Useful exercise in the morning. What effect can be expected? Morning workout for the hands.

Morning exercises help body wake up fasterto invigorate the mind and provide physical tone for the muscles.
Regular charging promotes weight loss.
Properly selected training complexes improve blood circulation and normalize metabolism.
Morning exercise is sometimes the only physical exertiontherefore it cannot be neglected.

Here are 4 reasons why you should include morning exercises in your daily schedule. The main condition is constancy! We have prepared a special set of exercises that takes only 15–20 minutes.

They lie on their backs and stirs for a long time. Lift your legs straight into the air. Lower your lower back with your hands. Pull your shoulders far down and bring the shoulder blades together as close to your back as possible. Tighten your pelvic floor and buttock muscles to stretch your back even more intensely. When you exhale, fold your legs back and fold back back to the starting position.

Sit on the floor with your legs straight and straight. Position the left leg, the right leg remains extended. If this is too uncomfortable, the right leg may also attract the body. Place the left leg foot on the outside of the right knee so that both legs cross. Turn your upper body so that you can look at your left shoulder back. In doing so, turn your right hand and use your elbow to apply gentle pressure to the outside of the corner leg.

Rules for building morning exercises

For a morning workout, calm exercises are suitable. The complex should be composed without including heavy loads on the body. The body after sleep is relaxed, the main task is stretch your muscles, improve blood circulation, nourish the body with oxygen and vigor. In addition, power loads in the morning are undesirable, the functioning of the cardiovascular system suffers.

For especially articular: try directing your right arm in this position through the small triangle that forms your corner leg. Then try to grab your left hand behind your back. First, kneel down and keep your back straight. Place your left foot up and stretch your right back a little further so that it rests on the back of the foot. Lower your pelvis until your left knee is definitely above your leg. Place your palms together in front of the chest. Then raise your arms above your head, pull back slightly and stretch your pelvic floor muscles.

The complex of exercises for morning exercises includes:

Warm up. Any physical complex should begin with a warm-up. This prevents stretching, increases tone, increases blood flow to the muscles. Ligaments are becoming more flexible. Warming up takes about 5 minutes.
Core exercises. The rest of the charging complex takes 10-15 minutes. Exercises are more intense and work out different muscle groups.

Before starting charging, it is not forbidden to drink a glass of water, also do not forget to calmly and deeply breathe. Now, in detail for each item.

Body exercises

You lie on your back, outstretched arms push you under the body, so that folded arms rest under your buttocks. Try to pull out the shoulder blades as far as possible. If possible, the upper shoulders should be placed under the body. Lift the chest by pressing your elbows firmly to the ground and tightening the braces even further. The head is free with the top on the floor. There should be no pressure on the head or neck!

The benefits of morning exercise

First enter the relaxed position of the abdomen. Then lift both legs and hold hands behind your back. Grasp your ankles and try a few swinging movements, carefully pulling your legs to your head. In fact, there are people who love sports. You run or go to the gym - this is not a myth. They are motivated and stay at the ball. Of course, there are sports couplings. We do not have to be highly efficient athletes in order to be more active, but a little movement, of course, will not hurt us.

Warm up

Warm up exercises are based on rotation, bending, and tilting. They are aimed at restoring the joints of the body.

1. Perform inclinations back and forth, make turns to the right and left.

The simplest exercise for any place and time

Whether in the office or in the office, we spend most of our day sitting mostly. But even during working hours we can keep fit! A simple exercise that exercises the muscles of the buttocks: Tighten the thigh and buttocks for 30 seconds and leave them free. This exercise can be done not only in the office, but also distributed throughout the day - whether during a long line of purchases, during a conversation or at a time when the traffic light is red.

No excuses more and less laziness

There is a lot to offer in the sports area. That's why you can choose the sport that you like best. The easiest way is, of course, registering in one. To avoid excuses, you do not need to go home before sports. You can take sportswear to work or university and thus save time. It would be better if the gym was close to home or work, as overcoming is easier.

Slowly rotate your head clockwise and vice versa.

Arms and shoulders

Rotate your shoulders. First, the left shoulder, then the right, after simultaneously.

Mahi hands. Move up and down. Then left hand below, right above and try the opposite.
Hands at chest level, bent at the elbows. Take them back, then to the sides.
Swing arms in front of the chest - to the right and left.
Rotation of the hands in different directions.

Torso

Sports in everyday life: our top 10 tips

Let's start when we get up: in the morning, first of all, you can calmly stretch your muscles by doing simple yoga exercises such as sunlight. These exercises not only strengthen your leg and buttocks, but also make you more alert. Way to university or work: depending on how long the route takes, you can go by car or by tram, bike or even take a walk. Thus, you not only spend more time outdoors, but also have more time for you. Even in everyday life, you can catch a tram earlier and run several stations. Or make a big purchase in a few days, so that you are on the go several times. If a car is needed, you can park it away, so a longer walk is required. If we are already on the topic of shopping: you can also become active in shopping! Do not go shopping, return to stores and return with heavy handbags. So shopping plus sports in one, great! If you travel a lot and often, you can always walk along escalators and lifts. Instead of a comfortable ride, you should choose a ladder. Anyone who does this every day is already doing a little stamina training. If you do not want to leave the house, you can also train in front of the TV and at the same time watch your favorite series. Just yogamatte and do some simple exercises - squats, squats, boards or reclining. And then clear another round? No one likes to make a budget. But from today there are more reasons to keep it clean at home. Because only 30 minutes of dust consumption corresponds to 120 calories. Instead of meeting friends in a bar, you can also walk or walk with them. In the evening we spend some time with our mobile phone at home. How about moving around the apartment while you are on the phone, instead of being lazy lying on the couch?

More pushes for your motivation.

We continue to brush our teeth - even here we can play sports!
Train your balance, alternately for fifteen seconds on one leg.
Or just do a knee bend, as well as steps with a mistake.

If you are structured and have a schedule for your sporting events, you will stay on the ball for a long time.

Hands on the belt. Carry out inclinations first in one, then in the other direction.
Rotation of the pelvis clockwise and vice versa.

Bend and unbend your knees. Lift the right leg, then the left.
Ankle rotation in different directions.

Charging completion and common errors

Finish charging by sipping. Stand up straight posture. We reach upwards, on exhalation we stand on socks, on inspiration we lower ourselves. We establish breathing, recover, morning exercises are over!

Are you still too unmotivated? There are several ways to help you in sports. Another possibility: to find a sports partner, because the shared suffering is known to suffer half. For the second or in the group, you can motivate yourself or even arouse ambition through betting.

Nowadays, we sit too much. No wonder then when we feel lazy. It goes without saying that the body needs balance, because without compensation, complete regeneration is difficult. Sport supports stress reduction - and therefore energy production. Do you think a few steps or steps do not matter? Once you integrate the sport into your daily life, success comes on its own.

Avoid major mistakes when doing and completing exercises. Let's consider them in more detail.

The basis of any physical activity is regularity. This also applies to morning exercises. Optimal morning exercises 4-5 times a week. In this case, a beneficial effect on the body is ensured.
If you feel that the load is great for you, reduce the number of repetitions. And vice versa. At the same time, do not try to include as much load as possible in charging. In this case, you can get very tired, and the goal of charging is to get working for a day, and not a loss of strength.
After charging is complete, check your heart rate. He should not exceed 120 beats per minute. If more - reduce the load.

You can complete the set of exercises for morning exercises contrast shower. It is not forbidden to drink water and have breakfast. It is advisable to include scrambled eggs or porridge in the menu.

How does morning exercise affect the body?

And with the help of which you can get an abdominal strip, even without expensive and time-consuming training in the gym. However, you should be aware of some important tricks and tricks, so six home exercise exercises and a curriculum work great. Whether traveling, in the office, in the gym or in the bedroom. Because it is simple and simple.

Beautiful and sexy abdominal muscles are mainly associated with training the rectus abdominis muscle, the rectus abdominal muscle. The oblique ones marked in the graph on the left in purple are probably the most “stubborn part” of the entire abdomen and represent the lateral abdominal muscles.

A set of exercises for morning exercises on video

We have selected for you a video clip with a set of exercises that will help to make up a general impression of how morning exercises should go and set an example to follow.

Thus, subject to a well-designed complex, charging is considered good remedy increase efficiency and recovery after sleep. but the effect of it lasts all day. In conditions of lack of time, you can limit yourself to a warm-up, but it is advisable to spend time on the main part.

Simple exercises for morning exercises

How you can complete the exercise, you can see very well in this graph. Starting position is kneeling with elbows on the Pezzi ball. Now you tighten the abdominal muscles, lean forward slightly and roll with your forearms along the ball. Your body stretches, but remains on its knees in the same position.

Charging completion and common errors

Now the positive phase of the exercise begins, because after stretching you now stretch six packs to return to the starting position. Your forearms roll backwards along the ball. For the first step, Pezzi exercise the second, only in the opposite direction.

How do you build your morning? Does it have time for exercise? Here are two questions to discuss in this issue and we will also be grateful for the likes, shares and other recommendations.

It is useless for anyone to persuade him to do something until he himself understands his own benefit or benefit. For example, what exactly will give him morning exercises. Moreover, one should not be forced to do something that the individual is not sure about. Disbelief in the usefulness of the physical education complex and the implementation of exercises just because “it is necessary” quickly turns into a routine that does not benefit health.

Hands support the upper body and have the same position as with the support. Now you kick the ball away from the body with your feet and return it using your abdominal muscles. Beginners should never do this exercise! This is one of six exercises for the home, only for experienced athletes.

Lateral crunches on a ball Pezzi is a pure abdominal exercise for the lateral abdominal muscles, which stimulates oblique and transverse abdomins. Pezzi Ball also serves as an effective aid for exercise. However, a chair or couch can be a reasonable substitute.

Why do many fail to start regular exercise

Many try to do morning exercises. But not everyone has become a habit. They find even less in themselves the strength of will to exercise regularly, although they have heard about the benefits of physical exercise.

What are the reasons that interfere with my studies? Here are some of the most common:

Since the animation shows beautifully, you are lying across the ball, the hip is fixed, and the hands are behind the head. It’s important to remember that your arms and hands don’t pull your head, but you simply lift your upper body using your abdominal muscles. From the photo you can easily see that the upper body is comfortable on a Pezzi ball. Legs are supported and fixed on the floor. Hands holding the ball, alternatively, a small dumbbell or ball for medications can be imagined for advanced players.

The movement goes from left to right. Hands should not fall below a parallel position. The ball serves as a support and helps when turning. Rotational movement is the main movement and should not end with hasty fidge. In the picture you can see very beautifully that the final position includes only a slightly elevated upper body.

the abstract and speculative realization that it is "necessary" and "useful." At the same time, the doubt and non-obviousness of the fact that he needs morning physical procedures is revolving;
the inertia of life interferes with the correct psychological mood for recovery with the help of home exercises - I lived without charge for many years, and I will still live;
elementary laziness;
desire to sleep a little longer in the morning (because we are so tired!);
chronic lack of time for morning preparations before going to work;
fear of negative sensations - shortness of breath, uncomfortable health, especially after the first exercises, when they begin or joints.

How to be? Of course, in no case should you force yourself to do morning complex exercises, because it will not bring benefits. The idea of \u200b\u200bhome charging every morning you need to "catch fire." And pick up for a week such exercises that are best "fit" into the individual rhythm of life in terms of time and intensity of physical activity.

Cranes are very simple and effective, but often do not work correctly. As can be seen from the figure, the hands serve as guidance and not support, as one might learn from school. Hands can be held behind the head. Depending on taste, ears or forehead. You only tighten your upper body with the abdomen, hold the tension for 1-2 seconds, then slowly and slowly lower it.

So many repetitions is useless and counterproductive! After that, burning is so unbearable that it is no longer possible. For crunches, slightly lift the upper body, exhale, hold the tension for 1-2 seconds, then lower the upper body and inhale. Absolutely no tools that you need with this option, classic crunches.

What is the difference between physical education and sports

Sports training is subordinate to achieving a specific result - to set a record. Often, the stresses experienced by the body run counter to health benefits, and often cause harm, even without the use of stimulant-doping.

Physical education is a workout with a mandatory benefit for your health. Exercising in the morning is an integral part of physical education. Moderate exercise stress It helps to quickly transfer the body to an active state after sleep, accelerates morning drowsiness and lethargy, improves tone, improves mood.

The benefits of a complex of regular physical exercises that the body receives during morning exercise are enormous:

the condition of the heart and nerves improves;
energy channels are being cleaned;
muscles are strengthened;
posture improves;
increased appetite;
insomnia recedes;
normal body weight.

Morning exercise makes thinking clearer, making finding and making the right decisions easier. Personal success and effectiveness are increasing, there is a reserve of strength to carry out everything conceived during the day.

Simple Ways to Find Time to Charge in the Morning

Thoroughly review your to-do list every morning. Choose those that can be partially or fully transferred to the evening. For example, if you don’t eat at work in the dining room or buffet, and fill the jar or thermos every morning with a home-made lunch to warm it in the microwave in the afternoon, you can prepare the jar shortly before bedtime. Before leaving home, it remains to pick her up from the refrigerator.
Get rid of the habit of lying down after waking up.
Set an alarm 15 minutes earlier, although this measure is associated with a change in habits. And the habits we change oh we do not like!

How to get the habit of doing exercises in the morning

If you have wisely realized the benefits of home exercises, but doubt whether you have the courage to perform them for a long time, you can consciously limit the time to a specific time frame. For example, tell yourself: I will be engaged in exactly a week.

After completing the exercises for a week, make the following decision: continue the morning exercise classes further or stop, because this is not yours.

At first, it is useful to compose and record a home charging complex on paper. When choosing simple exercises for beginners, you must remember that immediately after waking up, you should not train strength or endurance. Basically, these should be sports movements to increase blood flow, breathing exercises, stretching and flexibility training.

After sleep, it is better to make smooth movements, the morning complex should be relatively slow and without sharp movements.

Exercising in the morning should cause a surge of strength, not fatigue. If fatigue quickly builds up, you need to reduce the number of repetitions or reduce the number of elements to be performed.

The daily morning complex of home exercises takes only 10-15 minutes, allowing in return to get a charge of energy for the whole day.

A set of morning exercises for beginners

When performing simple sports movements, the starting position is feet shoulder width apart, arms are lowered, back is straight:

Warm up. Walking in place for 1 minute. Breathe calmly and freely.
Describe the circle with your hands and lift them up while standing on your toes. To inhale the brush up, stand on your toes. On the exhale, lower the hands, stand on the feet. Repeat 5-10 times.
Put your palms on your belt, turn your head left and right, tilt forward, backward. Then alternately to the motionless right and left shoulder, trying to reach each ear 5-10 times.
Put your left palm on your belt, raise your right palm. Tilt your torso to the left. Change hands to lean to the right, 5-10 times in each direction.
Spread your arms to the sides and turn the body left and right, like a helicopter, 5-10 times.
Brushes on the belt, tilting back and forth 5-10 times.
Holding the back of the chair (not the wheelchair), swing your right foot forward, backward, left and right, in front of you. Perform 5-10 times for each side.
Sit on the rug, slightly spread the straightened legs in front of you. Reach with your fingers to the feet 5-10 times.
Lying on your back with bent knees, one knee 5-10 times try to touch the floor to the left and right of the body. The hands are on the floor, palms down parallel to the body.
Get on all fours, bend your back with an arc up, then bend it down. Try to achieve maximum amplitude. Perform home exercise 5-10 times.
Rotate with both shoulders forward ("going forward") and backward ("going back") 5-10 times in each direction.
Circular rotation with straightened arms back and forth 5-10 times.
"Scissors". Make straight movements horizontal movements parallel to the floor, then vertical. Each type of movement to perform 5-10 times.
Crouch 5-10 times, trying not to take your heels off the floor. Keep your back straight.
Jumping in place on the right, left, on both legs, performing 10 jumps in each position.
Running on the spot for one minute.
Describe the circle with your palms and lift them up while standing on your toes. Slow down, tilting the body forward. To inhale hands up, to exhale down, only 5-10 times.