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

Morning exercise is a good habit that allows you to keep the whole body in good shape, improve health and keep fit. After its implementation, general well-being improves, attentiveness increases, internal organs and systems are enriched with oxygen. The health-improving procedure will bring the maximum benefit if it is performed on a regular basis. Consider how to do exercises correctly, and what exercises should be used for this.

After waking up, the human body is still in a state of sleep for some time: the lungs are constricted, the nervous system is inhibited, blood circulation is reduced. Therefore, it is not recommended to give yourself a serious load in the morning. Running for long distances and strength exercises will be a real test for the body. You run the risk of injury or provoke an imbalance of internal systems.

But charging is a versatile and useful option for morning activity. A set of simple but effective exercises will tone the muscles, improve the saturation of the brain and internal organs with oxygen, and speed up metabolic processes. Even if after that 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

Charging has fundamental differences from other types of loads. Its goal is to saturate with vivacity for the whole day. Strength training and cardio exhaust the body, after them 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;
• increased physical endurance;
• takes a little time, unlike other types of physical activity.

When and how to do it - make a schedule

Morning exercise is perhaps the most popular way to workout at home, but some people still do not know how to do exercises correctly. It should definitely start in the morning. So you set up your body for the upcoming working mode and get a charge of vivacity for the whole day.

In the evening, almost all the strength of a person is already running out, so the implementation of a set of exercises will not bring the desired vivacity, 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. The basis of morning exercises is the regularity of their implementation. You should do it every day, but do not be upset if, for some reason, charging had to be postponed. By exercising 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

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

Advice: plan your time in advance so that you have time to do what was planned without haste. Between your awakening and going to work should be at least an hour. After charging, take a shower, preferably a contrast one. So you relieve tension from the muscles and get an additional influx of strength. Breakfast is recommended half an hour after the completion of the exercises.

Personal motivation

Charging seems like a fairly simple form of 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 to 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 process of training will seem really pleasant to you.

Particular attention should be paid to the choice of music. She motivates without letting go. 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 will do. It is important that the breath is coordinated with the movements and rhythm of the music.

We compose a set of exercises

Choosing the right exercises is not difficult. If charging lasts 15 minutes, then the first 5 should be spent on a warm-up. Next, proceed to the load to strengthen muscle tone. It is worth starting the warm-up with walking around the room. In this case, the abdominal muscles should be tense. Complement walking with hand movements. The ideal end to the warm-up is a jog in place or jumps. More dynamic exercises follow.

Photo: Morning exercises: a set of exercises

For the neck:

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

For hands:

For body:

For legs:

Additional loads

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

1. leg lunges;
2. push-ups - the easiest way is to focus 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 directions with dumbbells;
4. exercises on the press - twisting, leg lifts, rotation of the gymnastic hoop;
5. expander exercises;
6. deflections for the legs - we take one leg forward and bend it, the other remains straight, we rest on the toe;
7. back deflection - we kneel down, rest our palms on the floor, do backbends;
8. holding the plank position;
9. perpendicular movements - lie on the floor, at the same time raise straight arms and legs;
10. lunges with slopes.

What effect can you expect?

The effect of the regular use of a set of exercises will not be long in coming. In just a couple of days, you will begin to wake up easier, and the body will start to work much faster. Morning exercise helps to activate the auditory and visual organs, normalizes the functioning of the vestibular apparatus, eliminates the lethargy syndrome, and 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 positive effect on the health of organs, joints, muscles, activates recovery and regenerating processes.

Morning activity prepares the body for the upcoming load, activates mental activity. Therefore, the working day will be more productive. Charging also allows you to reduce weight by dumping fat mass.

Key Mistakes When Charging

• focus on only one muscle group - charging is aimed at activating all muscle groups, focusing 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 a general tone and a quick awakening of the body;
• equating charging with enhanced training - do not confuse two completely different areas of physical activity. The first is aimed at giving muscles tone and strengthening overall health. You can and even need to do it immediately after waking up. The second requires a lot of time and energy, it should be started a few hours after sleep;
• hopes for rapid weight loss - exercise cannot provide the same effect as regular visits to the gym. It has a slower effect on weight loss. However, it doesn't take much time either. To speed up the process of body shaping, supplement exercise with proper dietary nutrition, walk more;
• addition of charging with serious physical exertion - 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 drop in energy. It is best to do running and strength exercises at the end of the working day, when mental activity is no longer needed, and after the workout you can relax.

If you find yourself allowing yourself to take "another five minutes" nap over and over again every morning, there are a few easy ways to help you wake up easily in the morning. Try to stick to a routine the night before and set yourself the goal of getting 7-9 hours of sleep a night. In addition, some small tricks will help you wake up faster, for example, you can try setting the alarm clock on the other side of the room and open the blinds or curtains to let more light in the room. You can even use a special application that will help you wake up and immediately get out of bed.

Steps

How to wake up on time

Do not allow yourself to doze off after the alarm! It is very important to get out of bed as soon as the alarm goes off. Every time you decide to get some more sleep after your alarm goes off, you're undermining your sleep patterns and still feeling tired.

• If you've set your alarm for 7:00 but don't really intend to get up until 7:10 (to take a nap and lie around after the first alarm), just set your alarm for 7:10 right away, giving you an extra 10 minutes of normal, uninterrupted sleep.

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

   Put the alarm clock on the other side of the room - so you had to get out of bed to turn it off. This will help break the habit of falling asleep again by turning off the alarm, because you still have to get up to get to it.

   • Place an alarm clock on a bookshelf, near a door, or on a windowsill.
   • First, make sure that the alarm clock is not too far away and you will definitely hear its signal!

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. So every morning, immediately open your blinds or curtains to let the sunlight into your bedroom to help you wake up.

   • If your bedroom doesn't get much light, try buying a dedicated alarm clock. It simulates the dawn, making it much easier for you to wake up.

3. If you have a coffee machine with a timer, set the timer so your coffee is ready by the time you wake up. If you're used to drinking coffee every morning, set your coffee machine to start making coffee for you at a specific time - 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 spend time preparing it.

   Put a warm jacket, bathrobe or sweater next to the bed. One of the main reasons people find it so hard to get out of bed in the morning is because it's so warm and cozy under the covers. Put on a warm jacket or sweater right 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, try setting up a dedicated 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 catalog of applications and choose the one that suits you the most.

   • Try the following 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 important meetings in the morning. Most likely, you will immediately get out of bed if you know that you have important business ahead of you. 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 cheerful

As soon as you wake up, drink a glass of water. This not only helps to maintain the body's water balance, but also helps us feel more alert and active. Before going 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.

31.01.2018 3 072

These tips will come at the right time for lovers to soak up an extra 5 minutes in bed in the morning, which is hard 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 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 melt water in the morning? At night, recovery processes take place in our body, which is why it is so important to replenish the water balance in the morning so as not to feel tired and lethargic. 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.

Work out the following rule: woke up and immediately drank a glass of boiled water, and only then start all the 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 for 5-10 minutes, it is enough to stretch your body for normal work during the day.

So, you will feel much more cheerful and look more fresh, and sleep will take off like a shot!

3. No gadgets or computer in the morning

Let your brain wake up and tune in to productive work for at least 30 minutes after waking up. At this time, try not to pick up the phone and do not sit at the computer. According to psychologists, a calm start to the day is very important for normal performance and condition.

4. Morning skin care

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

Dermatologists recommend giving your face more time in the morning than before bed. So if you don't use your cleanser at the beginning of the day, it's time to change your habits. In winter, use only moisturizing and nourishing creams.

5. Take time for yourself

After the whole awakening procedure, a nutritious and healthy breakfast, it's time to enjoy a cheerful and good morning and take care of yourself. Give yourself 10-15 minutes of morning time, listen to your favorite music, try a new make-up method, walk naked around the apartment and your morning will be priceless. Do not forget to share your positivity with the outside world, because it is so important!

Experts say that in order for a good morning to be not only good, but also healthy, you need to do morning exercises. And with folk wisdom about how the morning starts, this will be the whole day, then it’s not worth arguing. Not many of us are used to exercising 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 a good habit in yourself and, undoubtedly, you will receive:

Even very small loads will help the body wake up. The cardiovascular system will begin to zealously drive blood through the body and carry oxygen to every cell. And it increases the level of energy and gives strength. Within 10-15 minutes you will be ready to move mountains.

Great mood

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

Getting rid of excess weight

By forcing all organs to work, you will start digestion processes and speed up metabolism with the help of charging. In addition, moderate and regular exercise contributes to the burning of excess body fat, strengthens muscles and keeps the body in good shape.

Willpower training

Getting up a little early in the morning is a big challenge for many. By forcing yourself to get off your soft and warm bed and start exercising, you develop a good habit, train and strengthen willpower with which you will not need to think.

Strengthens immunity

Thanks to morning exercises, the body receives enough 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 performing morning exercises

Morning exercises are aimed at stretching the muscles, there should not be any strength exercises. Remember, it is enough just to “start” the body, and heavy morning loads can adversely affect the work of the heart.

After waking up, give yourself 15-20 minutes to finally get rid of the power of Morpheus. Drink a glass of clean water with a few drops of lemon juice. It is wrong to jump out of bed and immediately start active exercises. For the body, this will be stressful. Take your time, stretch a little, twist, tighten your muscles, and only then get out of bed. Complete all the necessary morning routines and proceed.

10 ideas to motivate yourself to morning exercises

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

1. Move your alarm. Usually the alarm clock is placed somewhere near the bed, at the head, on the bedside table, etc. Install it far away from you, for example, at the other end of the room. You will have to get out of bed to turn it off. This will help you wake up easier and be able to exercise.

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

3. Fix your goals. Every Sunday (or any other day of the week that you consider a reference) make a plan for the next week. Clearly write down what time you will wake up every day, and what exercises you need to 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 for the alarm, and then turn on the player or music player and start charging 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, fetching a chair, or gathering other necessary equipment if you do it the night before. In addition, this will serve as an additional motivation for charging, because you tried hard yesterday and prepared everything, you can’t just pass by.

6. Reward yourself. If you managed to complete the weekly plan, then be sure to reward yourself: get a manicure, watch an interesting movie, or go for a walk in your favorite park. Buy a new workout t-shirt or something else for training that will help you wake up more actively in the morning.

7. Tell the world about your plans and successes. Thanks to modern technology, this is easier than ever. Tell your friends on social networks that now every morning you are set to do exercises. Report regularly on your progress. Perhaps your success will inspire someone else.

8. Give yourself time. Getting up in the morning earlier than usual is difficult. And at first it will seem simply unbearable. But by no means give up. Wait another week and you will feel that you are used to the new regimen. You will start to sleep better, wake up before the alarm goes off and be full of strength and energy, in addition, morning exercises will help you create the perfect daily routine.

9. Think over your breakfast. If after sleep you experience severe hunger, then eat something small, but able to give you strength: some almonds or a banana. After charging, eat an already full breakfast, cook something special as a reward for your efforts. But keep in mind that food should be healthy and low-fat.

10. Set yourself up psychologically. You must clearly understand why you are doing morning exercises. If you want to lose weight, then place in a conspicuous place a photo with a model whose forms you are striving for. If you want to be alert 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. Sipping

Start by stretching up. Stand up straight, feet shoulder-width apart. Fold your hands into the castle, turn your palms outward from you. Slowly raise your arms above your head and begin to stretch your whole body towards the ceiling. Keep your back and head straight, do not arch your back. Do 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 of different organs. To give them a light massage, walk in place, alternately focusing on the heels, toes and sides of the foot. Do the exercise for 30-50 seconds.

Exercise 3. Rolls from socks 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 on to the hands, elbows, shoulders, feet, ankles, and knees. For each body part, allocate 10 repetitions in each direction.

Exercise 5. Alternating tilts and squats

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

Exercise 6

Take an upright position, place your legs slightly wider than your shoulders. Raise your right hand up. Gently, without sudden movements, first lean to the left, then change hands and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times on each side.

Exercise 7. Alternate leg pull-ups

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

Exercise 8

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

Exercise 9. Push-ups

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

Exercise 10

Stand up, put your hands up. As you exhale, rise on your toes and gently stretch as high as possible. As you inhale, lower yourself completely to your feet and relax your muscles. Repeat exercises 5 times for 10 seconds.

Restore your breath, have breakfast and go to conquer new heights!

Doing morning exercises is easy, we hope that thanks to our tips tomorrow you will start your journey to a healthier lifestyle. Perhaps some of the exercises suggested above will not work for you for some reason. Then feel free to replace them with others, use or consult with experts. Share with us your successes or effective exercises that you do yourself. Productive day!

Most of the population considers doing any exercises in the morning a whim and an inefficient 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.

(function(w, d, n, s, t) ( w[n] = w[n] || ; w[n].push(function() ( Ya.Context.AdvManager.render(( blockId: "R-A -329917-1", renderTo: "yandex_rtb_R-A-329917-1", async: true )); )); t = d.getElementsByTagName("script"); s = d.createElement("script"); s .type = "text/javascript"; s.src = "//an.yandex.ru/system/context.js"; s.async = true; t.parentNode.insertBefore(s, t); ))(this , this.document, "yandexContextAsyncCallbacks");

So what should you do in the morning?

Before answering this question, it is worth saying that only morning exercises allow the body to get the necessary energy charge for the whole day.

For those who complain about the lack of time, it must be said that it's all about personal laziness and the inability to rationally allocate the available time. Such people are more likely to wallow until the last minute, delaying the rise.

Let's compare how the body spends stored energy:

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

And this means that in the morning you need to deal with your body, namely, awaken and train it. In addition, charging is recommended for many nutritional systems for weight loss, for example, in the diet of ballerinas. . What is this system? It is a set of activities, one way or another related 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 give?

Gymnastics 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 toxins from the body.
• helps to be in good shape and stay alert throughout the day.
• improves health

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

Generally recommended before charging drink a glass of warm water with lemon juice. This will serve as a signal to action, and 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 health.

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

If the task of charging, in addition to getting vivacity, 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 jumps, then it should be performed in sneakers, and not barefoot.

Supervise all exercises. You need to start with less fast ones, while gradually increasing the pace and number of repetitions. Moreover, for this, all exercises must be performed completely on automatism and correctly.

(function(w, d, n, s, t) ( w[n] = w[n] || ; w[n].push(function() ( Ya.Context.AdvManager.render(( blockId: "R-A -329917-2", renderTo: "yandex_rtb_R-A-329917-2", async: true )); )); t = d.getElementsByTagName("script"); s = d.createElement("script"); s .type = "text/javascript"; s.src = "//an.yandex.ru/system/context.js"; s.async = true; t.parentNode.insertBefore(s, t); ))(this , this.document, "yandexContextAsyncCallbacks");

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

Summing up

Regular exercise allows you to:

1. improve health and
2. the body becomes more toned,
3. excess weight is gone.

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

And most importantly - do not forget to monitor your diet. The miracle of losing weight will not happen if, after a workout, you start stuffing various harmful or high-calorie foods. It is best to limit the intake of fast carbohydrates and salt. It is best to focus on protein foods and vegetables with fruits rich in fiber.

(function(w, d, n, s, t) ( w[n] = w[n] || ; w[n].push(function() ( Ya.Context.AdvManager.render(( blockId: "R-A -329917-3", renderTo: "yandex_rtb_R-A-329917-3", async: true )); )); t = d.getElementsByTagName("script"); s = d.createElement("script"); s .type = "text/javascript"; s.src = "//an.yandex.ru/system/context.js"; s.async = true; t.parentNode.insertBefore(s, t); ))(this , this.document, "yandexContextAsyncCallbacks");