A set of exercises for morning exercises. Morning exercises. Morning exercise complexes

G Hypokinesia is the name given to lack of physical activity. People engaged in mental work, as well as schoolchildren and students who have to sit for a long time are its first victims. This condition is characterized by metabolic disorders, insufficient heart function, and blood supply to tissues. In people who don't move much, immunity decreases, chronic diseases worsen, and sleep is disturbed. The person becomes irritable, forgetful, and gets tired quickly. To avoid the state of hypokinesia, first of all, it is advised to do basic morning exercises, which is the same hygienic procedure as brushing your teeth and washing your face.

How does morning exercise affect the body?

It sometimes takes several hours for the human body to emerge from sleep. Is it worth talking about the well-being of a person who “invigorates” himself with a cup of coffee with a cigarette and reading news from some gadget. For those whose work involves sitting in an office, the minimum physical activity in the form of charging is simply necessary.

Exercise improves blood circulation and saturates the blood with oxygen, thus increasing tone and mood. After a correctly selected set of exercises, a person feels awakened and receives a long-lasting boost of energy. Physical activity helps to activate the central nervous system, as well as the senses and vestibular apparatus, preparing the body for the challenges of the working day. Having made morning exercises a way of life, a person will soon feel an improvement in the condition of muscles and joints, notice an acceleration of metabolism, increased endurance, loss excess weight, positive changes in the functioning of organs - lungs, heart.

If exercise in the morning becomes regular, after a while the minimum load becomes insufficient, and a desire arises to engage in some kind of sport or fitness

Anastasia Egorova,

Difference between exercise and training

Morning exercises are light physical activity, comparable to hygiene procedures in the morning. If a person has managed to make it regular, there may be a need to increase the load. There are several ways to satisfy this desire:

make the exercises more difficult;
go to the gym;
take up another sport.

The goals of training in the fitness room and exercise are completely different. A morning set of exercises is a relatively light physical activity, its purpose is to invigorate a person before the working day. Actually, the word “charging” comes from the word “charge”. During training, a person wastes energy, and after it he is unlikely to want to work. Therefore, gym sessions should be postponed until the afternoon. It takes three times as much time to train as it does to exercise.

Watch a video of morning exercises:

Morning exercise rules

When starting exercise, you should remember a few rules so that exercise brings maximum benefit.

Strong physical activity is harmful immediately after waking up and sudden movements, so you need to start with smooth rotations, turns, and bends.
It is better to perform exercises after some activity (not immediately from bed).
Before a set of exercises, it’s a good idea to drink a glass of water.
Do exercises on an empty stomach, before breakfast.
For morning exercises, you can use rhythmic music.
If gymnastics is more like stretching, it is more logical to turn on calmer music.
Clothing for exercise should be comfortable.
Charging should be done in a ventilated room, with an open window or vent (depending on the season).
After gymnastics, it is advisable to take a shower.
Correctly performed exercises should leave behind a feeling of vigor, not fatigue. Otherwise, you need to reduce the load.

How to choose exercises?

A set of morning exercises is an individual matter, but there are general principles, which should be followed when forming your charge. These are bends and rotations with different parts of the body, squats and breathing exercises, stretching and bridge, plank and push-ups. You need to choose your exercises based on with my own feelings. Charging shouldn't be boring.

Here are some exercise options for gymnastics in the morning:

To strengthen the muscles of the neck and head (tilts left and right, back and forth; circular rotations - perform smoothly).
For different parts arms (rotations with hands clenched into fists; rotation of shoulders - together and alternately; rotations with elbows and forearms; swinging arms.
Loads for the entire body (bending forward - as low as possible; bending to the sides with the upper part of the body; rotation with the pelvis.
Exercises for legs (swinging legs back and forth, to the sides; squats; knee rotations).

The complex can be diluted with exercises with a hoop, expander, jump rope, abdominal pumping, exercises with light weights (dumbbells 1-5 kg), running in place.

Each exercise is performed 8-10 times. The intensity and complexity increases gradually. The starting position for all exercises is hands on the lower back, feet shoulder-width apart. All turns, tilts, and rotations should not be sharp.

How to start doing exercises?

It's never too late to start doing exercises in the morning, even if you are of retirement age. For some people, life is just beginning at this age. Now is the time to take care of the health of the body. Doing morning exercises is much cheaper than treating endless cardiovascular diseases, joints and bones suffering from hypokinesia.

To start exercising, it is better to choose a vacation time, because often a working person simply does not have enough time in the morning to exercise. In any case, you can’t force yourself. The impetus for starting classes should be a powerful motivation for recovery, weight loss, self-improvement, and increased productivity of the working day. There are always many reasons to start something.

How to develop the habit of doing morning exercises?

Reschedule your morning. Remove things from your to-do list that can be done in the evening.
Set your alarm 15-20 minutes earlier than your usual wake-up time.
Replace the habit of lying in bed after waking up with exercise.
A set of morning exercises should be written down on paper.

If a person manages to make exercise part of his daily regimen, he will very soon notice positive changes:

work productivity will noticeably improve, since with the acceleration of blood circulation, the supply of oxygen to the brain improves, therefore, the activation of mental activity;
improved blood flow also improves metabolism, which is so necessary for weight loss;
the person becomes more disciplined;
Regular physical exercise has a general strengthening effect on the body and strengthens the immune system;
the functioning of the heart, lungs, and blood vessels improves significantly;
a person suffering from physical underload is irritable.

All these points become a reality as soon as the smallest physical activity enters a person’s life, which he will soon want to increase. Exercise in the morning - minimum required, allowing you to feel young and vigorous until old age.

However, when choosing exercises, you must remember that exercise is not an ordinary workout.

Morning exercises are a warm-up before the working day. It helps the circulatory system tune in to daily activity and improves the supply of muscles, brain, internal organs and tissues with oxygen. After sleep, blood circulation throughout the body is reduced, the lungs are narrowed, nervous system inhibited. Give yourself serious exercise such as running or strength exercises You can’t immediately after waking up - the body won’t cope with it, there’s a high risk of getting injured or even disrupting your balance. various systems. But after morning exercises, you can either go to the gym or go to work.

Thus, the purpose of morning exercise is to gradually improve blood circulation throughout the body. This will speed up your metabolism. And even if you sit in the office all day after exercise, at least in the first half of the day your body will not accumulate calories, but burn them. That's what you need to lose weight!

When and how?

It is best, of course, to do exercises every day. Ten to fifteen minutes is enough, but if desired, you can increase the duration to half an hour. If you can’t do it every day, do it as often as you can, it will still be more useful than not doing anything at all.

You need to do exercises BEFORE breakfast. But you should definitely drink water before exercise, at least a glass. After all, you didn’t drink at least 8 hours of sleep, some amount of water was excreted in your urine and sweat. Once the fluid is gone, it means the blood has become thicker and increasing its circulation in such an “undiluted” form is overloading the heart. So, you need water, and if you are hungry, juice. Those who cannot live without coffee or tea can also drink these drinks. But a standard cup of coffee (50 ml) will not dilute the blood, so supplement it with another liquid.

Now let's look at the intensity of movements. Remember a simple rule: the colder the weather, the less active you should start. That is, if in the summer you can do exercises with a pulse of 90–100 beats per minute, and by the end of the workout you can raise the pulse to 110, then in the winter start with 85–90.

Subtleties of choice

It is necessary to start with low-intensity exercises and gradually increase the load. The difference from a full workout is that after exercise you should never feel tired. If this happens, then shorten your morning warm-up or make it slower. At the same time, morning exercises are not relaxation or stretching. During class, you should feel that your heart has begun to beat faster and your breathing has become faster. After morning exercises, you should definitely feel light and cheerful. If, after charging, you are going to go to the gym or, for example, ride a bike, the charging should be longer and end at a higher heart rate than usual.

Another important point– breathing. Try to breathe as deeply as possible, not only full breasts, but also the stomach. This will open up the lungs that have collapsed overnight and increase the amount of oxygen entering the blood. In turn, increasing the amount of oxygen and improving blood circulation will speed up metabolism and increase the amount of fat burned during movement.

Practice

Now let's see what exercises are useful to include in morning exercises and how to perform them correctly.

It is best to start by stretching your arms up, turning your head, and twisting your arms to develop your joints. When you reach up and twist your head, do not throw it back under any circumstances (do not lower the back of your head onto your back). It is better to first bend your arms and legs slightly at the joints, without tension, and then begin to rotate them at a moderate pace.

Use complex exercises, that is, those that involve all the muscles of your body. For example, walking in place or around the yard. Don't forget to move your arms while doing it and don't slouch.

Great exercises to exercise are squats and lunges. You should not go down too low, so that the angle at the knee joint is straight or obtuse. Never bend your knees when doing squats.

Another complex exercise is push-ups. Few people can do push-ups on their toes, as they require decent physical fitness. Feel free to simplify this exercise. The easiest option is to do push-ups with your hands on the wall. The farther your legs are moved from the wall, the more difficult it is. Slightly higher load - knees on the floor, hands on a chair or sofa. Even more difficult - feet (toes, not knees) on the floor, hands on the sofa. Finally, the “female” version – knees and hands on the floor. When you can do 20 push-ups like this, lean on your hands and toes.

Exercises can be done with dumbbells and other weights. In this case, choose exercises that again use as many muscles as possible. That is, don’t just bend and straighten your arms, but do bending movements with weights. different sides, squats, lift dumbbells off the floor, etc. But abdominal exercises (crunches, leg lifts) are not suitable for morning exercises - they involve too few muscles, they do not increase the supply of oxygen and blood circulation. It is better to leave them for the evening.

Finally, another option is to exercise with a device that, willy-nilly, involves the whole body. For example, a short bike ride, spinning a gymnastic hoop (hula hoop), stretching an expander, and so on.

In general, as you can see, morning exercises are very simple and at the same time very effective!

So the day has come when you decided: “Today I’m starting to do morning exercises!” Where to start? “” will help you figure out what morning exercises are, how to do them correctly so that they are as effective and beneficial for us as possible. And, of course, he will offer a complex of morning exercises.

Morning physical exercise improves general condition body: improves blood circulation, and therefore supplies oxygen to all organs, normalizes metabolism, increases muscle tone and elasticity. When moving, adrenaline is burned - one of the culprits of increased blood pressure and the hormone endorphin is produced - the hormone of pleasure and joy.

What is morning exercise?

These are general developmental exercises that can be done both at home and on the street: walking, using apparatus, running on the street. It has now become very popular to practice oriental practices such as qigong and yoga on your own instead of regular exercise.

If every morning you run to a pond, to the forest, or just to the stadium to do exercises, then there can be a double benefit: you not only gain vigor, but also harden the body. If you decide to go for a run along the highway, then I think there will be no benefit from such “health improvement”. It's all the fault of car exhaust fumes.

You need to understand that morning exercises are not a workout and not a way to build muscles or get rid of extra pounds. The morning exercise complex is aimed at preparing the body for active working day. Such exercises are done with pleasure, without undue stress. The principle of “leaving the table with the feeling: I would like to eat another piece” also applies to morning exercises. Yes, yes, I have not completely spent my physical strength, but I am ready to continue moving, warming up, and acting.

How long should you do morning exercises?

The time of morning exercises should not exceed more than fifty minutes. Even if it seems to you that you could still exercise longer, check your pulse, it should be around 120-140 beats per minute.

Get ready to exercise!

As soon as you wake up, without getting out of bed properly, stretch, turn over in bed, stretch properly again and now just get up.
Turn on some fun music, go to the kitchen and drink a glass of water. Return to your room and start your morning exercises.

A set of morning exercises

Breathing is voluntary.
Duration no more than 20 minutes. For beginners: from 5-7 minutes and then gradually increase to 20 minutes.
The number of repetitions is from 6-12 times in each direction, if, of course, the exercises are symmetrical.

Let's get started

Starting position: stand with your hands on your waist, feet shoulder-width apart. Tilt your head slowly, first to the right, then to the left, forward and, if you can, back. At the same time, do not close your eyes.
Starting position: place your arms along your body, place your heels together and toes apart. We stretch, raising our arms up, and stand on our toes. In this position you need to make a short delay
Starting position, as in the first exercise. We bend the body to the left and right every two counts. Tilt to the right: one and two. Tilt to the left: three and four. A few days after the start of classes, you can strengthen this exercise by raising your arms, while tilting to the right, lift and stretch with your left hand and vice versa.
Twisting exercise at the waist. Starting position: take your hands in front of your chest, so to speak, “lock”, with your elbows at shoulder level, and place your legs wide. Alternately counting: perform the exercise once or twice in different directions. To increase the amplitude, you can straighten your arms, clench your fists, and place them parallel to the mat on which you are standing.
Sit on the mat: bend to the right leg, in the middle, to the left leg, alternately on a count; right, two - in the middle, three - left, four - straighten up. If it is difficult to bend over, there is not enough stretching, then bend down as low as you can. Every day the stretch will get better and this exercise will be performed more accurately.
We perform a complex exercise to strengthen the muscles of the whole body. Starting position: stand with your arms along your body and place your feet shoulder-width apart. For four counts: Raise your arms up, bending slightly back, two, bend forward, trying to touch the floor with both hands, three, squat on both feet and try to keep your back straight, four, return to the starting position.
Abs exercise. We lie on our backs on the mat. Place your hands behind your head, and bend your knees and rest them on the floor. Raise and lower the torso (butt :)) from the floor.
Push-ups from the floor. Each time, increase the number of push-ups by one more.
Restoring breathing. Get into the starting position: inhale - slowly raise your arms, exhale - slowly lower them.

The whole set of morning exercises has been completed: you are not tired, but at the same time you are energized. Now water procedures. Don't forget about the contrast shower. Then a full breakfast. And now you are ready for all the solutions to the tasks of the new day.

We are all different: some people smile about morning exercises because they regularly work out in the gym, run or play sports. But there are people who, due to their physical illness, cannot simply get out of bed without first warming up. And they succeed with strength and courage. There are those who cannot imagine their day without a morning exercise routine. But there is also large number just lazy people who feel sorry for themselves and make excuses for themselves. Choose who you are and who you are with. Be healthy and happy!

To wake up easily in the morning and feel great throughout the day, you should definitely do daily morning exercises.

It doesn't take much time, but it is in an efficient way tone your body, lose extra pounds and start healthy image life!

The benefits of morning exercises

Gain strength and energy for the whole day;
It's easier to get up in the morning. Thanks to regularity, the body will get used to the fact that work awaits it in the morning. It will be easier and faster to wake up;
Turn on your metabolism. Metabolism will start before breakfast, food will be absorbed better, and appetite will appear. For adults, this is also a great way to lose extra pounds;
Increase mental abilities, which will help you work or study more efficiently;
Think positively throughout the day;
If you follow the regime and do morning exercises every day, you will get a good, sound sleep at night;

Morning exercises for children should also become a regular part of the morning. After all, exercise has a positive effect on mental and physical activity throughout the day.

Moreover, this is another opportunity for parents and children to be together while doing useful things. Almost all exercises of classical morning exercises are universal, suitable for both adults and children.

A set of morning exercises

Perform every morning 8-10 times.

Head exercises

Turn your head alternately left and right;
Tilts the head back and forth;
Slow rotation of the head;

Exercises for the shoulder girdle and arms

Shoulder rotations alternately and then simultaneously;
Drawing circles in space with straight hands;
Wave your arms when right hand above, and the left below. And vice versa;
Warm up your elbows by rotating your bent arms;
Pull your bent arms back sharply and several times. Finally, move your arms straight back;
Rotate the hands to warm up the corresponding joints;

Exercises for the torso

In the starting position, when your feet are shoulder-width apart, bend forward. Try to touch your palms to the floor. Movements should be smooth, avoid sharpness, so as not to injure the lower back;
Feet are still shoulder-width apart, and hands are on the waist. Rotate your pelvis;
One hand remains on the belt, the second reaches above the head. And vice versa;

Leg exercises

Alternate ointments with legs forward and backward;
Squats. For the exercise to be effective, it is important not to lift your heels off the floor;
Alternately lifting the leg onto the toe;
Jumping;

This concludes the classic morning exercise routine. It won't take more than fifteen minutes. If you have the strength and desire to continue, then you can move on to exercises performed in sitting or lying positions.

Ab exercises

You need to lie on the mat or directly on the floor and perform body lifts, which are also called twisting;
In a lying position, without lifting your lower back from the floor, perform straight leg raises;

Stretching exercises

Place your feet as wide as possible. One leg remains completely straight, and we begin to bend the second at the knees, stretching. Then change legs;
Sit on the floor and spread your legs as wide as possible. Take turns with outstretched arms, reaching first to one leg, then to the other;

For good mood and activity, do not forget about the correct surroundings of morning exercises. Let some fresh air into the room, turn on some cheerful, life-affirming music.

If you do the exercises not alone, but with your children or spouse, then count out loud.

Charging for every day - video

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 healthy condition. 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 strength training. You need to work hard with 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 morning air. fresh 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 doing strength sports for growth muscle mass, then of course you shouldn’t strain your muscles too much during exercise, so as not to disrupt recovery. But you can also do morning wellness procedures - flexibility and hardening exercises. This will be beneficial and improve muscle recovery.