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Charging in the morning is a pleasure! Don’t believe me? So you are probably doing something wrong. WDay.ru talks about the delights of morning exercises and introduces seven ways in which you can do it.
Morning exercises help to wake up, energize and in general it is very useful for health – these are common truths. Surely, you have promised yourself more than once: “From Monday I will definitely start practicing, all you need is to get up 15 minutes earlier …”. But laziness and the desire to sleep often take over, and after 2-3 morning workouts, we again forget about exercise. Meanwhile, making morning exercises your habit is not at all difficult, the main thing is to approach the issue creatively.
Exercise will “shake up” your body better than morning coffee, which is known to be harmful
Why is charging useful?
When we sleep, the blood in the body circulates more slowly and becomes thicker, the heart beats less frequently than during wakefulness. The nervous system also rests, all processes in it are slowed down. Immediately after awakening, the predominance of inhibitory processes persists throughout the body: in humans reduced mental and physical performance, sensitivity, speed of reactions. This state can persist for a long time – up to 2 hours. But most of us cannot afford to sway for so long in the morning. And so, struggling with lethargy and the desire to fall back into bed, we are going to work or study, “nodding off” in the bus or subway car, and when it comes time to get down to business, we can not concentrate.
10-15-minute morning exercises “start” all the processes in the body. It increases the tone of the whole body, makes the heart start to work in wakefulness mode, awakens the nervous system. Performed regularly (at least five times a week), it improves metabolism – this means that the calories received from food will be consumed faster, and not deposited in the “fat depots”.
Get ready to exercise … in the evening!
Wake up, open the curtains, eat an apple. And in a good mood, start your morning exercises.
Don’t confuse morning workout with morning exercise. After waking up, the body is not yet ready for heavy loads. If, immediately getting out of bed, you begin to perform a serious set of exercises for strength, endurance or deep stretching, this can not only not be beneficial, but also harm.
But even simple gymnastics should not rush to do immediately, jumping up after the alarm clock rings. Prepare your body for a comfortable awakening best of all … in the evening.
As you go to bed, try to imagine how pleasant your awakening will be. No, no, you won’t oversleep, but you will get up on time. Open the curtains turn on the music, properly ventilate the room, wash yourself, take your time, walk around the house … And then – with pleasure you will do a warm-up and, cheerful, do your business with a smile. With such thoughts it is pleasant to fall asleep and in the morning it will be pleasant to wake up. And the brain, which has already drawn up a morning plan of action the night before, will push the body to the planned actions upon awakening.
Monotony is another obstacle that prevents us from doing morning exercises regularly. Day after day, month after month, doing the same exercises every morning is boring, of course. But even a short morning workout can be done in a new way all the time. Try different options.
1. Charging in bed
The work week – if it’s really hard to wake up on Monday – you can start by exercising in bed. Stretch well, make a “bike”, swing your abs without getting up from your favorite bed. Just be aware that this method of charging is suitable only for lazy people, and only those options that are described below can bring significant benefits.
2. Classic
This is the basis, a classic combination of simple, but covering all muscle groups of exercises for warm-up: bends, head rotations, shallow squats, swing arms and legs (without strong tension). Those who have never done morning exercises can start with this complex.
3. Yoga
A smooth, calm warm-up with yoga elements is suitable for “owls” who find it especially difficult to wake up in the morning. Pay attention to breathing and gentle stretching, and it is better to refuse difficult poses.
It is advisable to do a morning jog in parks or squares, away from dusty highways.
A warm-up with yoga elements is suitable for those who find it difficult to wake up in the morning.
Jumping on the bed turns into exercise if you get creative.
4. Ballet
Elements of choreography can also be added to morning exercises. Shallow plie, bends, simple exercises at the machine (or that support that can replace it) – all morning you will have a feeling of your own gracefulness, and your posture will become better.
5. Running
An easy (not exhausting!) Run is also a good option for a morning warm-up. Let’s make a reservation right away: you should only run in a park or square, away from highways and highways, you also need to remember about comfortable sneakers.
6. Bodyflex
This specially formulated breathing exercise will not only wake up the body, but also help you lose weight. In this gymnastics there are basic exercises, and they can be used for a morning warm-up.
7. Dancing
After all, if you don’t feel like doing some exercise this morning, just turn on your favorite music and dance for 10-15 minutes. And the body will wake up, and the mood will improve, and the morning will not pass without exercise.
After all, let it be done a little, for 10 minutes, but every day is much more effective than bringing yourself to exhaustion once a month.