Besides that the morning exercises allow you to waken, fill the body with energy and to lighten the mood, it increases your immunity and resistance to external activators. For occupations it is better to use the sets of exercises made by professionals.
If you not the athlete and physical exercises to you it is necessary only to raise vitality and to wake up, then some heavy or specialized exercises need to be avoided. After all since morning the organism didn't manage to be warmed yet and the physical shape can just not be enough. As a result instead of positive effect you get heavy short wind and overfatigue.
Optimum time of morning exercises – 10-15 minutes. If you do the complex in accelerated, then will be able to keep within also 5-8. In general, these indicators are individual and it is better to watch the feelings. If you see that, for example, the hand joint warmed up enough, you shouldn't do additional repetitions.
Top part of the trunk
In the beginning execute spins by the head. Slowly and very smoothly, kneading each section of the neck. Optimum number of spins: 4 times in each party. You shouldn't do all repetitions at first to the left at once, and then to the right as at you the head can begin to spin. Alternate spins. Further there are bendings and turns of the head. They finish the neck. Incline the head down, up, to the left and to the right, then execute turns in the parties. It is necessary to repeat this exercise 5-6 times. Average pace. Execute spins in shoulder, elbow and hand joints. And use as simultaneous (hands rotate together), and alternate (hands rotate one after another) spins. It is necessary to work each joint not less than 10 times. Make trunk bendings. In the beginning 5 times bend forward and back. Then – to the left and to the right. Perform exercise slowly, concentrating on feelings of stretching. If you feel some discomfort, performance is better to postpone and start it after a while. After that execute spins of the trunk. At first two times in one party, then as much – in another. It is so necessary to make 3-4 approaches. If you feel that the waist warmed up not up to the end, then you can execute turns (5-6 times in each party).
Lower part of the trunk
Put hands on knees and slightly bend the trunk. Rotate at first both knees clockwise, and then against hour. Then try to execute versatile spins (one leg in one party, another – in another). Optimum number of approaches: 7-8. Put the leg on the sock and execute spins 3-4 times round its pivot-center. Then get up on socks and fall by the floor (9-10 times). The last exercise – squats. They shouldn't be too much (5-10 will quite fit), otherwise you can not have enough oxygen and forces. After physical exercises restore breath and take the shower.