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Morning exercise — the key to vitality and health

Our lethargy in the morning due to only one – the body, despite the revival, some time is in a calm and sleepy state. In order to finally Wake up, you need about 2-3 hours. Some will help to cheer up the morning wash, allowing to send to the Central nervous system some momentum. But without giving your muscles and joints to work, not be able to Wake up. This is exactly why people need morning exercises. Before you begin the process of its implementation, it is necessary to understand, what is the usefulness of a complex of such exercises.

Any physical exercise require 3 or 4 single visit to the gym for a week and solid muscle loads. Then, as classes in the morning are a kind of sense. The maximum benefit of morning workouts is when it is in progress, the exercises improved and more complicated. Charging is preferably carried out in a well-ventilated area and Pogranichnaya movement clothes. To finish the class by taking a contrast shower.

The obvious benefits of morning exercise is the following:

  • Improves mood;
  • Increases vitality;
  • Decreasing the level of sleepiness;
  • Disappears lethargy and fatigue;
  • Fading syndrome, which is pronounced in irritable attitude towards the world (hypokinesia).

The difference between the morning exercises and other physical activities

Since charging has a very different purpose, no need to turn it into a regular training routine. After all, the name itself suggests that these sessions are designed to charge the human body for all day energy. In contrast to charge, the exercise aims to stretch the muscles, exhausting the body. By the end of the body always wants to rest, because strength and energy is spent a lot. Without some training training can cause the body irreparable harm.

There are people who with in the morning prefer to conduct all sorts of strength exercises for different muscle groups, arms and abs. This complex takes more time than normal charging, about 40-50 minutes. Therefore, to call such load charging properly. Because charging is a set of exercises of a physical nature that are intended for kneading the joints and muscle tissues.

This complex is often combined with some power loads, but their number as well as type and duration of the run depends largely on physical fitness, willingness and availability of free time. When is the best time to try a sport? Thethe optimal time for loads of power character on the body is after lunch, but charging is best done in the morning.

The correct implementation of the morning exercises

The gradual awakening of the body rejects immediately after a dream of any heavy loads, forcing the heart to switch to an active job, causing irreparable harm to the heart muscle.

There are exercises that are easily performed directly in the bed. These include such warm-up classes that do not bear any loads. But remember, they are not enough for vigorous and active well-being throughout the day. Will need a little walk, take a shower or just wash your face, drink a glass of water and only after all this focus on core exercises.

Morning exercises performed to music, which is tailored to each individually. The presence of a complex of exercises intensive nature forces you to choose a music tempo which will be about 140 or 170 beats per minute. Many songs of our time have just this pace. When performing charging in the rhythm of a more relaxed, slow songs are selected. For the correct movements of the body and matching them with your breathing, it is recommended to select a song rhythmic in nature.

The morning exercise which gives vigor and vitality considered to be the best. The main error in the conduct charge is excessive load. Many people forget that the main purpose of charging is toning. Her idea is not to build up muscle mass. The best way to determine the degree of stress on the body is how a person feels. In the body should not be feelings of fatigue or excessive fatigue. When these symptoms necessary measure should be to reduce the load.

A set of exercises

There are several options of exercise performed during the morning exercises, but among them there are basic.

разминка шеиThe complex of exercises for cervical

  • Making turns head to the left and right sides;
  • Oblique movements of the head left-right, forward-backward;
  • Circular rotation of the head at a slow pace.

Close your eyes if you have problems with the vestibular system is not necessary.

Morning workout for the hands

  • разминка рукIn order to warm up the joints of the hands must perform a circular motion clenched in a fist with your hands. You can rotate brushes and when concatenated into "lock" hands.
  • The rotational motion of the character shoulders. Initially they performed together, and thenqueue.
  • Description straight hand circle.
  • Clenching his hands at the elbow, rotate them to yourself, counting 1,2,3,4, and at the expense of 5,6,7,8 – rotation is carried out from yourself.
  • The fingers put on the shoulders, and holding hands in a bent position to do a circular motion, without departing fingers on 1,2,3,4 elbows need to be rotated in one direction, and when the 5,6,7,8 in the opposite direction.

A set of exercises for the body

  • разминка корпусаStarting position – keep feet shoulder-length apart. Running forward inclination with a touch of fingers or palms to the floor with a good stretch. Need to move smoothly without sudden attacks.
  • The movement of the pelvis in a circle. Having put hands to the belt rotating movement of the pelvic unit. This should not be any pain or cramping muscles.
  • Stand firmly placed on the floor with your feet shoulder-width apart. Left arm to put on the belt, and the right to pull up. When counting down to 1.2, you need to lean to the left. Changing the hand and counting off a 3.4 to skew to the right. Without fanaticism stretch your back muscles. With a strong sense of tension it is necessary to slightly reduce the workload.
  • Torso twists. To expose hands forward and bend them at the elbow joints, while the brush can be enclosed in "castle". At 1.2 – turn to the left, without lifting with legs from the floor. 3,4 – right, also without departing feet.

Workout legs

  • разминка ногPerforming alternately swings leg back and forth. First comes the left leg, and after the right. You need to spend at least 10 or 15 times.
  • Take turns to lift his legs to the side. Each foot must be raised 10 or 15 times.
  • Movements of the knees in a circular nature.
  • Without lifting the heels from the surface to perform a squat. With this exercise the arms are stretched forward. At the initial stage you have enough 10 or 15 is made of a deep see that.

An additional set of exercises

To the above exercises carried out in the morning, you can add such strength training:

  • push-UPS,
  • press the swing,
  • rotational exercises gymnastic Hoop
  • classes with the use of an expander,
  • application exercise dumbbell having a small or average weight.

The effect of morning exercises

All the exercises above will help you to improve the condition of the entire body and much faster to get involved in the operation.

Morning exercise makes our auditory, vestibular, visual, and other vehicles by more active, helps to set the Central organ of the nervous system in a working mood and bring the body from inhibitedstate that appears in the first hours after waking up. If the classes are regular, the man notices a positive physical changes: improved blood circulation, proper functioning of the heart, accelerated venous blood flow. Beneficial effect charging has on the lungs. When conducting exercises in the blood increases the level of oxygen, and this in turn leads to acid the active recovery processes in the body, strengthens muscle tissue and strengthens joints.

A daily run in the morning set of exercises charge, will prepare your body for all exertion, physical, mental and emotional patterns that you will stand during the day. And remember that only the true chosen set of exercises can lift your mood and make you feel the charm of active life.