It is known that in the morning the organism has much more energy, than in other time of day, but very few people can find forces to force itself to move actively after awakening. However, scientists are sure that ideally made complex of morning exercises can bring big benefit to an organism. At the same time it is very important to consider all recommendations, only in that case it is possible to receive the maximum result and not to do much harm to an organism.
Than the morning exercises are useful
Any active movements have a positive impact on a condition of a body. Interests many why it is recommended to do exercises in the morning and as it is reflected in an organism.
Charging will result in the following positive results in the mornings:
- Awakening will not take a lot of time, and there will last amount of the energy received during active movements for all day.
- The endurance and muscular tone of all body will increase irrespective of, charging what is the time will borrow.
- Regular physical exercises will save from a stress and a depression.
- The metabolism will accelerate that in turn will help to get rid of extra kilos quicker.
- The brain will receive a large amount of oxygen, so, drowsiness will leave and the organism will be adjusted on the harmony, necessary for fruitful work.
- It is proved that people who are engaged in physical exercises since morning show big working capacity and persistence.
Important! The drunk glass of water before charging will restore balance of electrolytes and will not allow an organism to be dehydrated.
How to force itself to do morning exercises: councils and recommendations
Long ago it is known that any habit takes root or leaves in 21 days. Such period of time it is necessary to force itself to present to the organism health. Let's consider the recommendations developed by experts who will help to fall in love with charging in the mornings:
- For disclosure of power storerooms of an organism it is recommended to do exercises under rhythmical music.
- It is recommended to begin charging with warm-up and one simple exercise. It is enough to understand whether there will be enough forces at an organism for active movements day at this time.
- To develop a habit, it is important regular for a week to hold similar trainings. Then it is possible to increase the number of exercises gradually. The main objective is to fix in itself a positive habit to listen to favourite music and at the same time actively to move.
- It is gradually possible to include in trainings power exercises in the mornings. It is quite enough to shake, for example, a press or to try to lift small dumbbells.
Whether you know? In the provinces of China charging is considered family tradition. In many houses there are special rooms for doing gymnastics by all family.
As it is correct to plan charging
Charging – a set of exercises, so, it, as well as other trainings has certain rules. Only in this case it is possible to receive positive result. It is important to begin any active movements with a body with warm-up, then to carry out the main set of exercises and to finish with an extension.
Warm-up
Morning or other warm-up before any physical exercises is necessary. It helps a body to be prepared for loadings and also to avoid injuries. Warm-up allows to start changes in an organism and as a result to increase efficiency of the subsequent training.
Similar preparatory part has a positive impact on respiratory bodies and blood supply of an organism. Allows to increase amount of blood in the working bodies. Release of sweat demonstrates strengthening of a skin blood-groove at this time. Temperature increase of a body during the movement lowers viscosity of blood and increases the speed of reduction of muscle tissue, increasing its elasticity. All this does joints by more mobile and minimizes risk of getting injured. As a rule, the general time of a warming up should not take more than 15-20 minutes.
Main exercises
The main exercises for morning exercises need to be begun only after the body completely is prepared for them. It have to be the simple movements, however, including work of the maximum quantity of muscles and joints. It is always important to monitor breath, the breath needs to be taken through a nose, and exhaled through a mouth, only in this case muscles will steadily work, and internals will not be injured.
Important! During the maximum load it is always necessary to do an exhalation, it will give to an organism an additional impulse and will significantly increase endurance.
Additional results can be received from charging in the fresh air if there is no such opportunity, it is possible to air the room carefully. In such situation you not only strengthen muscles, but also enrich an organism with oxygen.
End
Running on the spot or usual jumps will be the excellent end of physical exercises. It is important not to stop sharply, and to smoothly replace active movements with easier and to do them several minutes. Then to make a deep breath and to raise hands up. Then to do exercises on an extension which allow to stretch muscles and by that to increase their elasticity. Thrill-seekers can take a contrast shower, it at the same time will weaken and the organism will encourage.
We recommend to get acquainted with how to do morning exercises for children joyful and useful occupation also.
Technology of performance of warm-up
The main objective of charging is to awaken an organism from a dream and to set the necessary rhythm for all next day. Proceeding from it, the best morning exercises have to include exercises on all groups of muscles. Begin it with a smooth extension, it will allow to waken and prepare a body for more active loadings.
Head
The simplest, but at the same time effective exercise are inclinations and turns in different directions. Then it is possible to execute similar advances and back. In end it is recommended to carry out slow circular rotations in different directions. All this will allow to warm up cervical vertebras and at the same time to strengthen neck muscles. At presence of osteochondrosis or any unpleasant feelings it is better to refuse similar movements.
Hands and shoulders
Exercises of gymnastics for hands consist of the following movements: straight arms part in the parties and begin to make circular motions, at first brushes, then elbows and in end by equal hands. It is necessary to do movements at first in one party, and then in another. Then lower extremities down and make circular motions by shoulders, at first serially, and then together. In end of a palm squeeze in the lock and make circular motions serially in different directions.
Trunk
For charging it is recommended to choose the easiest exercises in the mornings. Experts advise to do inclinations. At the same time it is important that legs were equal and in the lowest situation it is necessary to be recorded for couple of seconds. Then it is necessary to do rotations by hips: equal legs have at shoulder length, hands on hips. For warm-up of a back it is useful to do inclinations with raising of a hand over the head aside.
Legs
For the lower extremities moves are ideal, it is necessary to do them serially in different directions. Then it is recommended to do circular motions by knee joints. And to finish everything deep squats, at the same time heels cannot be torn off from a floor.
Whether you know? The British scientists are sure that intensive 3 minute physical activity allows to adjust emissions of insulin in blood that can help the people suffering from diabetes.
Ready complex of the main exercises
Let's consider the set of exercises developed by experts for morning exercises. It takes on average 15 minutes:
- At first do articulate warm-up. It has to take no more than 5 minutes.
- Power exercises follow. 20 squats on two approaches. Hands are recommended to be raised over the head. To steam of approaches on 10 push-ups. If the classical equipment is impossible, it is possible to be wrung out from knees or with the hands placed on a surface. Jumps finish this part of charging (2 approaches on 20 times). On average it has to take no more than 5 minutes you.
- It is ideal to do explosive exercise which will quickly encourage a body. Vyprygivaniye from a deep squat with cotton over the head and turns in the parties will approach. Exercise has to take 30 seconds, and the same time has to be allowed for rest.
- Finishes everything a morning extension. On time it will take no more than 4 minutes. It is necessary to make deep attacks on 10 on each leg forward. Thanks to this exercise, muscles at the same time shake and stretch. In situation on all fours bend and curve a back. Muscles of a back and a press work. Finishes everything a classical level. It is recommended to begin with 30 sec., and then gradually to increase time up to 2 minutes.
How to finish charging
It is important to remember that the best charging includes not only the correct preparation before the beginning, but also its same end. After an extension it is recommended to take a shower. Water will present feeling of freshness and will wash away the acted sweat. Water has to be cool, it also to have a positive impact on immunity, will strengthen vessels and to improve a condition of skin.
For activization of metabolism it is recommended to have breakfast. The breakfast has to nourishing, but not plentiful. For example, fruit salad, hot porridge, kefir or small loafs.
If awakening takes place at all not easily and quickly in the mornings, it is necessary to follow advice: to adjust the vital rhythm, to develop useful habits and to eat properly.
Whether the morning exercises are necessary to me if I play sports
The person who wants to have the tightened figure and strong immunity has to lead active lifestyle. Even professional athletes never deprive the organism of pleasure to cheer up in the mornings. Those who hold daily such trainings assure that charging will never become superfluous even if you already play sports.
Now you know how to do exercises, the main thing to believe that such physical exercises will make life simpler, and the condition of an organism will improve. Begin to play sports, perhaps, it will become the beginning of new life.