Hello. What associations do you have with the words - morning exercises? Boring procedure? You just don't know how to do morning exercises and enjoy it. Read the article to understand how to motivate yourself to do simple but beneficial exercises.

From propaganda to action

Why doesn't everyone get to exercise? Perhaps despite the fashion healthy lifestyle life, there are very few programs on TV and radio that motivate people to do exercises in the morning. But that's not the only reason why you don't want to do "swing your arm and leg."

So why? Because there is no habit to overcome your laziness and lack of will. If there is no habit, then laziness begins to take revenge on a person with daytime sleepiness, apparent lack of sleep, lethargy, unwillingness to move either leg or arm.

Who will give the right recipe on how to learn to exercise regularly? And he will give us his trouble-free, downright magical trick - a habit. We serve her as devoted servants to our master!

Pay attention to how an ardent smoker runs to the store despite bad weather if he does not find cigarettes. For its mistress is a habit, even the most harmful.

How to make morning exercises a habit? Let's try to make it our habit to do gymnastics in the morning.

Difficult? And who is easy now? Choose a habit formation method.

1. Tell yourself for two weeks that I am starting to exercise, and set a solid number.
2. Then accustom yourself to the thought, as well as the brain and body, that this is inevitable.
3. During this time, pick up rhythmic music or songs that you like. Do not underestimate the role of music in the morning awakening and revealing your inner reserves.
4. Just do not train under the TV, do not turn it on at all. He will take your energy and replace it with his energy, which is not always positive.
5. After 2 weeks, start charging with one exercise. It is very important that it be the most accessible and pleasant. Then you will pick up a complex for yourself, but for now, do this exercise.
6. And no matter how lazy you are, take your time, you will always have the strength and time for a single exercise.
7. Get used to doing one movement for 2 weeks. After 2 weeks, you will feel that nothing terrible is happening. There is time, strength, inspiration appears.
8. Wait 7 days, then start adding another movement.

Your job is to get into the habit. If today it is still difficult to overcome your laziness, then do not rush to force events - you can skip one day.

Conclusion. To develop a good habit you need:

• Seriously tune in.
• It is not necessary to perform the entire complex at once.
• Associate with it bodily joys from the movements performed.

Finding time for morning exercises

How to find time to recharge? Try to allocate one minute for an exercise that replaces the whole complex. Are you surprised? This is the famous "bar". So far, only one thing is required of you - to stand in the “bar” position.

Start with a small amount of time, maybe as little as 10 seconds! Add a few seconds a day, then you get to a minute.

What is the effect of the "bar"? In just 1 minute, it engages the most muscles. Even the busiest person will find one minute for such morning exercises.

Try it and you will feel an incredible feeling of cheerfulness arise, as if you had drunk 3 cups of coffee. You don't have to force yourself to do this "plank" because your body will want to feel the magical feeling of cheerfulness again.

Tabata method

In the morning we are in such a hurry that there is no time for anything. But we want to lose weight! Then pay attention to the Tabata method, created specifically for weight loss.

The complex will take only 4 minutes. Can't you find 4 minutes for your health? Studies have shown that people who exercised this method lose weight 9-10 times faster than those who exercise for 40-45 minutes. Did you catch the difference in duration?

The method is called the Tabata Protocol, which is already known to the whole world. This is a high-intensity interval workout that gives you top scores than regular aerobics.

The secret of the technique is to perform movements at the fastest pace for 20 seconds, followed by a break for 10 seconds. You need to repeat 7-8 times.

The highest effect of this workout begins after it has been completed. It has been determined that within 3-4 days after class, the person's metabolism continues to grow, that is, without performing movements, you still lose weight.

Tabata Protocol

The technique is suitable even for those who cannot find time to exercise, because only one movement can be performed per day according to the scheme:

• Sprint stage - 20 seconds
• Rest phase - 10 seconds
• Number of repetitions - 7-8
• You can turn on a special timer.

A set of exercises for charging according to the Tabata Protocol is such that you can perform different exercises- squats, push-ups, with dumbbells.

The main thing is to use as many muscle groups as possible. Alternating by day, or performing the entire complex, do the following movements:

• climb bent legs;
• , kneeling;
• lifting the pelvis up and down;
• press swing.

1. To increase efficiency, breathe correctly: inhale through the nose, exhale through the mouth. One inhalation / exhalation for one push-up (squat, etc.). That is, when you press from the floor, then inhale, when to the floor, then exhale. We inhale with a relaxed body, and exhale during its tension. The frequency of inhalation / exhalation should be equal to the number of movements performed. If you don’t do this, you can “plant” your heart.
2. Before performing Tabata, do not eat anything for an hour and a half or an hour, do a little warm-up.
3. Write down the number of movements made in a notebook. For example, do one type of movement, count their number, write down in a 10-second break.
4. At the end of the workout, catch your breath, walk around.

The advantage of Tabata is that you don't have to exercise every day, because the load is so big that it takes 2-3 days to recover.

Therefore, you should not practice more often than 2-3 times a week! The system is good for both men and women.

After a minute of training, it will begin to seem to a beginner that there is no strength to continue training. At the end of the rounds, an unbearable burning sensation is felt in the muscles. This is not scary, since at high tension all the reserves of the body are turned on.

Practitioners recommend strictly following the time: 20 seconds load, 10 - rest. No more and no less! Within 20 seconds, you need to do the maximum number of repetitions, and in the 10 seconds allotted for rest, it is important to mentally tune in for the next round.

Within 4 minutes, you can perform 8 types of exercises. What should they be? At your discretion. You can take only one movement and repeat it for all 8 rounds. Who did not reach the required physical form, it is better to start with one movement.

The Tabata protocol has contraindications:

• Atherosclerosis
• Heart failure

Morning - gymnastics or jogging?

This question is of interest to those who do not set themselves the task of reaching a world record, but simply becoming healthy, more active. If you look at the opinion of doctors, they recommend doing 20-minute gymnastics in the morning.

It should include movements that involve the main groups of muscles and joints:

• slopes,
• squats,
• sipping
• turns,
• you can jump rope.

In addition, all doctors have this opinion: you should start exercising only 20 minutes after getting up, that is, before breakfast. Studies have shown that those who do morning exercises do not suffer from excessive appetite, and do not snack during the day.

Do you know why? Because in the body there is a regulation of hormones that are responsible for the level of appetite, and this level decreases so much that during the day the appetite does not increase. This is another argument in favor of the morning workout.

Important! Physical activity for 20 minutes in the morning is as effective as 40 minutes physical activity after lunch.

Attention! Before breakfast, a warm-up of a moderate load is safe, and give the body full load only an hour after breakfast.

Another warning from doctors: after sleep, the blood is still thick, so in the morning the blood circulation is slow. This means that due to the quiet circulation of blood, active physical activity early in the morning can overload the heart, and this is bad for health.

What doctors say about morning jogging

They name several reasons not in favor of jogging in the morning.

1. If there is the slightest problem with the heart.
2. Jogging in the morning is a serious burden for the nervous system, especially when nervous system did not have time to rest.
3. Due to the high blood clotting in the morning, running can create a blockage in the brain vessels (that is, provoke a stroke).
4. For any diseases of the kidneys or liver, jogging is best done in the evening, when the tissues of these organs are restored.
5. Jogging in the morning is useful only for people with the chronotype "lark", and for "owls" it is contraindicated.

Physical education and sports - what is the difference

Friends, I'm posting a video of the broadcast to which I was invited, oh benefits of morning exercise on TV channel Russia 1 in the TV show Morning of Russia.

Of the 11 minutes of the original filmed video, 30 seconds were put on the air 🙂 Well, nothing, in my opinion, it turned out well.

Almost everyone knows about the benefits of morning exercises. But is it really that useful?

On the TV channel "Russia-1" in the program "Morning of Russia" they filmed a story on how useful or harmful morning exercises are. I was invited to star in this story. I defended the opinion that morning exercises are good for health. But Canadian scientists believe the opposite, that morning exercises harmful to human health.

The copyright holder of this story is the TV channel Russia 1. The material is taken from the air of the TV show Morning of Russia dated May 2, 2017. Broadcast link: https://www.youtube.com/watch?v=uPszOoiXavA

Full video text:

Great news for those who are too lazy to do exercises in the morning. It turns out that it can be harmful to health. What is the danger of physical activity immediately after sleep, Daria Tiunova found out.

I run in the morning when I have time. Yes, I love running.

running in summer period. Gives a charge of vivacity.

Almost everyone knows about the benefits of morning exercises. But recent studies of scientists have led to a different opinion: they say, physical exercise immediately after sleep are harmful to health.

Konstantin Balakin does not agree with the opinion of scientists about the dangers of a morning workout. Every morning a young man starts with a light jog, stretching. The set of exercises includes both pull-ups and push-ups. Konstantin does not hide: according to the chronotype, he is an “owl” - getting up early, although not easy, has already become a habit.

Konstantin Balakin: If a person exercises regularly in the morning, then he fills this minimum portion of physical activity, thereby our muscles are maintained in a normal tone and general state organism is maintained at a good level.

Daria Tiunova: Doctors say that it is very important not to confuse morning exercises with a full-fledged physical training. Morning exercises should consist of exercises aimed at flexibility, mobility and breathing. They need to be done slowly and without sudden jerks. But exercises for strength and endurance should be excluded, since the body, after waking up, is not yet ready for heavy loads.

So what is the danger of too active charging?

Scientists claim that due to heavy loads in the morning, the body produces the hormone cortisol, which in turn reduces testosterone, causes muscle flaccidity and provokes the growth of adipose tissue. In addition, experts say, tension of cardio-vascular system exercise increases the risk of heart attacks. According to statistics, their number from 11 am to 1 pm is several times greater than at any other time. Much depends on human biorhythms. So, “larks” will endure morning exercises much easier than “owls”.

Mikhail Miller, psychologist: Our biorhythms are set by the sun. Lighting greatly affects the production of hormones. But there are people whose rhythms are shifted due to certain innate properties, genetic. It is easier for them to study at night, to work.

Doctors say that each person's body is unique, and what is good for one may be dangerous for another. However, there are recommendations from experts, from which it will definitely not be worse for anyone.

Tatyana Lisitskaya, professor at the Russian State University of Physical Education, Sports, Youth and Tourism: It should still be calm exercises, accompanied by cheerful favorite music. For example, stand on one leg, rub the joints, make such articular gymnastics in the style of yoga at a calm pace, bending forward, slightly bending to the side. And that will be enough.

Whatever set of exercises you choose, the main thing is that it is suitable for your age, gender, character and general physical condition. Do everything in moderation and control the load.

A good start to the day is the key to success and Have a good mood. And exercise will help you do just that. If you can't bring yourself to go out morning run- Perform the suggested exercises right at home.

However, do not forget that you will see the real result from morning exercises only when the exercises are regular, writes Modney.

When executing exercise follow in the morning simple rules:
- exercise on an empty stomach - before breakfast and a cup of coffee. After waking up, you can drink non-carbonated water;
- most of the exercises should consist of a warm-up and stretching. Strength exercises- not the best way;
- the duration of charging is not as important as its regularity;
- fix the result of charging with a contrast shower and.

Universal set of exercises for morning exercises:

1. Start your morning exercises with walking. Walk in a circle waving your arms in different directions for 2-3 minutes. Then run in one place for 1 minute, while lifting your knees high.

2. Starting position: feet shoulder-width apart, back straight, arms placed on sides. First lower your head to the right, then to the left, keeping your shoulders still, then lower your head back and forth. Tilt your head to each side 10-15 times.

3. The starting position is the same: do circular motions heads. First turn your head clockwise, then counterclockwise. Do 10-15 circles on each side.

4. The starting position remains the same, only stretch your arms forward. Make circular rotations with the hands 10-15 times in one direction and the other, then rotate in the elbow joints, also 10-15 times in two directions and proceed to the rotation of the arms in the shoulder joints.

Basic rules for morning exercises

5. Stay in the starting position, raise your hands up in the "castle". Make side bends. First lean to the right, then lean to the left, feel the muscles. Perform the exercise 10-15 times on each side.

6. From the same position, lean forward. Leaning towards the right leg, imagine that matches are scattered between your legs, "collecting" them, slowly move to the left leg, return to the starting position. Do 10-15 tilts in each direction.

7. Starting position: feet shoulder-width apart, hands in the "lock" behind the head, elbows laid back in different directions. Try to get your right knee to reach your left elbow and vice versa. Do the exercise 10-15 times with each leg.

8 Squats: keep your back straight, do 10-15 squats.

Morning exercises: a set of exercises

9. Stand straight, put one foot on the toe and make circular movements with the foot of the foot. Do 15-20 times with one foot and the same amount with the other.

10. Do a few push-ups, preferably 15-20 times. Girls can do push-ups from their knees.