Best done in the morning. What will morning exercises give us? Drink a glass of water

Morning exercise is a healthy habit that allows you to keep your entire body in good shape, improve your health and take care of your figure. After it it improves general health, attentiveness increases, internal organs and systems are enriched with oxygen. Maximum benefit a health procedure will bring benefits if it is performed on on a regular basis. Let's look at how to do exercises correctly and what exercises you should use for this.

After waking up, the human body remains in a state of sleep for some time: the lungs are constricted, nervous system inhibited, blood circulation is reduced. Therefore, it is not recommended to give yourself a serious load in the morning. Long distance running and strength exercises will be a real test for the body. You risk getting injured or causing an imbalance in your internal systems.

But the charger is universal and useful option morning activity. A complex of simple but effective exercises will tone muscles, improve brain saturation and internal organs oxygen, will speed up metabolic processes. Even if after this you have to sit all day in the office, then at least in the first half of the day calories will not accumulate, but will be burned, which is necessary.

Photo: How to do exercises in the morning correctly

Charging has fundamental differences from other types of loads. Its goal is to fill you with energy for the whole day. Power training and cardio exercises exhaust the body, after which the only desire is a well-deserved rest. Charging is a set of warm-up exercises for joints and muscles.

Unconditional advantages:

• allows you to cheer up in the morning;
• saturates with energy and positive emotions;
• strengthens the immune system;
• increasing physical endurance;
• takes little time, unlike other types physical activity.

When and how to exercise - make a schedule

Morning exercises are perhaps the most popular way to exercise at home, but some people still don’t know how to do exercises correctly. You should definitely start doing it in the morning. This way you will prepare your body for the upcoming operating mode and get a boost of energy for the whole day.

In the evening, almost all a person’s strength is already running out, so doing a set of exercises will not bring the desired vigor, but, on the contrary, will take away the last energy. However, if you want to not only improve your health, but also lose weight, then supplementing your exercises with evening exercises is a great idea.

Charging time may vary. Beginners are recommended to practice for 10 minutes; gradually the duration can be increased to half an hour. basis morning exercises is the regularity of their implementation. You should exercise every day, but don’t be upset if for some reason you had to postpone exercise. By doing exercises 5 days a week, you will already achieve noticeable results, strengthen your body and improve your well-being.

Photo: How to do exercises in the morning correctly

1. Exercises should be done before breakfast. However, be sure to drink a glass of water before doing this. If you feel a pang of hunger, you can pour a glass of juice or tea. The blood is in a thickened state after the night. If you start charging right away, you will overload your heart;
2. start the exercises with the easiest ones, gradually moving on to more complex ones;
3. choose the optimal set of loads that do not take away strength, but rather add vigor. Or shorten the charging time;
4. breathe correctly - inhalation should be carried out not only from the chest, but also from the stomach;
5. during activity, think about pleasant things - this will make the exercise more effective, because training “through force” does not lead to the desired result;
6. start training with a pulse of 90 beats, gradually raising it to 110 beats.

Advice: Plan your time in advance so you can do what you planned without rushing. There should be at least an hour between your awakening and going to work. After finishing charging, take a shower, preferably a contrast one. This way you will relieve tension from your muscles and get an additional boost of strength. It is recommended to have breakfast half an hour after completing exercises.

Personal motivation

Charging seems sufficient simple view physical activity, but most people do not find time for it. It is very difficult to give up an extra hour of sleep. Therefore, first of all, you need to change your attitude towards morning activity and understand that you are doing this for your health and maintaining your figure.

Understand that exercise is an investment in your happy future. How much effort you invest, you can count on such a volume of dividends. Before training, light a fragrant candle, drink a cup of delicious tea and turn on rhythmic music. Then the training process will seem really pleasant to you.

Particular attention should be paid to the choice of music. She motivates and doesn't let you stop. If the set of exercises involves fast movements, then choose melodies with a tempo of about 150 beats per minute. If the workout is more relaxing and smooth, then slow compositions are suitable. It is important that the breathing is coordinated with the movements and rhythm of the music.

Compiling a set of exercises

Choosing the right exercises is not difficult. If the exercise lasts 15 minutes, then the first 5 should be spent on warming up. Next, start exercising to strengthen muscle tone. You should start your warm-up by walking around the room. At the same time, the abdominal muscles should be tense. Supplement your walking with arm movements. The ideal end to the warm-up is jogging in place or jumping jacks. More dynamic exercises follow.

Photo: Morning exercises: a set of exercises

For the neck:

• tilting the head to the right and left;
• forward and backward movements;
• slow circular rotations.

For hands:

For the body:

For legs:

Additional loads

If the standard program seems too simple to you, then you can supplement its complex with the following exercises:

1. leg lunges;
2. push-ups - the easiest way is to lean on the wall in a standing position, then you can do push-ups from the bench, then from the floor on your toes;
3. tilts in different sides with dumbbells;
4. abdominal exercises - crunches, leg lifts, rotation of a gymnastic hoop;
5. exercises with an expander;
6. deflections for the legs - we bring one leg forward and bend it, the other remains straight, resting on the toe;
7. back deflection - we lower ourselves to our knees, rest our palms on the floor, make deflections;
8. holding the plank position;
9. perpendicular movements - lie on the floor, at the same time raise straight arms and legs;
10. lunges with bends.

What effect can you expect?

Effect of regular use a set of exercises will not keep you waiting long. In just a couple of days you will begin to wake up easier, and your body will begin to work much faster. Morning exercise helps to activate the auditory, visual organs, normalizes work vestibular apparatus, eliminates lethargy, mobilizes the nervous system.

Morning exercise leads to improved blood flow, as a result of which the brain and other organs are better saturated with oxygen. The heart muscle is also strengthened. Regular exercise has a beneficial effect on the health of organs, joints, muscles, and activates restoration and regenerative processes.

Morning activity prepares the body for the upcoming load and activates mental activity. Therefore, the working day will be more productive. Exercise also allows you to lose weight by losing fat mass.

Key mistakes when charging

• emphasis on only one muscle group - exercise is aimed at activating all muscle groups, concentrating on only one of them completely contradicts the concept of morning exercises. Many argue that they do not have enough time to work out the whole body, and they pay attention only to problem areas. In this case, it will not be possible to achieve the effect of general tone and quick awakening of the body;
• equating exercise with intensive training - do not confuse the two absolutely different directions physical activity. The first is aimed at giving muscles tone and strengthening general health. You can and even need to do it immediately after waking up. The second one requires a lot of time and energy, and should be started several hours after sleep;
• hope for rapid decline weight – exercise cannot provide the same effect as regular visits gym. It has a slower effect on weight loss. However, it does not take much time. To speed up the process of body correction, supplement the exercise with the correct dietary nutrition, walk more;
• supplement charging serious physical activity– it is recommended to leave exercises that are exhausting for the evening. Otherwise, instead of an influx of strength after charging, you risk feeling a loss of energy. It is best to do jogging and strength exercises at the end of the working day, when mental activity you won’t need it anymore, and after completing your workout you can rest peacefully.

If you notice that every morning, over and over again, you allow yourself to take a “five more minutes” nap, there are a few simple ways that will help you wake up easily in the morning. Try to stick to a routine the night before and set a goal to sleep 7-9 hours a night. In addition, some small tricks can help you wake up faster, for example, you can try placing your alarm clock on the other side of the room and opening the blinds or curtains to allow more light in the room. You can even use special application, which will help you wake up and get out of bed immediately.

Steps

How to wake up on time

Don't allow yourself to doze off after the alarm goes off! It is very important to get out of bed as soon as the alarm clock rings. Every time you decide to sleep in a little more after your alarm goes off, you're disrupting your sleep pattern, leaving you feeling just as tired.

• If you set your alarm for 7:00, but you're actually only going to get up at 7:10 (so you can take a quick nap and lie around after the first alarm goes off), simply set your alarm straight to 7:10, giving yourself an extra 10 minutes of normal, uninterrupted sleep.

1. As soon as you wake up, turn on the light. This will help your eyes adapt to daylight, and it will also activate your brain, making you wake up and get moving.

   Place your alarm clock on the other side of the room so you have to get out of bed to turn it off. This will help you break the habit of falling back asleep by turning off your alarm because you still have to get up to get to it.

   • Place your alarm clock on a bookshelf, near your door, or on a windowsill.
   • First, make sure that the alarm clock is not very far away and you can definitely hear it!

2. Immediately after you wake up, open the blinds or curtains. It's much more tempting to lie in bed when the room is dark. Therefore, every morning, immediately open the blinds or curtains to let you into the bedroom. sunlight, which will help you wake up.

   • If you don't have much light coming into your bedroom, try purchasing a dedicated alarm clock. It simulates the dawn, making it much easier for you to wake up.

3. If you have a coffee maker with a timer, set the timer so that your coffee is ready by the time you wake up. If you are used to drinking coffee every morning, set your coffee machine so that certain time she started making coffee for you - this is a great motivation to get out of bed and start a new day. The smell of fresh coffee will wake you up, and you won't have to waste time preparing it.

   Place a warm jacket, robe or sweater next to the bed. One of the main reasons people have such a hard time getting out of bed in the morning is because it feels so warm and cozy under the covers. Put on a warm jacket or sweater immediately after waking up, and you won't have to worry about the morning chill.

   • You can also wear warm socks or slippers to keep your feet warm as soon as you get out of bed.

4. If you don't have an alarm clock, try setting up an alarm app. Of course, you can always use your phone's alarm clock, but there are plenty of apps designed specifically to help you wake up and get out of bed. Browse the application catalog and choose the one that suits you best.

   • Try these apps: Wake N Shake, Rise or Carrot - they will help you wake up easily in the morning.

5. To always wake up on time in the morning, schedule morning time important meetings. You are more likely to get out of bed immediately if you know you have important things to do. Schedule important meetings and walks with friends in the morning - this will be a good motivation to wake up on time and start doing business.

How to feel energetic

As soon as you wake up, drink a glass of water. This not only helps keep the body hydrated, but also helps us feel more energetic and active. Before you go to bed, place a glass of water next to your bed or simply pour yourself some water in the morning as soon as you wake up and get out of bed.

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These tips will come in handy for those who like to spend an extra 5 minutes in bed in the morning and find it difficult to wake up. Try to follow these 5 rules for the first week, then you yourself will notice that the morning is not so gray and gloomy, but rather you will want to live and create.

So, 5 simple rules that will make your morning cheerful:

1. A glass of boiled warm water on an empty stomach

Why do you need to drink a glass of boiled or, better yet, melted water in the morning? At night, recovery processes occur in our body, which is why water balance it's so important to replenish in the morning so you don't feel tired and sluggish. In addition, water on an empty stomach contributes to the normal functioning of the gastrointestinal tract and intestines throughout the day, accelerating the processes of metabolism and food processing.

Develop this rule: wake up and immediately drink a glass of boiled water, and then start all your morning activities.

2. Light exercise or yoga

Instead of a cup of coffee in the morning, it is better to wake up your body with a couple of light exercises to warm up the muscles of your back and neck. It is not necessary to do many approaches of 5-10 minutes, it is enough to stretch your body for normal operation during the day.

This way, you will feel much more energetic and look more refreshed, and sleep will disappear instantly!

3. No gadgets or computer in the morning

Give your brain time to wake up and be productive for at least 30 minutes after waking up. During this time, try not to take your phone or sit at the computer. According to psychologists, a calm start to the day is very important for normal performance and condition.

4. Morning facial skin care

You probably know that while we sleep, all sorts of recovery processes occur in our body. This also applies to the skin.

Dermatologists advise spending more time on your face in the morning than before bed. So if you're not using a cleanser at the start of your day, it's time to change your habits. In winter, use only moisturizing and nourishing creams.

5. Take time for yourself

After the entire awakening procedure, nourishing and healthy breakfast, it's time to enjoy the vigorous and good morning and take care of yourself. Take 10-15 minutes of your morning time, listen to your favorite music, try new way makeup, walk around the apartment naked and your morning will be pricelessly great. Don’t forget to share your positivity with the world around you, because it’s so important!

Experts say that Good morning was not only kind, but also healthy, you need to do morning exercises. And with folk wisdom There’s no point in arguing about how the morning starts and how the whole day will be. Not many of us are used to working out after sleep, but let's see what morning physical activity can give us.

What will morning exercises give us?

A few effective exercises in the morning will not take much time, but will bring a lot of benefits. Develop it yourself good habit and, of course, you will receive:

Even very small loads will help the body wake up. The cardiovascular system will begin to zealously drive blood throughout the body and distribute oxygen to every cell. And this increases energy levels and gives strength. In just 10-15 minutes you will be ready to “move mountains.”

Great mood

Morning exercises do not involve heavy loads; they are easy and enjoyable exercises. And since this is pleasant, the brain will not keep itself waiting and will give the command to produce endorphins - the hormones of happiness and joy. It's great to start a new day with Have a good mood, all adversity will fade into the background, and with a smile on your face you can go to conquer the world.

Losing excess weight

By forcing all organs to work, you will start the digestion processes and speed up your metabolism with the help of exercises. In addition, moderate and regular exercise helps burn excess fat, strengthens muscles and keeps the body toned.

Willpower training

Getting up a little earlier in the morning turns out to be quite a challenge for many. By forcing yourself to tear yourself away from a soft and warm bed and start exercising, you develop a useful habit, train and strengthen the willpower with which you will not need to think.

Strengthens immunity

Thanks to morning exercises, the body receives sufficient quantity oxygen, energy and health for the whole day. Even without taking into account the research of specialists, we can conclude that it strengthens the immune system and stimulates mental activity.

Rules for doing morning exercises

Morning exercises are aimed at stretching muscles, no strength exercises there shouldn't be. Remember, it’s enough just to “start” the body, and heavy morning loads can negatively affect the functioning of the heart.

After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Have a glass clean water with a few drops lemon juice. It is wrong to jump out of bed and immediately begin active exercises. This will be stressful for the body. Take your time, stretch slightly, twist, tense your muscles, and only then get out of bed. Complete all the necessary morning procedures and get started.

10 ideas on how to motivate yourself to do morning exercises

Forcing yourself to do exercises regularly, and also to wake up earlier than usual to do so, is not an easy task. We offer several ideas that will help turn morning exercise into a pleasant habit.

1. Move your alarm clock. Usually the alarm clock is placed somewhere next to the bed, at the head of the bed, on the nightstand, etc. Place it far away from you, for example, at the other end of the room. You'll have to get out of bed to turn it off. This will make it easier for you to wake up and be able to do your exercises.

2. Find support from loved ones. Agree with your family that you will all do morning exercises together. This will not only invigorate everyone, but also bring them closer together, because a common goal will appear. If you live alone, then connect your friends to charge. Contact them by phone or online.

3. Record your goals. Every Sunday (or any other day of the week that you consider reference) make a plan for next week. Clearly write down what time you will wake up every day and what exercises you should do. Later you can evaluate your successes or failures.

4. Make a motivating list of music tracks. Music is a great motivator. Set an invigorating, “igniting” composition to ring your alarm clock, and then turn on the player or music player and start exercising to your favorite tracks. They will give positive thoughts and help overcome fatigue.

5. Prepare a place for morning exercises in advance. You won't have to waste time finding and laying out a rug, bringing a chair, or gathering other necessary equipment if you do this the night before. In addition, this will serve as additional motivation to exercise, because yesterday you worked hard and prepared everything, you can’t just pass by.

6. Encourage yourself. If you managed to complete the weekly plan, then be sure to reward yourself: get a manicure, look interesting film or go for a walk in your favorite park. Buy a new exercise t-shirt or something else for working out that will help you wake up more actively in the morning.

7. Tell the world about your plans and successes. Thanks to modern technologies it couldn't be easier to do this. Tell your friends at in social networks that now they are determined to do exercises every morning. Report regularly on your achievements. Perhaps you will inspire someone else with your success.

8. Give yourself time. Getting up earlier in the morning than usual is difficult. And at first it will seem simply unbearable. But don't give up under any circumstances. Wait another week and you will feel that you are used to the new regime. You will begin to sleep better, wake up before the alarm goes off, and be full of strength and energy, plus morning work-out will help you create your ideal daily routine.

9. Think about your breakfast. If after sleep you feel severe hunger, then eat something small that can give you strength: some almonds or a banana. After charging, eat already full breakfast, prepare something special as a reward for your efforts. But keep in mind that the food should be healthy and low-fat.

10. Tune yourself psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place a photo in a prominent place with a model whose shape you strive for. If you want to be energetic and healthy, then make a list of what you can achieve if you start your day actively.

Morning exercise is a great habit, the effect of which you will see instantly.

We have prepared 10 effective exercises that will help you wake up and charge you with positive emotions for the whole day.

10 exercises for morning exercises

Exercise 1. Stretching

Start by stretching upward. Stand straight, feet shoulder-width apart. Fold your hands into a lock, with your palms turned outward away from you. Slowly raise your arms above your head and begin to reach your whole body towards the ceiling. Keep your back and head straight, do not bend. Perform the exercise for 10-15 seconds 3-4 times.

Exercise 2. Steps in place

Human feet have many sensitive points that are responsible for the work different organs. To make them light massage walk in place, alternately focusing on your heels, toes, and sides of your feet. Perform the exercise for 30-50 seconds.

Exercise 3. Rolling from toes to heels

Stand up straight. Place your feet at a distance of 15 cm from each other. Inhale and stand on your toes, exhale and smoothly roll onto your heels. Repeat the exercise 20-25 times.

Exercise 4. Rotations

To warm up the body, it is best to perform rotational movements. Start with the head, then move to the hands, elbows, shoulders, feet, ankles and knees. For each body part, do 10 repetitions in each direction.

Exercise 5. Alternating bends and squats

A simple but effective exercise that will help you use a lot of important muscles. Stand straight, place your feet shoulder-width apart, hands at your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injuries. Repeat the exercise 10-20 times.

Exercise 6. Side bends

Accept vertical position, place your feet slightly wider than your shoulders. Lift up right hand up. Smoothly, without sudden movements, first lean to the left, then change your hand and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times in each direction.

Exercise 7. Alternating leg pull-ups

Take a lying position. Straighten your arms up. Start with right leg. Bend it at the knee and pull it towards you as much as possible, at the same time pull the bent left hand. Then change your leg and arm. Repeat the exercise 15 times for each leg.

Exercise 8. “Kitty”

Pull abdominal muscle. To do this, stand on the mat with your knees, lean on your bent hands. Alternately bend and straighten your back muscles.

Exercise 9. Push-ups

There is a regular and lightweight version of push-ups. It differs only in the position of its legs. If you are well prepared, then do push-ups with your legs extended, resting on your toes; if it’s so hard, then lean on your knees. Do 15 push-ups.

Exercise 10. Stretching

Stand up, raise your hands up. As you exhale, rise onto your toes and smoothly stretch as high as possible. As you inhale, lower yourself completely onto your feet and relax your muscles. Repeat the exercises 5 times for 10 seconds.

Recover your breath, have breakfast and go conquer new heights!

Doing morning exercises is easy, we hope that thanks to our tips, tomorrow you will begin your path to more healthy image life. Perhaps some of the exercises suggested above are not suitable for you for some reason. Then feel free to replace them with others, use them or consult with specialists. Share your successes with us or effective exercises that you do yourself. Have a productive day!

Most of the population considers doing any exercise in the morning to be a whim and an ineffective waste of precious time. Moreover, many remember this action with great reluctance, because they were forced to do exercises in childhood. Let's figure out what needs to be done in the morning and whether it is worth doing morning exercises, or is it all empty and does not require special attention.

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So what should you do in the morning?

Before answering this question, it is worth saying that only morning exercises allows the body to receive the necessary boost of energy for the whole day.

For those who complain about a lack of time, it must be said that it’s all about personal laziness and the inability to rationally distribute the available time. Such people will be more willing to lie around until the last minute, delaying the rise.

Let's compare how the body spends accumulated energy:

• in a dream about 50 kcal per hour is consumed;
• in a sedentary office job about 100 kcal per hour is consumed;
• walk , at a speed of 5 km/h in the same time will allow you to get rid of 250 kcal.

And this means that in the morning you need to take care of your body, namely, awaken and train it. In addition, exercise is recommended for many nutritional systems for weight loss, for example, in the diet of ballerinas . What kind of system is this? It is a set of activities related in one way or another to losing weight and strengthening the body. It is very important for a ballerina to have trained muscles, and therefore performing certain exercises will allow you to get the desired result.

What does charging do?

Exercising in the morning allows you to:

• speed up metabolism, and for the whole day;
• teaches discipline;
• teaches perseverance and self-confidence;
• improves brain function and stimulates brain activity;
• strengthens the body, making it strong and fit;
• removes waste and toxins from the body.
• helps you to be in good shape and stay alert throughout the day.
• improves health

All normal people start the morning with stretching. This is a kind of warm-up when the body awakens and prepares for the upcoming loads.

Generally recommended before starting charging drink a glass warm water with lemon juice. This will serve as a signal for action and for the body to wake up. After all, it has been proven that it is not advisable to start exercising as soon as you get out of bed. This can negatively affect your health.

Drinking water is allowed not only before, but also during, as well as after. However, only when the need arises.

If the purpose of exercise, in addition to gaining vigor, is also to get rid of fat, then it is worth doing the exercises more on an empty stomach. As a result, deprived of external glycogen, the body begins to break down fat reserves, activates metabolism and the rate of fat burning.

When a set of exercises consists of jumping, it should be performed in sneakers and not barefoot.

Monitor the execution of all exercises. You need to start with slower ones, while gradually increasing the pace and number of repetitions. Moreover, for this, all exercises must be performed completely automatically and correctly.

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At the end of your workout, you can take a shower and have breakfast.

Let's sum it up

Regular training allows you to:

1. improve health and
2. the body becomes more toned,
3. excess weight goes away.

However, the result depends entirely on the trainee. It’s one thing to do everything slowly and with some laziness, and another thing to do everything intensively, gradually increasing the load.

And most importantly, don’t forget to watch your diet. A miracle of losing weight will not happen if after training you start stuffing in various junk or high-calorie foods. It is best to limit intake fast carbohydrates and salt. It is best to focus on protein products and vegetables and fruits rich in fiber.

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