In the modern world the people more often began to pay attention to how they look. Especially it concerns a fine half of mankind. In a pursuit of an ideal figure of the woman do not feel sorry for either time, or forces, doing fitness, yoga, shaping. Those who have not really many claims to own figure, choose morning exercises. About rules of holding such trainings for women, ways of planning of training days both the most effective exercises and their impact on a figure and an organism, we will also talk in this article.
Advantage of morning physical education
The morning exercises were always considered as ideal start of new day. Thanks to study of different groups of muscles, the human body wakens from a dream quicker and more actively gets into gear. A warming up of a muscle and having worked joints, you will be able to load the organism with cheerfulness and energy for all day.
It is possible to carry to number of indisputable useful characteristics of morning physical education:
- general tonization and strengthening of an organism;
- keeping fit;
- strengthening of immunity;
- production of valuable hormones;
- strengthening and improvement of work of a cardiac muscle;
- clarification of blood channels due to pumping of a large amount of blood on them during the training that is especially relevant for women after 50 years;
- stimulation of intellectual and physical activity.
Important! You should not forget also about those contraindications which are included by morning exercises. It is not recommended to overload an organism at once after awakening. You resemble minutes 15–20, stretch, do several exercises of respiratory gymnastics to prepare your organism for the beginning of a physical training. People cannot do gymnastics with diseases of a cardiovascular system, at high temperature, viral diseases, problems with digestive tract, pressure jumps, bleedings.
When and how to be engaged: we make the schedule
Scheduling of trainings is considered business individual, each person lives in the rhythm. The main recommendation is that it is necessary to do morning exercises not less than four times a week, ideally — daily. The morning training has to become a peculiar daily ritual as, for example, toothbrushing or morning coffee. It is worth understanding that such physical exercises are not the main and do not require from you the maximum return, in that case it you will exhaust, but not to load with energy.
That is why the morning training has to include the simplest and easy exercises after which you will not feel emaciated. Such training has to bring only positive emotions.
Learn, than food are useful to women: avocado, almonds, beet, filbert, garlic, cherry, melon, celery, sea-buckthorn.
The optimum duration of morning physical education fluctuates from 15 to 30 minutes, depending on degree of your readiness. If you only begin to do morning exercises, then there will quite be enough 15 minutes.
Further every week you can complicate a few exercises and increase training duration. The maximum time for morning exercises is 45 minutes.
The best exercises for morning exercises
And now let's in details investigate the best exercises for successful holding such morning ritual as charging.
For a neck
For cervical department of a backbone various inclinations, a zaprokidyvaniye or circular rotary motions by the head will become the best exercises.
Using these simple elements of a training, you will be able to disperse blood, to carry out prevention of diseases of cervical department of a backbone and also to get rid of salt deposits.
Whether you know? About 55% of muscle bulk are the share of legs, 27% are the share of hands, and 18% — of muscles of a trunk and the head.
Begin a training with inclinations with the head back and forth, to the right-to the left, and later finish rotation exercise clockwise and against it.
For hands and a forearm
To begin to study joints and muscles of a humeral belt and hands follows from brushes. Execute 10–12 rotary motions, having closed fingers in fists. You hold hands extended in the parties at the level of shoulders.
Further, without lowering hands, execute rotary motions in elbows, and later pass to rotation in shoulders. After study of all joints you can carry out circular rotations by all hand, in the beginning forward, and then — back.
Examine exercises on a fitball.
Upon termination of all these exercises execute finishing: touch fingers of hands a shoulder and make 10–12 rotations back and forth. Thanks to this complex you will work all joints and muscles of hands and a forearm, having dispersed on them blood.
For the case
For case muscles exercises from school physical education classes will be optimum. It is possible to distinguish inclinations from them aside, having set one hand against oblique muscles of a press, and throwing back another for the head.
Actions back and forth will become other options of inclinations. Place legs at shoulder length and execute inclinations forward, serially to the right leg, between legs, to the left leg, trying to touch fingers, and it is better palms to a floor.
Important! During performance of inclined exercises be not overzealous not to pull a muscle. If similar occurs, then it is necessary to take a break in occupations for 10–14 days until the stretched muscle recovers and will allow you to continue trainings.
After these exercises it is possible to pass to rotary motions of a basin. Having set hands against sides, carry out circular motions by a basin clockwise, and then — against it.
For legs
Serial moves back and forth, and after — raising of legs in the parties (with additional pumping of oblique muscles of a stomach) will become optimum exercises for muscles of legs. It is worth finishing a morning training squats at which heels should not come off a floor. In the final it is possible to stretch on a breath, extending hands and all case up.
Whether it is possible to lose weight by means of morning exercises
The morning training described above does not promote dumping of excess weight. It helps to keep an organism in a tone and gives forces.
Whether you know? If desired to lose excess weight it is recommended to drink a glass of cool water before a morning training (it is possible with addition of lemon juice). Such cocktail of cheerfulness will promote a tonization of muscles and development of additional energy, and lemon juice will split fats and will help to get rid of them rather.
Those who wants to lose weight after performance of this basic warm-up need to execute some more exercises, namely:
- cardioloadings: jumps, attacks, jog, moves legs, squats with vyprygivaniye;
- exercises on a press: classical twisting, a level, the bicycle, push-ups with turn;
- the strengthened exercises on legs and buttocks, first of all, of squat, it is possible with a weighting compound.
Rules of performance of charging
During the occupations the morning exercises recommend to follow certain rules:
- Performance of exercises cannot be begun right after you woke up. It is necessary to hold off minutes 15–20 before starting physical activities.
- It is possible to begin an extension still being in a bed. Carry out pandiculations, easy twisting, flexures in a prone position, and after that get up.
- For an organism tonization after awakening it is recommended to wash and drink waters on an empty stomach to start work of intestines and to include a brain.
- It is better to carry out morning warm-up under incendiary music which will bring you joy and pleasant emotions.
- The correct and deep breath will become pledge of a successful training. The stronger you will oxygenate an organism cage, the your results will be better and the emotional charging of an organism will be stronger.
- Do not overload the morning training with excessively heavy and active exercises. Remember that ahead you have the whole day and forces will be necessary for you.
- Try to be engaged in morning physical education regularly. If for any reasons you skipped several classes, do not worry. Continue at once as soon as it is possible.
Examine exercises for beauty and youth.
Daily complex physical exercises will become excellent start of day and guarantee of success. The beautiful tightened body, courage and good mood will decorate any woman and will give her the chance to feel not only healthy, but also beautiful.
Morning exercises for women: video