A set of exercises for morning exercises for every day

April 22, Carolina

A cheerful start to the day is the key to success and a great mood, so don’t neglect physical exercise in the morning. You can’t force yourself to run outside, then a set of exercises for morning exercises for every day is just for you. Keep in mind that exercise is effective if it is regular and consists of properly selected exercises.

Rules for morning physical activity

Lose extra pounds, improve digestion or boost immunity - all this is guaranteed by morning exercises. Just don’t overdo it and break its basic rules:

• No sudden movements, everything is smooth and to the best of your ability.
• Exercise must be done before breakfast and coffee.
• Most of your morning exercise should consist of warming up and stretching.
• Exercises should be performed on all muscle groups, starting from the head and neck.
• No strength or endurance exercises.
• The duration of the exercise is not as important as the regularity, so you shouldn’t overwork and try until you sweat.
• Strengthen the effect of morning exercises with a contrast shower.

Are you lazy? Then start exercising without getting out of bed. The alarm clock rings, and you can enjoy doing the following exercises under the covers:

1. Clasp your hands, raise them above your head and stretch sweetly.
2. With your arms straight above your head, stretch your legs straight, pull the toes of your feet towards you, then away from you - 5 times.
3. Turn over on your side and bend your upper leg at the knee, clasp it with your hands and pull it towards you as much as possible. Turn over to the other side and do the same with the other leg.
4. Lie on your back, bend both legs at the knees, clasp them with your arms and press them towards you. Rock back and forth on your spine in this position.
5. Bend one leg at the knee and place the other on your thigh. Raise your legs one by one, 5 times each.
6. Turn onto your side and place your lower arm, bent at the shoulder, under your head. Place the second one in front of you and rest it on the mattress. Bend your knees and begin to lift your upper torso off the bed by doing push-ups. Perform 5 times on each side.
7. Throw back the blanket and lift your straight legs up. Pull your legs one at a time towards your forehead, holding this position for a few seconds.
8. Rise up onto your bent elbows, straighten your legs and begin to bend them at the knees one by one - 5 times each.

After such a warm-up, you will easily fly out of bed and can move on to the main set of exercises for morning exercises.

Each exercise should be performed 7 times.

• Exercises for the head and neck

1. Tilts the head from side to side and back and forth.
2. Slowly describe a circle with your head clockwise and counterclockwise.
3. Open your mouth slightly and quickly shake your head from side to side so that your cheeks shake.

• Exercises for shoulders and arms

1. Bend your elbows and rotate your shoulders back and forth.
2. We describe a full circle with straight arms, first one by one, and then both simultaneously.
3. With straight arms, clap in front of you and behind your back.
4. We press our hands to our torso and bend both hands at the elbows in front of us at the same time.
5. Through the sides, we raise our elbows, bent at right angles, up with both hands at the same time.

• Upper body exercises

1. We place our feet shoulder-width apart and stretch our arms upward alternately, as if we were climbing a rope.
2. We place our hands on the lower back and bend to the right, forward and left.
3. Straight arm along the body and, bending over it, reach up with the second straight arm. Perform alternately in each direction.
4. We place our hands on the belt and rotate the pelvis in one direction and the other.

• Exercise for legs and buttocks

1. Classic squats with a straight back and arms extended forward.
2. Spread your legs wide and squat deeply. Alternately stand with your right and left foot on your toes.
3. Swing your legs alternately back and forth.
4. Swing your legs to the side. First one, then the other.
5. We kneel down and raise our bent leg up. First one, then the other.
6. Place your legs together and, without bending your knees, place your palms on the floor and rise.
7. Jump.

• Exercises for the abs

1. We lie down on the floor and perform straight leg raises.
2. Perform the crunch with your hands behind your head and your chin raised (as if you were holding a ball under your chin).
3. We perform the movement of bent legs, as when riding a bicycle.

• Stretching exercises

1. We place our feet as wide as possible. We bend one leg at the knee, leave the other straight and stay in this position for 10 seconds. We change the leg.
2. We sit on the floor. We move our straight legs and bend our chest towards our knees, and with our hands we pull the toes of our feet towards ourselves. We stay in this position for 10 seconds.
3. Sitting on the floor, we spread our legs to their maximum width and alternately bend over to one and the other knee.
4. Standing straight, straighten your back and clasp your hands on your shoulder blades.
5. We cross our arms over our chests and try to hug ourselves.
6. We stretch our arms straight in front of us and twist our hands.

This approximate set of exercises for morning exercises will be enough to wake up the body and warm up the muscles of the body. If you don’t have a workout planned during the day, you can repeat it in the evening. Pay special attention to stretching your legs, which will relieve fatigue and improve blood circulation.