The best set of exercises for morning exercises

We all know that physical activity is the basis of good health and a good figure. But for some reason, most people start exercising only to achieve the second goal, but those who are satisfied with their physical shape do not consider it necessary to play sports. At the same time, movement is needed not only for losing weight - it is necessary for everyone. A simple set of morning exercises will help you wake up better, strengthen your body and soul and, of course, help you keep yourself in good shape.

Not everyone knows how to properly do exercises in the morning, and why this is necessary in principle. Many believe that in the morning it is better to sleep twenty minutes more, and then wake yourself up with coffee and chocolate. Coffee and chocolate, of course, have not been canceled, but these are only stimulants that do not awaken the body, but only reduce fatigue and drowsiness. But they give the best effect, because they not only force the body wake up, but also charge it with energy for the whole coming day. After all, if you take washing and drinking coffee, then they only trigger the work of the brain and nervous system, and to achieve full activity you need to use all muscle groups and joints. This is exactly what morning exercises are aimed at.

The benefits of morning exercise are endless. First of all, they provide a healing effect. Regular exercise strengthens the heart and blood vessels, improves immunity and keeps the body in good shape, stimulating both mental and physical activity. And, of course, this is a great way to stay in good shape.

Many people are interested in whether morning exercises have contraindications. In principle, it is a complete benefit, but keep in mind that physical activity can be harmful in some cases. These include colds with fever, bleeding, blood pressure problems, inflammatory processes, kidney disease, and the presence of malignant tumors. In addition, keep in mind that certain exercises may have their own contraindications. If you have certain health problems, be sure to consult a specialist first.

Not all exercise is so good - for it to be useful and effective, it must be correct, enjoyable and safe. The best morning exercise must take into account the following: criteria:

• Immediately after waking up, you do not need to load yourself with very complex and heavy exercises - this can be a big blow to the heart.
• It's better to start exercising while still in bed. Lying in bed, do stretching, arching, twisting, bending your arms and legs.
• Getting out of bed, wash your face and brush your teeth - this will help start the functioning of your brain and nerve cells. Only after this, start morning exercises.
• It’s better to do it with lively rhythmic music that will lift your spirits and help you wake up.
• It is important to breathe correctly. The better the cells and muscles are saturated with oxygen, the higher the body tone will be.
• The morning complex for morning exercises should not be too active and exhausting, since your goal is to cheer up and not get tired. It should not be equal in intensity to a full workout, otherwise you may simply not have the strength left for an active and productive day.

It is important to do morning exercises regularly, every day. It is enough to devote 10-20 minutes to it - this will be quite enough. Exercise sets can be different, and below we will look at some of them.

Basic exercises for morning exercises

The set of exercises for morning exercises can be different, however, there are basic elements that any system includes. Classic exercises may include the following exercises:

• Neck. Bends to the right and left, lowering and throwing back the head help to develop the neck. Circular head rotations help improve blood circulation.
• Hands. It is recommended to start working on your hands by slowly rotating your fists or closing your palms. Then roll your shoulders, individually or together. After warming up your joints, begin rotating with your arms fully extended. After completing the approach, work the muscles of the forearms by rotating them. Having completed these manipulations, touch your shoulders with your fingers and begin to perform rotational movements in this position.
• Frame. Standard exercises from the school curriculum will be useful for the core. Stand straight with your feet shoulder-width apart and begin to bend smoothly and evenly, trying to touch the floor with your fingers, and ideally with your palms. Once warmed up, make circular movements with your pelvis, placing your hands on your waist. Side bends are also useful, in which one hand should be on the lower back and the other should be extended upward.
• Legs. Alternately swing your legs, moving forward and backward 10-15 times. Then lift each leg out to the side. After this, make circular movements with your knees. At the final stage, do squats. Please note that during this exercise your heels should not lift off the surface.

Thanks to this simple complex, you can charge your body with energy and activity, which will have a beneficial effect on all aspects of your life.

This is a general complex, but there are also a number of specialized techniques that can be designed specifically for women or men, for losing weight, tightening certain places, preventing certain diseases, and so on. Only you can decide what the best exercise in the morning should be specifically in your case.

Morning exercises for women

There are a large number of sets of exercises for morning exercises. Exercises for morning exercises are popular for women, since representatives of the fair sex often have many questions about their figure. And you can improve it through a simple complex that will not take much time. You may want to pay attention to the following exercises:

• Walk in place, trying to raise your knees as high as possible.
• Cross your fingers and place them on one knee. Stretch your other leg up and do arches. Repeat the exercise alternately for each leg.
• Throw your arms behind your back and stretch them out. At the same time, tilt your torso forward towards the floor as low as possible.
• Place your feet shoulder-width apart, place one hand on the back of your head, the other on your lower back. Lean to the side so that your hand slides down your leg.
• Place your hands on your belt, turn your head to the right and left.
• Make circular rotations with your hands.
• Sit down a few times.
• Stand against a wall or closet and alternately pull your knees up to your chest.
• Lie on a flat surface, bend your knee and pull it towards your chest, then, grasping it, lift your entire torso.
• Do some abdominal exercises.

This morning exercise for women helps keep your body toned, energizes you, lifts your mood and improves your health.

If women most often want to tighten their body and lose weight, then men want to increase muscle mass. Of course, twenty minutes of morning exercise alone will not help them with this, but for maintaining muscles it is better than nothing. Therefore, in general, complexes designed for the stronger sex include strength exercises. For breakfast, it is recommended to eat something protein, as well as complex carbohydrates like porridge, which will fill you with energy for a long time and help you get rid of the feeling of hunger.

Morning exercises for weight loss

If you want not only to wake up easier in the morning and improve your health, but also to lose weight, then the set of morning exercises may be slightly different, aimed specifically at burning fat deposits. In this case, charging should include the following components:

• cardio loads; exercises,
• aimed at the muscles of the arms, legs, back;
• working out the abdominal muscles;
• exercises for the buttocks and legs.

If you want to lose weight, drink a glass of water on an empty stomach. Do the exercises before breakfast - it will be easier and more enjoyable for you, in addition, fat deposits will be used up, which is what you need.

Do exercises in comfortable clothes that do not restrict movement. Shoes are also important. Keep your hair and jewelry out of the way.

Morning exercises and running

It is useful to combine morning exercises with running in the morning. This will make it possible to saturate the body with oxygen, strengthen it, and improve metabolism. First, warm up, do bends, squats, and raise your arms to the side. When you finish running, do not stop abruptly - reduce the pace gradually so as not to overload your heart. After finishing your run, you can continue with a light warm-up.

It is better to run in a park or alley - there you can enjoy nature, breathe air, and also meet like-minded people with whom you can run together.

Don't start making circles abruptly - increase time and speed smoothly. During the cold season, you can run on a treadmill. Many lovers of physical activity prefer to buy it and place it in their home so that they always have an effective universal exercise machine at hand.

Running in the morning for 10-20 minutes is enough. This way you can get all the benefits without getting too tired. Start with a short jog, otherwise, if you are not used to it, you may end up with muscle pain and sprained ligaments. After running, it is useful to do push-ups, pull-ups and other exercises for which you have the necessary conditions.