Getting ready for summer without straining: do exercises in the morning

The first bad news: you will have to get up half an hour earlier. Already she demotivates 90% of people – they say, how can it be, and get enough sleep before work? But believe me, exercising in the morning will bring much more benefit to the body.

Personal fitness trainer Lev Goncharov believes that exercise can save half an hour of your life.

“The first 45 minutes after sleep, we are in a somnambulistic state, the brain does not function as usual,” he says, “charging helps to accelerate the pulse from the usual 50-70 beats per minute to 120-140. Blood circulates faster and oxygenates the brain, and you start to think faster.

Remember the words of the coach in the morning at work, when you cannot concentrate on tables, accounts and texts. There are four rules, remembering which, you cannot live without exercise in the morning.

1. Remember, exercise is not fitness.

Charging refers to “small target tactics.” To go in for sports, you need to make a big volitional leap and maintain the initiative. And charging lasts a maximum of 15 minutes – it is much easier to decide on it if you know that it does not require much effort.

If you think that morning exercises will help build muscle or lose weight, this is not the case. It is needed only in order to stretch the joints that have become numb during the night, make blood circulate more actively through the veins and awaken the sleeping brain. It will fill the body with energy, not take it away.

2. Set realistic goals

In fact, our body works to maximize energy conservation, and in the morning it is used to getting coffee and food, and not wasting energy on, from its point of view, useless movements. You will have to work on its settings – methodically put real goals into your head. Not “forty minutes of jogging, even in the rain and in sub-zero temperatures,” but “light jumps to music, and then a hearty breakfast.” If you take exercise in your head as a natural, and most importantly, an easy start to the day, the body’s resistance will significantly decrease.

3. Exercise if you have a heavy meal or drink at night.

During the night, the stomach does not digest food, and in the morning you will know about it due to the severity and general state of weakness. If Friday was fun (a huge feast with a drink), stretching and a couple of morning exercises after a cool shower will help. Food will “fail” and more oxygen will enter the bloodstream – an excellent hangover cure is obtained.

4. Keep your fitness and exercise list in a prominent place.

Sports shorts and a T-shirt hanging eloquently from the chair will be a silent reproach when you just think of skipping a day. The more visual reminders of the decision to start exercising in the morning, the greater the responsibility. An extreme measure, if the conscience does not penetrate the sports form, is to notify the family or colleagues about the choice made. Can you imagine how embarrassing it will be to make excuses to them? Run to the charging mat!

– These exercises are good because I can do them on tour or on vacation, I don’t even have to look for a gym, just open the rug and find half an hour of free time. I have been doing these exercises in the morning several times a week for more than one year – of course, they will not give an instant result, but after a month I noticed the effect: the figure became more toned, the butt was elastic, and a beautiful thigh line was drawn. The complex is simple and pleasant, there is no pain or discomfort.

2 sets of 20 reps

If you want to lose weight, then squats should be on the list of required exercises. The back and front of the leg work here. The leg is pulled to the side, the buttocks are worked out and become rounded. It is necessary and important to keep your belly sucked in and your back straight. Inhale as you sit down, and exhale as you rise.

2 sets of 20 reps

Exercise is great for strengthening the chest muscles and helping to lift them. Get on all fours, bend your back down so that your chest touches the floor. Imagine that you are crawling under a low bar: your chest and stomach should slide along the floor without knocking it down, and the main load will be on the muscles of the arms and chest.

30 reps for each leg

Lying on your stomach, spread your legs bent at the knees shoulder-width apart. Grab your feet with your hands. It is important to lift the chest off the floor and bend in the lower back.

Second part: straighten your left leg and fix it a few centimeters from the floor. Freeze in this position for ten seconds.

30 reps for each leg

Starting position – lying, from a slightly modified plank. Legs apart shoulder-width apart, rest on the elbows. The right knee and the toe of the left leg are on the floor.

Bend your left leg too and lift it 10-15 centimeters from the floor, socks extended, as if you were climbing a mountain while on a climbing wall. Hold this position for a few seconds and come back.

30 seconds for each leg

Stand on all fours, feet together, palm rest. Lift your right knee off the floor.

Stretch your leg back, with the foot out to the side, and the toe extended. Hold this position for ten seconds. Return to starting position.