Nothing is so invigorating in the morning early as the good old gymnastics. And if you attach the whole family to this activity, you will get a little useful entertainment. It will help to drive away the remnants of drowsiness, cheer up properly before the start of a working or school day, and at the same time recharge with a long-playing positive.
A set of exercises
Warm-up
1. March in step on the spot for 30 seconds.
2. Easy running on the spot for 30 seconds.
3. Perform jumps on the spot. For the first jump, spread your legs wide apart and raise your straight arms above your head. On the second jump, return to the starting position. Perform the exercise for 30 seconds.
The main set of exercises
1. Head turns
Starting position: feet shoulder-width apart, hands on the belt. Tilt your head alternately forward, backward, right and left. Perform 5-6 repetitions in each direction.
2. Jerks with your hands
Starting position: legs shoulder-width apart, arms bent at the elbows at chest level. Perform two jerks with your hands in front of you. Turn the body to the right, spread your straight arms to the sides and perform two more jerks. Return to the starting position. Do the exercise with a left turn. Perform 8-10 repetitions on each side.
3. Tilts to the side
Starting position: feet shoulder-width apart, left hand on the belt, right hand raised up. Perform springy bends to the left. Stretch your right arm as much as possible and try to keep it parallel to the floor. Do the exercise with your right hand on the belt and your left hand raised. Perform 8-10 repetitions on each side.
4. Leaning forward
Starting position: the legs are wider than the shoulders, the hands are interlaced in a lock and the palms are turned to the floor. Without bending your back and knees, bend down, trying to touch the floor with your palms. Return to the starting position. Perform 8-10 repetitions.
5. Swing your legs
Starting position: the legs are wider than the shoulders, the hands are locked behind the head. Bend your right leg at the knee and pull it up to your chest. At the same time, pull the left elbow to the knee. Return to the starting position. Do the exercise with your left knee and right elbow. Perform 8-10 repetitions for each side.
6. Springy squats
Starting position: emphasis on the right leg bent at the knee, the left leg is pulled back and stands on the toe, hands on the belt. Perform shallow springy squats. Keep your back straight and do not lean forward. Do the exercise with an emphasis on the left leg. Perform 8-10 repetitions for each leg.
7. Rolling on the toes
Starting position: legs together, hands on the belt. Lift the right foot on the toe and transfer the center of gravity to the left foot, which is completely adjacent to the floor. Lift your left foot on the toe, and transfer the center of gravity to the right. Thus, perform rolls for 30 seconds.
8. Exercise for muscle relaxation
Starting position: feet shoulder-width apart, arms along the body. Take a deep breath, while simultaneously lifting your arms up through the sides. Get up on your toes and stay for a second. Exhale and gently lower your hands to the starting position. Perform 4-5 repetitions.
Such a simple and affordable set of exercises will take you no more than 10-15 minutes. In return, you are provided with a surge of fresh strength, cheerfulness and good health. A team approach will help to repeatedly strengthen the positive effect. The main thing is to agree with laziness, find the right motivation and enjoy the process.