"How you start your morning is how your day will be." No one can argue with this wise saying. But in order to cheer up, put your body into working condition and recharge your batteries for the whole day, washing with cold water, a cup of coffee and chocolate is not enough.
After all, these are some kind of stimulants that only start the work of the brain and nervous system, driving away drowsiness and fatigue.
But for the normal functioning of the body, all muscles and joints must be included in the work. This effect gives morning exercises. Even a 15-minute workout activates the work of the whole body, stretches muscles and joints, eliminates drowsiness and lethargy, and also energizes for the whole day.
In this material, the editors of the Internet publication estet-portal.com will share with you several useful exercises for charging. They will help you get rid of the sleepy state and start your day cheerfully.
1. Charging exercises: rules and recommendations
2. A set of basic exercises for charging
Charging exercises: rules and guidelines
It is worth noting the following: morning exercise – this is not an intense workout where you strengthen your muscles, build muscle mass or shed those extra pounds.
This is a wellness treatment that consists of a set of physical exercises. Its main goal – warming up muscles and joints, combating drowsiness, as well as giving vigor to the whole body.
Morning exercises should consist of a light warm-up and basic exercises, and not complex and strength tricks. Otherwise, instead of cheerfulness, you will get tired, and you simply won’t have the strength to spend an active and productive day.
To reap the greatest benefits from morning exercises, follow these rules and guidelines:
• Do not do exercises for charging immediately after you wake up. After all, in the morning the body is still at rest. And in order to fully wake up and start all internal processes, it takes 2-3 hours.
And if you abruptly jump out of bed after the alarm goes off and immediately start your morning exercises, you will harm yourself.
The fact is that strong loads lead to a sharp switch of the heart to active work, which harms the heart muscle.
Therefore, start exercising gradually, moving from simple to complex. While still in bed, do warm-up exercises. They speed up the awakening, knead the muscles, and also prepare the joints and tendons for the main exercises.
After a light warm-up, walk around a bit, wash your face with cold water, brush your teeth, drink a glass of warm water, ventilate the room, and then just start doing the basic charging exercises. Such activities perfectly start the work of the brain and nerve cells.
• For morning exercises, wear comfortable clothing that does not restrict movement.
• Do exercises to music, preferably rhythmic. It will help organize movements and adjust breathing to them. Although, you can choose music depending on what rhythm you are doing. If at a fast pace, music with a tempo of 140-170 beats per minute will come in handy, and if at a calm pace, choose a slower song.
• Try to breathe correctly. Otherwise, instead of benefit, you can get harm. With proper breathing, every cell of the body and every muscle is saturated with oxygen. And this, in turn, significantly increases the tone of the body.
• Set aside 5-20 minutes each morning for exercise to recharge. Try to exercise regularly.
• After morning exercises, take a contrast shower. By alternating cold and hot water, you will cheer up and harden your body. Also have a hearty breakfast. Eat only wholesome foods rich in vitamins, minerals and fiber.
A set of basic exercises for charging
Morning exercises has many variations. But, despite this, she has one goal – working out all major muscle groups.
Below, we will consider basic exercises for charging, which are included in any system:
Warm-up
1. Stretching. Lying on the bed, we inhale deeply, stretch our arms above our heads and clasp them into the castle, after which we turn them with our palms to the wall. At the same time, we straighten our knees, and we stretch the socks. We are in this position for 5 seconds, after which we exhale and relax. Number of repetitions – 3.
2. We pull our knees to our chest. Lie on our back, bend our knees and pull them to our chest. We hold them in this position for 10 seconds. We do this 5-6 times.
3. We do twisting. Lying on your back, stretch your left arm to the side, bend your knees and stretch them in the opposite direction. We make sure that the shoulder blades touch the mattress. We lie like this for 10 seconds, after which we twist in the same way in the other direction. Number of repetitions – 5-6.
4. We lean forward. We sit on the bed, then stretch our legs. We take a deep breath and on the exhale we reach for the socks. Then we inhale deeply again, exhale and stretch even deeper. At the same time, we also pull the neck forward. We perform this exercise 10 times, after which we relax.
Basic Exercises
• Stretching the neck:
5. Turn your head to the right, then – straight, after which – to the left.
6. We tilt our head to the sides: first to the right, and then to the left.
7. We lower and then throw our head back.
8. "We draw" head circle first clockwise, then – against her.
• Stretching hands:
9. We rotate with fists or hands clasped in the lock. We do it slowly.
10. We turn our shoulders. First use both hands, then one at a time.
11. Fully extend the arms and make rotational movements back and forth.
12. We bend our arms and rotate them first towards ourselves, then – Push.
13. We put our fingers on our shoulders, rotate them back and forth.
• Stretching the body:
14. We stand straight, spread our legs shoulder-width apart, then tilt the body forward. At the same time, fingers, and preferably palms, touch the floor.
15. Hands are at the waist. Next, rotate the pelvis in one direction, then – to another. At the same time, the legs are located shoulder-width apart.
16. We put one hand on the lower back, and pull the other up. Legs shoulder width apart. Next, we lean to one side, after which – to another.
Bend and return to the starting position smoothly and evenly. If these movements are performed quickly and abruptly, you may feel dizzy.
• Stretching our legs:
17. Alternately, we wave our legs forward and backward 10-15 times, after which we do the same movements, but only to the sides.
18. We put our feet shoulder-width apart. The hands are on the knees. We rotate the knee joints.
19. We do squats, stretching our arms in front of us. We make sure that the heels do not come off the floor. We perform 10-15 repetitions.
To keep all these charging exercises from being boring for you, do them out of order. You can also add something new to your morning exercises, such as running in place, jumping presses, or more.
Morning exercise – This is something that needs to be made into a habit. After all, such a daily ritual, if performed correctly, puts the body into work, and eliminates drowsiness and fatigue even better than coffee and chocolate.
In addition, it has a positive effect on the state of health in general. Exercise heals the body, strengthens blood vessels and the heart, improves immunity, stimulates mental and physical activity, and also gives a person a surge of energy and vigor.
Besides, they help to keep in great shape. Therefore, take note of them, warm up and recharge your batteries, which will be enough for you for the whole day!
Hormonal gymnastics: excellent health and impeccable appearance
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