Morning workout is a healthy habit that will make your morning fresh and healthy. Let's figure out how to properly perform morning exercises at home and what benefits it has.

Who is recommended to do morning exercises and are there any medical restrictions?

Charging is recommended for any person, regardless of age and gender. This type of activity is available to everyone: it does not require high level physical training and special sports equipment. Not complicated physical exercises can perform, children, adult men and women. Do not ignore charging, especially if you are driving sedentary image life and do not show additional physical activity.

Classical morning exercises have practically no contraindications, with the exception of some diseases, for example, with cervical or lumbar another set of exercises is performed. The presence of a disease in a person does not mean the need to abandon gymnastics, but requires changes to the standard set of exercises. To do this, be sure to consult your doctor. Contraindications to classes are mostly temporary. These include:

• high body temperature, including with colds;
• internal bleeding;
• high / low pressure;
• internal inflammatory processes;
• poor health and severe pain.

Benefits of morning exercise for the body

Light exercise will not take you too much time in the morning, but it will make significant positive changes in your life.

A surge of vitality and energy

Even a short morning activity will help the body wake up faster. During exercise, blood circulation increases, and the body is saturated with oxygen. Such processes provide a surge of strength and vigor.

Great mood

Light exercise in the morning will help to cheer up and start the day with a positive attitude. At the same time, efficiency and discipline will increase, and bad mood and irritability will go away.

Getting rid of excess weight

Morning work-out in combination with other physical activity will have a positive effect on your figure. Systematic exercise normalizes metabolism, accelerates metabolism, promotes burning excess fat and keeps the muscles of the body in good shape. If you need to get rid of on the buttocks, thighs or other areas of the body, you need to know how many calories exercise burns. Approximate energy consumption and calories burned for a moderate-intensity exercise:

• morning exercises in 10 minutes will help burn 50 kcal;
• 20 minutes = 100 kcal;
• 30 minutes = 150 kcal.

Willpower training

Getting up in the morning half an hour earlier and doing exercises becomes a serious test for most. Overcoming laziness, you fix the habit and develop willpower in yourself.

Strengthens immunity

Small physical activity is good for health. Morning exercise strengthens the immune system, normalizes work respiratory system, and are also an excellent prevention of cardiovascular diseases and diseases of the musculoskeletal system. During gymnastics, the brain and the whole body are saturated with oxygen, due to which mental activity is activated and all muscles and joints begin to work effectively.

When to practice and how to make a morning schedule?

The best time to recharge is in the morning. Classes in the evening will not give you that powerful boost of energy that you can get in the morning. Do not exercise immediately after breakfast, wait at least an hour and a half. It is recommended that you do your morning workout on an empty stomach. And before starting classes, wash your face, drink a glass of warm water and be sure to ventilate the room.

In the warm season, give preference to charging outside.

Calculate the rise time taking into account the following points:

• charging duration - 10 minutes for beginners, 25-30 minutes for physically fit people;
• the time between charging and eating is at least 20 minutes;
• shower after training (preferably contrast) - 10 minutes.

The best set of exercises for morning exercises should consist of 3 key steps:

1. Short warm-up;
2. Main part;
3. Completion.

Build your training program in such a way that first there are simple exercises, and then more complex ones. Power loads in the morning it is better to exclude.

What result can you expect?

You should not expect positive results with irregular training. But if you do at least 4-5 times a week, the changes will be visible in a month:

• general well-being will improve;
• improve mood and reduce stress levels;
• willpower will be trained;
• the cardiovascular system will be strengthened;
• metabolism is normalized;
• the opportunity to lose extra pounds;
• the body will be tightened and the posture will be aligned.

All of the above reasons are a reason to add morning exercises to your schedule.

Warm up

The best morning exercise starts with a good whole-body warm-up. Exercises at this stage are based on inclinations, flexions and rotational movements. A short five-minute warm-up will prepare the muscles for training and eliminate the risk of strain.

Head, neck

We do 3-4 times in each direction:

• head tilts to the sides, forward and backward;
• smooth rotation of the head in a circle.

Arms

We make circular rotations 3-4 times in each direction:

• clasped hands in the castle;
• carpal, elbow joints;
• shoulders together and alternately;
• arms outstretched to the sides.

Back, body

We do on each side 5-7 times:

• body slopes;
• rotational movements of the pelvis;
• body rotations.

Legs

We perform rotations of 10 repetitions with each leg:

• ankle joint;
• hips.

Complex for women

Morning exercises for women should include at least 4-5 exercises from the list below. Optionally, the training program can include exercises from yoga, Pilates, stretching or light strength exercises.

Steps in place

The main complex is good to start with walking on the spot for 1-2 minutes. Try to raise your knees as high as possible.

slopes

Place your feet shoulder-width apart. Begin to bend forward, trying to touch the floor with your hands. Perform movements smoothly, with a slight delay at the bottom. Repeat the exercise 7-8 times.

Press exercises

Perform 20-25 standard ab crunches. For the more physically fit suitable workout for .

Lying on your back, raise your legs and arms at the same time

Make sure your shoulder blades remain on the floor. You can lie on your stomach and do leg and arm lifts from this position (boat exercise). Perform 10 lifts.

Mahi

Perform 5 leg swings, first forward, then back and to the side. Repeat the same steps for the other leg.

Squats

Do 20 squats, moving the pelvis as far back as possible and keeping your heels on the floor. The back should be straight.

jumping out

We do dynamic squats with jumping, performing a push with the heels from the floor. The number of repetitions is 20 times.

Stretching

Let's start stretching the legs. Sit on the floor and stretch your legs forward. Begin to tilt your chest towards your knees, extending your arms towards your feet. Then spread your legs to the sides and tilt your body to each of them in turn. Stretching in the morning will relieve tension in the muscles and increase their elasticity.

plank

Get into the starting position of push-ups, stay in this position for 60 seconds. A variation of the exercise is possible when the arms are bent at the elbows. strengthens muscle corset, trains strength and endurance.

Stretching for the spine and back muscles

Get on all fours, begin to slowly arch your back, lifting your pelvis and head up. Next, begin to round your back, twisting your pelvis and lowering your head. Repeat the cycle 5-7 times. Charging for will not take much time, and you will feel tangible benefits from it.

Balancing table - a classic yoga pose

Stay on all fours. Now lift your right leg at the same time left hand up to parallel with the floor. Return to the starting point and repeat the same for the opposite limbs. Do 10 repetitions. it effective exercise strengthens the back and develops coordination. This exercise belongs to the category "yoga for beginners".

Push ups

Do 15 pushups. For girls, you can choose a lightweight option, in which the emphasis is not on socks, but on your knees.

Arm curl

Take small dumbbells, start lifting them to your shoulders, bending your arms at the elbow joints. Do 15 curls. You can perform the exercise both sitting and standing.

Bike

Lie on your back, clasp your hands behind your head, bend your knees. Next, begin to move your legs, simulating pedaling while riding a bicycle.

Jogging and walking

Jogging develops endurance and involves all muscle groups. You can run both at home (if you have a treadmill) or outside - it all depends on your desires and weather conditions. If running is not easy for you, you can start with fast walking.

Running is the easiest, fastest and most enjoyable way to get in shape.

At the end of the exercise, stretch, walk, take a few deep breaths and exhale to restore your breath.

It is not necessary to be limited to the above list of exercises. Find for yourself suitable look physical activity: try cycling, dancing, yoga for beginners.

How to motivate yourself to practice?

Force yourself to get out of bed early and start doing sport exercises happens to be difficult. Let's take a look at a few tips to help motivate you to get active in the morning. The following tips are relevant not only for charging, but also for sports in general.

1. Start small. No need to set yourself overwhelming goals and immediately take on the implementation of high-intensity training programs. Such a pace carries the risk that you will quickly burn out and abandon classes after a week. Start with at least a small five-minute warm-up and do it for 2-3 weeks. Then you can gradually increase the time of classes by several minutes.
2. Develop a habit. Make exercise a part of your life. Get a habit tracker and track your daily progress. The more regular your classes, the easier it is to follow the regimen. Even if for some reason you missed a workout, do not scold yourself, but return to your usual schedule.
3. Enjoy. Turn on your favorite music, buy new clothes for training, reward yourself with a delicious breakfast after charging, think in a positive way and do not think about the difficulties of the day ahead.

Key Mistakes When Charging

At morning workouts try to avoid the following mistakes:

1. Unsystematic classes. Try to exercise at least 3-4 times a week.
2. Classes in a stuffy room. Be sure to ventilate the room before training.
3. Ignore workout. Spend at least 2-3 minutes warming up the muscles.
4. Inclusion in the work of only some muscle groups. Choose a set of exercises that will involve the whole body.
5. Excessively intense loads. The purpose of charging is to fill you with energy for the whole day, and not to use up all your strength in the morning.
6. Engage in too slow pace Or take very long pauses is also not worth it. Maintain a moderately intense pace.

Do not put off classes until Monday, set your alarm for tomorrow 10 minutes early and do a short morning exercise to keep you energized. By defeating laziness, you will give your body a huge benefit!

Workdays require maximum concentration and vigor from us. The frantic rhythm of life does not allow you to relax even for a minute. But sometimes we feel overwhelmed and lethargic. Especially often this happens after the weekend, vacation or during a period of intense workload. Let's talk about 5 effective ways cheer up, and tune in to the working mood.

Right morning

1. The morning starts with an alarm clock. Rearranging the alarm after the signal for another 10-15 minutes is a fairly common habit. Doctors do not recommend doing this. This is explained by the fact that by rearranging the alarm clock, you can plunge into a deep phase of sleep, which will be interrupted very soon. This is not only harmful to the body, but also detrimental to mood and general well-being. The time you set aside for continuing sleep can be spent with more useful. A shower, caring procedures, a delicious breakfast, communication with relatives - all this will allow you to recharge with positive.
2. Minor household chores (changing towels, changing light bulbs, watering flowers) help to switch and distract from thoughts about the upcoming hard day.
3. Be sure to drink a glass of cool water on an empty stomach. This will wake up the body.
4. Never skip breakfast.

self-organization

The to-do list makes my head spin. The feeling of lack of time creates additional stress. Having a plan allows you to streamline the created chaos. Sort tasks by priority. This will give you confidence in your abilities. Going to work will no longer seem like such a burden.

When you find yourself in the workplace, do not try to do everything at once. Multitasking will not give positive results if you have not already entered the working mode. This will lead to a decrease in concentration and a deterioration in the quality of work. Start with the most important tasks and gradually move on to the next. This also applies to email processing. Viewing messages in chronological order will only take time. Sort emails by importance.

Eliminate all distractions. We are talking about social networks and applications, music and useless conversations with colleagues. Order in the workplace also helps to tune in.

Small pleasures

Plan ahead for small “pleasures” for yourself. Set up a lunch date with a friend, take your favorite book with you, or just browse social media to show off your vacation photos. Leave work on time for the first few days. These thoughts at the beginning of the day will help you feel better, you will go to work with more enthusiasm.

Promise yourself something very pleasant before starting the work day. Moms use this technique to take a capricious baby to Kindergarten. The child is promised a treat or an exciting walk after the garden. The expectation of pleasure erases all negative emotions about the current situation. Going to work, you will only think about the joyful event that awaits you after a hard day.

Sport

At first glance, the method may seem inefficient. We already feel tired and overwhelmed. After training, you will understand how wrong you were. A charge of energy that overwhelms a person after physical activity, do not compare with vivacity after coffee and energy drinks. Just 10-15 minutes of jogging on the street or a set of home exercises to good groovy music and a bad mood, as it happened. An alternative would be a short walk in the fresh air.

Morning exercise example:

Food for energy

Protein shakes and protein snacks (apples with peanut butter, bread with cottage cheese, nuts, dried fruits) are excellent for drowsiness and fatigue. Vitamin B is responsible for mood, concentration and inner peace. See if your diet contains enough foods containing it (legumes, fish, nuts, cereals, eggs). Perhaps it makes sense to turn to the help of multivitamin complexes.

Summing up

• if there is no working mood, you don’t need to scold yourself and try to force yourself to perform beyond your capabilities;
• in the morning it is recommended to get up on an alarm clock, drink a glass of water, take a shower and enjoy breakfast;
• morning jogging or exercise helps to enter the working mode;
• rate all tasks at work by the level of importance;
• make the most of your lunch break
• do not stay late at work;
• energize from within by consuming the right foods.

The human body has its own resources. We cannot program ourselves like a robot. Don't be too hard on yourself. The world will not collapse if you occasionally give yourself the opportunity to be lazy. It takes time and the right attitude to get into working mode. Compliance with simple recommendations will help to cope with busy work periods and apathy after rest.

Each of these complexes takes 5-10 minutes and energizes. Choose a workout that matches your level of fatigue and do one or two sets in a row. Or do all four sets of exercises from start to finish, and then from end to start, to get a powerful energy boost.

Complex No. 1

If you're only strong enough to lie on the floor, try three massage roller exercises that require minimal effort. With them, weakness will go away, and you will feel ready for further action.

1. Hammock

Resting on your hands, place your left heel on your right knee and transfer your body weight to your right thigh. Slowly roll the massage cylinder back and forth 3-5 cm. This is one rep, you need to do 25. Then rest for 15 seconds, placing the roller under the small of your back, and repeat the exercise on the other side. Do two sets for each side. Keep your arms slightly bent during the exercise.

2. Upper back

Place the massage roller under your back. Leaning on the feet, roll it along the spine from the thoracic to the lumbar and back. Do two sets of 20 reps each.

Stop when the roller reaches your shoulder blades so it doesn't roll under your neck.

3. Lower back

Place the roller under the coccyx, lean on the elbow of your left hand. Place your right hand on your stomach to see if your abs are working. Tightening the abdominal muscles and leaning on the feet, roll the massage cylinder from the coccyx to the lower back for a distance of 3-5 cm forward and backward. Do two sets of 20 reps for each side.

Complex No. 2

If you're ready to move, but no further than your own toes, try three simple exercises stretching to increase blood flow. This complex will help relieve muscle tension and relax the hamstrings to add energy to the body.

1. Hips

Lean forward slightly knees bent. Relax your body and feel a pleasant stretch in your muscles. Hold this position for 10 seconds. Then, for a deeper stretch, straighten your arms and try to reach them to the floor. Bend your knees one at a time without lifting your heels off the floor. Keep moving for 30 seconds.

If you can't reach the floor with your hands, lean on a bench or stack of books.

2. Warm up for the knees

Lie on your back, bend your knees and gently lower them to one side. Take five deep breaths, return to starting position. Repeat the movement on the other side.

Make sure that the body above the belt remains motionless, the muscles located below the belt are involved in the exercise.

3. Turns

Put your feet slightly wider than your shoulders, fix the body below the belt in one position. top torso rotate from side to side. Repeat 10 times. Turn with your elbows, make sure that the head moves with the body.

Complex No. 3

If you already have some energy to work with, do the three functional exercises. They will increase endurance, strength and mobility, and will also have a tonic effect.

1. Back

Lie face down on the floor and stretch your arms and legs. Raise and lower your legs in turn, while stretching your arms along the body and again raising them behind your head. Do 2-3 sets of 10 reps each. To change the direction in which you extend your arms, bend your elbows.

2. Squat and rotation with dumbbells

Take one dumbbell in your hands vertically. Lower your hips so that your elbows are between your knees. Take the starting position and turn the body to the right. This is one repetition. Do two or three sets of 10 reps, switching sides with each movement. Keep your knees over your ankles as you squat.

3. Raise one leg

Lean your body forward to touch the floor with your hands while lifting one leg until it is parallel to the floor. Return to starting position. Do 2-3 sets of 10 reps for each leg. If the exercise seems too difficult, lower your arms not completely and do not raise your leg so high.

Five Minute Interval Workout

If you feel like you're almost ready to take action, try a few five-minute interval workouts to get your energy levels up from medium to high. Fitness freaks love interval training because speeding up and slowing down makes the body work at full capacity. Sounds great. In fact, constantly shifting gears increases the level of adrenaline in the blood. What does it mean? That you are full of energy and ready to act. So, if after a short sprint you feel good, repeat the set of exercises a couple more times.

To determine the speed at which you need to move, use your personal load perception scale, where 0 is your speed when you are sitting on the couch, and 10 is maximum speed running.

• Warm up. 0:00–0:30. Walk or run at a leisurely pace. Scale load: 3-4.
• Interval A. 0:30–1:00. Walking or running at a fast pace. Scale load: 5–6.
• Interval B. 1:00–1:30. Walking or running at a fast pace. Scale load: 8–9.
• Repeat intervals. 1:30–4:30. Switch between intervals A and B three times.
• Relaxation. 4:30–5:00. Walk or run at a leisurely pace. Scale load: 3-4.

4.5 We increase our energy

At the next stage of work, you must make sure that your mental energy message is heard by those performers who can come to your aid. To do this, he must be strong enough not to get lost in the countless chorus of thoughts like “I want it! I want this! ”, Which are simultaneously sent by billions of people living on the planet.

Very good energy booster psychological trainings where, with the help of special techniques, the facilitators sway the internal potential of the training participants. After the training, the participants are in a high-energy, euphoric state, and all their goals are realized very quickly.

But, unfortunately, the external energy "pumping" usually lasts only two or three months, then you need to repeat the procedure. People become addicted to trainings and tend to participate in them again and again.

We offer a different approach - independent work to increase internal energy. If you use these recommendations, then your future will depend only on you! From your desire and from the efforts made. We give a tool to work on yourself once and for life. Whether you take it is up to you.

Increasing inner energy and self-confidence
The term for the implementation of the events you have conceived directly depends on the internal energy with which you will go towards their implementation. If you are a very self-confident, energetic and purposeful person, then your plans can be realized in just a few days. But such people rarely study methods like ours - they simply do not need it. And people with a lot of doubts and worries always have low internal energy, and the terms for the realization of even their most ardent desires (if they exist at all) stretch for many years. This leads to a simple conclusion: to speed up the formation of the events you need, you need to use special exercises aimed at increasing your energy potential. Such exercises are just recommended to be mastered at the next stage of studying the methodology of event formation.

Inner doubts - devourer of vitality
Highly big damage our energy is brought by inner doubts and experiences like “Did you do everything right? Didn't I say too much? Did I do the right thing by buying this dress?” etc. Internal doubts, which are the result of the uncontrolled work of your own mind, are the main devourer of your strength and health. A person who constantly doubts and, most importantly, tries to come to reasonable decisions through constant internal reasoning, is most often not well adapted to prosperity in our life. A continuously working "word mixer" takes away such a person's time and energy in the complete absence of visible results.

This does not mean at all that we urge you not to doubt anything and always have a judgment on any issue. Doubt is the lot of a thinking person. We are only trying to convince you that it is necessary to solve problems not with the help of your “word mixer”, but with the help of stronger and more knowledgeable forces. But in order to resolve your doubts and questions with the help of the subconscious (that is, with the help of controlled intuition), you must be able to silence your mind and make room in your head for answers to your questions.

Powerful energy is a guarantee of success
A person with powerful energy can, at will, come into contact with any egregors, including very high ones, and literally “force” them to fulfill their desires. There are such people, but they are few and they usually do not attach importance to their capabilities. But if you run in all directions at once, violating the second principle of the Event Formation Methodology, then even with the highest energy, you can wait a very long time for the fulfillment of desires. But if high energy and one goal are combined, then it can be realized literally the next day.

You can increase the power of your energy in many ways. Various oriental gymnastics, especially qigong, help very well with this. You can use breathing exercises from yoga or rebirthing.

In yoga, special attention is paid to the concept "prana". The word "prana" in Sanskrit means "vital breath, vital energy." According to ancient Indian beliefs, when breathing, a person absorbs not only oxygen, but also a certain energy substance, which is called “prana”. This energy, inhaled by a person along with the air, is transmitted to various organs of the body and processed by them, forming together an internal “pranic current”.
We also want to offer you one of the famous yoga breathing exercises.

Exercise “BREATHING IN A TRIANGLE”.

One of the most effective techniques in terms of gaining energy in yoga is breathing “in a triangle”, which means the division of the breathing cycle into three stages: inhale-hold-exhale and then repeat this cycle many times.

Different sources give different recommendations for the duration of these stages. Our experience shows that it is best to use the same duration of the stages and keep them in multiples of the number of heart beats - 6 beats (6 beats for inhalation, 6 beats for retention and 6 beats for exhalation). If this duration is not difficult, try increasing the duration of the stages to 8, 10 or even 12 heartbeats.

If you are conducting an exercise in a room with a large table or wall mechanical clock, then the “ticking” of the clock can be used as a unit of reference. One tick-tock usually corresponds to about one second. One stage of the cycle should also last 6 (8,10,12) tick-tock hours.

You can perform the exercise standing or lying down.

Breathing should be carried out quite freely, without interruptions and tension. Inhalation is performed according to the scheme: the lower abdomen is filled with air, then the middle part, then the top of the chest to failure. Exhale - in reverse order: top-middle-bottom.

During the exercise, with the help of the “inner gaze” or “ray of attention”, you need to mentally send energy flows from the lungs to all organs and parts of your body - including diseased organs for their healing. One can breathe through diseased organs, that is, imagine that air enters and exits through this organ (eyes, liver, knee, etc.).

If you perform it before going to bed, then you will have colorful colorful dreams. The exercise can be performed while walking - then the duration of the stage is regulated by the number of steps. The number of breathing cycles “in a triangle” is 5-10 at a time, otherwise you may feel dizzy from an excess of oxygen.

It is desirable to perform the exercise constantly, but to increase your energy and get the effect, you need to do it daily for at least a month.

Breathing exercises give a general, indiscriminate increase in energy. You will feel cheerful, confident, good mood will not leave you. At the same time, the effectiveness of the implementation of your wishes will increase several times.

To charge internal energy, visualization techniques are widely used, that is, imagining that energy flows from the external environment enter your body and fill it.

For example, if you are overcome by doubts on the basis of personal relationships or you want to impress with your cheerfulness and freshness of judgment, then we recommend charging you with light and pleasant energy.

Exercise “SPACE ENERGY”

Stand straight, stretch and release the muscles of the body, close your eyes.

Imagine that straight from the distant depths of the Cosmos, a column of slightly luminous transparent energy descends on your head. You have seen similar pillars in stormy weather, when individual rays of the Sun break through rare holes between dark clouds. The flow of energy entering you through this column can be colored in a color that is pleasant for you.

Golden energy gives fun, lightness, wit. Blue or silver - determination, inner peace, confidence in success. The incoming energy fills you completely and pours out through your heart to others.

The flow of energy should be with you all the time - when you work, travel in transport, relax, etc. You must become, as it were, a puppet - a puppet suspended on a “thread” of the energy flow.

Be a puppet for a few days and you won't recognize yourself, let alone your acquaintances.

You can be charged with energy from the sun, trees, water and other objects of nature. In general, any methods are good. Another thing is that various ways charging gives energy of different “densities” - depending on which energy centers your enhanced energy supply goes through.

Accordingly, if you are going on a date and you need to muster up the courage for a love confession, you need soft and gentle energy - the rays of the setting sun can give it. Here is one of the exercises that will help in achieving this goal.

Exercise “CRYSTAL VESSEL”

• Stand facing the rising or setting sun.
• Squint your eyes and try to see through them a thin ray of sunlight coming from the Sun straight into your eyes. Remember this ray and close your eyes.
• Imagine that your body is an empty crystal vessel that must be filled with solar liquid. Start “filling in” with solar liquid through a ray of sunlight that enters directly into your eyes. The liquid will gradually fill the legs, the torso, spill into the arms, then fill the head and begin to pour out through the top of the head, creating a sunny radiant stream around you.
• If the Sun is covered by clouds or you are indoors, you can imagine a ray coming from above and be charged from it.
• At the end of the exercise, which should last from 3 to 5 minutes, wash the face with open palms.

To indicate the degree of "filling" of the crystal vessel with solar liquid, you can use your hands with the following actions.

Exercise “INDICATOR HANDS” (additional to the previous one).

Stand up straight, relax your arms completely and let them “hang” along the body. Start doing the exercise "Crystal Vessel". As the “filling of the vessel” your hands should very slowly begin to rise to the sides up. This should only happen spontaneously. On a conscious level, you should only watch the process of raising your hands up. Lifting speed - from bottom to top no faster than 3 minutes. The most difficult place is from the horizontal position of the arms to the vertical up, because the shoulder muscles are not used to lifting our arms up, especially through the sides. This position can be passed for the first or second time with some conscious effort.

Hands immediately begin to spontaneously rise in about 60% of people, the rest require a certain amount of effort and time to develop this ability.

This is an exercise for charging with “gentle” energy. But if you are going to sort things out with superiors or with a business partner, and it is desirable to literally impose on your interlocutors the point of view you need, then we recommend that you do next exercise.

To perform this exercise, it is desirable that you be alone in the room for the duration of it and you have the opportunity to mutter or even shout something not very loudly, and at the same time no one will resort and offer to call psychiatrists.

Exercise “I AM THE POWER!”

• Stand straight, raise both hands to your chest, clench your fists and forcefully throw them up, down or away from you (you can use only one hand, in turn).
  
• At the same time, with the most emotional and expressiveness possible for you, literally shout out a short energetic phrase like: “I am power! I am the energy! I am the master (of my life)!” or “I am happy (rich, cheerful, successful)!”. The text can be more practical like: “I am the head of the department!”, “I am submitting a report!” or “I am the sexiest!”.
  
• You need to perform this action 5-6 times in a row. If you do it very vigorously, you will literally feel waves of energy hitting you from the inside to the back of your head.

The exercise is very energetic, but it forms a rather tough energy in a person, which is necessary for the military, managers, businessmen, politicians and just people who want to get promoted or demand a bigger salary. It can be performed several times a day, including immediately before important meetings or performances.

Knowing Ourselves
The next step on the path to increasing your energy is to make sure what a wonderful person you are. To do this, you need quite a bit - just remember once again how many different vertices on your life path you have already overcome. And once again to make sure that you always did it wonderfully.

It should be noted that most people do not remember their successes and greatly underestimate their achievements, and this should never be done.

To help you really appreciate your strengths and achievements, we suggest that you perform a simple exercise.

Exercise “MY ACHIEVEMENTS"

• Take a sheet of paper and a pen. Divide a sheet of paper (across the sheet) into three equal parts with lines. Above each of the parts, make one of the following inscriptions: 1) My positive qualities. 2) What have I achieved? 3) Where can I express myself?
• Accept comfortable posture sitting at the table, relax the muscles of the body, stop the running of thoughts.
• Mentally ask yourself the question: “What positive qualities do I have?” And start writing down the answers that appear in the first column. This can be kindness, cheerfulness, openness, perseverance, the ability to empathize with other people, a desire to help them, etc. This can also include and your very specific achievements - physical strength, beauty, the ability to play chess or speak a foreign language, drive a car, swim, fish, write or draw beautifully, play an instrument or sing songs, etc.

Experience shows that anyone, even the most humble person, can “dig up” in itself at least a dozen positive qualities. So do not be particularly shy, if one sheet is not enough, take a second one.

• When you've completed the first column, move on to the second. In the same way, in a state of relaxation and stopping the running of thoughts, ask yourself the following question: “What have I achieved so far?”.
  
• As soon as the first answers appear, start writing them down, without being distracted by memories and discussions of missed opportunities. Your "word mixer" will constantly try to seize the initiative from you and start discussing some problems - do not succumb to her attacks. In the second column, you must write down ALL the more or less significant achievements of your life. It can be entering or graduating from an educational institution, getting married or divorced, buying a good thing or an interesting trip, meeting interesting people or doing a difficult job, writing a song or catching a big crucian on a fishing trip, etc. etc.
  As we have already said, there is no person who could not remember a dozen and a half or two achievements.
  
• When achievements cease to pop up in your memory, without interruption, proceed to filling out the third column. Ask yourself mentally the question: “Where could I prove myself in the best way?” And start writing down the answers that appear. Again, the answers can be very different. Maybe you see yourself as an outstanding military leader or a prominent politician, preacher or intelligence officer, father of ten legitimate children or a prosperous Don Juan, etc.
  
• Not bad if the entries from the second and third columns intersect and complement each other. This will mean that you write down in the third column not just your fantasies on the topic "Who would I like to be", but some aspects of your real life and activities confirmed by your very specific successes.

Similarly, any person can find five to ten activities in which he is sure to succeed. Unless, of course, he will actually deal with them.

The total time spent on the exercise is from 15 to 30 minutes.

When you finish the exercise, you will need to return to your normal state of consciousness, review and analyze the notes again. We are sure that it will be a great revelation for you to see all your virtues and achievements at once. People tend to forget and downplay their achievements and focus on shortcomings, which reduces their energy and self-confidence.

Doing the above exercise will surely increase your self-esteem and self-confidence - i.e. will increase your energy and facilitate communication with high egregors.

But do not throw away these sheets with the completed exercise, but save them! And write down your new achievements in them as they appear. And if you remember and look for new achievements, they will constantly appear in your life. And you will be more and more convinced of what a talented, successful and simply outstanding person you are! You will be filled with a sense of your own importance, and this is the high self-esteem necessary to quickly achieve the goals you need.

And do not forget that next to you are the same outstanding and successful people, so you have no reason to look at other people with contempt or arrogance. This will already be an idealization (that is, an exaggeration) of your abilities, and Life will be forced to give you a lesson in destroying this idealization. Therefore, just think: “I'm super! And the people around you are great!”, although they may not be aware of it.

And it's time for us to sum up the next results.

RESULTS.
1. The term for the implementation of the planned events directly depends on the internal energy with which you will go towards their implementation. Therefore, by all available means, you need to increase your energy and your self-esteem.
1. To increase your energy, the first thing you need to do is get rid of constant doubts and fears. We have already considered methods for stopping the "word mixer".
2. The next way to increase your energy is to use various kinds of exercises, during which you will visualize the flow of energy into your body from external sources, which can be the Sun, trees, mountains, fields or open water.
3. To increase your self-esteem, it is very important to record on paper all your previous achievements and constantly add to this list.

This is the very first book methods of Alexander Sviyash, which in the future developed like technology Intelligent life.

Tibetan hormonal gymnastics has been known for more than a decade, but it has attracted close attention only now. A set of simple exercises is credited with truly miraculous properties, starting with the ability to live an additional twenty to thirty years.

This gymnastics was practiced by monks in one of the Tibetan monasteries. It only takes five minutes a day. Tibetan hormonal gymnastics allows you to maintain all the endocrine glands that produce hormones in a young state, at the age of about 25-30 years.

What gives:

The monks of Tibetan monasteries are famous for their health and longevity. This fact can be associated with an ascetic way of life, a special mountain climate, proper nutrition. But supporters of hormonal gymnastics give her the leading role in longevity.

Hormonal gymnastics Tibetan monks helps:

* Proper functioning of all body systems;

* Stabilize the hormonal background, which is especially important for women;

*Improve visual and hearing acuity;

* Improve and rejuvenate the body;

*Improve memory;

* Stimulate the work of the organs of the gastrointestinal tract;

* Get rid of psycho-emotional stress, chronic fatigue;

*Heal chronic diseases;

*Increase life span;

*Strengthen blood vessels;

* Establish lymph outflow;

* Strengthen muscles and joints, get rid of pain;

* Increase skin tone, get rid of cellulite and excess weight;

* Align the oval of the face, tighten the chin, get rid of wrinkles;

*Recharge with vivacity and energy for the whole day

Execution rules:

One of the brightest followers of the Tibetan monks was Olga Orlova, a folk healer who practices breathing, volitional, and hormonal techniques on herself. She strongly recommends that you follow the basic rules for performing a gymnastic complex, since without them there will be no expected effect.

* The optimal time to perform a set of exercises is considered to be early in the morning (before six in the morning), but if it is not possible to do gymnastics in the morning, then it is better to do it at a convenient time than to skip the day altogether;

* The second rule automatically follows from the first rule - it is necessary to perform the exercises every day, without gaps;

* Exercises are performed after waking up in bed. If the mattress is too soft, then you can move to the floor, to a gym mat or blanket;

* Gymnastics is suitable for people of any age, but has a number of contraindications;

*All exercises are performed in a clearly defined rhythm: 1 second - one movement. Almost every exercise must be repeated 30 times in a row;

*On the initial stage an exacerbation of chronic diseases is likely, Olga Orlova warns about this and indicates that this is a normal, natural reaction of the body;

*To activate the lymph flow and start the digestive system, after the end of the gymnastics, you should drink a glass of warm boiled water;

*Women during the exercises put their left hand on top, and the right hand on the bottom.

Contraindications:

There are a number of diseases in which you need to approach the implementation Tibetan gymnastics with caution or abandon this method of treatment altogether:

*Rehabilitation period after surgery;

* State of hypertensive crisis;

*Parkinson's disease;

* Gastric and duodenal ulcer;

* Diseases of the spine, joints during the period of exacerbation

In each case, everything is individual, diseases are not a direct ban, but require specialist advice.

Exercises:

Morning hormonal gymnastics consists of ten exercises, which must be performed in a strictly established sequence and a clear rhythm. There is a gradual activation of the endocrine glands, the lymph flow starts, the body starts working after sleep.

Exercise 1. We rub our hands.

Lying on the bed, rub your hands for a few seconds until they become hot. At the same time, you will diagnose your biofield at the moment. If the palms are dry and hot, then everything is good with energy in the body. If the palms are warm, then the biofield is reduced. If the palms do not warm up and become wet, then this indicates serious malfunctions in the body. In any case, do this gymnastics, as it will allow you to get rid of all failures and diseases.

Exercise 2. Palming.
We put hot palms on the eyeballs. We begin to press on the eyes at the following pace: one second - one movement. Thus, do 30 movements in 30 seconds. Then leave your palms in front of your eyes and hold for at least another thirty seconds, and if you have poor eyesight, then about two minutes is better. At this time, the eyeball and all the receptors around are nourished. Your eyesight will gradually improve. In addition to vision, the natural hair color will be restored.

Exercise 3. We pump over the ears.
We press our hands on the ears, while the fingers are behind the back of the head, we press the palms to the ears and make 30 movements at a pace of 1 movement per second. For some time, symptoms of chronic diseases that you have may begin to appear, especially if they are related to the ears. Do not stop the exercises, just do them "softer" if there is pain. After some time, chronic inflammation of the ear disappears. Hearing will also improve. Almost all chronic diseases can disappear within six months. Serious illnesses may take longer to heal: a year or two.

Exercise 4. Facelift.
Next exercise: thumb we put it behind the ear, squeeze our hands into fists and start a facelift from the chin to the ears, pressing hard on the face. We also do 30 times. After this exercise, you may feel a rush of blood to your face and even sweat a little. The oval of the face is tightened, lymphatic outflow improves.

Exercise 5. Forehead massage.
Then we put the right palm on the forehead, the left on top and begin rubbing movements from temple to temple. You can not touch your forehead with your hands, do it at a distance of several centimeters from your face. But if you want to smooth wrinkles on your forehead, then you need to touch the skin. We also do 30 movements in 30 seconds. This exercise heals all the sinuses, and also activates the pituitary gland.

Exercise 6. Massage the top of the head.
This exercise affects the parietal region. We "fly" with handles overhead. We put a roller under the neck or fold the pillow, weave our hands into a ring. The right hand is below, the left hand is on top. We begin to make a movement a few centimeters from the head from the forehead to the back of the head. We do 30 times. Then we “hover” over the crown and make movements from one ear to the other. Also 30 times. This exercise is very good for those who have high or low blood pressure. The pressure will return to normal. This exercise improves mobility. shoulder joints, as well as the muscles of the hands are pumped up. Pain in the shoulders passes, and if you could not raise your arms up before, then after a while you will be able to do it easily.

Exercise 7. Thyroid massage.
The next exercise: put the right hand on the thyroid gland, put the left hand on top. We begin to make a movement with the left hand from the thyroid gland to the navel at a distance of several centimeters from the body. So we do 30 movements. At the end, we put the left hand on the right and linger in this state for a few seconds.

Exercise 8. Massage the abdomen.
Then we slowly slide our hands onto our stomach, the following exercise: we do circular motions hands on the stomach. Hands are also folded: right below, maiden above. We do 30 times. At the same time, chronic constipation disappears, intestinal activity normalizes.

Exercise 9. Shaking.
The next exercise is best done on the floor if you don't have a hard enough bed. We raise our arms and legs up, palms and feet are directed parallel to the floor. First we rotate the hands at the wrists, and the legs at the ankle joints, then we shake. At the same time, blood circulation in the capillaries improves. Minor energy channels are also cleared. We count to 30 (if possible, we do longer).

Exercise 10. Rubbing the feet.
The next exercise: we sit down and begin to massage the feet. You can do them at the same time, you can take turns first one foot, then the other. If the feet are dry, then lubricate them with some kind of oil, such as olive oil. When found on the feet pain points give them increased attention. Focus especially on the center of the foot.

Proper nutrition will improve the condition.

To complement the effect that hormonal gymnastics has, breathing exercises, a glass of warm water on an empty stomach and a change in the concept of nutrition will help:

*Products must be subjected to minimal heat treatment;

* Food should be fresh, not reheated, you should not cook for the future;

* Useful boiled and baked food;

* Fry should be in ghee, refusing vegetable;

*Foods rich in starch should not be processed at high temperatures;

*Milk is good for children and not needed for adults;

* Separate nutrition allows you to maintain the intestines in order - a combination of incompatible products causes rotting, fermentation, intestinal disorders.

Just a few minutes a day will allow you to set up your body for proper functioning, launch its protective functions, and recharge your batteries.

The inherently simple hormonal gymnastics of Tibetan monks will be beneficial if you believe in it and tune in to success.