2023-05-11 15:17:00
Doing exercises after waking up is the best thing you can give your body in the morning. We tell you why it is important to introduce exercise into your daily habit and how your well-being and health will change.
Why exercise in the morning
Charging involves a set of exercises aimed at switching the body from a state of sleep to wakefulness, it should not be confused with training.
Morning exercise starts the metabolic processes of the body, invigorates, improves tone and mood. In addition, even a small morning set of exercises makes a huge contribution to the health of the body as a whole.
Charging is especially useful for people who lead a sedentary lifestyle, work at a computer, and also have back and neck health problems.
The Health Benefits of Charging
If you exercise regularly in the morning, you will notice changes in a couple of weeks:
- Improved efficiency, more energy will appear;
- Posture will be corrected, problems associated with the spine will go away;
- Muscles will be strengthened, the body will become more toned;
- Metabolism will accelerate, the process of losing weight will occur faster;
- The nervous system stabilizes, mood improves, sleep problems go away;
- There will be motivation, self-confidence;
- Immunity will increase;
- Endurance will increase, shortness of breath will go away;
- The condition and mobility of the joints will improve.
How to exercise in the morning
Before starting the exercises, let’s talk about the rules for charging:
- Charging is done in the morning on an empty stomach – but not immediately after you get up, but after a few minutes. After waking up, it is recommended to slowly get up, wash, and then proceed to exercise.
- The optimal time for morning exercises is 10-15 minutes, but no more than 30.
- Avoid heavy strength exercises with barbells, dumbbells and other equipment in the morning – charging should bring pleasure and give energy, and not take away strength.
- Charge outdoors or in a well-ventilated area.
- Exercise slowly, without holding your breath.
- During charging, you should not feel dizzy, monitor your condition, do not move your head back.
A set of exercises for morning exercises
Recall the exercises in kindergarten, it always starts from the upper body, gradually moving down. Accordingly, first of all we begin to knead the neck, shoulders, arms, and then the torso, pelvis and legs.
Neck exercises
Tilt your neck to the right and left, keeping your head straight – perform movements slowly 10 times on each side. Then tilt your chin down and also slowly, turn it to the sides, 5 times each. Make sure your head doesn’t spin.
Now stretch your neck, for this, put your right hand on your right shoulder, and tilt your head to the left, placing your left hand on it. Stretch your neck muscles with your hands. Do the same on the other side, and then repeat 2-3 more times.
Exercises for arms and back
To improve the mobility of the shoulder joint and shoulder blades, do the usual arm rotations: 10 forward and 10 back.
A good exercise for the hands will be push-ups, they will strengthen several muscles at once: back, chest and arms. Do 10-15 pushups. If doing classic push-ups is difficult, do the exercise from the knees.
Whole Body Mobility Exercises
Tilt sideways to both sides, stretching your arm behind your head – 10 times. At the moment when you stretch – linger for a second to further stretch the lateral muscles.
Get on all fours and bend at the waist. Then backbend, pulling the spine up so that a hump forms on the back.
Stand up straight and perform circular motions of the pelvis. First in one direction, then in the other direction.
Leg exercises
Lunges are useful for the legs, they strengthen the muscles of the legs and stretch them. Stand up straight and lunge first with your right and then with your left foot. Repeat 8-10 times on each leg.
You can do squats if there are no problems with your knees.
Work your feet: To do this, take a tennis ball and roll each foot, paying special attention to trigger zones. This is a good exercise for anyone who wears uncomfortable shoes, especially for girls who like to walk in heels.
Cardio exercises
At the end, take 1-2 minutes of cardio exercises, they will give energy and vigor for the whole day. Jump, run in place or box – choose what you like best.
At the end of all exercises, you can stand in the bar for 1-2 minutes.
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