How to train yourself to do morning exercises: sets of exercises. Morning exercises - rules of implementation, set of exercises and their effectiveness

Good day to all. Today, the article will talk about how to properly do exercises in the morning for men and women, and at the end of the article you will find a video with a set of exercises for morning exercises.

Why do you need morning exercises?

At the end of the last century, the state took care of the health of citizens. Therefore, industrial gymnastics was the norm, and it was carried out right at the workplace. Exactly at 11 a.m., the assembly line at the plant was switched off, people jumped up from their jobs and, as is, in white coats, began to energetically wave their arms, looking like a flock of white swans, ready to take off and fly to warmer countries.

Smart people did not neglect morning exercises even at home, and therefore, in the interval between getting up and a hasty morning snack, they managed to find time and do a few energetic movements, and for the more advanced ones, move on to water procedures.

Among people who are lazy and incapable of making any effort early in the morning, morning exercises evoke a kind of condescending attitude. They say there is nothing more to do. After all, what could be more pleasant in the morning than a cigarette and a cup of strong coffee? Official medicine also adds fuel to the fire, claiming that the body, which has not yet fully awakened, still resists such an abrupt start to the day, and this, they say, is violence. And it’s better to reschedule classes for the evening, although, purely functionally, this option is not entirely convenient. Well, for example, a person comes home from work, after any daytime snack he sits down at the table, pleasantly spends at least half an hour chewing, and after that - you are welcome to get some exercise!

And in general, why do you need exercise in the morning and who first came up with this idea? After all, a really abrupt transition from sleep to physical activity is unlikely to bring such undeniable benefits to the body. But, firstly, who said it was harsh? You, thank God, are not in the army. It’s worth getting up at least five minutes earlier - and there you have it, there’s enough time to “come to your senses.” And the load itself - is it really necessary, covered in sweat, to squeeze out the last of your strength?

Start with a warm-up. After all, what does our body need first of all, having been motionless in one position all night? . So, smooth, leisurely movements that stretch the spine - this is your morning arsenal. Well, if health is immeasurable, then you can, and. It already feels like it.

The benefits of morning exercise

It is very important to learn to listen to your body, but not to be led by it.

Man is dreamy and lazy by nature; most of us don’t bother with any exercise at all. Only here is the result of our laziness - pain in the back, joints, which, without receiving the necessary movement, will increasingly remind you of themselves, especially in the mornings - all this does not await you in some dense old age.

Now 30-year-old people are ordinary patients of chiropractors and neurologists. For some reason, God knows what efforts to prevent these problems are not enough for us, but then sitting in the clinic with a face twisted in pain is welcome. So, treatment is now oh so expensive...

Exercise not only gives us tone and energizes us, but also has a positive effect on the cardiovascular, respiratory and nervous systems, and enhances the metabolic process in the body.

Please note that you may need to charge special mats, which you can purchase in the store.

How to do exercises in the morning?

I know from myself that starting morning exercises after a break or for the first time is not an easy task. In my heart, everything is against it; there are more than enough reasons to postpone the start until tomorrow. And tomorrow - for the day after tomorrow. So ad infinitum.

But there is a little trick that personally helps me a lot. So I get up in the morning and before telling myself, two exercises today, that’s enough. Well, stretching and bending don’t count. And the exercises are on the most current topics. So to speak, I'm starting small.

Or an exercise to tone your chest. Hands in front of you, palms together. Press your palms against each other with force, so that you feel the tension of the entire shoulder region. And not just two minutes, but at least five minutes. Then there will definitely be some sense.

Well, if you also reduce flour and sweets, the result will be noticeable very soon. And then a sports interest appears - add a couple more exercises, then a few more. Choose those that are most relevant to you. It is absolutely not necessary to take a set of exercises and follow it from start to finish.

Try and experiment, this will help diversify your exercises and add interest to exercise in the morning.

Video with a set of exercises

We must not forget that although the exercises for women and men are similar, they are still different. Below are 2 complexes, which, in my opinion, are among the best.

For women

For men

Conclusion

Let's summarize. Is our laziness and saving worth some ten minutes in the morning of our health? A boost of vivacity, a surge of energy, and just a good mood - morning exercises give us all this. With her, our day begins with a smile, and the upcoming tasks do not seem so overwhelming. So cast aside your doubts and get started today.

But don’t forget to make your set of exercises effective, increase the load from time to time and don’t be afraid to try new things.

Thank you for your attention! Write in the comments how you do your exercises in the morning?

Best regards, Vladimir Manerov

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Comments to the article: 20

1. Olga 2015-08-11 at 19:51

   Thank you very useful article. And in truth, those who do exercises in the morning live much longer and at 80 are still not feeling bad :)

   The main problem is to force yourself to get up in the morning and do some exercises. Your advice is correct - you should start with a small number of repetitions and gradually increase and increase :) *THUMBS UP*

   Answer

2. Vladimir Ivanovich 2015-09-23 at 19:29

   Doing exercises in the morning is not always possible. It’s easier to force yourself to go for a run. I practice light jogging for 12-15 minutes. It accelerates the blood, saturates it with oxygen, but fatigue has not yet had time to come. Therefore, after a shower you feel very energetic.

   Answer

3. kateri-na 2015-10-12 at 09:37

   You inspired me a lot! The role of morning exercises is difficult to overestimate. Body exercises are an essential component of human harmony. His physical form affects what happens in his life. Even if we think that this connection is not obvious, it still exists!

   Answer

4. Lyudmila 2015-10-25 at 23:56

   I am also naturally lazy, every time I promise that I will start doing morning exercises, and every day I put it off. I carefully read the elementary exercises, and it’s really not difficult, motivation is important. I decided that my morning would 🙁 start with basic exercises.

   Answer

5. ulealen 2015-10-27 at 12:01

   As I grew older, I became convinced that exercise in the morning is necessary. 5-10 minutes to stretch your sleepy joints, tired from yesterday, to get the blood flowing. Nothing complicated, a couple of exercises on the arms, twirling the elbows, bending and turning the body, squatting a couple of times, and off to the shower.

   Firstly, the body wakes up as quickly as possible. Especially good for those who have difficulty waking up. As my father said: “They woke you up, but forgot to wake you up” 😀

   Secondly, you get a boost of energy for the whole day. I don’t know about anyone, but if I don’t knead my bones in the morning, I feel like a boiled sausage all day. 😀

   Answer

6. Denis 2015-11-27 at 13:25

   Forcing yourself to get up earlier in the morning and do exercise is extremely difficult. But you have to try, make an effort on yourself, and then the buzz from exercise in the morning will appear. That's exactly what I did. At first it was difficult and I started with just a couple of exercises. And then it started. Now the small complex is at a good pace, this is the norm.

   Answer

7. Alejandro 2015-12-10 at 09:56

   I won’t say that I do exercises every day, but 4-5 times a week I devote 20 minutes of my morning time to this activity. I trained myself to wake up (and, accordingly, fall asleep) half an hour earlier.
   But my exercise is probably a little wrong: 15 minutes on a cardio machine + five minutes on a home horizontal bar.
   but I feel invigorated after it. 2016-01-07 at 01:08

   I used to do exercises, but not regularly. In the morning I start doing exercises in bed for the lazy, and then I get up and do exercises. In the new year I decided to do it every day. Now it’s good, while it’s the holidays, I can do it without any problems. But when I go to work, I don’t know how it will turn out. I just work shifts, in the morning I leave the house at 5 o’clock in the morning. I walk to work, 45 minutes. I’ve been walking like this for almost 20 years, I’m already used to it. but I’ll try to do at least a little exercise.
   And in the evening I will do other exercises for my back and joints. squats. Exercise makes us more energetic, and our health improves.
   but my husband is exactly as you wrote - a cup of coffee and a cigarette in the morning. And he doesn't have breakfast. I can’t convince him at all. Doesn't like moralizing. =)

   Answer

8. Igor 2016-01-10 at 14:24

   Hello Volodya.
   Sorry for asking an off-topic question, but I'm interested.
   You have a thumbnail in your closed post, and when you open the article, a larger picture appears.
   Do you do this using a plugin or script?
   Or is it a feature of your template in general?

   Answer

The answer lies in the word “Charge” itself. You help the body get into active working mode, activate blood circulation and metabolism and recharge your batteries for the whole day. Morning exercises help people who do not exercise to maintain their body in a healthy state. We can say that morning exercises are a daily dose of health-improving physical education.

Morning exercises will also be useful for athletes. You can perform health and recovery procedures. For example, warm up well and work on developing flexibility to relieve muscle tension after heavy weight training. Then douse yourself with cool water, this will be very useful for accelerating muscle recovery, improving blood circulation and strengthening blood vessels.

Options may vary. For example, you can perform additional, auxiliary exercises that you do not have time to do in your main workouts.

What exercises should you do in the morning?

Morning exercises can consist of a variety of gymnastic exercises. In fact, it is very similar to a simple warm-up before a strength training session. You need to work hard on all your joints, stretch and warm up your whole body, stretch and wake up your muscles. As a morning exercise, you can use a set of exercises to develop flexibility or a set to improve posture; a light jog is also perfect.

Additionally, you can include some power elements in your morning exercises. For example, push-ups and abdominal exercises. We recommend finishing each morning exercise with water procedures - douse yourself with cool water.

How long should morning exercise last?

We recommend spending at least 10-15 minutes on morning exercises. During this time, you will have time to warm up your whole body and perform several exercises to develop flexibility and improve posture. Depending on your goal and capabilities, you can perform more extended exercises, adding more developmental exercises to it or, for example, do a longer run.

If you do a lot of different exercises or your morning exercises last long enough, then this may no longer be exercise, but a full-fledged sports training. What exactly to do, a small morning exercise or a full-fledged sports training, depends on your goal, your capabilities and your sports schedule.

How long should it take after waking up?

In the morning, when you wake up, we first recommend washing your face and brushing your teeth to have fresh breath. If necessary, you can drink some water. If you study at home, open the window in advance so that the room is well ventilated and filled with fresh morning air. Now you can begin easy warm-up exercises, gradually moving on to more complex exercises.

Do you need to do exercises if you exercise regularly?

If you are doing fitness for health or to lose weight, then with the help of morning exercises you can complement your main workouts. For example, you can do an extra light jog plus exercises for the abdominal muscles, you can do exercises for posture and to develop flexibility, as well as morning water treatments. All this will benefit you. Whether to do additional exercises or not depends on your desire and the overall training schedule.

If you are engaged in a strength sport to grow muscle mass, then of course you should not strain your muscles too much during exercise, so as not to interfere with recovery. But you can also do morning wellness procedures - flexibility and hardening exercises. This will be beneficial and improve muscle recovery.

It helps not only to control your weight, but also to take care of your health and good spirits, which is much more important than the fight against extra pounds. For it to be beneficial, it needs to be approached systematically. It is difficult to select the best set of morning exercises, because everyone chooses exercises for themselves, so next we will look at several successful options.

No coffee

Most people are skeptical about physical activity and especially about morning exercises. To get out of the inhibited morning state, use coffee or a contrast shower. But these are just stimulants that do not awaken the body, but only temporarily dull drowsiness and fatigue.

And they give a simply amazing effect - they awaken the entire body, tone the muscles and charge a person with energy for the whole day. A cold shower or a cup of coffee only affects the functioning of the brain and nervous system, but in order to fully wake up, you need to use your muscles and joints. A good morning exercise copes with this task and gives a person a great mood and vigor for the whole day.

The benefits of morning exercise

Before we look at the best complex, let's find out how else morning activity is useful.

The most important thing that morning physical education can give is the improvement of the body. But this is only possible with a systematic approach, which involves not only regular execution, but also gradual complication of the exercises. Immediately after charging, you can feel how your body “blooms”: your mood rises, and your brain and nerve cells begin to work fully. All this ultimately leads to new successes and conquering the desired heights.

Charging rules

As with everything else, morning physical education has its own laws and rules, by adhering to which you can guarantee yourself a high-quality result. Otherwise, even simple morning activity can lead to negative consequences. Let's find out what you need to do to get a good morning exercise:

1. Immediately after waking up, you should not overload the body with heavy exercise - this can negatively affect the functioning of the heart.
2. It is recommended to start exercises right in bed. This can be: stretching, bending arms and legs, turning the body and other simple actions.
3. When you get out of bed, you shouldn’t immediately start exercising; first you need to give your brain and nerve cells a couple of minutes to wake up. During this time you can wash your face. Now you can begin the main set of exercises.
4. You need to pay special attention to breathing, because it saturates the cells with oxygen and increases the overall tone of the body.
5. You shouldn’t overwork yourself, since the main goal of exercise is to wake up, and not to pump up a bunch of muscles. If your body gives signals of overwork, be sure to listen to it.

The best exercises for morning exercises

Maximum stimulation of the body is achieved only by performing well-chosen exercises. As you probably know, there are many methods and types of morning exercise. As in any other sport, there are fundamental exercises that are included in any well-designed system. Let's take a look at them:

1. Neck area. This is where standard bends, turns and head rotations come to the rescue, improving blood flow to the brain and awakening the whole body.
2. Hands. It is recommended to start warming up the joints by rotating your fists or hands closed in a “lock”. Then comes the rotation of the forearms and finally the fully extended arms.
3. Frame. We continue to remember the school program. Standing with your feet shoulder-width apart, you need to perform smooth and measured tilts of the body forward, touching the floor with your fingers, and ideally with your palms. Then, placing your hands on your belt, you need to rotate your pelvis. All that remains is to do the side bends. To do this, one hand remains on the lower back, and the second stretches towards the inclination.
4. Legs. You can start with warm-up leg swings. However, you should not bring them to a critical height. For each leg, 10-15 swings will be enough. The next stage is leg raises to the side. After this, circular rotations of the knee joints are made. And finally - squats. Here you don’t need to try to squeeze out all your strength, because we are doing exercises.

As you can see, the complex is not complicated at all. It is suitable for everyone and allows you to feel a surge of strength after the first lesson. But a good mood in the morning helps a person achieve success throughout the day.

In addition to the general rules, there are also specialized techniques that are developed for a narrower circle of people: separately for men, women, children, for those who want to lose weight or with an emphasis on a particular problem area, for the disabled, etc. Next we will look in more detail complexes for women and men, as well as for weight loss.

Exercises for women

Women's exercises are slightly different from men's both in the level of load and in the principle of exercise. So, let's look at the most successful exercises that the best morning exercise for women should include:

• walking in place with maximum knee lift;
• having crossed your fingers and placing them on one knee, you need to slightly extend the second leg forward and perform bending;
• lean back and, throwing your arms behind your back, reach your heels with your fingers, then lean forward - and so on in a circle;
• feet shoulder width apart. One hand rests on the back of the head, and the second on the belt. The torso is tilted towards the second arm;
• placing your hands on your belt, perform head rotations;
• rotation of the arms at the elbow and then at the shoulder joint;
• squats;
• leaning against the wall, alternately raise your knees to your chest;
• Lie on a flat surface and, bending your knee, pull it to your chest with your hands. In this position, raise your torso;
• and finally - light exercises for the abdominal muscles.

All exercises are performed several times on each side (if their essence suggests this).

The best morning exercises for the stronger sex

The differences between women's morning exercises and men's can be expressed in the table:

As you can see, there are differences between the female and male approaches, but they are not that significant. The best one may include the same elements as a warm-up as the women's one, but the emphasis is more on strength training. In order not to repeat ourselves, we note only those exercises that are included only in the men’s complex:

1. As an option for a good, but not intrusive cardio load, the so-called “shadow boxing” using small dumbbells is considered. Moreover, it is advisable not to limit yourself to blows, but also to perform various rotations of the arms and twisting of the body.
2. Although we are talking about exercise, and not about a full-fledged workout, a few push-ups and pull-ups will not harm a man at all. Especially if you perform them under control and try to stretch at the peak points.

The rest of the exercises are similar to those for women, only the number of repetitions needs to be increased.

The best morning exercise for weight loss

Many people are concerned about the problem of excess weight. For such people, there are special methods of morning exercises that allow not only to effectively awaken the body, but also to get rid of annoying excess weight.

The difference between this complex is that it involves increased load. Therefore, before performing such exercises, you need to let the body wake up using the exercises described in the first complex. It is also recommended to drink a glass of water before starting work.

The morning exercise complex for weight loss includes the following steps:

1. Warm up. It can consist of jumping, swinging arms and legs, bending the body, and rotating the pelvis. A light short run, including on a treadmill, is a good warm-up.
2. Hand training. For this you will need small dumbbells. All kinds of bending, lifting and swinging are done with them. Next, you can do various push-ups that activate the pectoral girdle muscles.
3. And finally, it will be useful to do a set of squats. The main thing is not to rush and follow the technique.

As you can see, exercise for weight loss is not much more complicated than simple exercise (especially for men), however, it is more effective. But let us repeat once again - you should not turn morning exercise into a massive pumping of the whole body in order to burn fat. This needs to be done at another time.

For weight loss, the regularity of physical exercise is much more important than its duration. Therefore, if you want to lose extra pounds, try to do at least a little exercise every day.

Now, in a nutshell, about other types and charging options.

Accelerated complex

A good morning exercise can be quick. This is very important, because modern people are constantly short of time. There is, for example, a 10-minute complex, which, being short, allows the body to wake up normally and recharge with energy. It includes non-aggressive work on all joints and major muscle groups.

Qigong

In addition to the standard types of morning physical education, there is also an amazing Chinese technique called qigong. According to practicing trainers, it allows you not only to fill the body with vigor, but also to slow down the aging process, as well as heal annoying diseases. The technique is based on obtaining healing positive energy.

Children's exercises

There is a separate version for children. This complex is found in different manifestations in school curricula. It stimulates the healthy physical development of the child, without overloading the young body, and most importantly, it is designed in the form of a kind of game, which allows you to interest even the most restless kids.

Conclusion

The best morning exercise may be different for each person. We have discussed only the basic principles, which are considered the most universal and effective. As you can see, many of the principles of morning exercises are familiar to each of us from childhood. So there are no obstacles on the path to health and good spirits! The main thing is not to forget that charging is needed to wake up and it does not tolerate overload!

How to do exercises correctly?

The awakening of the human body occurs gradually, and accordingly it must be loaded in the same way. You should start with a warm-up, which should affect all muscle groups, helping to increase blood circulation in them, saturate the cells with oxygen, and prepare the muscles for more significant loads. Without a good warm-up, you cannot start performing the main set of exercises to avoid injury. Warm-up is also important for the heart muscle, a sharp increase in load on which is extremely undesirable.

Of course, warm-up exercises alone are not enough to charge the body with energy for the whole day and give the necessary tone. Therefore, after warming up, you can go wash your face, drink a glass of water, go out to get some fresh air on the balcony, and then start the basic set of exercises. A great option is to do exercises while listening to music. It will set the desired rhythm, increase the level of motivation and lift your spirits.

After finishing your morning exercises, you should feel a surge of strength, vigor and energy, and a desire to do your favorite things. If after gymnastics you feel tired and want to rest, then the load level is chosen incorrectly and needs to be reduced.

It is better to start exercising by warming up your legs and pelvic muscles, for which you can simply walk in place or roll from toe to heel. To obtain the desired effect, it is recommended to do 10-20 repetitions of this exercise.

After this, you can move on to the arms and pectoral muscles. You can tone them with separate exercises or one exercise that covers several muscle groups at once. Since the main goal of exercise is a complex effect on the body, and not the development of some individual muscle groups, we will focus on the second option. The most popular exercise of this nature is performed as follows: feet are placed shoulder-width apart, arms spread to the sides. While inhaling slowly, the arms are raised up, which can be completed by clapping your hands. With the same slow exhalation, the hands are lowered to the hips. Number of repetitions of the exercise: 5-10 times. It works well with calf raises with your heels together. To warm up your neck, perform 5-7 repetitions of circular movements.

After such a warm-up, you can proceed directly to performing morning exercises. They are also best done from the bottom up. You can start with one of the simplest, but incredibly effective exercises - squats. They are done as follows: the legs are brought together, the back is kept straight, the arms are extended in front perpendicular to the body. When you inhale, bend your knees, that is, squat; when you exhale, you return to the starting position. It is extremely important during the execution to ensure that your back is as straight as possible.

The well-known twisting exercise is perfect for training your torso muscles. To obtain the necessary charge of vigor and activate the work of all systems, you should perform from 25 to 50 repetitions. If you regularly do morning exercises, this exercise should be included in the program every other day.

To tone the muscles of the shoulder girdle, it is advisable to take small dumbbells weighing about a kilogram. From the starting position, in which the legs are shoulder-width apart and the arms are lowered down, as you inhale, smoothly move the dumbbells forward, and as you exhale, return to the starting position. The following exercise is also highly effective: from the starting position, in which the arms are held in front of you parallel to the floor, as you inhale, the dumbbells rise up, and as you exhale, they lower down. It is recommended to do 15-20 repetitions of this exercise.

Even if you limit yourself to doing only these exercises, you can ensure that your body is constantly in good shape and in good functional readiness without visiting any gyms.

You can select exercises for a complex of morning exercises according to your taste and preferences; there are no restrictions in this regard. During exercise, it is advisable to perform exercises both to prepare for the physical activity to come during the day, and to stretch, which is useful for all people at any age.

After waking up in the morning, every person initially feels a certain lethargy, so the body needs about several hours to finally leave the state of rest and awaken. A surge of energy is provided by traditional morning hygiene procedures that send impulses to the nerve centers, including washing, showering, and brushing your teeth. However, complete awakening occurs only when the muscles and joints begin to work well, so in order to quickly get into the working rhythm, morning exercises are necessary.

You can achieve the maximum effect from morning exercises only if you do it regularly. At the same time, over time, you can improve and complicate the set of exercises included in it, however, there is also no need to overdo it in this case. Regular morning exercises allow you to overcome hypokinesia syndrome, which manifests itself in excessive irritability and increased drowsiness, a feeling of constant fatigue, bad mood, lethargy, and decreased vitality.

Many people today underestimate the importance of morning exercises, even those who regularly exercise. People who go to the gym argue that they do not want to do gymnastics in the morning by saying that they get enough physical activity and they don’t need additional exercise. However, this approach is fundamentally wrong, because training in the gym, as a rule, is aimed at losing weight or building muscle mass, while exercise is necessary to keep the body in good shape, providing the basis for the normal functioning of all organs and systems.

Morning exercises are of particular importance for women during difficult periods of life, for example, during recovery after childbirth, during age-related hormonal changes, etc. Thanks to daily morning exercises, muscles are strengthened, immunity is improved, and resistance to negative environmental influences increases.

In the morning hours, the body is especially susceptible to positive intervention in its work, and the rhythm set from the very beginning will help you spend the whole day actively and productively.

It is important to understand that exercise is not a workout. It has a completely different goal - to charge the body with energy for the whole next day. Training involves excessively high loads and muscle strain, so after it it’s difficult to talk about vivacity and a surge of strength. After a quality workout, you want to relax and sleep, and after exercise, you want to actively create.

People often try to combine exercises with a set of strength exercises, but this requires much more time than regular gymnastics. In addition, again, the body receives excessive stress, which in no way contributes to a surge of strength and vigor. Exercise should be a set of exercises aimed at warming up joints and muscles, toning them, but without overloading. Of course, exercise may include some strength exercises, but there should not be a lot of them.

We can talk almost endlessly about the positive effects of exercises done in the morning. Here are just a few of its advantages:

• Helps set the desired rhythm for the whole day. It is in the morning hours that the body accumulates the strength and energy necessary for productive work throughout the day. Without morning exercises, this energy will not exist, and throughout the day you will feel some weakness and drowsiness.
• Trains the heart. Everyone knows that the duration of our life largely depends on the proper functioning of the heart. Trained heart muscles smooth out the negative impact of overload, stress and other factors on our main organ. To train the heart, morning exercises play an invaluable role, as it ensures the gradual inclusion of all other muscles in our body. In this way, the load on the heart falls evenly, and not with frantic overload, as is the case if you immediately begin hard work without proper preparation. Regular morning exercises will ensure full saturation of the blood with oxygen, improve blood circulation, and prevent the development of heart pathologies associated with a sedentary lifestyle, physical inactivity, and poor physical fitness.
• Provides complete nutrition to all organs and systems. In order for the body to work like a clock, to maintain its youth and resistance to negative external influences for as long as possible, all its organs must receive timely nutrition in the form of useful substances that are carried along with the blood.
• Helps maintain blood vessels and capillaries in good condition. Exercising provides additional oxygen into the blood, preventing the development of age-related diseases and premature aging. For the full functioning of the entire cardiovascular system, it is important that the capillaries and other vessels have good permeability and are sufficiently elastic. In this case, the risk of aneurysms will be minimal. Regular physical activity in moderate quantities strengthens arteries, veins and capillaries, facilitates blood flow, and improves the patency of blood vessels.
• Thins the blood. Daily 15-minute morning exercise helps thin the blood, which is of great importance for preventing the development of atherosclerosis, blood clots and other similar problems.
• Helps to develop, increases intelligence. By saturating the brain with additional oxygen, memory improves and concentration increases. This is extremely important both for pupils or students who constantly have to deal with a large amount of information and the need to remember a lot of new things, and for all other people.

The greatest positive effect from morning exercises can be achieved if you do the exercises outdoors. Of course, not everyone has the opportunity to go to the nearest park every morning, so you can simply open the door to the balcony during class to fill the room with fresh air. You can also do gymnastics directly on the balcony or loggia, if there is enough space there.

As has been repeatedly mentioned, exercise should be done regularly, and for this it should not cause associations with heavy physical exercise, variety is also important. To prevent classes from becoming boring, it is necessary to periodically change the complexes, introduce something new into them, experiment, so that the exercises bring pleasure every time.

When we wake up, we are somewhat inhibited, because our body continues to be in a state of rest and sleep. It takes 2-3 hours to finally wake up. The process of washing helps to invigorate, allowing you to send impulses to the nerve centers. However, complete awakening is impossible without working the joints and muscles. This is what morning exercises are aimed at. Before we find out how to do exercises in the morning, let's figure out what its benefits are.

For physical training, you should visit the gym 3-4 times a week, giving a thorough load to your muscles. Morning training, in turn, should have a healing meaning. Exercise will bring maximum benefit if over time the exercises included in its complex improve and become more complex. It is recommended to do it in a ventilated area, wearing clothes that do not restrict movement. It is best to end it with a contrast shower.

The benefits of morning exercises are obvious: it will help overcome hypokinesia syndrome, which is expressed in irritability, bad mood, decreased vitality, increased drowsiness, lethargy and fatigue.

Difference from other types of loads

Don't turn exercise into a workout. She has other goals. Charging is called so because it has the goal of charging you with energy for the whole working day. The training is aimed at tensing the muscles by exhausting the body. After it, the body wants peace, since a lot of strength and energy have been spent. Without certain preparation, you can only bring harm to yourself.

Some people prefer to do a morning jog in combination with various strength exercises for the arms, abs and other muscle groups. Such exercises last longer than exercises: about 40-50 minutes. It would be incorrect to classify this type of load as charging. Exercise is a set of physical exercises designed to warm up muscles and joints.

Exercise can and should be combined with strength training, but their quantity, duration and type are determined individually depending on physical fitness, free time and desire. When is it better to exercise in the morning or evening? The optimal time for strength training for the body is the afternoon, and for exercise - in the morning.

Charging rules

How to do morning exercises correctly? The body wakes up gradually and therefore any heavy load immediately after waking up causes the heart to abruptly switch to an active mode of operation, which is harmful to the heart muscle.

Some types of exercises can be done right in bed. But this includes warm-up exercises that do not carry any load. This will not be enough to make the day cheerful and active. Therefore, it is recommended to walk around, wash, drink at least a glass of water and then begin the main exercises.

The best morning exercise is the one after which you feel a surge of strength and vigor. The main mistake when charging is excessive load. The main idea of ​​exercise is to tone up the body. It does not have the goal of building muscle mass. The best way to determine the extent of the load is your own well-being: there should not be a feeling of tiredness or tiredness. If this happens, the load must be reduced.

Set of exercises

Exercises for morning exercises have various variations, but the main ones are the following.

Neck exercises

• Turns the head right and left.
• Tilt the head forward and backward, right and left.
• Slow circular rotations of the head.

You should not close your eyes if you have problems with the vestibular system.

Hand exercises

Core Exercises

Leg exercises

Additional exercises

You can also add strength exercises to your morning exercise routine, such as:

• abdominal exercises,
• pushups,
• rotation of a gymnastic hoop (hula hoop),
• exercises with an expander,
• exercises with light or medium weight dumbbells.

The effect of regular exercise

By performing the above exercises, you will improve the general condition of the body and help it quickly switch to a working state.

Exercise in the morning activates the work of our auditory, visual, vestibular and other devices, mobilizes the central nervous system to work, which eliminates the state of lethargy that occurs after sleep. Regular exercise leads to beneficial physical changes: improved blood circulation, proper functioning of the heart muscle, acceleration of venous blood flow. Exercise has a beneficial effect on the functioning of the lungs, the blood is saturated with oxygen, which leads to the activation of acid-reduction processes in the body, strengthening muscles and strengthening joints.

Perform a set of exercises daily for morning exercises, and you will prepare your body for the upcoming physical, mental and emotional stress of the working day. A properly composed set of exercises will lift your spirits and allow you to feel all the joys of an active lifestyle.