A set of exercises for morning exercises is recommended to be performed daily. Naturally, there can be no coercion here, but then you will understand why this is vital.
Today, many are paying too much an insignificant part of the life of one’s physical activity. A modern person spends every day sitting, lying, or in different combinations of these two poses. As a rule, this is due to the peculiarities of their work or hobby.
For example, a sound engineer is forced to spend an entire working day in an armchair. A writer sits at a laptop most of the time. And about the employees of numerous offices and say no. It seems to be okay, but let's see what a sedentary lifestyle leads to:
The heart ceases to function normally, after which the vital volume of the lungs decreases, the brain gradually loses its former functional acuity, and the muscles lose strength and accuracy of movements.
The body ages faster. Physical activity is a kind of panacea.
Note that not every physical activity is useful and not every day. There is work that is considered difficult - this is the work of movers, when you need to carry something along the whole shift, move it. There is already a deterioration of the human body, which also leads to premature aging.
And there is healing physical activity - this is morning exercises, amateur sports (gym, soccer, tennis and everything else that is done at your own pleasure).
The minimum that can be done for your health is charging.
Most people wake up in the morning. They get up and pour themselves coffee every day, using caffeine to raise blood pressure in the body. For our body, this is stress.
Therefore, it is often said that excessive consumption of coffee can lead to unpleasant consequences. In addition, getting used to coffee, a person needs a stronger stimulus and begins to consume energy drinks. Goodbye heart!
Charging for every day much more effectively raises the pressure, and in a gentle mode.
Actually, that's why exercises are known as a morning exercise complex, because they are done almost immediately after sleep. However, one should know that hard training after waking up is not recommended, since the body is still "sleepy" and the metabolic processes in it are too slow.
So, such an easy complex of physical exercises should be done every day after sleep in the morning. It is not recommended to do exercises after eating, when stretching the muscles. If you play sports, you can do without charging, as it is replaced by your regular workouts, maintaining a good muscle condition.
It is not recommended to start the complex at the same moment as soon as you open your eyes. It’s necessary to recover a little.
Sit, sit for about 1-2 minutes, then you can start charging.
Since the level of preparation of different people is different, the complex of physical exercises is divided into 2 complexes: for beginners and for people with little training. We will call them the first and second level, respectively.
Any set of morning exercises begins with a warm-up, this applies to both levels.
The warm-up will consist in bringing the joints and tendons to working condition:
Slowly rotate the head 10 times in one direction and 10 times in the other.
That's it, the warm-up is over. In time, it can take 3-5 minutes.
Exercises for morning exercises of the first level are suitable for people of older age groups and people with poor physical fitness:
This is a training of abdominal muscles.
Your body will rise up, look at the ceiling, with your head as far back as possible. This is a stretch after working with the press.
Each exercise related to swings or other movements must be done 10 times for each part of the body.
Charging completed. Charging time is 10-15 minutes.
This option will give energy and warm in a cold winter morning:
Then you need to go to the shower. Who is tempered - very good to pour cold water. The rest is enough for an ordinary warm shower.
Over time, you will notice that you no longer need coffee in the morning. By the way, you can come up with your own set of exercises for morning exercises.
If you are too lazy to exercise every day, do it every other day or 5 times a week. But it is better to develop a stable and strong habit of waking up with thoughts of charging.
There are many different complexes, for example, in the practice of yoga ("5 Tibetans" and so on), which are also well suited for morning exercises.
Someone just needs to stretch in the morning, someone does stretching after preheating. Someone performs 50 push-ups as soon as they fall from the bed to the floor. Each has its own approach.
It is best to do exercises in the fresh air in combination with a jog. Or just go to the gym three times a week.
This is a good alternative, but in the morning it will not help to wake up. Therefore, no one canceled the charge!