Exercises for morning exercises (video)

After sixty years of age, starting to play sports or change your usual lifestyle is very difficult, and sometimes completely impossible. At this advanced age, a person acquires ailments that he acquired over the years or aggravated those that he had in his arsenal of chronic diseases. One way or another, even in good health at this age, the body noticeably loses ground. First of all, deterioration in health is associated with a decrease in the level of hormone synthesis. The vessels become fragile, along with them the ligaments lose their elasticity, and the fascial tissue becomes rougher, which even leads to pain from movement. To prolong mobility or restore normal functioning of the body at the age of sixty, you need to regularly do exercises aimed at improving blood circulation and mobility of the musculoskeletal system.

Are you doing your morning exercises correctly?

This book presents the TOP 7 harmful exercises for morning exercises that you should avoid.

Finding time for a small set of activities is not at all difficult; to do this, just get up a little earlier than usual, at least 5 minutes. Morning exercises are necessary to warm up muscles, improve tone, and get rid of lethargy and drowsiness. With properly organized exercises, sudden movements are excluded, so gymnastics in the morning does not cause fatigue. As for the statement about the unnecessaryness of charging, it should be noted? humanity has not yet come up with a better way to transform a sleeping organism into a state of wakefulness.

How to warm up in bed

Diaphragmatic breathing

Lie on your back, you don’t even have to open your eyes. Place one hand on your stomach to feel if you are doing everything correctly.

Inhale deeply, filling the air first with your stomach and then with your chest. Exhale so that your stomach is drawn in as much as possible. Perform three breathing cycles and then stretch your entire body.

Gluteal bridge

Bend your knees and place your feet on the bed. Place your arms along your body. Raise your pelvis as high as possible, tighten your buttocks. Lower yourself and repeat two more times.

Leg raise

Leave your legs bent as in the previous exercise. You can extend your arms above your head or leave them along your body. Lift one leg up as far as you can. Remember that you should feel slight tension, not pain.

Lower your leg and lift the other one. Repeat 3 times for each.

After this, sit on the bed and take 3 more deep breaths and exhale while inflating your belly. Now you can get up and start the second part.

Fitness in the morning is a boost of energy

An excellent source of energy for the whole next day will be morning exercises, a set of exercises, watch a video, which is perfect for both women and men. Indeed, today, to stay in shape, it is not at all necessary to visit the gym; it is enough to have a computer connected to the Internet. Few people know that during morning fitness, progress occurs in the functioning of the cardiovascular and respiratory systems, and oxygen deficiency is eliminated. If you don’t do exercises in the morning, the body’s systems start working much more slowly.

Morning workout program to speed up your metabolism

Perform this set of morning exercises for weight loss, following the instructions, at least three days a week to get noticeable results within a week.

After training, don’t forget to immediately go to the kitchen and refuel with protein.

Level : for beginners;
Equipment: dumbbells up to 4 kg;
Number of approaches: 1-2;
Number of repetitions : from 15 to 20 or by time (min/sec).

Complete the first circuit with the selected number of sets and repetitions, then move on to the second circuit. Don't forget about warming up.

Circle 1

Bent-over dumbbell row

Starting position: Lighter dumbbells are suitable for this exercise; take them in your hands, your feet should be approximately hip-width apart, your knees slightly bent. Stand close to a mirror to make sure your back doesn't round during the exercise. Retract your shoulders, arms down, palms facing each other.
Inhale deeply, squeeze your core and bring the dumbbells to the sides of your stomach, squeezing your shoulder blades together. Lower your head to relax your neck muscles. At the top of the movement, exhale and hold for a few seconds.
Return your hands to the starting point of the exercise.

Dumbbell chest press

Initial: For this exercise, heavier dumbbells are suitable. Lie with your back on the bench. Bend your elbows at an angle of 90 degrees and raise them above your chest. Squeeze your shoulder blades together, pressing them against the bench, arching your back slightly. Keep your knees slightly bent and your feet flat on the ground.
Inhale deeply and squeeze your core, lifting the weight in your arms up and bringing your arms together in an upward motion parallel to your chest. When lifting weights, try to bring your elbows towards each other, tightening your chest muscles. Hold at the top for a couple of seconds while exhaling.
Slowly return your hands to the starting position. Complete the required number of repetitions.

Lying press crunches

Initial : Lie on your back on the mat, bend your knees at a right angle, lifting your legs up, and place your hands on the back of your head.
Inhale deeply, squeezing your core and upper abdomen, and lift your upper back, rounding your shoulders. Hold at the top of the movement for two seconds, exhale.
Slowly return your upper back to its original position. Do the required number of repetitions.

Gluteal bridge

Initial: Lie on your back on the mat with your feet approximately hip-width apart. Your heels should be approximately arm's length from your buttocks. Place your arms at the sides of your body.
Inhale deeply, squeeze your core, and lift your hips, pressing into your heels. Squeeze your buttocks at the top. Relax your shoulder and neck muscles. At the peak of the movement, pause for two seconds while exhaling.
Slowly return your hips to the starting position on the mat. Do the required number of repetitions.

Exercise “Chair against the wall”

Starting position: Lean your back against the wall.
Keep your hips and shoulders firmly in contact with the wall and take three steps forward without leaving the wall.
Slowly lower your hips until your knees are in line with your ankles and your thighs are parallel to the floor.
Place emphasis on your heels and toes; the weight should not shift only to your toes. Try to stay in this position for about 30–60 seconds, squeezing your core muscles.
Return to the starting position.

Take a break for half a minute. You can do a second set before moving on to the second round.

Gymnastics in the morning - a means for a productive day

If you want to live a productive day, it is best to start it off properly. The best way to get yourself back to normal and create the necessary mood will be exercises for morning exercises, watch the video. As for the timing, it is preferable to do the exercises in the morning; only in this case, a full charge is possible, because by the evening almost all the energy has already been spent. For greater effectiveness, you should follow several rules: a ventilated room, comfortable clothes, after classes, taking a contrast shower will be very useful.

Be active, do not only morning exercises, but also throughout the day, which will give you strength, fill you with energy, tone your muscles, improve blood circulation, and enrich your body with oxygen.

Morning exercises will promote dental health and there will be no need to contact dental clinics in Kyiv for the help of dental doctors.

It's easy to be healthy!

How to do strength exercises

The morning complex consists of 10 exercises, the last one is breathing. Rest no more than 10 seconds between them. You can set a timer or just count to yourself.

Isometric wall squats

Go to the wall, lean your back on it and squat until your thighs are parallel to the floor. The angle at the knee should be 90 degrees. Place your hands in front of you. Hold this position for 20 seconds.

Shoulder touches while lying down

Stand in a prone position, raise your right arm and touch your left shoulder. Return it to the floor and repeat the same for your left arm - touch your right shoulder and lower it back down. Do 10 times for each side.

V-position hold

Sit on the floor, straighten your back, raise your legs bent at the knees, keep your shins parallel to the floor. Stretch your arms along your body at knee level. Hold the position for 20 seconds.

Squats

Turn your knees and toes slightly to the sides, keep your back straight, squat until your thighs are parallel to the floor or lower. Repeat the exercise 20 times.

Push ups

Do push-ups in the classic version or from your knees. During the exercise, point your elbows back, not to the sides. Squeeze your buttocks to keep your back straight and not arch in your lower back. At the lowest point, touch your chest to the floor. Do 10-15 push-ups.

Bicycle on the back

Lie on your back, put your hands behind your head, press your lower back to the floor. Raise your legs straight to a height of about 30 cm from the floor. Pull the knee of your right leg towards you, at the same time turn your body to the right and stretch your left elbow towards your right knee. Repeat the same for the other side.

Pull your knees towards you one at a time, making a circular motion, as if pedaling a bicycle. Do not lower your feet to the floor until the end of the exercise. Do 20 movements.

Jumping out of a squat

Place your feet shoulder-width apart, turn your knees and toes out to the sides. Squat until your thighs are parallel to the floor or lower, jump up and lower back down. Do 20 times.

Burpee

Stand in a lying position, lower yourself to the floor, touch it with your chest and hips. Rise back up into a prone position, jump with your legs towards your hands, straighten up and jump up, clapping your hands above your head.

If it’s hard for you, don’t fall to the floor: from the prone position, immediately put your feet up and jump up. Do 10 burpees.

Rock climber

Stand in a prone position, pull one knee to your chest, and then jump to switch legs. Try to keep your pelvis in one position so that it does not move when changing legs. Do 20 times.

Additional recommendations

Exercising for weight loss at home is the first step to a new lifestyle.

But it alone will not be enough.

Don't believe those who say that 15 minutes of abdominal exercises will be enough.

In order to effectively lose weight you need to:

1. Exercise for 60 to 90 minutes daily

2. Change your power plan

Physical exercise

Exercising for weight loss at home gives you the right mood for the body and spirit for the whole day. However, to lose weight effectively, you need additional physical activity from 1 to 1.5 hours a day without a break. These could be, for example:

Run
Swimming
Yoga
Push ups

Get creative with exercise. Combine types of activities.

For example, you could structure your activities like this:

15 minutes – warm-up and light exercises
15 minutes – jogging
40 minutes – dynamic yoga classes.

A good option would be to combine yoga and push-ups in one complex. For example:

15 minutes – warm-up and light exercises
40 minutes – dynamic asanas
20 minutes – push-ups (5 x 20)
15 minutes – final meditative asanas

Is exercise effective for losing weight?

Lack of physical activity and poor nutrition lead to weight gain. The speed of this process is determined by numerous factors, the main one of which is the genetically programmed program. In this program, individual levels of a hormone called cortisol are essential.

If cortisol levels are high, the body will strive to store energy for future use, even with a significant reduction in calorie intake. People with low cortisol levels, on the other hand, can eat very high in calories but not gain weight (i.e., do not store energy for future use).

Based on the topic of our article, we will only talk about people with medium and high levels of cortisol, i.e. about those whose bodies store energy.

We can store energy in two forms: