Correct morning exercises set of exercises. Effective exercise: exercises for every day

Ecology of life. Fitness and sports: So, armed with confidence and determination, keeping in mind the saying: “How you start the day is how you spend it,” you decided to do exercises in the morning...

"Get ready to perform gymnastic exercises“- these words, spoken by Nikolai Gordeev to the musical accompaniment of Valentin Rodin, began the famous Soviet morning work-out on the radio. Adults and children used it; they brushed their teeth, had breakfast, and got ready for work and school.

Today, despite the propaganda and fashion for healthy image life, there are practically no such programs on TV and radio. Moreover, in many forums dedicated to healthy lifestyle, morning exercises are assessed quite skeptically.

In this article we will focus on sets of exercises for adults and children, and consider some practical and theoretical aspects associated with physical activity in the morning.

Arguments for or why you need to do exercises in the morning

G. Landry, fitness trainer and author of high-intensity weight loss programs, claims that one of the important elements when playing sports is morning exercises. Regular exercise helps, in his opinion, to lose weight and improve the general condition of the body.

He identifies 10 reasons why you need to do morning exercises:

1. More than 90% of people who do exercises in the morning improve their results in sports.

2. Morning exercises contribute to a “jump” in metabolism, as a result of which the body burns more calories per day.

3. By doing exercises, a person receives a charge of vivacity and energy.

4. Many people say that exercising in the morning helps them regulate their appetite throughout the day.

5. Morning exercise helps awaken the body. Over time, the circadian rhythm adjusts to this regime, and the person feels better.

6. By doing exercises, we become more disciplined.

7. Research has confirmed that physical activity stimulates mental activity.

8. By doing 10 minutes of exercise in the morning, you can keep your body in shape.

9. As a result of classes physiological processes will work better in the body, which will lead to an overall improvement in well-being.

10. Just try doing exercises in the morning and you will see how great it is.

Promoted by films jogging in the morning is perceived by many as the best alternative to charging. What is healthier and better – exercise or morning jogging, we will let everyone decide for themselves; there is enough material on this topic on the Internet. There is no doubt that competent exercise is useful in any form, but not everyone will be able to readjust and start running in the morning, because it requires a lot of effort, willpower and time.

In addition, there are discussions regarding when is the best time to run and whether morning running is harmful. But if you're determined to run in the morning, here are some facts and recommendations:

There is an opinion that the air is cleaner in the morning, which means running at this time is healthier.
Thanks to running, the body is saturated with oxygen, muscles and joints are toned, and metabolic processes are more active.
Those who run in the morning are much less likely to suffer from insomnia. Running has been proven to have a positive effect on the cardiovascular, nervous and respiratory system. While jogging, almost all human muscles are involved.
Running helps strengthen the immune system. Sweat also releases toxins accumulated in the body.
Running is a serious activity, and an unprepared person can get injured. If there are any medical contraindications, it is better to consult your doctor first. Also, always do a warm-up.
Running is perfect for those who want to lose excess weight. So, during an hour-long run at a speed of 10 km/h, a man weighing 80 kg “burns” more than 800 kcal.
The route and equipment are of great importance. You need to run where there are trees - in a forest plantation, a park. Clothing should be comfortable and not restrict movement. Shoes are true to size and have soft soles.

There is a lot of useful information and answers to questions from those who have just decided to start running in this report:

A set of exercises for morning exercises

So, armed with confidence and determination, remembering the saying: “How you start the day is how you spend it,” you decided to do exercises in the morning. There are many exercises, you can combine them and do them in any order. Let us dwell on some important aspects that you should know before starting the exercises.

1. You should not do exercises immediately after waking up. Get up, drink a glass of water, wash your face, stretch, and then start doing exercises.

2. The body is not yet ready for heavy loads in the morning. The exercises performed should be smooth and not contain sudden movements. During exercise, try to breathe evenly and calmly.

3. K power loads It’s also better not to resort to it. It is optimal to do aerobic and bodyweight exercises in the morning.

4. You need to perform each exercise 8-10 times. Try to do exercises daily.

Also interesting: The eternal dilemma: Should you run in the morning or in the evening?

Exercises:

For the head: turns left and right; bending back and forth.

For shoulders and arms: rotational movements shoulders alternately and together; rotation with straight arms, describing a circle; alternate swings of arms - one hand from above, the other from below; rotation with arms bent at the elbows in different directions.

For the torso: feet shoulder-width apart, perform smooth bends forward, trying to touch the floor with your palms; with your arms bent at the elbows, holding your belt, rotate your pelvis with slight bends forward in both directions.

For legs: alternately swing your legs back and forth; squats without lifting your heels off the floor; raises on the toes. published

“The way you start your morning is how your whole day will be.” No one can argue with this wise saying. But in order to cheer up, put your body into working condition and recharge your batteries for the whole day, washing your face with cold water, a cup of coffee and chocolate is not enough.

After all, these are some kind of stimulants that only trigger the brain and nervous system, driving away drowsiness and fatigue.

But for the normal functioning of the body, all muscles and joints must be included in the work. Morning exercises give this effect. Even a 15-minute workout activates the whole body, warms up muscles and joints, eliminates drowsiness and lethargy, and energizes you for the whole day.

In this material, the editors of the online publication site will share with you several useful exercises for exercise. They will help you free yourself from a sleepy state and start your day cheerfully.

It is worth noting the following: morning work-out- this is not an intense workout where you strengthen your muscles, build muscle mass or reset overweight.

This is a healing procedure that consists of set of physical exercises. Its main goal is to warm up muscles and joints, fight drowsiness, and also give vigor to the whole body.

Morning exercise should consist of a light warm-up and basic exercises, and not complex and powerful tricks. IN otherwise Instead of vigor, you will get tired, and you simply won’t have the strength to spend an active and productive day.

To get great benefits from morning exercises, adhere to the following rules and recommendations:

. Don't do exercises right after you wake up. After all, in the morning the body is still at rest. And in order to fully wake up and start all internal processes, it takes 2-3 hours.

And if you abruptly jump out of bed after the alarm clock rings and immediately start morning exercises, you will harm yourself.

The fact is that heavy loads lead to a sharp switch of the heart to active work, which harms the heart muscle.

Therefore, start charging gradually, moving from simple to complex. While still in bed, do warm-up exercises. They speed up awakening, warm up muscles, and prepare joints and tendons for major exercises.

After a light warm-up, walk around a little, wash your face with cold water, brush your teeth, drink a glass of warm water, ventilate the room, and then just start doing the basics. exercises for exercise. Such events are great for triggering the functioning of the brain and nerve cells.

. For morning exercises, you must wear comfortable clothes., which does not restrict movement.

. Do exercises to music preferably rhythmic. It will help organize movements and adjust breathing to them. Although, you can choose music depending on the rhythm you practice. If at a fast pace, music with a tempo of 140-170 beats per minute will come in handy, and if at a calm tempo, choose a slower composition.

. Try to breathe correctly. Otherwise, instead of benefit, you can get harm. With proper breathing, every cell of the body and every muscle is saturated with oxygen. And this, in turn, significantly increases the tone of the body.

. Allow 5-20 minutes to perform exercises for charging. every morning. Try to exercise regularly.

. After morning exercises, take a contrast shower. Alternating cold and hot water, You will thereby invigorate and strengthen your body. Also have a hearty breakfast. Eat only healthy foods rich in vitamins, minerals and fiber.

A set of basic exercises for charging

You may be interested in: Abdominal exercises.

It has many positive effects, experts say. “The very word “charging” hides the answer to the question of what its benefits are,” comments Dmitry Piskunov, master trainer gym World Gym Club - Veshki. “It’s a charge of vivacity and energy for the whole coming day.”

Exercise helps combat physical inactivity, improves blood circulation and the functioning of the musculoskeletal system. It can also become your springboard into “big fitness.” “Start exercising regularly and you will notice that you want to move and load your muscles even more,” says Denis Merkulov, senior gym trainer, master trainer, group program instructor clubCity Fitness- Dobryninskaya.- Even while doing simple exercises at home, you can gradually progress, complicate the exercises, use weights. I know many cases when people took up some light morning exercises at home and soon came to the gym to train seriously.”

Why exercise better in the morning? Firstly, this way you are less likely to miss class. Secondly, by doing exercises in the morning, you help the body wake up, improve joint mobility and elasticity of muscles, which “cool down” overnight (we wrote about other bonuses of early exercise).

Charging has no age restrictions! It can be performed by young people; it is also suitable for men over 65.

Morning workout at home: which exercises to choose

Experts recommend avoiding sudden movements and jumping. Otherwise, the choice of exercises depends on your level of training and goals. For example, women often choose movements to improve stretching or lose weight, but exercises for men would be appropriate to include exercises to develop strength and strengthen muscles. “It is optimal to perform multi-joint, basic movements that involve the maximum number of muscle groups, says Dmitry Piskunov. - An excellent example of such a movement is squats, on initial stage they can be performed even without weights. It is also worth paying attention to the muscles abdominals: if a person leads sedentary image life, some of them will be overstrained (iliopsoas muscle), and some will be hypotonic, for example, transverse muscle belly. Based on this, you can make a choice in favor of static exercises on the press, such as the plank and its many variations.” We asked Denis Merkulov to compose and show us a set of morning exercises for men.

Morning exercises: how to structure an activity

* Necessarily warm up before charging . “Do your warm-up very lightly: bend over a couple of times, pull your knee towards your stomach. No sudden movements! Because this can cause injury in the morning. Take the position, fix it for 30 seconds and move on to the next movement,” explains Denis Merkulov.

* Vary the load , performing the exercises of the complex. "Where to begin? At least for something. Choose 2-3 exercises and perform them in 1-2 approaches By 10-15 repetitions . Then you can increase the load - add more exercise or increase the number of approaches,” says Denis Merkulov. — The main indicator is your well-being. If you have completed all the exercises, you are not out of breath and you still feel strong enough, you can do one more approach.”

*Complete the lesson stretching .

* Follow this program 3-5 times a week .

To complete the complex you only need a mat.

Exercises for men: a set of exercises

Squats

Stand straight, feet hip-width apart. Bend your knees, move your pelvis back, lean your body forward slightly and lower yourself into a squat. Stretch your arms forward. Work the muscles of your abs, back, buttocks and legs. Smoothly return to initial position. This will amount to one repetition.

Advanced squats

Stand straight, feet hip-width apart. Bring your hands together in front of your chest. Bend your knees and move your pelvis back, lowering into a squat. Then straighten up, returning to vertical position, and pull the knee bent to your stomach right leg. Put your hands down. Place your right foot on the floor and bend your knees again to perform a squat. Straightening up, pull your left knee towards your stomach. This will amount to one repetition, complete the required number of repetitions.

Tilts

Stand straight, feet shoulder-width apart. Smoothly move your pelvis back and lean your body forward, reaching for the floor with your hands. Then smoothly return to a vertical position and repeat.

Advanced slopes

Stand straight, feet shoulder-width apart. Working the muscles of the abs, legs and arms, smoothly lean your body forward. At the same time, pull back and extend above the floor left leg, reach forward with your arms. Smoothly return to the starting position and repeat the same thing, raising your right leg above the floor. This will amount to one repetition.

Push ups

Lie down on your straight arms, placing your palms wider than the mat. Rest your toes on the floor. Stretch forward with the crown of your head, do not bend at the lower back. Work your abdominal muscles, legs and arms. Bend your elbows, lower your body down, then smoothly return to the starting position and repeat.

"Square"

Lie down on your straight arms, placing your palms wider than the mat. Rest your toes on the floor. Stretch forward with the crown of your head, do not bend at the lower back. Alternately bending your elbows, place your forearms on the mat: first your right, then your left. Extending your elbows, rest your palms on the mat again. Bend your elbows and do a push-up. Return to the starting position with your arms straight. This will amount to one repetition.

Hyperextension

Lie on your stomach, bend your elbows, place your palms on the floor and place your forehead on the back of them. Working the muscles of the abs, buttocks and back, smoothly lift top part housing above the floor (everything above the diaphragm). Press your feet to the floor. Do not increase the arch in your lower back. Then slowly lower yourself to the floor. This will amount to one repetition.

Advanced hyperextension

Lie on your stomach, stretch your arms forward, place your forehead on the floor. Bend your elbows and bring your shoulder blades together while simultaneously lifting your upper body and legs off the floor. Work the muscles of the abs, legs, back of the arms. Then slowly lower yourself to the floor. This will amount to one repetition.

Ab crunches

Lie on your back, bend your knees and place your feet on the floor. Place your hands behind your head and press your lower back to the floor. Working your abdominal muscles, twist your body forward and lift your shoulder blades, neck and back of your head above the floor.

Burpee (variation)

Lie on your stomach, place your palms the width of the mat, bending your elbows. Straighten your arms, lift your body above the floor. Step your feet forward, placing them closer to your palms. Push your palms and feet off the floor, straighten your knees and assume a vertical position. Lower your arms down, then bring them forward through your sides. Then spread your arms to the sides again, lower them along the body, bend over and touch your palms to the floor. This will amount to one repetition.

Start your workouts by doing simple variations of the exercises, and as you adapt to the loads, move on to more complex variations.

Morning exercises are different from sports training. Its task is to awaken a person, make him energetic and cheerful for the coming day. Classes should be aimed at developing flexibility, staging correct breathing, acceleration of blood circulation and metabolism.

Regular morning exercises will strengthen your joints, heart muscle, and get rid of extra pounds. A different set of exercises is recommended for each age. You can do them at home, on your own. The main condition for truly useful exercise is dosed, adequate to the level of physical fitness, load and correct technique execution. All tasks are performed smoothly, without sudden lunges or jerks, and do not make a person tired.

A set of exercises for every day at home

Daily gymnastics lasts 10-15 minutes, but can last longer. Morning exercises for women are preceded by a warm-up.

It is made up of:

Establishing correct breathing. You need to stand up straight, swing your arms, stretch them up, stand on your tiptoes, and take a deep breath. Lowering your arms down, lower your heels and exhale.
Head rotations. We slowly turn our heads in one direction, then in the other. We make slow rotational movements with our heads to the sides.
Slipping your head. We slide our chin back and forth, keeping it parallel to the floor. Maintaining the position of the chin, we move the head left and right in a straight line, the head seems to slide along a plane.
Shoulder rotations. We commit circular movements shoulders forward, then back. We rotate only the shoulders, the arms and neck remain relaxed.
Rotations of the pelvis and body. We make a figure eight with our pelvis, then turn our whole body to the sides, keeping our hands on our belts.
Rotations of the knees and feet. We sit on the floor with our legs stretched out. We rotate our knees and feet in one direction, then in the other direction.

The recommended time to perform each movement is 40-50 seconds. If you feel that the exercise you performed did not “warm up” an area of the body, you can extend it 1.5-2 times compared to the usual time. Next, we proceed to morning exercises.

Attention! If, while performing a particular exercise, pain or discomfort occurs, dizziness or tinnitus, or the breathing or heart rate increases significantly, you need to stop the set of exercises. Otherwise, you may cause harm to your health.

For girls under 30 years old

For girls under 30 years of age, physical activity comes easily. Depending on your preparation, you can include the exercises given in the table in the complex.

Exercises	Technique	Quantity
	Take a classic plank pose. The body is level, resting on the toes of the feet and elbows. Stay in this position.	You need to start with 10 seconds, increasing by 10 every day. The maximum duration of one exercise is 2-2.5 minutes. But with good physical training The time can be extended individually. While in the plank, moderate abdominal pain may occur, but if it becomes severe, you need to stop doing it.
Squats	Classic: squatting, stretch your arms in front of you, standing up at your sides. You can make squats more difficult by jumping. In this case, when standing up, jump up.
Helicopter	Legs wider than shoulders, tilt your torso parallel to the floor, straight back, arms apart and also parallel to the floor. Perform body turns, alternating touching the floor with your fingers with your left and right hands.
	Lie on your back, raise your legs straight up together. Lift your pelvis off the floor and support your lower back with your hands. Your legs should be straight up. Hold this position.
Running in place	Run in place at a comfortable pace.
Jumping with clapping	Making rhythmic jumps, clap your hands with outstretched arms above your head, then take a position - arms apart, legs wider than shoulders.

You should also complete your exercises with warm-up exercises. It could be race walking heel to toe breathing exercises.

Expert opinion

Evgeniy Kislitsa

At a young age, you can safely increase the proportion of exercises aimed at strengthening ligaments, joints and muscles. This will allow you to maintain an attractive look for longer. appearance and do not resort to exhausting diets.

After 35-40 years

After the age of 35, women need to pay more attention to problem areas such as the abs, hips, and buttocks. Physical exercise are still easy at this age, so you can include such exercises in your morning exercises.

Exercises	Technique	Quantity
Running in place	It starts with a warm-up run, then picks up the pace. The back should be straight, the neck should be straight, the chin should be directed forward, and the eyes should look forward. The knees must be raised higher and higher.
Rock climber	Assume a plank position with your arms extended and your back straight. Pull the knee to the elbows, alternately left and right. You can then move on to crossing - pulling your left knee to your right elbow, and vice versa. The exercise should be performed smoothly, no jerking, otherwise you may get injured. In the early stages, you should not try to pull through force, this is traumatic. Over time, the stretch will increase and the exercise will become easier.
Squats with dumbbells	Stand up straight. When squatting, your thighs should be parallel to the floor and your arms should be raised to shoulder level with your fingers facing each other. When you get up, your hands go down.
	Lie on your back. Legs are bent at the knees. Raise your pelvis from the floor so that the line from your chin to your knees is straight. Raise and lower rhythmically and smoothly.
Alternating legs	Lie on your back, raise your legs up. When lowering down, bend one leg at the knee and lift it straight together. Alternate bending your knees as you lower.
Pumping the hips and buttocks	Get on all fours, elbows on the floor. Move your leg back as far as possible, the toe should point upward. Change leg.	10 times on each leg

For physically fit people, you can add load using an elastic band by performing the “Climber” and “Bridge” exercises. And also increasing the weight of dumbbells when squats.

Important! For morning exercises, clothing should be light, comfortable, made from natural fabrics (to avoid overheating of the body), without decorative ornaments. And the room is ventilated.

50-55 year olds

For women over 50 years old, morning exercises are very important, since metabolic processes at this age proceed more slowly (the older, the more significant), and the risk of gaining weight increases. excess weight. A slowdown in metabolic processes leads to problems with the cardiovascular, endocrine, and nervous systems. Exercising in the morning should invigorate you and improve blood circulation. But you need to take into account your health status, blood pressure level, weight.

Exercises	Technique	Quantity
	We do a plank, elbows on the floor. Freeze for seconds. Don't arch your back.	Start with a count of 10 and rest, increasing by 10 every day until you reach 100. If doing the plank at this pace is difficult, do it on time as best you can. As the body gets used to the load, it will become easier to perform the exercise, and it will be possible to switch to the above mode of operation.
Lotus position	Sit in lotus position. Having lowered your elbow to the floor, raise your other arm above your head and bend your whole body, without lifting your buttocks from the floor. Stay in this position for 3-5 seconds. Now in the other direction. If you can’t sit in the full lotus position, you can sit in it partially (as far as stretching allows). As you get used to the load, it will become easier to take the pose.	2 times in each direction.
Body flexion	We lie on our backs, hands behind our heads. Bend your legs at the knees. Raise your shoulders off the floor and lower yourself without your shoulders touching the floor.	Start with 3 times and increase, adding once daily, up to 10.
Bike	We lie with our backs on the floor and make movements with our legs, like on the pedals of a bicycle.
Running in place	Start slow, and then increase the pace, raising your knees higher. If it’s difficult, you can replace it with race walking.

These exercises will keep your muscles toned and prevent the appearance of new wrinkles. Regular morning exercise will help you maintain your health for many years, look younger, slimmer and have a good mood.

Important! While performing morning exercises, you need to monitor the slightest changes in your well-being. Loads must be adequate.

After 60 years and for the elderly

For 60-year-old women who often sit at home, daily warm-up is especially necessary. Just doing homework or going to the store is not enough. At this age, metabolism is even slower, and skin aging is more active. Fat deposition becomes a problem. will strengthen the immune system, tighten muscles that are losing tone, and improve mood.

Exercises	Technique	Quantity
Race walking	Walking from heel to toe, while the movement of the pelvis is carried out due to the movement of the knees. The arms are bent at the elbows at waist level and help the movement.	30-60 seconds
Torso rotations	We stand straight, arms to the sides and parallel to the floor. Turn your body to the sides without lowering your arms.
Pulling left and right	Stand up straight, arms at your sides and parallel to the floor. We stretch our pelvis left and right, feeling how the thigh muscles stretch.	30-60 seconds
Circular movements of the shoulders	We rotate our shoulders with our fingers on our shoulders. You can simultaneously make movements in your knees, squatting slightly.
Lotus position	Sit so as to bring your feet towards your body and bring them together. Strive to smoothly lower your knees towards the floor. You can help with your hands.

Morning exercises will allow you to forget about joint pain. Hoop training and light jogging will allow you to diversify your activities. You need to monitor your well-being while charging. The heart rate indicator is extremely important. The permissible limit should not be exceeded. It is calculated using the formula: subtract age from 220. For example, at 60 years old, the permissible heart rate during exercise is 160 beats per minute.

Attention! If you have sore joints, you should not do squats and lunges.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and champion in heavyweight regional competitions in kettlebell lifting.

At retirement age, each exercise from the exercise must be approved by a doctor. Since a number of diseases and/or conditions may prohibit you from performing certain exercises, the best option There will be a joint preparation of a charging complex with the doctor.

The benefits of morning exercises for health, mood and weight loss

Exercising in the morning brings many benefits to the body. Main advantages:

As a result of improved blood circulation, every cell of the body is saturated with oxygen, and calories received in the first half of the day are burned faster.
Mental activity is stimulated.
Improves mood by activating the production of endorphin hormones.
Vascular tone is normalized and the functioning of the heart muscle improves.

For each age, morning exercises bring their own special positive changes:

Up to 30 years of age, exercise helps to cheer up in the morning, improve brain activity, and tighten muscles.
Up to 40 years of age, morning exercises make it possible to prolong youth and beauty, avoiding weight gain.
After 40 years, significant age-related hormonal changes begin, metabolic processes slow down, immunity and reproductive function decrease. Charging is necessary in order to move these age-related changes for several years.
Exercise helps maintain muscle tone, strengthens the walls of blood vessels, and improves posture and gait. And even brain activity improves with a few exercises in the morning.

If you exercise in the morning from a young age, you will remain youthful for many years. This is exemplified by many famous people. Of course, they all do exercises for their body muscles every day. Experts help them with this.

Olga Myasnikova, Doctor of Medical Sciences

This specialist believes that people, especially at retirement age, need to walk in the morning, even if just around the apartment. And start the morning with stretching in bed, stretch your arms, legs, make a bridge. Morning exercises not only supports physically, but also helps to maintain a clear mind for a long time.

Tracy Anderson, famous fitness trainer

I am sure that exercising in the morning develops the plasticity of the body. You need to practice near a mirror to see the pace and correctness of completing tasks. And you should never compare yourself with others, everyone has their own capabilities.

Pavel Smolyansky, athletics coach

She is of the opinion that exercises should be performed to music and with a smile. People over 75 years old should not exercise for more than 30 minutes. After this, he recommends taking a contrast shower.

Useful video

Main conclusions

Morning exercises are necessary at any age. She:

complements regular physical activity;
especially necessary for those who lead sedentary image life;
maintains muscle tone;
delays age-related changes;
strengthens the immune system and improves mood.

Attention! In addition to the above exercises, you can use others, select them individually morning complex taking into account physical abilities and health status. You can also seek the help of a trainer or doctor.

It is important to select adequate loads. And remember that morning exercises are aimed at awakening the body, accelerating metabolism, normalizing blood circulation, and therefore should not tire you. The duration of such classes is from 10 to 30 minutes.

For the vast majority of us, morning exercises are a useless and ineffective waste of time and energy, something that we, sleepy, were forced to do in children's camps. And even if someone believes in its ability to help lose weight or at least cheer it up, lack of time and motivation does not allow them to take care of themselves. What if the reason is not a lack of time at all, and we ourselves are depriving ourselves of a wonderful way to start a new day cheerful, fresh and fit?

Morning exercise: testing your resolve

In fact, there is no lack of time, there is a banal “I’m lazy” and “sleep for five more minutes.” If you don’t believe in the power of morning exercises, think for yourself what burns your fat more effectively: lying in bed or even a small one, but still exercise stress? Same thing.

By the way, during sleep your body spends approximately 50 kcal per hour. Sedentary work in an office burns twice as much - about 100 kcal per hour, and a brisk walk at a speed of 5 km/h will burn 250 kcal per hour.

Morning “stretches” in bed are also a kind of exercise, after which the body is filled with strength and energy. Pay attention to your pets, you've probably noticed that after sleep they certainly stretch and repeat this repeatedly throughout the day. Animals do this instinctively, and the reason is that during sleep, normal blood flow is disrupted, and the blood needs to be dispersed, saturate the body with oxygen, speed up metabolism and awaken the brain.

Exercise has a similar effect on a person in the morning, although to a much greater extent, because it not only gives the body a boost of strength and vigor, but also helps to lose weight and get fit. Of course, you shouldn’t do crazy cardio and heavy loads in the morning. Firstly, it has long been known that the greatest productivity occurs 2-3 hours after waking up and morning exercises definitely do not fall into this period. Secondly, the body is less elastic in the morning and first you need to thoroughly knead and stretch it, and this takes a certain amount of time, which is usually not very much in the morning. If you haven't had breakfast, your body won't have enough to heavy loads amount of energy, and if you eat, you need to wait until the food is absorbed and “fuel” enters the body, which is also not suitable for us. Therefore, a short load is best suited medium intensity.

But what does morning exercises give us besides vigor?

your metabolism speeds up and you burn more calories overall throughout the day;
morning exercises discipline you, make you more persistent and self-confident;
physical activity stimulates thought processes;
the body becomes stronger and fitter;
With sweat, accumulated waste and toxins are released from the body.

In addition, the undoubted advantage of exercise is that it has practically no contraindications, since you can choose the exercises and their level of difficulty yourself. If you can't jump, squat; if you can't squat, bend or twist. Of course, if you know about your problems - for example, with joints, heart, spine, it is better to consult your doctor, he will definitely suggest exercises that will benefit you and which ones it is better to refrain from.

However, there are a number of diseases for which it is better to refrain from performing any exercises (let’s face it, it’s unlikely that this would occur to anyone):

those diseases in which body temperature rises;
malignant tumors;
high/low blood pressure;
inflammatory processes in the body;
bleeding;
kidney diseases.

Results you can get by doing it regularly morning exercises, can differ dramatically. It all depends on the intensity of the activity and the person’s initial weight. With regular exercise of moderate intensity, a person with a large weight can easily “lose” a kilogram per week. However, it is important to remember that a miracle will not happen if you do not monitor your diet. If possible, you should limit your intake of fast carbohydrates and place greater emphasis on eating protein-rich foods, vegetables and fruits.

Where to begin?

You shouldn't do exercises right after you jump (or crawl) out of bed. First you need to drink a glass of warm water, preferably with a couple of slices of lemon. This helps to wake up the body and “start” the metabolism.

In addition, you can and should drink water before, during and after training (of course, if you want, you shouldn’t force it, rely on your thirst). Recommendations like “you can’t drink water during training” sound at least strange in relation to a creature that is 80% liquid.

Morning moderate-intensity exercise performed on an empty stomach is most effective in terms of fat burning due to the low level of glycogen in the body. Without access to glycogen reserves, the body begins to break down your strategic reserves in the form of deposits on the sides, thereby activating and accelerating fat metabolism.

Our body has two types of energy reserves: short-term (this is glycogen, “fuel” for the body in quick access, but in very limited quantities) and long-term (here we are talking about the hated fat, which is so difficult to get to). The body always uses glycogen first, and only after it is depleted does the energy obtained by breaking down fat reserves come into play.

Our goal is to get to long-term reserves and burn them. And it is in the morning, before breakfast, when glycogen stores are still empty, that this can be done most effectively.

If your workout consists of various jumps and similar exercises, you should not do it barefoot, do it in sneakers.

Be sure to follow correct technique performing exercises. It is worth increasing the pace of the exercise and the number of repetitions only if you are convinced that you are performing the exercise correctly.

Have breakfast and wash after finishing your workout.

Working out at home

It is best to start training, as mentioned above, with morning “stretches” in bed, which turns into a light warm-up. This way you can prepare your body for more serious stress.

Video: morning exercises in bed

After this, you can begin to take more active actions.

In fact, your morning exercises can look like anything; absolutely any activity will bring results. For example, for starters it could be like this:

Body tilts forward, right, left, back - 10 repetitions.
- 10 times, three sets, rest between sets for 30 seconds.
Plank - start with 10 seconds. Gradually increase the duration. Believe me, you yourself will enjoy betting daily new record, overcoming himself.
Lunges with squats (weight transferred to supporting leg) - 10 times for each leg, 2 sets, rest between sets for 30 seconds.

In total, these exercises will take no more than ten minutes. In addition, it is not at all necessary to do them in the morning. Squats and lunges, like bending, can be repeated periodically throughout the day. Believe me, it will benefit your buttocks.

If you want to target a specific area, you can focus on exercises that target specific muscle groups.

Video: “Cheerful morning”, morning exercises for weight loss

Abdominal exercises

As you might guess, abdominal exercises consist of abdominal exercises. To lose weight in the abdominal area, it is best to perform the following exercises.

Crunches

Starting position - lying on your back, knees bent. Clasp your hands behind your head, spread your elbows. As you exhale, lift your upper body to your knees, and as you inhale, lower it. Only the shoulder blades can be lifted off the floor. Do not put pressure on the back of your head and neck with your hands!

Leg raise

Starting position - lying on your back, lower back tightly pressed, arms along the body. The legs are raised up at right angles to the body. Smoothly lower your legs down, freeze for a few seconds without your heels touching the floor, and return to the starting position. Make sure your lower back is pressed against the floor at all times.

Plank

The plank exercise needs no introduction. You can do it leaning on straight arms or elbows, as you prefer. Try to hold out in it for as long as possible; to do this, take a stopwatch and note the time. Try to increase the time you perform the exercise every day, at least by a few seconds. Make sure that lumbar region was flat, the legs were straight, and the entire body formed a straight line. Tighten your abdominal muscles and gluteal muscles.

Side and reverse planks are also great for your abs.

Video: abdominal exercises

Exercises for legs, buttocks and thighs

Exercises for the hips, buttocks and legs are very diverse. The main thing is that most of them can be performed at home, because they do not require special equipment. The main thing is to monitor the correct technique, especially when doing squats.

Squats are related to basic exercises, which means that in the process of their implementation, several groups of muscles and joints are involved in the work. The back should be arched, the heels should not be lifted off the floor. The knees should not go beyond the line of the foot, “fall” inward, or “walk.” The gaze is directed upward, the pelvis is laid back.

Video: a set of exercises for the buttocks, thighs and legs

Exercises for arms, chest and back

Push-ups help strengthen your arms and chest, develop strength and endurance. A wide variety of options helps to work out different groups muscles. Plus, just like the plank, push-ups help build a strong muscular frame for your entire body.

The advantage of push-ups also lies in the fact that there are a huge number of options for simplifying and complicating a seemingly ordinary exercise. If you can't do the classic version, you can start with push-ups from a table, sofa, or knees.

Classic push-ups involve lying on your hands and feet, with your hands positioned slightly wider than your shoulders. If you want to put more stress on your triceps, bring your arms together a little narrower; if you want to focus on your chest muscles, you should spread your arms wider.

Of course, hand exercises are not limited to push-ups. Moreover, contrary to popular belief, to fully train your arms, you do not need to have special equipment at home.

Video: exercises for losing weight on your arms

Evening exercises for weight loss

Evening exercises in plan general recommendations not much different from the morning one. It is not recommended to exercise on a full stomach; it is better to have dinner after. An evening jog or even a walk is a great way to end the day and shed those extra pounds.

The main difference between evening exercise and morning exercise is its intensity: if in the morning we have to wake up our body, then in the evening, on the contrary, it is important not to overexert, otherwise it will be difficult to fall asleep. Evening exercise helps to relax the body as a whole and relieve physical and emotional stress.

Video: evening exercises

Exercise is a sport for everyone

Of course, charging has positive influence on the body, but it is important to choose a set of exercises that is suitable for you, taking into account age, gender, weight and health status.

Morning exercises for children

An important rule of exercise for children: it must be done in a playful format, otherwise the child will not get any pleasure from the process and will abandon everything at the first opportunity. All exercises should be done smoothly and under parental supervision.

A set of exercises for morning exercises may look like this:

Tilts in different directions. Feet slightly wider than shoulder width, hands on waist. 5 tilts in each direction.
Bend forward. Try to touch the floor without bending your knees. Repeat 10 times.
Crease on the floor. About the same as bending forward: sitting on the floor and without bending your knees, touch your toes with your fingers 10 times.
Squats - 20 sets of 10–15 reps.
Try to maintain balance while standing on one leg. You can start with 15 seconds, gradually increasing the time.
"Boat". Lying on your stomach and stretching your arms forward, simultaneously lift your arms and legs off the floor. Freeze for a few seconds, lower your arms and legs, repeat 10 times.

Video: exercises for children

Anyone over 50

Exercises for older people should not contain jumping, pushing, or jerking. It should take place at a calm pace, in a well-ventilated area and in comfortable clothing.

It is important to remember that age affects all systems of the body, so the load and intensity should be moderate in general. You should monitor your pulse rate, and if you experience pain, dizziness, or deterioration in health, stop exercising immediately.

Video: exercises for the elderly

Note to expectant mothers

It is recommended to perform physical exercises at any stage of pregnancy - unless, of course, there are specific contraindications, this is an individual phenomenon. Thanks to exercise, you can keep yourself in shape and prevent the formation of stretch marks, and breathing training will help give birth easier. All movements should be smooth, without sharp turns, bends, or heavy lifting.