The benefits of charging in the morning, how to do, video

The benefits of morning exercises are undeniable, but due to laziness, which is always an excuse, many people ignore the simple set of exercises that start the body's functions upon waking up. To reap the full benefits of taking planned actions, it is important to be systematic. A ritual aimed at obtaining energy and vigor should be performed every morning.

Why morning exercises are useful

A person will benefit or harm from charging in the morning - it all depends on the observance of elementary rules. During the period of night rest, the body goes into a slow mode of operation. Inhibition of the nervous system occurs, and the blood does not circulate too intensively through the bloodstream. Many people find it difficult to wake up in the morning, sometimes the process of launching functions takes several hours, subsequently causing lethargy and irritability. An alternative to exercising can be a cup of coffee, but the caffeine dose is not beneficial and the result is not stable.

Morning exercises help to quickly return to working condition after waking up. Regular exercise will be beneficial, invigorate and improve metabolic processes.

Helps to cheer up and boosts mood

Rhythmic musical accompaniment and classes with pleasure are able to leave yesterday's troubles in the past, and prepare a person to meet a new day. Morning exercises are the key to a good mood and strong immunity.

Changes in the state will be felt after the first day of classes. Irritability, lethargy, weakness, psycho-emotional instability will be eliminated. The benefits of morning exercises are also in the supply of oxygen to all cells of the body. Functions when properly run work well for mood.

Normalizes daily routine and improves sleep

Compliance with the daily regimen and early awakening exclude excessive overwork. Timely bedtime and morning exercises after rest promise an energetic day and healthy, restful sleep.

Promotes health

A simple bunch of actions after waking up in the morning makes it possible to experience the benefits of exercise for health and general well-being. Almost immediately, blood flow is stimulated, brain function and the full functioning of the respiratory system improve. All stagnant formations that appeared during sleep go away, coordination of movement improves.

Wakefulness without prolonged buildup leads to muscle tone, makes you keep your posture.

Straightening the lungs, saturating them with oxygen adjusts acid-reduction processes, which eliminates excess weight gain. The vital organs are working properly without interruption.

A valuable result from morning exercises is the strengthening of the body's barrier functions. People who follow the regimen and start the day with simple activities are less prone to infections.

Improves figure

Morning exercises are not a substitute for a grueling full-scale workout, a run, but it will be useful for people in control of their appearance. Metabolic processes correctly started in the morning exclude the likelihood of obesity. The skin condition is getting better. It is full of health and elasticity.

Prevention of injuries

Exercising in the morning strengthens the muscle corset. In addition, it develops the joints and prevents fatigue and pain in the legs, as well as possible injuries during the day.

The benefits of exercise in the morning for children

Morning exercises are especially necessary for children. From an early age, a child begins to understand how important it is to maintain health. Performing a simple complex, after a short period of time, the benefits of morning exercises will be especially noticeable for schoolchildren:

1. The child wakes up easily and quickly.
2. He is active and energetic, ready for a new day.
3. Growth and development occurs without deviations, excellent physical shape is observed.
4. Movement coordination is more accurate.
5. Disciplinary habits are developed.
6. The protective functions of the body are strengthened.

Overcoming laziness, dedication, endurance is the best foundation that will come in handy in adult life: accordingly, the benefits of morning exercises for children will affect not only their health. It develops character and a desire for achievement.

How to make time for morning exercises

In order for morning exercises to become a habit and bring health benefits, you need to learn how to properly motivate yourself. It is important to understand that actions are performed for the benefit of yourself, your health. It should be noted that with timely going to bed, awakening becomes less painful. Experts recommend weaning yourself from morning weakness by rearranging the alarm clock forward, depriving yourself of time for classes.

Morning exercises will be beneficial if you tune in to it with the anticipation of pleasure: it should not turn into an oppressive routine.

If after waking up there is no desire to start squats, you can start the warm-up with basic movements without getting out of bed.

Morning exercises

Success from completing classes is possible if you follow the mandatory rules:

• morning exercises are a charge of vivacity, and it should bring pleasure;
• a quarter of an hour should pass from the moment of waking up to the start of the ligament;
• the set of exercises should consist of a dozen different actions;
• you should not perform vigorous movements and excessive power loads;
• for comfortable activities, it will be useful to choose comfortable clothes;
• if there is an opportunity to practice outdoors in the morning, it is recommended to use this;
• to experience the benefits, a wholesome ritual should be performed every morning.

A set of exercises for charging in the morning

A healthy set of exercises can be the same for the whole family. The following exercise pattern will be beneficial:

• head tilts to the sides;
• turns of hands clasped in the lock to and from yourself;
• with the fingers of the hands they grasp the shoulders and rotate their elbows in different directions in a circle;
• perform smooth inclinations, trying to reach the floor on straight legs;
• one hand is placed on the waist, the other is lifted up (tilts are performed to the bent arm);
• holding on to a chair, swing legs forward and backward (alternately).
• in the position of the hands on the waist, rotate the hips clockwise and counterclockwise. When performing this last action, you should pay attention to the feet. They should not come off the floor surface.

You can repeat the approaches, as shown in the video:

Exercises for women

Morning exercise for the fairer sex is useful because it helps to establish metabolic processes, restore hormonal levels, relieve painful menstruation, improve blood flow through the bloodstream - to exclude hypoxia.

By keeping herself in good physical shape, a woman can more easily endure pregnancy and childbirth.

Morning exercises should be done correctly. It doesn't have to be tiresome. All actions bring only pleasant sensations and do not entail danger. What to look for:

• exercises should not be difficult and carry an unbearable load for the heart;
• you can start charging while still in bed;
• it is better to start the first more active actions after washing;
• when doing exercises, it is important to breathe correctly;
• the complex should not cause fatigue, its task is to restore vigor.

Taking a quarter of an hour is enough for the benefits of exercising daily for the next day. At the same time, they develop:

1. Neck. Bends in different directions improve the movement of blood along the channel.
2. Hands are kneaded with rotational movements in different parts of the joints (fists, elbows, forearm).
3. The body is brought into activity by smooth inclinations, trying to reach the floor with the palms.
   Important! When performing torso bends, the knees cannot be bent.
4. For the legs, swinging forward and backward, circular movements of the knees are useful.

The number of approaches is chosen individually. In conclusion, there should be a feeling of cheerfulness, but not fatigue. The benefits of morning exercises for women are enormous, since the efficiency and quality of work are highly dependent on mood.

You can also use the ideas from this video tutorial.

Exercises for men

Having developed the habit of doing morning exercises, every man will appreciate the benefits of this event. Without going to the gym, in just 15 - 20 minutes you can stay in shape and feel all the benefits of a healthy habit.

Simple actions will significantly affect the form, strengthen muscles, and improve posture. A useful mode of activity will strengthen the heart and blood vessels, eliminate blood stagnation. The benefits of morning exercises for men are obvious: the absence of a beer belly and energy, which is very important with the current rhythm of life.

Performing a bunch of exercises without much stress, you can easily start the body, make the day more active and productive.

The complex of classes includes:

1. Squats. For the hips and legs, it will be helpful to do three sets of 20 times.
   Important! Exercising correctly is the key to success and health benefits.
2. Classic lunges. Putting one leg forward and the other back, bend and unbend the front knee. For each limb, 10 approaches must be performed.
3. Side lunges are a good method of stretching and improving balance.
4. After standing in support on your elbows and socks with an even back for about a minute, you can use all muscle groups. Thus, the figure is effectively corrected.
5. To work out the upper body, it is recommended to perform alternating push-ups with a narrow and wide grip.
   Attention! Each person determines the number of approaches for himself, based on the level of preparedness of the body.
6. The shoulders and triceps are worked out with a reverse push-up.
7. To pay attention to the press, it is worth performing in a prone position "bike".
8. Sitting on your back with arms along your torso, legs at right angles.

You can add aerobic exercise:

• brisk walking with high knees;
• twisting;
• torso bends on straight legs;
• work with the disk "health".

Additionally, morning exercises include work with dumbbells and rubber - this will only benefit.

If you want, you can find ideas in the video:

Exercises for children

Each exercise is performed in two sets, up to 10 repetitions.

The complex includes:

• walking in place;
• bouncing;
• rotational movements of the head, shoulders, upper limbs, pelvis;
• rotation of elbows and knees;
• smooth inclinations in different directions;
• deep squats with a straight back;
• jumping out of a sitting position.

Particularly useful results from exercising in the morning can be obtained by doing exercises with your child to cheerful music.

Errors when doing morning exercises

The biggest mistake that negates the benefits of morning exercise is lack of regularity. Also pay attention:

• there must be good air circulation in the room - in a stuffy room it is impossible to get the maximum effect from the exercises performed;
• when exercising, it is important to include all muscle groups in the warm-up, even if problem areas require more serious attention;
• Warming up is an important part of morning exercises and should not be missed.

Exercising in the morning should be fun. Do not forget that this is not a full-fledged training complex, but the awakening of the body from sleep.

Conclusion

The benefits of morning exercises are noticeable after a few days of healthy awakening. You should not postpone the improvement of the quality of life until later, because just 10 minutes spent on simple activities will make you feel special among yawning, sadly moving colleagues. There are no contraindications for performing the morning ligament.