You leisurely walk along the seashore, enjoying the warm rays of the sun and the sound of the waves. You are absolutely happy. And suddenly... the alarm clock rings! Morning has come completely unexpectedly, and you need to get up, but how can you force yourself to get out from under the blanket and start your daily routine? Most people have a hard time waking up in the morning, because after getting out of bed, drowsiness does not go away for some time, and all you dream about is returning under a warm blanket. Oh, how I don’t want to take on my usual duties...
But in order to feel cheerful and good from the very morning, you need very little - morning exercises; classes require very little time and charge you with energy for the whole day.
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Benefits of morning exercises
Many people doubt whether gymnastics is useful after waking up. It takes three hours for the body to become fully functional. After exercise, the tone increases, metabolic processes start, and drowsiness disappears.
Exercises should be done in the morning to:
- Train your heart muscle. During exercise, the amount of oxygen in the blood increases. Muscle tissues receive enough nutrition to become strong and strong.
- Energy reserves have increased. Performing mental and physical work requires the release of energy reserves. You can replenish them in the morning by doing gymnastics or running.
- Tissue nutrition has normalized. Important human organs, the brain, need oxygen. After charging, they get plenty of it.
- The blood has thinned. Thick blood moves heavily through the vessels, making it difficult for the heart to pump blood flow.
- Your mood improves. The blues will go away completely after doing the exercises in the morning.
But the main requirement for gymnastics in the morning is that it is light. Don't overload yourself with excessive exercise. You need to prepare for the procedure in the evening. Favorite music and a set of exercises are selected.
What happens to the body
Working muscles need glycogen, so they take glucose from the blood to burn fat carried in the blood. Daily exercise in the morning causes muscle tissue to take glycogen from accumulated fat.
When performing exercises, ventilation increases 10 times. The heart and blood vessels are left to cope with the transfer of oxygen to the muscles. In order not to load the heart muscle, you need to start with light exercises. With increased morning stress, blood flow will increase due to the dilation of blood vessels.
The volume of blood pumped becomes larger as physical activity increases. It is necessary to monitor the pressure to determine whether a set of exercises is suitable for a particular person or whether it should be changed to an easier one.
Types of training:
Try cardio and strength training
Any workout should begin with a short warm-up . This will warm up your muscles, improve joint mobility, smoothly prepare your body for higher loads and you will not get injured. Exercise technique and proper breathing are very important.
Example of a short warm-up:
A combination of cardio and strength training can help you achieve significant weight loss, especially if you do enough cardio exercise.
The study found that high volumes of cardio exercise help achieve significant weight loss, but using some resistance training helps build muscle mass and burn fat.
Cardio training is a load aimed at increasing endurance, which strengthens the heart muscle and improves the function of the cardiorespiratory system (blood circulation and breathing). During such activities, the body uses glycogen from the liver and subcutaneous fat as an energy source. With the right loads, training is very effective in the fight against extra pounds. This type of load increases the body's endurance. Effective cardio exercises and training programs for burning fat at home
For exercise at home, the most suitable options would be dancing, various fitness activities (Zumba, Step, Tabata), a treadmill, and an exercise bike.
Maybe you'll like dancing more:
Maybe TABATA?
How to do it
Doing exercises correctly in the morning means following the principle of gradualness. Do not immediately jump off and do exercises with dumbbells. This only causes health problems.
Classes begin while in bed. This warm-up will allow you to tune in to the exercises, make you wake up and be ready to start the day. Simple stretches while lying in bed will make you stand up. You need to walk around the room, drink a glass of water on an empty stomach, before starting the main part of the gymnastics.
Easy charging for 10 minutes
Jogging in the morning
The beginner's complex consists of:
- walking and running in place;
- running with high knees;
- shallow tilts left and right;
- bending forward;
- movements of the arms up, to the sides, forward, down;
- jerking with arms with a turn of the body.
You need to know what such a complex provides. He will set us up to exercise in the morning. After such exercises, you can think of more complex ones for each type of muscle.
Light exercise gives vigor and energy
What determines the charging speed?
The charging speed depends on the charger itself. There are chargers of different power, however, when buying a more powerful device from a third-party manufacturer, you should always consider the compatibility of accessories, since not all cables are suitable for all devices, and not all chargers are suitable for all phones.
Charging speed also depends on what exactly the phone is connected to: a wall outlet, a computer, or a portable unit. So, for example, a computer does not provide the same power that charger units provide through an outlet or power bank with increased power.
Basic exercises
The gymnastics program is selected individually. The large muscles begin to be worked first. Thanks to training, the joy hormone serotonin is produced. Lactic acid successfully burns fat, helping to build muscle mass.
- For the neck. Turn your head and bend over carefully. If there are problems with the spine, then perform exercises as much as possible. In case of pain, it is better to exclude them from the complex.
- For hands. They start with rotations with the hands, then with the limbs bent at the elbows, then straight. You need to rotate your forearms by bending your elbows and placing your fingertips on your shoulders.
- For the body. Exercises include forward bending of the torso. In this case, you must gradually reach the point of touching the floor with your fingers. When bending to the side, place your feet shoulder-width apart and your hands on your waist. You can put one hand on your belt and raise the other up. When changing the side of the tilt, the position of the upper limbs also changes. Rotate the body, taking the initial position of the arms in front of the chest. You can close your hands with a lock. It is recommended to include pelvic rotation.
- For legs. The muscles of the lower extremities are trained at the end of the gymnastics. Include exercises such as swings forward and backward, circular movements at the knees, leg raises to the sides, and squats.
The gymnastics ends with calm walking and breathing exercises.
Morning exercises standing (emphasis on upper body)
Warming up muscles and joints in the morning is necessary for every person, of any age or health condition, gender and level of physical development. As a result of exercise, the flow of lymph and blood will be restored, stiffness in the body will be eliminated, and general tone will return. The first exercise complex in the morning consists of movements on the neck, shoulders and arms, back, and body. When performing, you should not rush, as there is a high risk of injury for an organism unprepared for the load.
You can perform all 20 exercises presented in one day (upper body and lower body), or alternate two programs of 10 exercises every other day. If desired, you can perform the exercises in two circles.
Turning the head from side to side
What are the benefits: Release from muscle tension and relieve tension. These movements will improve blood circulation to the head, relieve drowsiness and reduce eye fatigue, which is necessary when working at the computer. The neck and upper back are loaded: scalene, sternocleidomastoid muscles, trapezius.
How to do it: Stand up straight, relax your body, place your feet shoulder-width apart, place your hands on your waist. Gently and without sharpness, turn your head to the right, chin to shoulder. Then gently move to the left side.
How much to do: 6-8 head turns on each side.
Rotations in the shoulder joints
What are the benefits: Returning flexibility to joints, elasticity to muscles, as well as eliminating stiffness and tension in the upper body. At the same time, posture will improve, stoop will go away, and blood circulation will be activated. A simple but effective exercise for standing up on the shoulder muscles.
How to do it: Stay in a classic stance with your feet at a comfortable distance for stability and your arms down. Straighten your back, keep your neck straight, look clearly ahead. From this position, begin to roll your shoulders forward in a circle. Do not move your arms away from your body too much. Repeat the rotation first forward, then backward.
How much to perform: 5-6 forward rotations, then 5-6 backward rotations.
Bringing your hands together in front of you
What are the benefits: Opening the chest area, straightening your posture. Muscle tension in the upper part of the body goes away, neck pain is eliminated, and the feeling of “crowdedness” with tension in the trapezius is reduced. The muscles of the chest, back in the area of the shoulder blades, arms, and shoulders are involved. For light morning exercises, such arm extensions will be very useful.
How to do it: Take a T-shaped stance - place your feet shoulder-width apart from each other, extend your arms to the sides and move them back. Slightly tilt your back and head back. Bring your hands together in front of you at chest level, round your back a little and stretch forward more. Return to the starting position.
How much to do: 8-10 arm raises.
Upper back curls
What is the benefit: Traction of the cervical and thoracic vertebrae, opening the shoulder girdle to the maximum. Posture improves, muscle stiffness in the upper part of the body decreases, and breathing normalizes. The latissimus and teres major muscles and deltoids are loaded with active work.
How to do it: From a classic stance position, extend your arms up above your head, palms next to each other. Bend them across the sides and pull your elbows down. Bring it to waist level, push your chest forward a little, from the bottom point, tensing your muscles, return your arms to the starting position.
How much to do: 8-10 arm raises.
Bring your elbows in front of you
What is the benefit: Complex load on the upper area of the body. The muscles that hold the back are strengthened and stretched, and the shoulders open. With regular exercise, stooping goes away and posture improves. Exercising in the morning helps strengthen the shoulder girdle and remove tension.
How to do it: Extend your arms out to your sides from a classic stance. Place your feet shoulder-width apart and straighten your back. Bend your elbows and place your fingers on your shoulders. This will be the starting position. Now bring your hands together in front of your face, reaching your elbows towards each other. Straighten it back, bring your shoulder blades together.
How many to perform: 8-10 elbows.
Alternately swing your arms up and down
What is the benefit: Intensive acceleration of blood flow along the top of the body. Most muscles are used, tone returns after sleep, and energy is given. The muscles surrounding the spinal column become stronger, and the shoulders and chest straighten. This is one of the best exercises for standing exercises, as it is very invigorating.
How to do it: Raise your right arm up, lower your left arm down, spread your legs shoulder-width apart. Keep your back straight and look forward. From this position, begin swinging deeply back, alternating your hands. Bend your back a little, bringing your chest forward. Maintain a fairly fast pace.
How much to do: 5-6 arm swings on each side (10-12 in total).
Straight arm rotations
What is the benefit: Activation of blood flow throughout the body. Opening, toning, and strengthening the muscles and joints of the shoulder girdle. Such rotations will normalize overall well-being, restore strength and energy, support brain function, and straighten the lungs. Among the popular exercises for exercise, it warms up the upper body.
How to do it: Stand again in a normal stance, with your feet shoulder-width apart, this will give you good stability. Place your arms along your body. Your back is straight; to do this, straighten your shoulders and keep your neck straight. Now begin to rotate your arms forward in a circle at the shoulder joints, maintaining a wide amplitude.
How much to perform: 5-6 rotations in one direction, then 5-6 rotations in the other direction.
Lateral tilts of the body
What is the benefit: Stretching the abdominal muscles, side bundles. The back and gluteal muscles are loaded. The vertebrae return to their place, relaxation occurs, and pain, tension, and discomfort in the lumbar region are reduced.
How to do it: Place your feet slightly wider than your shoulders and straighten up. Tilt your torso to the right, releasing and extending your left arm over your head. At the same time, straighten your right hand to the left along your lower abdomen. Turn your head up. Stand back up, then repeat on the other side. Move smoothly.
How much to do: 5-6 bends on each side (10-12 in total).
Turning the body to the sides
What is the benefit: Warming up the spinal column, strengthening and toning muscle fibers and stabilizers throughout the back. U-turns will tone the body and enrich you with energy for the working day. The morning exercise also uses the abdominal muscles, especially the obliques.
How to do it: Take a stance with your feet slightly wider than shoulder-width apart and your hands at your waist. Straighten your back and keep your neck straight. Turn your body to the right side, stretch your left arm along your chest in the same direction, do not move your pelvis. Return to the starting position and repeat the turn to the left.
How much to perform: 5-6 turns on each side (10-12 in total).
Standing cat poses
What are the benefits: Stretching the spine, giving mobility, reducing stiffness and eliminating tension in the lower back, between the shoulder blades, and in the neck. This exercise is also credited with the following properties: strengthening the abdominal muscles, stimulating the nutrition of abdominal tissues, supporting the health of the pelvic organs.
How to do it: Place your feet at a distance of one and a half shoulder widths, to take the starting position, lower yourself into a half-squat, bending your knees. Now place your hands on the front of your thighs. First, round your back and rise slightly, then move your pelvis back a little, arching your lower back.
How much to do: 8-10 extensions.
See also other collections for charging:
- Easy exercise for ages 70+ or for very beginners
- Morning exercises on the bed: 20 pleasant poses to start the day
- An easy, low-impact cardio workout to get you going in the morning
Selection of the complex
For different categories of the population, morning exercises proceed differently. If the goal of exercise is to lose weight, then the exercises should be aimed at burning fat. Children's exercises are radically different from adults'. If there are contraindications to performing the mandatory complex due to problems with the spine, then an individual training program is selected.
For men
For men, it is recommended to include strength training with dumbbells. At first, take 2 kilograms of dumbbells, gradually increasing the weight as the muscles strengthen.
- Legs - lunges. Feet shoulder-width apart, arms with dumbbells lowered along the body. Tightening your abs, take a step forward with your left foot. In this case, the left knee should be above the ankle, and the right knee should be looking at the floor. Repetitions are performed with legs alternately.
- Back – one-arm row. Stand straight, dumbbell in left hand. Bend forward so that your back is parallel to the floor. The abs are tense, the knees are slightly bent. Having connected the shoulder blades, bend the left arm, pulling the elbow back and up. First 10 times with one hand, then with the other.
- Chest - push-ups. Straight arms on the floor are spaced shoulder-width apart, the body is placed straight from the back of the head to the knees. Bend your elbows at right angles, lowering your chest. Correct posture is maintained throughout the entire exercise.
- Triceps - arm extension. Dumbbell in left hand. We lean forward, parallel to the floor. Keeping your left elbow close to your body, extend your arm.
- Biceps - arm curl. Dumbbells in hands lowered along the body. Bend your elbows, lifting the dumbbells to your shoulders. Elbows pressed to the body.
Each exercise is performed 10-15 times.
Women
For girls, morning exercises should include:
- swinging legs to arms;
- squats;
- jumping out of a low squat;
- forward bend stretch while sitting on the floor.
To lose weight and improve your figure, morning exercises alone are not enough. Need training throughout the day. Think over a schedule of activities for the week, including walking and running. In one hour of slow running you can burn up to 700 kcal. Set aside 3 days a week to go on the treadmill.
20 minute workout
Do this set of exercises for two repetitions:
Warm-up
See article above.
Push ups
- 20 push-ups;
- This exercise is ideal for strengthening the chest, shoulders and triceps. This is a good strengthening exercise for many muscle groups.
You can read more about the push-up technique here:
The Best Types of Push-Ups for All Fitness Levels
Plank
- 20 seconds plank on the left side; 20 seconds right side plank, 20 seconds plank
- The plank is one of the most effective exercises for working the core muscles in general, and the abs in particular.
You can also look at the plank exercise here:
Squats
- 20 squats;
- Squats are one of the most effective exercises for giving volume and beautiful shape to the buttocks.
See more exercises for the buttocks here:
10 best exercises for the buttocks with a fitness band to do at home
Lunges
- 20 alternating lunges;
- Lunges
– a basic exercise for the legs, involves the buttocks, thigh muscles (mainly quadriceps). The exercise allows you to pump up your buttocks well. Exercise is great for strengthening and toning the quadriceps muscles, gluteal muscles and hamstrings.
Bike
- 20 alternating turns (gradually increasing the number of repetitions);
- To effectively work out the oblique abdominal muscles, the bicycle exercise is perfect.
Read more exercises for working your abs here: Step-by-step plan on how to pump up your abs at home: the best exercises without exercise equipment
Another example of circuit training:
Exercise as care for the spine
Changes in the spine are typical for both adults and children. Regular stretching exercises are included in your morning routine. Swimming in the pool should be included in the daily schedule. If your back has become arched, then a good workout would be exercises to straighten the spine.
You cannot exercise with dumbbells, or it is better to take no more than 1 kilogram of weights in both hands at once. Scoliosis can be masked with muscles. They are trained with strength exercises for the upper shoulder girdle.
For teenagers and adults with stoop, the following complex is recommended:
- Stretching your arms out in front of you, clasped them together, stretch forward, arching your back. Hands up, straightening the spine, behind the head - bend back.
- The head is upright, the chin is raised. Throw your head back and hold for 2-3 minutes. Then to the starting position.
- Hands are joined in a lock at the back of the head. Pull your elbows back as far as possible and hold them as long as possible.
Every day of training will lead to straightening your back. Stretching the spine on the bar will help relieve acute back pain.
What kind of exercise should you do to lose weight?
It is important to understand that training, especially in the evening, will not bring instant results. You need to reduce the number of calories consumed, increase energy expenditure through sports in order to lose excess weight and tighten your figure. Changes must be gradual, otherwise the body, sensing danger, will begin to put everything in reserve . Regular light evening exercise will be effective for weight loss. Don't immediately overload your body. This will lead to severe soreness, and with intense exercise, your appetite may awaken.
What rules must be followed
You can achieve results only by practicing regularly. If you decide to do morning exercises, then you need to devote 10-15 minutes in the morning to perform the complex. You can increase the effectiveness of your training when you have a goal. If you explain to yourself why you do gymnastics, then the result will be positive for your health.
At first, you can perform exercises at a support - the back of a chair, table, door handle. When the training is mastered, you can abandon the support. The main thing in exercise is the sequence of warm-up “from top to bottom” or “from top to heels”. It is better to exercise barefoot or in socks to strengthen the soles of your feet.
It is imperative to protect your spine during training. You need a layer between the floor and your back. The mat will protect the vertebrae from the hard surface. When doing abdominal exercises, try to press your lower back to the floor. A useful workout is one that will bring a person joy, satisfaction, the joy of victory over one’s laziness and lack of faith in one’s own strength.
The benefits of morning exercises for men
Anyone who lived in the times of the Soviet Union probably did exercises while standing in front of the TV, because this type of physical exercise was broadcast in the morning on central television, and morning exercises were relevant for everyone. Both young and old people practiced it.
Morning exercises are a set of exercises aimed at working the whole body in order to prevent problems of both the musculoskeletal system and the cardiovascular system. Exercise tones the body and body systems, accelerates the blood and prepares a person for the stress of a working day. Due to such physical activity, the risk of the formation of salt deposits is reduced, and blood circulation is improved, which is beneficial for general health and potency. Daily exercise is the key to longevity.
What not to do
It is prohibited for those who have introduced gymnastics into their daily routine:
- overdo the repetitions of exercises;
- take breaks from classes for more than 2 days;
- eat heavy food before training;
- exercise through pain.
Even the best gymnastics can be harmful to health if performed incorrectly, without consulting a doctor or trainer. There is no need to force yourself to exercise when all your muscles ache.
We have been told about morning exercises and its benefits since childhood. But you don’t always want to give her 15 minutes of precious time in the morning. If you overpower yourself, you can get a lot of pleasure and energy. Effective exercise will not result in muscle pain, but will give strength to the body, strengthen it, and rejuvenate it.
Recommendations
- You need to do exercises every morning. To do this, it will be enough to spend only 10 minutes. But do not forget that this physical activity is not a complex that develops the body and spirit, but only provides the body with the opportunity to work in full mode for as long as possible.
- To get the most benefit from an exercise program, get plenty of sleep .
- Don't overexert yourself , because this is a simple load and it has nothing to do with the strength training we are used to.
- The load during charging should be evenly distributed across the body. This will be proper physical activity. Only if you systematically perform exercises can you feel invigorated by this type of physical activity.
- It is best to do exercises on an empty stomach or do exercises an hour after eating.
- It wouldn’t hurt to include into your usual exercise program , if possible. In the future, you can also complicate the exercise with complexes for the abdominal muscles. But once again it is worth focusing on ensuring that exercise does not develop into a full-fledged workout.
