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Morning exercises for women: a set of exercises
For women, morning exercises are an easy way to get a boost of vivacity and strength for the whole day.
Do a light morning warm-up regularly right after waking up, and your figure will remain slim and fit forever. It is important to correctly formulate a set of exercises so that it invigorates and tones up all the main muscle groups, but does not take away strength and does not turn into a morning duty.
Morning exercises for women helps to wake up and invigorate
Why is the complex of morning exercises useful for women
Do you have a hard time waking up in the morning and then feeling overwhelmed all day? Morning exercises will not only give you vigor and energy, but also cheer you up. Simple exercises are not aimed at forming a corset of muscles or losing weight.
A regular morning warm-up allows you to:
increase efficiency and general tone of the body,
get rid of drowsiness,
activate metabolism and blood circulation.
Exercising in the morning will make you more disciplined. Very soon you will learn to get up 10-15 minutes before the alarm goes off. In warmer months, it is best to warm up outside, and in winter in a well-ventilated room.
For exercise, choose comfortable clothing that will not hinder movement.
Morning exercises for women: exercises for vigor
Immediately after waking up, experts do not recommend overloading the body with heavy exercises that develop strength and endurance. Warm-up should be extremely simple, because it is designed to actively awaken each joint and muscle.
We offer a set of exercises that everyone can do on their own.
Walking in place with raising the knees – 1-2 minutes.
We stand on our toes and hold the body in this position for a few seconds. Do 10-15 reps.
Tilts or circular rotations of the head – 10 times.
We spread our arms to the sides, alternately raise the leg bent at the knee, and reach for it with the opposite palm – 10 times.
The lower torso remains motionless. With the body, we make simple circular movements 5 times in each direction.
Squats without lifting the heels off the floor – 15 times.
As you can see, all the exercises are very simple, they will take very little time. If you can’t get out of bed, start stretching while lying down. You will see, after a few seconds, sleepiness will be relieved by hand.
Performing morning exercises, a woman must definitely follow safety precautions.
You don’t need to make too sharp movements and deep lunges. When rotating your head, try not to throw it back too much. Very soon, you will be able to appreciate all the benefits of such a warm-up, and it will become your good habit.
Differences between male and female training: an expert opinion
Master trainer of X-Fit in Russia.
Listen to your body, but do not follow your weaknesses. Go to your goals wisely. Keep your style healthy!
Females have shorter limbs and a longer torso, narrower shoulders and a wider pelvis. The center of gravity of the female skeleton is lower than that of the male. This is a plus for some exercises and a minus for others. The ratio of the length of the bones will require a more detailed adjustment of the technique of performing global (multi-component) exercises.
In addition, the percentage of muscle mass prevails in men, and fat in women. And it’s not about the law of meanness, but simply a larger percentage of adipose tissue is needed for childbirth.
Plus, the type of breathing is different, women tend to have chest breathing, men – abdominal breathing. This will affect performance and slightly different muscle activation during exercise.
Well, do not forget that the level of load and its direction in women must be regulated in accordance with the phases of the cycle. They are formed due to changes in the balance of sex hormones. Each phase has its own characteristics. They must be taken into account when building the training process and in physical activity classes.
Expert, Editorial Board Wday.ru