“Get on the charge!” – for many people this call remained in their distant childhood. Few people spend every morning flexing muscles and joints. Meanwhile, even a small set of exercises is very important to get a boost of vivacity for the day and improve health.
Exercise in the morning: a set of exercises
Cheerfulness, grace and plasticity were promised by Vladimir Vysotsky in his popular song to everyone who is engaged in morning gymnastics. And he was right, because doctors have been talking about the benefits of light exercise after a night’s sleep for a long time. Simple exercises not only warm up the muscles and develop the musculoskeletal system as a whole, but also help to wake up, invigorate and speed up the metabolism. In addition, exercise improves mood, of course, if you choose a feasible load and do not strain your strength.
To do this, you need a little:
- comfortable clothes
- coir
- dumbbells (if there is a need to increase the load)
It is not difficult to compose an individual set of exercises if you follow the basic rules. It is imperative to start it with a warm-up; for this, running or walking in place, jumping rope is suitable. 3-5 minutes is enough. Warming up prepares the body for exercise and makes it less traumatic. This is followed by 10-25 minutes of basic exercise, a slight stretch and finally a cool down.
Slow walking in place and calm, deep breaths and exhales are suitable as a hitch on exercise.
It is important to devote the main part of hygienic gymnastics to the joints. To do this, you can remember school physical education lessons. Start by tilting your head to the side and back and forth or rotating it. After the neck, pay attention to the hands. Pull them out to the sides parallel to the floor and twist the brushes back and forth 8 times.
Then rotate the elbow and shoulder joint the same number of times. For the latter, you can take a different pose: legs are shoulder-width apart, one arm is slightly bent and put behind the back, the other makes swings. In this case, the body is deployed in the belt towards the arm set aside behind the back. Then the same is done with the other hand.
After that, they usually do side bends (and first put their hands on the belt, and then stretch them over the head), rotation of the pelvis in both directions alternately, deep squats. Finally, you need to rotate the feet. All exercises are performed 8 times, and if strength and time allow, they do 2-3 repetitions of each.
After that, you can stretch the body a little. For example, sit on the rug, spread your legs wide apart, slowly stretch to the toes of each one in turn. At the same time, it is important not to hunch over, keep your back straight. If you have a gymnastic ball at home, you can swing a little while lying on it.
If morning exercises are difficult from habit, it is better to start it while still in bed. After waking up, stretch your whole body, do a “bike”, lying on your back, kneel down and stretch like a cat.
Excessive effort in the morning is fraught with heart problems. Therefore, it is better to postpone your workout or jogging for the evening, and devote the morning to light exercise.
After charging, the usual hygiene procedures – showering or rubbing off – become not only healthier for the body, but also much more pleasant.
Also interesting to read: stretch marks on the body.