the morning the body is still at rest. And in order to fully wake up and start all the internal processes, it takes 2-3 hours.

And abruptly blowing up from the bed after the alarm clock and immediately starting 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 complex. While still in bed, do warm-up exercises. They speed up the awakening, knead the muscles, and also prepare the joints and tendons for the main exercises.

After a light warm-up, walk around a bit, wash your face with cold water, brush your teeth, drink a glass of warm water, ventilate the room, and then just start doing the basic exercises. exercise to recharge. Such activities perfectly start the work of the brain and nerve cells.

. For morning exercises, you need to wear comfortable clothes which does not restrict movement.

. Do exercises with music preferably rhythmic. It will help organize movements and adjust breathing to them. Although, you can choose music depending on what rhythm you are doing. 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 composition.

. Try to breathe correctly. Otherwise, instead of benefit, you can get harm. At correct breathing every cell of the body and every muscle is saturated with oxygen. And this, in turn, significantly increases the tone of the body.

. Allocate 5-20 minutes to perform exercises for charging every morning. Try to exercise regularly.

. After morning exercises, take a contrast shower. By alternating cold and hot water, you thereby cheer up and harden your body. Also have a hearty breakfast. Eat only wholesome foods rich in vitamins, minerals and fiber.

A set of basic exercises for charging

You may be interested in: Exercises for the press.

Ecology of life. Fitness and sports: So, armed with confidence and determination, mindful of the saying: “How you start the day, so you will spend it,” you decided to do exercises in the morning ...

"Prepare to perform gymnastic exercises”, - these words, uttered by Nikolai Gordeev to the musical accompaniment of Valentin Rodin, began the famous Soviet morning exercises on the radio. Adults and children were engaged in it, they brushed their teeth under it, had breakfast, got ready for work and school.

Today, despite the propaganda and fashion for healthy lifestyle life, there are practically no such programs on TV and radio. Moreover, in many forums dedicated to healthy lifestyles, morning exercises are assessed rather skeptically.

In this article, we will focus on sets of exercises for adults and children, consider some of the practical and theoretical aspects associated with physical activity in the morning.

Arguments "for" or why you need to do exercises in the morning

G. Landry, fitness trainer and author of high-intensity weight loss programs, claims that one of important elements when playing sports is morning exercises . Regular exercise helps, in his opinion, to lose weight and improve general condition organism.

He identifies 10 reasons why you need to do morning exercises:

1. More than 90% of people doing exercises in the morning improve their performance in sports.

2. Morning activities contribute to a “jump” in metabolism, as a result of which the body burns more calories per day.

3. When exercising, a person receives a charge of vivacity and energy.

4. Many people say that exercising in the morning helps them regulate their appetite throughout the day.

5. Morning exercise helps to wake up the body. Over time, the circadian rhythm adjusts to this mode, and the person feels better.

6. By exercising, we become more disciplined.

7. Research has confirmed that physical activity stimulates mental activity.

8. Doing a 10-minute exercise in the morning, you can keep your body in shape.

9. As a result of training, the physiological processes in the body will work better, which will lead to a general improvement in well-being.

10. Just try to do exercises in the morning, and you will see how great it is.

Promoted by films jogging in the morning is perceived by many as the best alternative to charging. What is more useful and better - charging or morning running, we will let everyone decide on their own, there is enough material on the Internet on this topic. Undoubtedly, competent sports are useful in all manifestations, but not everyone will be able to readjust and start running in the morning, because it requires a lot of effort, willpower and time.

In addition, there are discussions about when it is better to run, whether morning running is harmful. But if you're determined to run in the morning, here are some facts and recommendations:

• There is an opinion that the air is cleaner in the morning, which means that running at this time is more useful.
• Thanks to running, the body is saturated with oxygen, muscles and joints are toned, and metabolic processes take place more actively.
• Those who run in the morning are much less likely to suffer from insomnia. The positive effect of running on the cardiovascular, nervous and respiratory system. During a run, almost all human muscles are involved.
• Running helps to strengthen the immune system. With sweat, toxins accumulated in the body are also released.
• Running is a serious load, and an unprepared person can be injured. If there are any medical contraindications, it is best to consult your doctor first. Also, always do a warm-up.
• Running is great for those who want to lose excess weight. So, during an hour run at a speed of 10 km / h, a man weighing 80 kg “burns” more than 800 kcal.
• The route and equipment are of great importance. You need to run where there are trees - in a forest plantation, in a park. Clothing should be comfortable and not restrict movement. Shoes are true to size and have soft soles.

​

Lot useful information and answers to the questions of those who have just decided to start running in this report:

A set of exercises for morning exercises

So, armed with confidence and determination, mindful of the saying: “How you start the day, so you will spend it,” you decided to do exercises in the morning. There are many exercises, you can combine them and perform them in any order. Let's focus on individual important aspects which you should know before starting the exercises.

1. Do not exercise immediately after waking up. Get up, drink a glass of water, wash your face, stretch, and after that start doing exercises.

2. The body is not yet ready for heavy loads in the morning. The exercises performed should be smooth and not contain sudden movements. During exercise, try to breathe evenly and calmly.

3. K power loads It's also best not to. It is optimal in the morning to do aerobic and exercises with your own weight.

4. You need to perform each exercise 8-10 times. Try to exercise daily.

Also interesting: The age-old dilemma: Run in the morning or in the evening?

Exercises:

For the head: turns left and right; tilt back and forth.

For shoulders and arms: rotational movements of the shoulders alternately and together; rotation with straight arms, describing a circle; alternate hand swings - one hand on top, the second on the bottom; rotation with arms bent at the elbows in different directions.

For the body: feet shoulder-width apart, perform smooth forward bends, trying to touch the floor with your palms; with arms bent at the elbows, holding on to the belt, rotate the pelvis with slight forward bends in both directions.

For legs: alternate swinging legs back and forth; squats without taking your heels off the floor; toe raises. published

It is known that in the morning the body has much more energy than on another day, but few people can find the strength to force themselves to actively move after. However, scientists are confident that a perfectly composed morning routine can bring great benefit body. In this case, it is very important to take into account all the recommendations, only in this case you can get the maximum result and not harm the body.

Benefits of morning exercise

Any active movement has a positive effect on the state of the body. Many are interested in why it is recommended to do it and how it affects the body.

Charging in the morning will lead to the following positive results:

• will not take much time, and the amount of energy received during active movements will be enough for the whole day.
• Increased endurance and muscle tone whole body, no matter how long it takes to charge.
• Regular exercise will get rid of and.
• The metabolism will speed up, which in turn will help faster.
• will receive a large amount of oxygen, which means that it will leave and the body will tune in the way necessary for fruitful work.
• It has been proven that people who exercise in the morning, show great and perseverance.

It has long been known that any habit takes root or goes away in 21 days. It is this period of time that you will have to force yourself to give to your body.
Let's take a look at expertly developed tips to help you fall in love with morning exercises:

• To open up the body's energy storerooms, it is recommended to do rhythmic exercises.
• It is recommended to start charging with a warm-up and one simple exercise. This is enough to understand whether the body has enough strength for active movements at this time of day.
• To develop, it is important to regularly conduct such training throughout the week. After that, you can gradually increase the number of exercises. The main task is to consolidate the positive habit of listening to your favorite music and at the same time actively move.
• Gradually you can turn in in the morning strength exercises. It is quite enough, for example, to shake the press or try to lift small dumbbells.

How to schedule a recharge

Warm up

Warm-up technique

The main goal of charging is for the body to start and set the right rhythm for the next day. Based on this, the best should include exercises for all muscle groups. They start it with a smooth stretch, this will wake up and prepare the body for more active loads.

Head

The most simple, but at the same time effective exercise are tilts and turns in different directions. Then you can perform similar movements back and forth. In conclusion, it is recommended to carry out slow circular rotations in different directions. All this will stretch the cervical vertebrae and at the same time strengthen the muscles. In the presence or any discomfort, it is better to abandon such movements.

Arms and Shoulders

Gymnastics exercises for consist of the following movements: straight arms spread apart and begin to perform circular motions , first with brushes, then with elbows and finally with even arms. You need to make movements first in one direction, and then in the other. Then they lower the limbs down and make circular movements, first one by one, and then together. At the end, the palms are squeezed into the castle and make circular movements alternately in different directions.

torso

For charging in the morning, it is recommended to choose the most light exercise. Experts advise doing slopes. At the same time, it is important that they are even and in the lowest position you need to fix for a couple of seconds. Then you need to do hip rotations: straight legs are shoulder-width apart, hands on hips. For a warm-up, it is useful to tilt to the side with raising your arms above your head.

Legs

For lower extremities are ideal mahi, you need to do them alternately in different directions. Then it is recommended to make circular movements with the knee joints. And complete everything deep squats while not being lifted off the floor.

Did you know? British scientists believe that intensive 3-minute physical activity allows you to adjust the release of insulin into the blood, which can help people suffering from diabetes.

Ready set of basic exercises

Let's consider the developed by experts a set of exercises for morning exercises. It takes an average of 15 minutes:

1. First do the joint warm-up. It should take no more than 5 minutes.
2. Next comes strength training. 20 squats, two sets. Hands are recommended to be raised above the head. A couple of sets of 10 push-ups. If a classical technique impossible, you can do push-ups from your knees or with your hands placed on the surface. Jumps complete this part of the charge (2 sets of 20 times). On average, this should take you no more than 5 minutes.
3. It is ideal to do an "explosive exercise" that will quickly invigorate the body. Jumping out from a deep squat with an overhead clap and twists to the sides will do. The exercise should take 30 seconds, and the same time should be allotted for rest.
4. Completes all morning stretching. In time, it will take no more than 4 minutes. It is necessary to make deep lunges forward, 10 on each leg. Thanks to this exercise, the muscles swing and stretch at the same time. In a position on all fours, bend and arch your back. The muscles of the back and the press work. The classic plank completes everything. It is recommended to start with 30 seconds, and then gradually increase the time to 2 minutes.

How to complete charging

It is important to remember that the most best charger includes not only proper training before the beginning, but also its completion. After stretching, it is recommended to take a shower. Water will give a feeling of freshness and wash away sweat.

In today's world, people are increasingly suffering from overweight. Many are chasing beautiful figure immediately go on a diet, sign up for fitness centers, try to work out at home. However, only a few remember how morning exercises are useful for weight loss. It not only gives a charge of vivacity in the morning, but also on a par with strength training helps the body 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 pick correct complex exercises. Other pluses:

1. Positive mood. During exercise, a large amount of endorphins are released into the blood, which favorably affect the emotional state. With regular exercise, a person becomes less irritable and more stress-resistant.
2. Working capacity. Physical activity promotes intensive blood circulation. As a result, tissues are fully supplied with nutrients and oxygen. As a result, the brain works much more efficiently.
3. The development of willpower. A person who is accustomed to morning classes and does not miss training, in Everyday life He also strives to get things done.
4. Recovery of the body. Gymnastics helps to remove sputum from the bronchi, eliminates the stagnation of venous blood, fights insomnia.
5. Acceleration of metabolism. Food is better absorbed, and the body is saturated faster. This helps to get rid of excess body fat.

Surprisingly, gymnastics has practically no drawbacks. There is only one significant minus - the alarm clock 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 exercise every day, then it is allowed to do the exercises at least four times a week. Other principles:

• Need to work hard. 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 part, which will reduce the risk of injury.
• Stretching. Must be completed at the end of class.
• Taking a contrast shower. It will help to consolidate the result of training and increase immunity.
• Proper breakfast is a guarantee fast weight loss. The body will make up for the lack of nutrients and store energy for the first half of the day.

It must be remembered that the break between two exercises should not last longer than one minute. You also need to follow the same 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 a charge, which is equally useful for both men and women. Classical gymnastics includes several light exercises:

• Warm up. Performed while lying in bed. It is necessary to stretch your hands behind your head and stretch well. Next, perform 8-10 swings with each hand, and twist the imaginary bicycle pedals with your feet. Then slowly sit down and try to touch your toes with your palms. Thanks to the warm-up, the muscles of the back, legs and arms will be ready for subsequent loads.
• Neck. It is necessary to start charging by working out the neck. Smooth tilts of the head forward, to the right, to the left and back are performed. Then circular rotations are made alternately to the left and right sides. Each element is repeated 5 times.
• Arms. To work out the hands, you need to grab the shoulders with your fingers and make a series rotational movements back and forth. Next, bend your elbows slightly and repeat the movement for the elbow joints. The wrist joints are warmed up by rotating the palms clasped into the lock. Repeat 10 times.
• Back. It is useful to tilt the body to the left, forward, right. In this case, the legs are shoulder-width apart, one arm 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. The exercises on the back are completed with swings of the hands. To do this, 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. To enhance the effect, you can use your hands. Then the elbow of the right hand should tend to the raised knee of the left leg and vice versa. The second exercise is raising straight legs from a prone 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 increase the effectiveness of training from time to time, it is necessary to make changes to the set of exercises. Additionally, you can use small dumbbells, jump rope, fitball, elastic bands, hula hoop.

Coaches have come up with many sets of exercises for every taste. You need to start from the simplest, and then move on to more complex ones. So the body gradually gets used to the stress.

Five Minute Workout

This exercise is for the laziest people who have to force themselves to wake up early and get up. Therefore, it is recommended to start getting used to exercises that take only a few minutes. At the same time, for a five-minute charge, you do not need to use any weighting agents. Approximate complex:

• Be sure to include exercises to warm up the neck.
• Stretch your hands in the shoulder, elbow and wrist joints. Repeat 3-5 times on each side.
• Make circular rotations of the pelvis several times.
• Perform body tilts to the right and left up to 5 times.
• Include squats in your workout.

All exercises are performed 3-5 times without a break. Although the training is very fast and simple, the effect of it is still there. The body gets used to physical activity at an early time, and a daily need for exercise develops.

morning fitness

Having mastered simple exercises, you can move on to a more complex program. For weight loss, morning fitness is one of the the best complexes perfectly helping to get rid of extra pounds. Workout example:

• To begin with, you should walk quickly in place for about a minute, with your knees raised high.
• Then work out the arms by spreading them to the sides to the parallel with the floor. You can use light dumbbells.
• Try doing push-ups from the floor or sofa. If the exercise is difficult, 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. Good to add a glute bridge.
• To strengthen the press, it is recommended to do twisting 15-20 times, lifting the legs from a prone position 20 times. It is desirable to complete the workout with a plank.

It is important to consider that when performing a workout, a person should not experience strong tension. And the pulse must not 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 quick workout you can try dance gymnastics. It is notable for the fact that it is performed only to rhythmic music. Approximate complex based on belly dance:

• To strengthen the press, it is necessary to draw in the stomach due to muscle tension and hold it in this position for several seconds. The exercise is performed within 3 minutes.
• To train the shoulders, bend the right leg slightly, and take the pelvis to left side. Tilt the left shoulder back. Repeat the same for the right shoulder.
• The hips alternately rise up. After warming up the muscles, you need to rotate your hips in the form of an infinity sign. Repeat 8 times.
• Neck training is a little different from the classic version. The head does not tilt to the sides, but, as it were, moves forward. In this case, the shoulders should remain motionless.
• To strengthen the legs, it is recommended to cross straight legs and take steps to the side. 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 engage in 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 children to study with their parents, but also useful. After all, good habits are formed from childhood. Complex example:

• Tilts. Leaning forward, the baby should try to reach the floor with his fingers. In this case, the knees do not bend. Performing tilts to the left and right, it is recommended to put your legs slightly wider than your shoulders, and keep your hands on your belt. Repeat each slope 5-10 times.
• Squats. The classic version in 2 sets of 12-15 times.
• Balance training. For 15-30 seconds, try to stand on one leg without holding on 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.
• Boat. Useful exercise for correct posture. You need to lie on your stomach and stretch your arms forward. Then simultaneously raise your legs and arms above the floor. Stay in this position for a few seconds. Repeat 10 times.

Charging should take place in game form. No need to put pressure on the child and force him to do difficult exercises. Otherwise, he will completely refuse 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 need to follow a few tips:

• Gradual exit from sleep. It is not recommended to immediately jump out of bed as soon as the alarm rang. 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 lesson. The body must 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. You can practice outside if you wish.
• Charging should not last more than half an hour. Optimal time, which is spent on performing basic exercises, ideally is 15-20 minutes.
• To cheer up and improve charging efficiency, it is recommended to turn on your favorite music in the morning.

More Related:

Morning exercises for men: complex effective exercises A set of exercises for weight loss of the abdomen and sides
How to lose weight in 5 minutes a day? A complex of general developmental exercises in physical education

1. Walking in place or with movement with sweeping movements of the hands, squeezing and unclenching fingers. Duration 1 minute.

2. Standing, feet shoulder width apart. Left hand through the side up, right behind the back, bend and stretch, inhale; return to starting position, exhale. Repeat by changing the position of the hands. The pace is average.

3. Standing up on toes, raise your hands through the sides up, bend over - inhale; return to the starting position - exhale.

4. Standing, legs apart, left hand up right on the belt; springy slope to the right; repeat the same on the other side. Breathing is uniform, the pace is average.

5. Standing, swing your left foot back, swing your arms forward, hands relaxed - inhale; starting position - exhale; repeat the same with the right leg.

6. Standing up on toes, arms to the sides - inhale; lunge with the right foot, lean forward, touch the floor with your hands - exhale; starting position - inhale; the same with the left leg. The pace is average.

7. Sitting on the floor, hands to shoulders. Three springy bends forward, holding hands on the shins - exhale; straighten up, hands to shoulders - inhale. Incline gradually increase. Don't bend your legs. Raising your body, straighten your shoulders. The pace is average.

8. Starting position - emphasis sitting at the back. Bending over to go to support lying behind, bend the right leg forward; repeat the same, bending left leg. Pull the toes off. Breathing is arbitrary.

9. Starting position - emphasis on your knees. Tilt your head forward and raise your right knee, arch your back; starting position; straighten the right leg back and bend; starting position. The same with the other leg.

10. Starting position - kneeling. Hands forward, up, to the sides, bend with the body turning to the right - inhale; turning straight and sitting on your heels, tilt forward, arms back - exhale; starting position. The same, making a turn in the other direction. The pace is slow.

11. Stand with legs apart, hands forward, fingers interlaced. Turning the body to the left - inhale; starting position - exhale; tilt back, hands behind the head - inhale; starting position - exhale. The same on the other side. The pace is average.

12. Standing, hands on the belt. Jumping alternately on the right and left legs. Breathing is arbitrary. The pace is average.

13. Running in place or with movement. Breathing is even. The pace is average. Duration 40 - 50 seconds. Transition to walking with high hips for 20 seconds or more.

14. Standing legs apart, hands on the belt, hands forward. Rising on toes, elbows back, bend - inhale; starting position - exhale.

Morning gymnastics complex No. 2

1. Walking with sweeping hand movements at an accelerating pace. Duration 1 minute.

2. Legs apart, fingers interlaced. Turning your palms outward, arms up, rise on your toes - inhale; separating the hands, hands through the sides down, return to the starting position - exhale.

3. Running (15 - 20 s) with deceleration and transition to walking.

4. Legs apart, hands on the belt. 1 - turn the body to the left, arms to the sides; 2 - 3 - springy tilt back; inhale; 4 - starting position; exhalation; 5 - 8 - the same with a turn to the right. The pace is average.

5. Lying on your back, arms to the sides. Raise the right leg, lower the leg to the right until it touches the floor; raise your leg; starting position. The same with the left foot, lowering it to the left. Breathing is even, the pace is slow.

6. Starting position - kneel down and then sit on your heels with an inclination forward, palms on the floor. 1 - 3 - sliding the chest above the floor, first bending and then straightening the arms, move to the position of emphasis lying on the hips - inhale; 4 - bending the legs, quickly return to the starting position - exhale. The pace is slow.

7. Lying on your back, arms to the sides. Bend your legs and, holding the middle of the lower leg, press your knees to your chest, tilt your head to your knees - exhale; return to the starting position - inhale. The pace is slow.

8. Sitting legs apart, arms to the sides. Tilt forward, touch the toe of the left leg with the right hand, exhale the left leg back; starting position - inhale; repeat the same - to the right leg. The pace is average.

9. Starting position - emphasis on your knees. Unbending the left leg and lifting it back, bend your arms and touch the floor with your chest - inhale; pushing up, return to the starting position - exhale; repeat the same, raising the right leg. Hands in emphasis on the width of the shoulders. The pace is average.

10. Starting position - emphasis crouching. 1 - push of the legs, emphasis lying; 2 - emphasis lying, legs apart; 3 - emphasis lying, legs together; 4 - with a push of the legs, emphasis crouching. Breathing is arbitrary. The pace is slow.

11. Starting position - emphasis crouching. Straighten up. swing the left leg back, arms to the sides - inhale; emphasis crouching - exhale; the same swing of the right leg. The pace is average.

12. Running in place with the transition to walking. Breathing is uniform, the pace is average.

13. Standing, hands behind your back. 1 - jumping legs apart; 2 - jump back to the starting position; 3 - 4 - jumping on two legs. Breathing is arbitrary. Duration from 20 s.

14. Stand with legs apart. Hands up, bend over - inhale; springy tilt forward, arms to the sides - exhale. The pace is average.

15. Walking in place, average pace, 30 - 40 seconds.