Morning exercises for vigor and energy; exercise in the morning. Good morning exercises for women and men

Any sport will help you maintain your figure, and for those who need to lose weight, it will serve as an excellent incentive to action. Starting the morning with a warm-up is not only beneficial for your figure and appearance, it is also a wonderful way to recharge yourself with energy and vigor for the whole day.

Usually, any person’s morning begins with the desire to lie in bed some more. But, if you want to take care of your appearance and look 100%, then you need to set a different program in your head: every morning we start with physical exercise.

Exercises for morning exercises are simple and easy to do, but despite this, they have great power of beauty and health! 2 effective complexes for good health!

1 set of exercises

1. Whole body stretches: you can do them while still lying in bed, or you can do them while standing on the floor. Clasp your hands above your head and pull as high as possible, while moving your body to the left and then to the right. Repeat 5 times.
2. Steps: stand on your toes, walk a few steps, then move to your heels, also walk, the next steps are on the inside and outside of the foot. Do these steps within 5 minutes.
3. Rotational movements: standing on the floor, rotate your arms up and down, your upper body and pelvis left and right. Repeat 10-15 times with each part of the body.
4. Bend your upper body back and forth. Feet shoulder-width apart and straight, back straight, bend as low as possible. Repeat – 10 times.
5. Tilts left and right. Position - standing, legs shoulder-width apart and straight, arms bent at the elbows and placed on the belt. Repeat movements 10 times in each direction.
6. Jumping: do 100 jumps, maybe on a skipping rope.

2 set of exercises

1. You need to start warming up by warming up all muscle groups. To do this, stand up straight and shake each hand, swing your legs alternately.
2. Exercises for the neck muscles: stand straight, hands on your waist, legs slightly apart. Make slight head movements left and right, back and forth. Repeat 10 times in each direction.
3. Position – standing, legs straight, hands on shoulders. Make circular movements with your arms back and forth. Make 15 movements in each direction.
4. Exercises for all muscle groups - squats. Make movements lightly, without harshness. First squat to floor level – 10 times. And then to the level of the knees (hips parallel to the floor) - 10 times.
5. Swing your legs: stand near the wall, lean your right hand on the wall, left hand on your belt. Swing your left leg forward and backward. Repeat the same with your right leg, but lean your left hand on the wall. Do 15 swings with each leg.

If you regularly play sports and also often spin a hula hoop, then you can simply spin a hula hoop as a morning exercise. You don't need to devote an hour to this activity. 15 minutes is enough.

The proposed exercises for charging are available to everyone. But for some, it will take a lot of willpower to repeat them every morning. Therefore, the following data will serve as an incentive for everyone:

• Exercise improves blood circulation, improves metabolism, tunes the body and brain to work and helps to effectively cope with stress during the day.
• Warm-up, especially in the morning and especially in the fresh air, helps produce hormones of happiness and success. And not a single person can live without them!
• During physical activity, the body comes into action, which helps to quickly remove harmful substances, toxins and stagnation from the body.
• A person becomes organized, disciplined, capable of solving any tasks and problems.
• Morning exercises tune the three main components of life: psyche, mind and physical condition - for renewal of the body and youth of spirit!

Therefore, you should not be lazy to do exercises for exercise in the morning, but run and do them with joy! And after exercise, for guaranteed vigor, you can take

Everyone wants to look good and feel great. But due to circumstances or their own laziness, not everyone succeeds in taking serious care of their body.

But there is an effective way to put your body in order, make your body fit and slim, without putting in much effort. The secret lies in regular exercise, which will give you energy and energize you for the whole day.

With just a few regular exercises to exercise at home, you can achieve unexpectedly good results. Everything needs to be done regularly, only daily repetitions will justify the effort.

And it’s not so important how much time you devote to morning exercises: it can last either 5 minutes or half an hour. Within a week the effect will be obvious! Of course, you shouldn’t expect that by the weekend a set of exercises for morning exercises will do a miracle and you will lose dozens of kilograms, but it can help you start feeling cheerful, active and collected by the end of the week.

What are the benefits of exercising in the morning?

Getting up early and regular exercise mobilizes the organs and systems of the body, the body gets used to everyday stress and develops a willingness to wake up quickly in the morning. Therefore, people who are not lazy to do morning exercises do not feel drowsy and are always full of energy and zeal for work.

Another positive point is that short exercises for morning exercises activate metabolism, and this is a sure way to lose excess weight. But the effect is achieved precisely by morning exercises; in the evening you will not be able to lose as much energy.

Regular exercise in the morning will help normalize your appetite and switch to healthier foods. It can also normalize sleep, increase mental activity and instill confidence in a person’s own abilities.

In order to feel a surge of strength every day, you need to choose a suitable set of exercises and perform them regularly.

A set of morning gymnastic exercises for exercise

The complex has 5 blocks of exercises for all parts of the body:

• heads;
• shoulder girdle and arms;
• torso;
• general stretching exercises.

We perform each action 10 times.

1st block:

• turning your head to the sides;
• head tilts;
• moving your head in a circle.

2nd block:

• rotation of shoulders in a circle;
• circular movements with straight arms;
• alternate swings of arms;
• rotation with arms bent at the elbows;
• rotation of the hands.

3rd block:

• Bends straight back forward, with feet shoulder-width apart: you need to smoothly try to touch the floor with your palms;
• rotation of the pelvic area, hands on the belt;

4th block:

• swing your legs (one and then the other);
• squats, heels do not come off the floor.

Such exercises for charging are quite effective in themselves, but if you want to complicate the training program, you can add the following elements to the complex:

• lifting the body while lying on the mat;
• straight leg raises (in the same position);
• fast jumps.

The following exercises for morning exercises are especially useful for women, because good stretching makes the legs slender and attractive, and the body becomes flexible and graceful.

5th block:

• the legs are spread wide apart, one of them needs to be bent, the other kept straight. Stretching is done by squatting on a bent leg. Repeat the exercise, squatting on the other leg;
• bend over to legs wide apart while sitting on the floor.

How to overcome laziness and start doing morning exercises

There is no doubt that exercise is important and useful, but how to overcome the ubiquitous laziness? After all, the bed is so soft and warm in the morning, and the sleep is so pleasant and colorful!

Even the most consummate master of excuses and lover of sleep can force himself to easily do exercises for exercise. Personal psychology will help with this.

Find like-minded people. It is not at all necessary to do exercises at home: take a friend, go to the park or yard and do exercises.

Women can also motivate themselves by purchasing a beautiful and expensive tracksuit. Moreover, you need to hang it so that it catches your eye first in the morning. Handsome, new - he will definitely “persuade” you to get out of bed.

Imagine what it would be like - your ideal figure! Think, lying on the sofa, about how everyone will turn around, looking at the curves of a slender body, how people will bite their nails out of envy and faint. Does not help? Then instead of the abstract “people” substitute “girlfriend”, “friend”, “colleague” or “husband”.

Everyone wants to look good and feel their best. But as always, there are a thousand excuses to postpone planned activities and caring for your body.

True, there is one effective way to put your body in order, to become slim and fit, and without putting in much effort. And the secret lies in regular charging!

What will morning exercises give us?

A few effective exercises in the morning won’t take much time, but they will bring a lot of benefits. Develop a useful habit and, undoubtedly, you will acquire:

A surge of energy and vigor

Even very small loads will help the body awaken. The cardiovascular system will begin to pump blood throughout the body and distribute oxygen to every cell. It gives strength and increases energy levels. In just 15-20 minutes you will be ready for exploits.

Great mood

Morning exercises do not involve heavy loads; they are pleasant and easy exercises. And since this is pleasant, the brain will not keep itself waiting and will give the command to produce endorphins - the hormones of joy and happiness. After all, it’s great to start a new day in a good mood, all adversity will fade into the background, and with a smile on your face you can set off to conquer the world and move to new heights.

Losing excess weight

Exercise will make all organs wake up. First of all, you will speed up your metabolism and start the digestion processes. In addition, regular moderate exercise keeps the body toned, helps burn excess fat deposits, and strengthens muscles.

Strengthens immunity

It is thanks to morning exercises that the body receives a sufficient amount of oxygen, health and energy for the entire coming day. We can definitely conclude that exercise stimulates mental activity and strengthens the immune system.

So, after waking up, give yourself 15-20 minutes to finally get rid of traces of morning doze. Drink a glass of clean water with a few drops of lemon juice. Don't rush to jump out of bed and immediately start active exercises. First, stretch slightly, tense your muscles, twist, and only then slowly get out of bed. Complete all necessary morning hygiene procedures and start exercising.

1. Side plank.

While in plank pose, bring your feet together and rotate your body to the right, transferring your body weight to your left palm and the edge of your left foot (if necessary, touch your left knee to the floor). Raise your right hand up and look in that direction. As you exhale, lower your right arm and return to plank pose. The back of the thighs and buttocks, triceps, quadriceps, shoulder muscles, back muscles, and abs are strengthened.

2.Cat.

Get on all fours, placing your palms on the floor so that your wrists are directly under your shoulder joints and your knees are under your hips. Pull your stomach in. The body from the crown to the buttocks should form a straight line. As you inhale, pull your shoulder blades back and lift your tailbone slightly upward, arching at the lower back. The muscles of the back and lower back are strengthened.

3. Plank.

From head down dog pose, move your toes back and lower your body so that your body forms a straight line; arms straight, but not tense, wrists under the shoulder joints. Tighten your abs and hold in this position for several breaths, then exhale and return to dog pose. The triceps, quadriceps, back of the thighs, abs and back, muscles of the chest, shoulders, back, buttocks are strengthened.

4. Dog with head down.

From the seal pose, as you exhale, lift your buttocks, straightening your legs and lifting your heels off the floor - the body should take the shape of an inverted Latin letter V. Then slightly stretch your heels down, and lower your head and neck so that they are in line with the spine, looking at legs. The muscles of the back, shoulders and triceps, the muscles of the back of the thighs and spine are stretched, and the quadriceps are strengthened.

Morning exercises for vigor have several nuances that must be observed.

So that awakening is a joy

The purpose of any morning exercise is to help you wake up and energize you. This means that exercise should be fun.

Strength loads are inappropriate in the morning. To saturate the body with oxygen, you need cardio, for muscle flexibility - stretching exercises, and to improve your mood - cozy conditions.

You should start your morning exercises right in bed. You can turn on pleasant music by placing the remote control of the player at arm's length in the evening.

In summer, it is better to go out onto the balcony or into the nearest park (for owners of a private house - into the courtyard). Exercise in the sun, feeling unity with nature, do not force anything, choose loads according to your strength.

Optimal complex

Usually, morning exercises for vigor begin with stretching in bed. The main thing here is not to be lazy and not to lie around. Take a sitting position and repeat stretching.

To warm up, you can walk on your toes or roll from heel to toe, and also walk on the outside of your foot.

At the same time, you can make circular movements with your head, trying to stretch the neck muscles. You must first reach your chin to your chest, then try to touch the shoulder of the same name with each ear, but under no circumstances should you throw your head back.

After this, you need to stretch the shoulder girdle. Rotate and shrug your shoulders, twist your elbow joints in different directions, swing your arms back and forth. This exercise is very useful: stretch your arms up, sticking your chest forward, then suddenly throw your straight arms back over your bottom and clap your hands behind your back. The exercise must be performed at a fast pace.

For the body, you can perform the classic “mill” or “mill” on one leg, side bends, and twists. Pelvic rotations and boxing are also very effective.

Then you need to do gymnastics for your legs. The minimum complex of morning exercises includes squats, lunges without weights, and jumping with clapping overhead. You can increase the load with the “bicycle” exercise, in which your legs are almost parallel to the floor.

Completing charging

Physical exercises that charge you with energy for the whole day will be more effective if, after completing the main complex of exercises, you perform several breathing exercises from yoga or bodyflex. Then you need to take a contrast shower.

There are many ways to improve your physical fitness or simply keep your body in good shape. One of these methods is daily morning exercises, thanks to which you can perfectly relieve fatigue and feel energized throughout the day. It won't take you long to do physical exercise. And if you remain in a good mood all day, you will easily achieve the goals and objectives you have set for yourself. It is recommended to do a short jog and exercise before breakfast.

The benefits of morning warm-up

Simple exercise in the morning includes light jogging and simple exercises which help improve blood circulation. Thanks to this, the tissues of your body are saturated with nutrients and oxygen, which, in turn, has a beneficial effect on your health. Daily physical exercise also leads to faster thought processes, increased concentration and improved memory. The benefits of morning workouts for women and men will only be revealed if the entire complex is performed regularly.

If you get used to daily morning exercises, you will soon become more active and stop experiencing excessive fatigue and drowsiness during the working day. Charging also helps you mood improves. It helps the body wake up by increasing the flow of oxygen to various muscle groups. Also, with increased breathing, the phlegm that accumulates in them during sleep will be removed from the lungs and bronchi, but the exercises must be performed correctly. Physical education helps increase physical strength and improves general tone muscles.

Correct execution of exercises

Morning exercises are a set of relatively simple exercises that help stimulate blood flow, which, in turn, has a positive effect on the functioning of the respiratory system and brain. If you can overcome laziness and make exercise a daily healthy habit, you will feel healthy even in old age. It is recommended to perform a five-minute physical warm-up before each exercise. In addition, it is important to adhere to some rules while doing your morning warm-up:

• It is best to warm up outdoors or in a well-ventilated room.
• Clothes for physical education should be chosen that are comfortable and will not restrict movement.
• Make sure your breathing is even and correct.
• Charging will only be beneficial if you do it systematically.
• There is no need to rush; it is best to train at a calm pace.
• The program should include at least 5, preferably 10, physical exercises, which must be performed an average of 10 times.
• You should not start exercising immediately after waking up; it is better to wait 10 to 15 minutes for the body to completely recover from sleep.

If you follow these simple rules every day, you will be full of energy until the evening, which will have a positive effect on your productivity and mood.

Set of exercises

Morning warm-up will bring you a lot of benefits if you choose a set of exercises that suits you. It is very important to warm up your joints and stretch your muscles before heavy exercise to avoid injury in the process. Try to choose the simplest exercises so as not to feel tired, but on the contrary, get charged energy.

The duration of physical exercise in the morning should be on average 4-5 minutes. It is recommended to include in the program a lot of tilts and turns of the head, torso, rotational movements of the arms, as well as walking on the toes. The main complex of sports training includes strength exercises in the form of push-ups, leg swings, all kinds of rotations and squats.

Doing a warm-up

Before starting more strenuous exercises, be sure to do a short warm-up to warm up the muscles and prepare them for the main program. You can start warming up your body with regular stretching while still in bed. Choose suitable music for training and begin to rotate your head 10 times in each direction, then switch to your shoulders, body and hands. When the warm-up is completed, you can go through all the toilet procedures. If you do not have personal preferences, you can refer to our warm-up complex (exercises are performed 8-10 times):

1. We tilt our heads alternately to the sides and perform smooth turns of the body.
2. We clasp our hands in a “lock”, after which we turn our hands towards ourselves and away from ourselves.
3. Bend your elbows, touching your shoulders with your fingers, and slowly rotate your arms.
4. We bend forward, trying to touch the floor with our fingers.
5. Raise your left hand up, place your right hand on your waist, and then tilt your body to the right. We change the positions of the hands after a couple of bends and repeat the movements.
6. Place your hands on your waist and begin to rotate your hips alternately to the right and left.
7. We swing our legs, then lunge forward and squat as deeply as possible.

Head tilts

To lift general tone without leaving home and improving the body’s performance, you should approach each exercise with great responsibility. We make about 10 turns of the head to the right and left, after which we bend back and forth. Then we begin to perform slow circular rotations. If you have problems with the vestibular system, you should not close your eyes when turning in order to prevent your health from deteriorating. Such exercises should take no more than 2-3 minutes.

Shoulder rotations

To improve blood circulation and tone the body with the help of a morning warm-up, you should pay great attention to shoulder rotation. If you perform warm-up movements incorrectly, you can easily injure the shoulder joint, so shoulder rotations should be performed in the right way:

1. We stand up straight, straighten our back, while our arms should be lowered along the body.
2. Raise both shoulders up at the same time.
3. We direct them back with strong circular movements.
4. We do approximately five rotations of the shoulder joints in each direction.

Swing your arms

One of the most effective exercises that is recommended to be done during morning exercises is arm swings. They help the body quickly recover from sleep and gain energy. The main thing is to do this kind of warm-up regularly. You don't need to spend any energy to increase your physical activity through various strenuous exercises.

1. We move our hands up, then down. After this, we raise one hand and leave the other at rest. We perform the exercise, after which we change limbs.
2. We swing our arms in front of the body - right and left.
3. You can also perform 8 to 16 swings back and forth in an inclined position, without straining your shoulders and neck.

Wrist rotations

For morning exercises to be complete, it is necessary mash not only arms, but also hands. To do this, we interlace our fingers in our palms and perform successive rotational movements in both directions. The duration of such movements should not exceed one minute. The movements should be performed without jerking, very smoothly, since a sharp transition of the body after sleep to the stage of physical activity is fraught with stress for it.

Tilts of the torso in different directions

In order for your body to get into good physical shape after sleep, and for your health to always remain at a high level, you should bend your torso from side to side every day. For this we borrow initial position: feet shoulder-width apart, hands on waist.

To burn fat in the abdominal area, you need to perform this exercise 3-4 times during the morning warm-up and at least 20 repetitions in each direction, alternating bending twice, first to the left, then to the right. Another excellent exercise is the downward bend of the torso. You should perform such gymnastics as correctly as possible, trying to reach your hands to the floor, especially if you plan to then proceed to heavier physical activity.

1. On the count of one we lean towards the right leg, on the count of two - towards the left.
2. We straighten the body on the third count.
3. Next, straighten your legs together and try to touch your knees with your forehead, if your stretch allows you to do this. If you manage to do this, hold this position for several seconds, and then straighten your body. This exercise must be done up to 40 times, otherwise you risk overloading your body in the morning.

Pelvic rotation

A great exercise to awaken the muscles of the entire core is rotational movements pelvis in a circle. To perform this exercise, you need to put your hands on your belt, and then start rotating. Movements should under no circumstances cause pain in the lower back or pinched muscles. Do about 10 circular rotations to the left and right. The workout is great for fully developing your spine, toning previously inactive muscle groups and improving blood circulation. By regularly performing this warm-up, you can notice a significant reduction in pain in the back muscles.

Swing your legs

When performing leg swings, you gradually make your limbs stronger and more mobile, ridding them of excess fat deposits, which has a positive effect on the general condition of your body. In addition, leg swings contribute restoration of blood circulation and normal functioning of the muscles in the legs. The order of performing such training should be as follows:

1. We stand up straight, with our feet shoulder-width apart, our hands at our chest, and lower our elbows down.
2. We swing with a straight left leg, and it is recommended to try to raise it as high as possible above the body, hold it for a split second and return it to its original position. Next, change the leg and repeat the movements. It is also necessary to exhale or hold your breath while lifting your legs.
3. Do about 10-15 swings with each leg.
4. When swinging a straight leg back, keep your foot heel up. Perform 5 to 15 repetitions with each limb depending on your physical fitness.

Squats: rules

Squats will help make your body more toned, and if you work hard on your legs every day, your body will soon look like the poster models hanging in the gym. If you decide to join the daily morning exercises, then do not forget to supplement your set of exercises with squats. With their help, you can easily develop muscles in the waist and hips.

First, try squatting 10 times. At the same time, keep your back straight, bend your knees to the angle at which your joints and muscles can bend. If you do not experience muscle pain the next day, then you need to increase the series of squats to 2-3 approaches, increasing the number of repetitions to 20 or 30 times.

Exercises for the abs

One of the most effective exercises for the abs is considered to be lifting the torso from a lying position. With this exercise, you can work out the entire complex of muscles on the abdomen, but the area of ​​the rectus muscle on top will receive the greatest load. It is recommended to do such lifts in morning time days when your stomach is still empty. When starting the exercise, you should prepare a special rug and choose a room where there are no strong drafts.

• We lie on our backs, pressing our lower back to the floor, and place our hands behind our heads or on our chests.
• Bending the torso should begin from the head, trying to touch the chin to the chest. You can try to reach further, but this will lift your back off the floor.
• Having reached the maximum point, we return to the starting position. The number of repetitions should be done based on your physical fitness (from 10 to 50 times).

As you can see, morning exercises help not only wake up the body, but also get your beautiful body in shape. The main thing is that a set of exercises is performed daily, and in the presence of serious joint diseases, consultation with a specialist is necessary.

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