The hygienic gymnastics (morning exercises) is the complex of various physical exercises which need to be carried out right after awakening. It promotes increase in immunity, general vitality and also improvement of the main processes of activity, provides gradual transition of the human body from the condition of rest in the period of the dream to wakefulness. Such morning exercise is especially recommended to the people leading the inactive life or persons interested to lose weight.
First of all, remember the correct sequence, it is recommended to them to adhere when performing physical exercises: - walking or slow run; - pandiculation exercises;
- exercises on warm-up of muscles of the body; - power exercises with cargo or without;
- bendings in different directions; - squats;
- easy jumps (for example, with the jump rope); - walking or quiet run; - exercises for breath restoration. So, here the approximate set of exercises for morning exercise. Begin with quiet walking with slow breaths and exhalations. Put legs on width of shoulders, the right hand stretch up and to the left, at the same time you hold the left hand on the belt. On the breath rise on toes, raise hands through the parties and stretch up, on the exhalation fall by heels and lower hands.
Repeat each exercise of hygienic gymnastics from 2 to 5 times. Carry out jumps, run and walking within 1 minute.
Same home position (legs shoulder width apart). Make slow spins by the head. Then straighten hands parallel to the floor then turn the upper torso alternately to the right and to the left. Execute bendings forward and back. Make swings in different directions the straightened legs. Sit down on the floor, straighten legs and stretch hands to toes. At the same time track that your knees weren't bent. Sitting on the floor, widely place legs, and then alternately reach forward and for legs. Having risen on all fours, on the breath cave in and raise the head, and on the exhalation round the back and press the head to the breast. Get up, put legs on width of shoulders and execute circular motions at first shoulders, and then hands. Do exercise "scissors": cross hands before yourself parallel to and perpendicular to the floor. Put legs together, bend hands before the breast. Carry out ryvkovy movements by serially direct and bent hands. Squat at measured pace. Execute jumps on two legs, and then on one. Start the slow run turning into walking. In conclusion put legs on width of shoulders then rise on toes and along with this movement raise hands through the parties up. Then on the exhalation lower hands and fall by heels.
After performance of exercises of the fitness complex it is recommended to pass to the procedure of hardening - to acceptance of the alternating or cool douche.
If earlier you never trained, it is desirable to be limited to such set of exercises. And if you are in good physical shape, it is possible to complicate a little the task, having executed the set of exercises of hygienic gymnastics with apparatuses (dumbbells, the jump rope, the expander, etc.). And certainly, it is better to carry out morning exercises under rhythmical and vigorous music. It will lighten the mood, will give to cheerfulness and won't allow to lose the necessary pace. Well and finally, such fitness complex can be carried out as at home, and on the street. In the first case indoors it is necessary to open the window leaf to provide inflow of fresh air.