Good afternoon Today we will talk about how to start the day right to feel fresh and full of energy. And for this you need to know how to do exercises in the morning. Yes, the same exercises that many of us did not like at school, and in adulthood we constantly did not have time for it.
However, it is simple physical exercises in the morning that help you feel invigorated, get a surge of strength for the whole day. And today I will tell you how to do it correctly so that the benefits are noticeable in a few days!
Benefits of Morning Exercise
Why is morning exercise useful? First of all, it helps the body wake up and tune in to productive work. It will invigorate and add energy. Do not confuse it with exercising in the gym - from the latter you feel pleasant, but, nevertheless, tired.
In addition, it has the following advantages:
- makes you physically more resilient;
- strengthens the immune forces of the body;
- takes a little time;
- does not require any special skills or equipment.
It is especially useful to do exercises for those who are busy with sedentary work. This will not only prepare you for a productive day, but will also help your body get more of the physical activity it needs to stay healthy.
When and how to do it - make a schedule
Surely you have heard the phrase "only the phone is engaged in morning exercises in our house." In this joke, you should pay attention to the parallel that can easily be drawn between recharging the device and morning exercises - in both cases, energy is recharged. Only if the gadget receives it from the network, then we are from a complex of simple movements. That is why you need to warm up only in the morning - to get a supply of energy for the whole day.
The maximum time you need is half an hour. Beginners at first can devote 10 minutes to the case. The main thing is to follow the following rules:
- you need to do exercises before breakfast, drinking a glass of water on an empty stomach;
- starting with the most simple exercises, moving on to more complex ones;
- after it is best to take a contrast shower;
- You can have breakfast half an hour after completion.
As you can see, you will need to wake up earlier - especially if you are used to getting ready in a hurry for half an hour. For morning exercises, you will need at least an hour between waking up and actually leaving the house.
Personal motivation
Without right motivation you will not just be too lazy to wake up earlier - you will start skipping workouts under the pretext of like "it's only today." But then - just go astray from the schedule and forget about the exercises.
Decide why exactly you are doing it - not "for show", not because it's "fashionable to train." You are doing only for yourself and your health. And training the body is impossible without training the spirit - so do not indulge your own weaknesses. Train your willpower as well - this quality will help you succeed not only in “charging”, but also in other equally important matters.
A set of exercises
Be sure to make a plan for your workout - write down in what order and what exactly you will do. Exercises should be selected so that all the muscles of the body are involved. Your task is to help him “wake up”, activate all processes.
Traditionally, exercises for both men and women, and for children, "begin" from the top of the body - that is, from the neck. Gradually, you need to “go down”, doing exercises on the shoulders, arms, body, pelvis, knees, etc.
Before starting, do a warm-up - warm up the joints. Make head turns, tilts, swing your arms in shoulder joint, circular rotations in the elbow, circular rotations of the pelvis, etc. You must prepare the body for physical activity.
Additional loads
If you get used to doing a selected complex and feel the strength to complicate it a little, then you can add a couple of the following exercises to the complex:
- Push-ups - at first they can be done while standing with an emphasis on the wall, then - from the floor, kneeling. Later it will be possible to gradually move on to classic push-ups.
- Abs workout - leg raises and crunches.
- Leg lunges with weights - this exercise loads large muscle groups well. And it is especially useful to lose weight.
You can also do the plank in the morning, a static exercise that only seems simple. Its daily implementation with a gradual increase in time for the "bar" helps to lose extra pounds in the abdomen, as well as strengthen almost all muscle groups.
If you have the time and energy, you can go for a run. However, this option is more suitable for "larks", who feel more cheerful in the morning. "Owls" is better to postpone such a load for the evening.
What effect can be expected
In the matter of losing weight, of course, you cannot count on a quick effect, but otherwise, in just a couple of days, you will notice that in the morning you feel more alert and collected.
This is because training has the following positive effects on the body:
- mobilizes the work of the nervous system;
- improves blood circulation;
- strengthens the heart muscle;
- activates recovery processes;
- improves the condition of joints and internal organs;
- activates the brain.
Thus, morning physical exercises not only help the body wake up, but also improve its general condition.
Key Mistakes
The first mistake that beginners often make is neglecting the warm-up. Warming up the body after sleep is an important condition not only for good exercise, but also for preventing the risk of pain in the muscles. By exercising on “unheated” muscles and joints, you put yourself at risk of injury. Therefore, warm-up is a must.
Also, avoid the following mistakes:
- Focus on one muscle group. The task is the awakening of the whole body, its preparation for vigorous activity. Therefore, you should have time to work out all the muscles.
- Turning exercise into a hard workout - your task is to tone the body, and not exhaust it with exercises. At the end, you should feel a surge of energy, and not wild fatigue.
- Expecting a quick effect - morning workout is not able to make your body slim in two weeks. But since this is an additional physical activity, you will still notice changes in the body. Especially if you combine charging with proper nutrition.
In addition, it would be a mistake to want to do as much as possible more exercise. More is not always better. Let it be a few exercises - but you will do them without haste, right.
It will not be superfluous to watch the video of the exercises that you want to do. This is necessary to avoid errors during execution. There are many videos on the Web, so choose the one that shows all the nuances in the most accessible and understandable way. This is especially true for more complex exercises with power load.
That's all I wanted to tell you for today! Share the article on social networks with your friends, and don't be lazy to start your day right!
Our lethargy in the morning is explained by only one thing - the body, despite waking up, remains in a calm and sleepy state for some time. In order to fully wake up, you need about 2-3 hours. Morning washing will help to cheer up a little, allowing you to send a certain impulse to the central nervous system. But without bringing the muscles and joints to work, it will not be possible to fully wake up. That is why a person needs morning exercises. Before proceeding with the process of its implementation, it is necessary to understand what is the usefulness of a complex of such exercises.
Any physical training requires 3 or 4 single visits to the gym per week and thorough muscle loads. Then, as classes in the morning carry only a health-improving kind of meaning. The maximum benefit from morning workouts will be only when, in the process of execution, the set of exercises is improved and complicated. Charging is recommended to be carried out in a well-ventilated area and in clothing that does not restrict movement. It is best to finish classes by taking a contrast shower.
The obvious benefits of morning exercises are as follows:
- The mood rises;
- Increases vitality;
- The level of drowsiness decreases;
- Lethargy and fatigue disappear;
- The syndrome disappears, which is pronounced in an irritable attitude towards the outside world (hypokinesia).
Since charging has a completely different purpose, you do not need to turn it into a normal training process. After all, the name itself says that these activities are designed to charge the human body with energy for the whole day. Unlike charging, training aims to strain the muscles, exhausting the body. At the end of it, the body always wants to rest, because a lot of strength and energy has been spent. Without some preparation for training, you can cause irreparable harm to the body.
There are people who, along with a morning run, prefer to do all kinds of strength exercises for various muscle groups, arms and abs. This complex takes longer than normal charging, about 40-50 minutes. Therefore, it is wrong to call such loads charging. After all charger- This is a set of physical exercises that are intended for kneading the joints and muscle tissues.
This complex is often combined with some power loads, but their number, as well as the type and duration of execution, largely depends on physical training, desires and availability of free time. What are the best times to spend sports activities? The most optimal time for loads of a power nature on the body is after lunch, but exercises are best done in the morning.
Proper morning exercise
The gradual awakening of the body does not accept any strong loads immediately after sleep, forcing the heart to switch to active work causing irreparable damage to the heart muscle.
There are exercises that can be easily performed directly in bed. These include such warm-up exercises that do not carry any loads. At the same time, remember that they are not enough for a cheerful and active state of health throughout the day. You will need to walk around a bit, take a shower or just wash yourself, drink a glass of water, and only after all this do basic exercises.
Morning exercises are carried out to the music, which is selected for everyone in individually. The presence of an intense character in the complex of exercises makes it necessary to select such music, the tempo of which will be about 140 or 170 beats per minute. Many compositions of our time have just such a tempo. When charging in a calmer rhythm, slow songs are selected. For proper organization movements of the body and coordination of your breathing with them, it is recommended to select songs of a rhythmic nature.
That morning exercise, which gives good spirits and a surge of strength is considered the best. The main mistake in carrying out charging is excessive loads. Many people forget that the main purpose of charging is to tone up. Her idea is not building up muscle mass. The best way to determine the degree of stress on the body is how a person feels. There should be no feelings of tiredness or excessive fatigue in the body. With these symptoms, the necessary measure should be to reduce the load.
A set of exercises
There are several options for exercises performed in the process of morning exercises, but there are also basic ones among them.
A set of exercises for the cervical spine
- Making head turns to the left and right sides;
- Inclined head movements left-right, forward-backward;
- Circular rotation of the head at a slow pace.
Close your eyes if you have problems with the vestibular system is not worth it.
Morning workout for hands
A set of exercises for the body
Leg warm-up
Additional set of exercises
To the above exercises carried out in the morning, you can add the following strength training:
- swing press,
- rotational exercises gymnastic hoop,
- use in exercises of dumbbells having a small or medium weight.
The effect of morning exercises
All the sets of exercises presented above will help you improve the condition of the whole body and get into work mode much faster.
Morning exercise makes our auditory, vestibular, visual and other apparatuses more active, helps to tune the central organ of the nervous system into a working mood and bring the body out of the inhibited state that is present in the first hours after waking up. If classes are regular, then a person notices positive physical changes: improved blood circulation, proper heart function, accelerated venous blood flow. Charging also has a beneficial effect on the lungs. When carrying out exercises in the blood, the level of oxygen rises, and this, in turn, leads to active acid-reduction processes in the body, muscle tissues and strengthen joints.
Daily performance in the morning of a set of charging exercises will prepare your body for all the loads, physical, mental and emotional, that you will face during the day. And remember that only the right set of exercises can cheer you up and make you feel the beauty of an active life.
Experts claim that Good morning was not only kind, but also healthy to do morning exercises. And with folk wisdom about how the morning starts, this will be the whole day, then it’s not worth arguing. Not many of us are used to exercising after sleep, but let's see what morning physical activity can give us.
What will morning exercises give us?
A few effective exercises in the morning will not take much time, but will bring a lot of benefits. Develop a good habit in yourself and, undoubtedly, you will receive:
Even very small loads will help the body wake up. The cardiovascular system will begin to zealously drive blood through the body and carry oxygen to every cell. And it increases the level of energy and gives strength. Within 10-15 minutes you will be ready to move mountains.
Great mood
Morning exercises do not involve heavy loads, these are easy and pleasant exercises. And since it is pleasant, the brain will not keep you waiting and will give the command to produce endorphins - the hormones of happiness and joy. It's great to start a new day with Have a good mood, all adversity will fade into the background, and with a smile on your face you can go to conquer the world.
Getting rid of excess weight
By forcing all organs to work, you will start digestion processes and speed up metabolism with the help of charging. In addition, moderate and regular exercise contributes to the burning of excess body fat, strengthens muscles and keeps the body in good shape.
Willpower training
Getting up a little early in the morning is a big challenge for many. By forcing yourself to get out of a soft and warm bed and start exercising, you develop a good habit, train and strengthen willpower with which you will not need to think.
Strengthens immunity
Thanks to morning exercises, the body receives enough oxygen, energy and health for the whole day. Even without taking into account the research of specialists, we can conclude that it strengthens the immune system and stimulates mental activity.
Rules for performing morning exercises
Morning exercises are aimed at stretching the muscles, there should not be any strength exercises. Remember, it is enough just to “start” the body, and heavy morning loads can adversely affect the work of the heart.
After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Drink a glass of clean water with a few drops of lemon juice. It's wrong to jump out of bed and start right away active exercise. For the body, this will be stressful. Take your time, stretch a little, twist, tighten your muscles, and only then get out of bed. Complete all the necessary morning routines and proceed.
10 ideas to motivate yourself to morning exercises
Forcing yourself to exercise regularly, and also waking up earlier than usual for this, is not an easy task. We offer several ideas that will help turn morning exercises into a pleasant habit.
1. Move your alarm. Usually the alarm clock is placed somewhere near the bed, at the head, on the bedside table, etc. Install it far away from you, for example, at the other end of the room. You will have to get out of bed to turn it off. This will help you wake up easier and be able to exercise.
2. Find the support of loved ones. Agree with your family that you will do morning exercises together. This will not only cheer everyone up, but also bring them together, because a common goal will appear. If you live alone, then connect your friends to charge. Contact them by phone or online.
3. Fix your goals. Every Sunday (or any other day of the week that you consider a reference) make a plan for the next week. Clearly write down what time you will wake up every day, and what exercises you need to do. Later, you can evaluate your successes or failures.
4. Make a motivating list of music tracks. Music is a great motivator. Set an invigorating, "igniting" composition for the alarm, and then turn on the player or music player and start charging to your favorite tracks. They will give positive thoughts and help overcome fatigue.
5. Prepare a place for morning exercises in advance. You do not have to waste time finding and spreading a rug, bringing a chair or collecting another one. necessary inventory if you do it the night before. In addition, this will serve as an additional motivation for charging, because you tried hard yesterday and prepared everything, you can’t just pass by.
6. Reward yourself. If you were able to complete weekly plan, then be sure to reward yourself: get a manicure, watch an interesting movie or go for a walk in your favorite park. Buy a new workout t-shirt or something else for training that will help you wake up more actively in the morning.
7. Tell the world about your plans and successes. Thanks to modern technology, this is easier than ever. Tell your friends in in social networks that now every morning they are set to do exercises. Report regularly on your progress. Perhaps your success will inspire someone else.
8. Give yourself time. Getting up in the morning earlier than usual is difficult. And at first it will seem simply unbearable. But by no means give up. Wait another week and you will feel that you are used to the new regimen. You will start to sleep better, wake up before the alarm goes off and be full of strength and energy, in addition, morning exercises will help you create the perfect daily routine.
9. Think over your breakfast. If after sleep you experience severe hunger, then eat something small, but able to give you strength: some almonds or a banana. After charging, eat an already full breakfast, cook something special as a reward for your efforts. But keep in mind that food should be healthy and low-fat.
10. Set yourself up psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place in a conspicuous place a photo with a model whose forms you are striving for. If you want to be alert and healthy, then make a list of what you can achieve if you start your day actively.
Morning exercise is a great habit, the effect of which you will see instantly.
We have prepared 10 effective exercises that will help you wake up and charge you with positive emotions for the whole day.
10 exercises for morning exercises
Exercise 1. Sipping
Start by stretching up. Stand up straight, feet shoulder-width apart. Fold your hands into the castle, turn your palms outward from you. Slowly raise your arms above your head and begin to stretch your whole body towards the ceiling. Keep your back and head straight, do not arch your back. Do the exercise for 10-15 seconds 3-4 times.
Exercise 2. Steps in place
Human feet have many sensitive points that are responsible for the work of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Do the exercise for 30-50 seconds.
Exercise 3. Rolls from socks to heels
Stand up straight. Place your feet at a distance of 15 cm from each other. Inhale and stand on your toes, exhale and smoothly roll onto your heels. Repeat the exercise 20-25 times.
Exercise 4. Rotations
To warm up the body, it is best to perform rotational movements. Start with the head, then move on to the hands, elbows, shoulders, feet, ankles, and knees. For each body part, allocate 10 repetitions in each direction.
Exercise 5. Alternating tilts and squats
A simple but effective exercise that will help you use a lot important muscles. Stand straight, place your feet shoulder-width apart, hands on your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injury. Repeat the exercise 10-20 times.
Exercise 6
Take an upright position, place your legs slightly wider than your shoulders. Raise right hand up. Gently, without sudden movements, first lean to the left, then change hands and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times on each side.
Exercise 7. Alternate leg pull-ups
Take a lying position. Straighten your arms up. Start with the right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull the bent left hand to the knee. Then switch legs and arms. Repeat the exercise 15 times for each leg.
Exercise 8
We pull abdominal muscle. To do this, stand on the mat with your knees, lean on bent hands. Alternately bend and unbend your back muscles.
Exercise 9. Push-ups
There is a regular and lightweight version of push-ups. It differs only in the position of the legs. If you are well prepared, then do push-ups with outstretched legs, resting on your toes, if it's so hard, then lean on your knees. Do 15 pushups.
Exercise 10
Stand up, put your hands up. As you exhale, rise on your toes and gently stretch as high as possible. As you inhale, lower yourself completely to your feet and relax your muscles. Repeat exercises 5 times for 10 seconds.
Restore your breath, have breakfast and go to conquer new heights!
Doing morning exercises is easy, we hope that thanks to our tips tomorrow you will start your journey to more healthy lifestyle life. Perhaps some of the exercises suggested above will not work for you for some reason. Then feel free to replace them with others, use or consult with experts. Share with us your success or effective exercises that you do yourself. Productive day!
Waking up, we are somewhat inhibited, because our body still 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 cheer up, allowing you to send impulses to the nerve centers. However, full awakening is impossible without the work of the joints and muscles. This is what morning exercises are aimed at. Before we learn how to do exercises in the morning, let's see what its benefits are.
For physical training you should go to the gym 3-4 times a week, giving a thorough load on the muscles. morning workout in turn, should carry a healing meaning. Charging will bring maximum benefit if, over time, the exercises included in its complex will improve and become more complicated. It is recommended to do it in a ventilated area, in clothing that does not restrict movement. It is best to finish it with a contrast shower.
The benefits of morning exercises are obvious: it will help overcome the hypokinesia syndrome, which is expressed in irritability, bad mood, decreased vitality, increased drowsiness, lethargy and fatigue.
Difference from other types of loads
Do not turn exercise into a workout. She has other goals. Charging from that is called so that it carries the goal of energizing for the whole working day. Training is aimed at muscle tension by exhausting the body. After it, the body wants to rest, as a lot of strength and energy have been expended. Without some preparation, you can only bring yourself harm.
Some people prefer to do a morning run in combination with various strength exercises for arms, abs and other muscle groups. Such classes have a longer duration than charging: about 40-50 minutes. Attributing this type of load to charging would be wrong. Charging is called a complex exercise designed to warm up muscles and joints.
Charging can and should be combined with power loads, but their number, duration and type are determined individually depending on physical fitness, free time and desire. When is the best time to exercise in the morning or evening? Optimal time power loads for the body is in the afternoon, and for charging - in the morning.
Charging Rules
How to do morning exercises correctly? The body wakes up gradually and therefore any strong 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 for the day to pass cheerfully and actively. Therefore, it is recommended to walk, wash, drink at least a glass of water and then proceed to the main exercises.
The best morning exercise is the one after which you feel a surge of strength and vigor. The main mistake when performing charging is an excessive load. The main idea of charging is to raise the tone of the body. It is not intended to build muscle mass. The best way identifying measures of load is their own well-being: there should not be a feeling of fatigue, fatigue. If this happens, the load must be reduced.
A set of exercises
Exercises for morning exercises have various variations, but the main ones are as follows.
Neck exercises
- Turning the head to the right and left.
- Tilt the head forward and backward, to the right and to the left.
- Slow circular rotation of the head.
You should not close your eyes if there are problems with the vestibular apparatus.
Hand exercises
Body Exercises
Leg exercises
Additional exercises
You can also add strength exercises to the morning exercise complex, such as:
- press exercises,
- pushups,
- rotation of the gymnastic hoop (hula hoop),
- expander exercises,
- exercises with dumbbells of small or medium weight.
The effect of regular exercise
By performing the above exercises, you will improve the general condition of the body, help it quickly switch to a working state.
Charging in the morning activates the work of our auditory, visual, vestibular and other apparatuses, mobilizes the central nervous system to work, which eliminates the state of inhibition present after sleep. Regular classes gymnastics lead to beneficial physical changes: improved blood circulation, correct work heart muscle, acceleration of venous blood flow. Charging has a positive 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 for morning exercises every day, and you will prepare your body for the upcoming physical, mental and emotional stress of the working day. A properly designed set of exercises will cheer you up and allow you to feel all the joys of an active lifestyle.
Surely, many remember how in childhood they were taught to do exercises before going to wash and have breakfast. Charging is very important and beneficial for the human body. However, there is still debate about when is the best time to exercise.
Most of the institute's specialists physical education believe that physical exercises should not be done immediately after waking up, but during the day. To be more precise regarding the question of when it is better to do exercises, then this process should be carried out after 15:00. Experts say that the fact that morning exercises can improve performance, increase flexibility and tone the body is just a myth. The only plus is only a speedy awakening.
Owls and larks
Those people who are early risers do not need to exercise at all. They can wake up very easily in the morning without additional physical exercises. But that part of the population that considers itself to be an owl, instead of getting out of bed, starting to actively bend over and squat, is ready to lie still for half an hour so that the body gradually wakes up on its own. Speaking about when it is better to do exercises, it is worth noting that physical exercise should coincide with the peak release of certain hormones.
Scientists have conducted an experiment. Employees at the Research Institute of Physical Culture and Sports asked people who had never been involved in sports on a regular basis to participate in the experiment. All members of the experiment were divided into four groups in advance, after which they were asked to do the exercises at different times:
- the first group did exercises in the morning;
- the second - during the day;
- the third - in the evening;
- the fourth group did no exercise at all.
In the end, the best results were achieved by the group members who did exercises between 15:00 and 18:00.
Based on this, a conclusion should be drawn regarding when it is better to exercise: both owls and larks should exercise in the afternoon, but not in the evening.
The difference between charging and other types of loads
The benefits of morning exercises are obvious: such exercises help fight hypokinesia syndrome, which is expressed in bad mood, irritability, increased drowsiness, decreased tone, fatigue and lethargy.
However, considering when it is better to do exercises: in the morning, after lunch or in the evening, it should be noted that it should not be turned into a workout. Charging is precisely why it is called so, as it aims to charge the human body for the whole day. The same exercises that are performed in the gym are aimed at tensing muscle tissue by exhausting your body. After such training, the body needs rest, as a lot of strength and energy have been spent. Without a certain preparation, you can even harm the body.
Many people prefer to run in the morning, combining running with other strength exercises aimed at the muscles of the arms, the press and others. Such training has a longer duration when compared with conventional exercises. Therefore, this type of load does not apply to morning exercises. Charging is called a set of physical exercises that are aimed at warming up the muscles and joints.
It can also be done in combination with power loads, however, their number and duration should be determined individually, based on physical fitness, the amount of free time and the desire of the person. Therefore, when answering the question of what time is better to do exercises, the training schedule will also matter.
Charging Rules
The human body begins to wake up gradually, so any physical activity immediately after waking up will cause the heart to abruptly switch to an active mode of operation, and this is harmful to the heart muscle. Speaking about when it is better to do exercises, before or after breakfast, you should know that it would be wiser to warm up an hour and a half after eating. But light exercises can also be performed before breakfast, but it is worth paying attention to the fact that after class it is not recommended to have breakfast for another hour.
There are some types of such exercises that you can do without getting out of bed. This should include warm-up exercises that do not carry any load. This is not enough to be active and cheerful all day. Therefore, it is better to walk around after waking up, drink at least 1 glass of water, wash your face and only then do basic exercises.
To do means to do the one after which a person feels a surge of vigor and strength. Quite often, many make a mistake when doing exercises, which is an excessive load. The main thing is to raise the tone of the human body. These exercises are not intended to build muscle or lose weight. Therefore, the question of what is better to do exercises for weight loss will be inappropriate here. It is only necessary to identify the measure of the load with the help of one's own well-being: during the exercises there should not be a feeling of overwork, as well as fatigue. If this happens, then you need to reduce the load. And if someone has a goal to lose weight, then stronger physical activity will be required, as well as adhering to a certain diet and diet.
Neck exercises
Exercises for performing morning exercises differ in various variations. The first of these involves doing exercises for the neck:
- Head turns left and right.
- Slow circular rotation of the head.
- Tilts of the head to the right and to the left, forward and backward.
At the same time, it is worth paying attention to the fact that if a person has problems with the vestibular apparatus, then you do not need to close your eyes during these exercises.
Hand exercises
Hand exercises include the following:
- Rotation with fists to warm up the wrist joints. You can also make a rotation by clasping your hands in the lock.
- Rotation of the shoulders - first together, then in turn.
- Rotation with straight arms.
- Circular rotational movements of the forearms. In this case, it is necessary to simultaneously bend the arms at the elbows, first towards you, and then away from you.
- Circular rotations of the elbows. In this case, the fingers should touch the shoulders, and keep the arms bent.
Body Exercises
Morning exercises without fail include exercises for the body:
- Feet should be placed shoulder-width apart, and then bend forward, while trying to touch the floor with your fingers or palms, if stretching allows this. It is worth paying attention to the fact that the movements must be performed smoothly.
- Pelvic rotation. At the same time, hands should be located on the belt, and movements should not cause soreness or pinching of the muscles.
- Tilts in different directions. At the same time, for greater stability, the legs must be placed shoulder-width apart. Put your left hand on your belt, and stretch your right hand up. After several tilts, change hands, and tilt in the opposite direction.
- In conclusion, the body should be rotated. At the same time, the arms should be bent at the elbows, the hands should be fastened into the lock. Several turns are made to the left, and then several to the opposite. Legs should be in place, feet should not come off the floor.
Leg exercises
Morning exercise ends with exercises for the legs:
- Swing forward and backward with your feet. In total, 15-20 swings should be done.
- Alternately raise your legs in different directions. Approximately 15-20 times with each leg.
- Do circular motions at the knees, while they should be slightly bent.
- Do squats. The heels should not come off the floor. While squatting, stretch your arms out in front of you. 15-20 squats to start will be enough.
Conclusion
Considering when it is better to do exercises (in the morning or in the evening), experts lean more towards the afternoon. You don't need to exercise on a full stomach. It must also be remembered that exercise can never replace a trip to Gym if the main goal is fat burning or mass gain.
