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Morning exercise complex
It is already clear that morning exercises put muscles and joints in order. But the fact that morning exercises help to balance emotions, reduce tension and stress is worth saying. At the same time, the complex of morning exercises is quite simple and does not take much time, which is ideal for starting the day.
The set of exercises for morning exercises is usually divided into a warm-up (about 5 minutes), the main part (5-10 minutes) and stretching exercises (about another five minutes). Stretching exercises are sometimes replaced by strength training.
Choosing a morning exercise complex
Any morning exercise complex you need to “dilute” regularly with some new exercises. For example, one day you do exercises for morning exercises to strengthen the muscles of the legs, and on the other – for the press, and so on. So you can keep your body all-round strong and resilient. If you adhere to one set of morning exercises, it does not harm your health at all, and it is also a beneficial exercise for the body.
The main thing in the morning exercise complex is to observe the intensity, amplitude, pace and number of repetitions of the exercises. So, each exercise should be done 6-10 times with a break of about half a minute between each of them. You can also repeat 3-6 exercises in a cycle, and start a new one from 4-7.
In order to overcome laziness and still start a complex of morning exercises, without postponing this business until Monday, you need to prepare yourself for this and decisively approach the exercise every morning.
You can start a set of morning exercises while still lying in bed. To do this, start stretching in all directions, bend all joints in different directions, wiggle your fingers and lift your legs up, first one at a time, then both 5 times. Knead your hands as follows: clench and unclench your fists, connect the fingers of both hands and spring on them. We are ready to perform a complex of morning exercises!
Basic complex of morning exercises
Performing a complex of morning exercises, do not forget to introduce into it both local exercises and covering all muscle groups. Also, you need to perform a complex of morning exercises with even and rhythmic breathing and prolonged exhalation. The amplitude, intensity and pace of exercise should be gradually increased so that the muscles gradually recover from sleep.
An example of a morning exercise complex:
stand up straight and begin to bend in one direction or the other, while your hands should slide along your thigh, do this exercise 15-20 times;
stand against a wall or cabinet, resting your hands on, sit down a little, start turning your knees and pelvis, first to the right, then to the left 15-20 times;
put your legs apart and as far from each other as possible, start turning your torso to the right and left, keeping your hands at your waist, 10-15 times in each direction;
end the complex of morning exercises with squats with pauses of 10 seconds maximum, during these pauses, shake your legs, relaxing them. 10-15 squats will be enough.
The morning exercise complex is not something supernatural and complex. The main thing is to perform this or a similar set of morning exercises regularly and not to take time off, referring to fatigue or laziness. We can only take care of our health ourselves. Forward!