Morning gymnastic exercises. Proper exercise: what exercises can and should be done in the morning

To have a beautiful fit figure, you need to exercise at least every other day. Ideally, you need daily training. The frantic pace of life, work issues and family concerns do not always allow to the modern man find an hour in your schedule to visit gym. There is always a way out! If you get up half an hour earlier, you can devote this time physical development. Morning exercises for men will energize you for the whole day and allow your body to always stay in good shape!

What are the benefits of morning exercise?

Physical activity is necessary for every man. Moreover, we are not talking about exhausting workouts aimed at losing body weight or building muscle mass. It's about about the usual maintenance of body and spirit in a healthy state. And morning exercises for men will help with this. Why in the morning? Because it is in the morning that the effect on joints and muscles is most effective. They are still soft and easy to train. In addition, morning physical education will set up the whole body to work properly. The effect will be enhanced cold and hot shower after training: it will have a beneficial effect not only on the body, but also on the internal organ systems.

Exercising in the morning for men will bring the following benefits:

will save correct posture;
strengthens the muscle corset;
normalizes blood flow;
will reduce the risk of developing cardiovascular diseases;
normalizes hormonal levels;
will reduce excess weight and prevent its re-gain;
will make the body beautiful and fit;
will improve your mood and productivity for the whole day.

How to motivate yourself to exercise?

We lie on our backs and spread our arms with dumbbells to the sides. We begin to slowly bring the arms straight and then bent at the elbows.
Attach an expander to the wall by a hook and lie on your back with your head towards it. As you exhale, stretch the expander along the body, and as you inhale, loosen your grip.
We get to our feet, take the rubber band and fold it in half. We place one hand on the bend of the tourniquet, and with the other we take its handles. We repeat the movement of the archer when he tries to shoot.

If there are no devices, you can do regular push-ups, which will simultaneously work the arm muscles.

Arm exercises

Any push-ups are great for your arms:

from the floor from your knees or straight legs;
similar, but from the sofa;
everything is the same, but lifting first one leg, then the other;
push-ups with clapping hands.

Working out the abs

A classic abdominal exercise is the crunch in all its variations:

Straight twist - we lie on our back, bending our knees, and placing our hands behind our heads like a butterfly - we begin lifting the upper body.
Lateral twist - we do the same thing, but when bending to one and the other knee, the corresponding arm can be straightened and pulled towards the toe.
Reverse twist - we do not lift from the same position top part body, and the lower legs are lifted off the floor, and the knees are pulled to the chest.

Additional exercises

TO additional exercises we can include elements of stretching and relaxation, which will finish our morning exercises for men.

We put our feet apart, rise on our toes and, while inhaling, spread our arms to the sides. As you exhale, bend over, crossing your arms and slightly bending your knees.
We sit on the floor and bend over with our legs straight.
We lie on our backs and completely relax. You can even close your eyes and lie there for a couple of minutes.

Possible difficulties

The main difficulty in morning exercises can be getting up early. Not everyone can force themselves to get up half an hour to an hour earlier in order to devote time to exercise. Many will prefer to devote this time to sleep. The main thing here is motivation. Think about what morning exercise will do for you and what benefits it will bring to your body. Try to go to bed half an hour to an hour earlier, especially at first, so that your body does not feel a lack of sleep. Better yet, turn men's morning exercises into family exercises. Joint activities bring us closer together and bring more great benefit!

Think about why you need morning exercises. If only to wake up and prepare the body for a new day, then you can simply perform the main set of exercises in a relaxed state. Don’t rush anywhere, but slowly let every cell of your body wake up in motion.

If you don’t have time for additional exercises other than morning exercises, then it is better to pay more attention to it, especially in the strength department. Work your abs deeper, do exercises for your arms, chest and legs.

You can do the warm-up complex every day, and add the main one every other day. This way the muscles will recover from the main load, but will not forget the taste of movement.

Morning exercises for men are a complex sporting events, the implementation of which gives a boost of energy, provides an excellent mood for the whole day, helps to wake up faster and get involved in work.

Morning exercises are the most important element healthy image life and prevention various diseases. Regular training at home stabilizes the autonomic system, improves blood flow, reduces the risk of obesity, helps strengthen the muscle corset, and has a positive effect on a man’s sexual activity.

The classes are accessible to absolutely everyone, as they do not require equipped premises or special equipment. Doing exercises at home allows you to save time and money on visiting sports complexes.

Where to begin

Exercise will bring health benefits if you take morning exercises seriously and adopt a few basic rules:

Develop a set of exercises for the morning. In this case, it is necessary to take into account the individual characteristics of the body.
Give the body time to adapt. 7-14 days will be enough to get used to the new daily routine. It is better to set the alarm clock half an hour earlier. This will allow you to study at a calm pace, without being distracted by thoughts of lack of time.
Do not start exercise immediately after waking up. During sleep, metabolic processes in the body slow down, the volume of circulating blood decreases, and the rate of heartbeat decreases. You need to help your body wake up. To do this, while lying in bed, you can take several deep breaths and exhalations, stretch, and massage your hands and feet.
Do exercises regularly. With time morning exercises will become a useful habit.
If possible, exercise outdoors. If training takes place at home, you need to open the window and ventilate the room. The room should not be too cold or hot.
Perform exercises in comfortable clothes that do not restrict movement.
Gradually increase the intensity of your training.
Alternate exercises between different groups muscles. Classes won't be boring if you develop several complexes.

Basic complex of morning exercises

The morning exercise program is developed taking into account physiological capabilities, level sports training, as well as the age of the man.

A gentle set of exercises is recommended for older men who have not previously engaged in sports. After 40 years, metabolic processes slow down, the risk of developing cardiovascular diseases increases, and the body’s protective functions weaken. Intense exercise can cause deterioration in health.

During the period of adaptation of the body to physical activity, it is necessary to perform morning exercises for 10-20 minutes; you can gradually increase the time to 20-30 minutes. It is important to apply the principle of load dissipation, that is, consistently involve different muscle groups in the work.

Morning exercises are a set of exercises that include a warm-up, the main block of exercises and the final stage of the workout.

Warm-up exercises include:

head tilts;
rotation of the brushes;
circular movements shoulder joints;
body bends;
swinging movements of the arms;
rotation of the pelvis;
circular movements of the feet.

All exercises from the warm-up complex are performed calmly. Breathing is done through the nose. The number of repetitions does not exceed 15-20 times. Light exercises will help warm up the body and allow a smooth transition to the main complex.

Main unit morning exercises for men includes:

Squats (3 sets of 15 repetitions). The exercise engages the muscles of the legs, lower back, upper back and abdominals. Starting position: standing, feet shoulder-width apart. You need to squat so that your pelvis is below your knees and your back remains straight. The heels should not leave the floor.
Push-ups (2 sets of 20 repetitions). Starting position - lying down. It is necessary to bend your elbows, your torso should be parallel to the floor, then, straining your body, slowly straighten your arms and return to initial position. The back and legs should be in one line.
Lateral lunges (2-3 sets of 15 repetitions). Feet should be placed as wide as possible, arms extended forward. The back should be straight. Squats are performed alternately on one leg and then on the other. The toe of the straightened leg should point upward.
Classic lunges (2-3 sets of 15 repetitions). Starting position: standing, feet shoulder-width apart. Alternately, the legs are put forward. The back is straight, the stomach is pulled in.
Leg raises (2-3 sets of 10 times). Starting position: lying on your back. As you exhale, both legs rise; as you inhale, they return to their original position.
“Crunches” (3-4 sets of 10 repetitions) - classic exercise for the abdominals. Performed while lying on your back. Hands are under the neck. Legs are bent at the knees, feet pressed against the wall. As you exhale, bend your back so that your shoulders lift off the floor. In this case, the lower back should press harder to the floor. As you inhale, you need to return to the starting position.
“Plank” (2 sets of 1 minute) is an exercise that engages the muscles of the abdominals, back, buttocks and thighs. You need to rest your palms or elbows on the floor (a more difficult option). The toes also touch the floor. The body should form a straight line from the pelvis to the crown of the head.

An excellent end to your morning exercises would be a run in pleasant sunny weather.

Dumbbell gymnastics

Special attention The dumbbell gymnastics complex should be used by men over 40 years old. With age, testosterone production decreases, which entails a decrease in muscle tone and rapid weight gain. Morning exercises for older men are aimed at normalizing hormonal levels and strengthening overall health.

Before performing exercises with dumbbells, you need to do a warm-up.

The main block of dumbbell gymnastics includes:

Squats with dumbbells on the shoulders. 5 sets of 10-12 repetitions.
Lunges with dumbbells. 3 sets of 5-10 repetitions in different directions.
Side bends. 4 sets of 5-10 repetitions.
Calf raises. 3 sets of 10-15 repetitions.
Bent-over dumbbell row. 3 sets of 5-10 repetitions.
Chest press. 4 sets of 5-10 repetitions.
Bent over dumbbell swings to the sides. 3 sets of 10-12 repetitions.

The final stage of gymnastics involves restoring calm breathing.

Important! You should not turn your morning exercises into a full-fledged workout aimed at building muscle mass and burning excess fat.

A properly selected set of exercises is the key to good health and excellent physical shape.

When we wake up, we are somewhat inhibited, because our body continues to be in a state of rest and sleep. It takes 2-3 hours to finally wake up. The process of washing helps to invigorate, allowing you to send impulses to the nerve centers. However, complete awakening is impossible without working the joints and muscles. This is what morning exercises are aimed at. Before we learn how to do exercises in the morning, let's figure out what its benefits are.

For physical training You should visit the gym 3-4 times a week, giving a thorough load to your muscles. Morning training, in turn, should have a healing meaning. Exercise will bring maximum benefit if over time the exercises included in its complex improve and become more complex. It is recommended to do it in a ventilated area, wearing clothes that do not restrict movement. It is best to end it with a contrast shower.

The benefits of morning exercises are obvious: it will help overcome hypokinesia syndrome, which is expressed in irritability, bad mood, decreased vitality, increased drowsiness, lethargy and fatigue.

Difference from other types of loads

Don't turn exercise into a workout. She has other goals. Charging is called so because it has the goal of charging you with energy for the whole working day. The training is aimed at tensing the muscles by exhausting the body. After it, the body wants peace, since a lot of strength and energy have been spent. Without certain preparation, you can only bring harm to yourself.

Some people prefer to do morning jog in combination with various strength exercises for the arms, abs and other muscle groups. Such exercises last longer than exercises: about 40-50 minutes. It would be incorrect to classify this type of load as charging. Exercise is a set of physical exercises designed to warm up muscles and joints.

Charging can and should be combined with power loads, but their quantity, duration and type are determined individually depending on the physical fitness, free time and desire. When is it better to exercise in the morning or evening? Optimal time power loads for the body is the afternoon, and for exercise is the morning.

Charging rules

How to do morning exercises correctly? The body wakes up gradually, and therefore any heavy load immediately after waking up causes the heart to abruptly switch to an active mode of operation, which is harmful to the heart muscle.

Some types of exercises can be done right in bed. But this includes warm-up exercises, not bearing any load. This will not be enough to make the day cheerful and active. Therefore, it is recommended to walk around, wash, drink at least a glass of water and then begin the main exercises.

Music for morning exercises is selected individually. If your complex has intense exercise, you should choose music with a tempo of 140-170 beats per minute. Most modern songs have this tempo. If the exercise takes place in a calm rhythm, you should choose slower compositions. Choose rhythmic songs, as they help to properly organize movements and coordinate breathing with them.

The best morning exercise is the one after which you feel a surge of strength and vigor. The main mistake when charging is excessive load. The main idea of exercise is to tone up the body. It does not have the goal of increasing muscle mass. The best way identifying a measure of the load is one’s own well-being: there should not be a feeling of tiredness or tiredness. If this happens, the load must be reduced.

Set of exercises

Exercises for morning exercises have various variations, but the main ones are the following.

Neck exercises

Turns the head right and left.
Tilt the head forward and backward, right and left.
Slow circular rotations head.

You should not close your eyes if you have problems with the vestibular system.

Hand exercises

Core exercises

Leg exercises

Additional exercises

You can also add to your morning exercise routine strength exercises, such as:

abdominal exercises,
pushups,
rotation of a gymnastic hoop (hula hoop),
exercises with an expander,
exercises with light or medium weight dumbbells.

The effect of regular exercise

By performing the above exercises, you will improve the general condition of the body and help it quickly switch to a working state.

Exercise in the morning activates the work of our auditory, visual, vestibular and other devices, mobilizes the central nervous system to work, which eliminates the state of lethargy that occurs after sleep. Regular classes gymnastics lead to useful physical changes: improved blood circulation, proper functioning of the heart muscle, acceleration of venous blood flow. Exercise has a beneficial effect on the functioning of the lungs, the blood is saturated with oxygen, which leads to the activation of acid-reduction processes in the body, strengthening muscles and strengthening joints.

Perform a set of exercises daily for morning exercises, and you will prepare your body for the upcoming physical, mental and emotional stress of the working day. A properly composed set of exercises will lift your spirits and allow you to feel all the joys of an active lifestyle.

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, but still physical activity? 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, then the amount of energy in your body will be insufficient for heavy loads, and if you eat, you need to wait until the food is digested 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 shouldn’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 tempo 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 30 seconds between sets.

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, legs straight, and the whole 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 range of variations helps to work out different muscle groups. 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. A great way to end the day and reset overweight is an evening jog or even a walk.

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.

Modern people spend too little time on physical activity. This threatens not only weight gain, but also health problems. Due to an inactive lifestyle, the likelihood of developing health problems increases significantly. The cardiovascular, musculoskeletal and endocrine systems are most often at risk. The second most at-risk areas are the nervous, reproductive, and digestive systems. Low physical activity leads to decreased blood flow or blood stagnation (especially when sedentary life, which is most often observed among office workers and drivers). As a result, tissues do not receive enough oxygen and accumulate harmful products metabolism, which is one of the factors in the development of a number of specific diseases.

Important! A sedentary lifestyle combined with sedentary work is a provoking factor in the appearance of hemorrhoids, osteochondrosis, prostatitis, leading to a decrease in sexual and reproductive function in both men and women.

To stay in good shape, maintain health and youth for as long as possible, you need to start your morning correctly. Morning exercises allow you to recharge your energy for the whole day. It consists of simple exercises, which help stretch joints and muscles, speed up blood circulation, normalize metabolic processes, and provide energy for the whole day. This activity is useful for children, adults, and the elderly. The main thing is to know how to do exercises correctly and what exercises to include in the complex.

Interesting! During physical exercise, endorphin is released - the “happiness” hormone. It will not only lift your spirits, but also speed up metabolism, reduce pain sensitivity, stimulate the immune system, and increase libido.

What is it for, what is it useful for and what does daily gymnastics give in the morning

Not all people understand why it is needed. It helps the body recover from sleep faster and gives a boost of energy for a long time. After physical activity, due to the increased flow of oxygen-rich and nutrient-rich blood to the organs, work is activated. nervous system, muscle tone increases, the condition of joints and organs of the endocrine system improves.

Interesting! Particularly pronounced effect physical exercise have an effect on the intestines. Since they accelerate intra-abdominal blood circulation, enhance the production of hormones and nerve impulses, stimulate peristalsis (rhythmic directed contractions of the intestinal wall), and the release of a number of biologically active compounds. Therefore, exercise is recommended for those who have intestinal problems.

Morning exercises have both a healing and preventive effect. After a light load, heart function improves, the tone of the vascular wall and immune reactions increase. However, to achieve a lasting effect, you need to do exercises regularly.

Because the human body gets used to specific actions at specific times quite quickly (cyclical work), it is recommended to perform regular exercise at the same time. This will allow you to achieve maximum benefits from exercise.

Expert opinion

Evgeniy Kislitsa

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

Carefully! Morning exercises should be abandoned in case of any disease occurring in the acute phase. Execution is contraindicated morning complex exercises at high temperatures, bleeding (including in the first days of menstruation), problems with blood pressure, and the presence of malignant tumors. You need to exercise with caution in the 3rd trimester of pregnancy.

For children

The benefits of morning exercises for young athletes are invaluable. If parents teach their children to exercise regularly, they are more likely to lead an active lifestyle in the future.

Such activity will cheer up the baby, the main thing is to turn on the music and show him the exercises. He will wake up faster and get a boost of energy for the whole day. Over time, the child will form the habit of waking up on his own at the same time and doing exercises.

Morning exercises will have a beneficial effect on the child’s motor skills and physical activity. It will help keep your weight normal and improve brain activity, which is good for your studies.

In addition, daily physical activity develops perseverance and discipline in children.

It is necessary to distinguish sports from physical education. Children, especially preschoolers and younger school age, you need to give moderate physical activity according to age. Exercise should not become a workout. After all, excessive load in childhood can cause significant damage to the body more harm than lack of physical activity.

For adults

charges with strength, energy;
strengthens the myocardium, saturates the blood with oxygen, accelerates its flow through the vessels, prevents heart disease;
improves trophism, saturates cells with nutrients;
increases the elasticity of blood vessels, helps slow down the aging process of the body;
promotes blood thinning;

This is interesting! Morning exercises help prevent atherosclerosis, thrombosis and other vascular pathologies.

saturates the brain with oxygen, improves memory, increases concentration;
reduces body weight;
increases immunity;
normalizes metabolic processes;
increases working capacity;
helps get rid of insomnia.

Fact! Since when executing physical activity endorphin is released, morning exercises are effective means combating depression.

Awakening exercise improves mood and improves general condition.

Interesting! Moderate physical exercise is actively used for the treatment and prevention of depressive disorders. This treatment is especially common in Western countries.

For the elderly

Not everyone knows whether morning exercises are beneficial for people 50-70 years old and above. The answer is yes! Regular physical activity will help avoid muscle thinning, joint problems, and diseases that are associated with slow blood circulation and metabolism.

Benefits of morning exercises for the elderly:

Improves overall well-being.
The functionality of the cardiovascular system is normalized.
The nervous system is strengthened.
Metabolic processes are restored.
Improves the functioning of the respiratory organs.
Stooping disappears and posture improves.
The spinal column and bone joints are strengthened, and the risk of pathologies associated with them is reduced.

Important! Athletes over 50 years of age are better off avoiding sudden movements; work in a smooth manner and enjoy the process.

Lesson objectives

A light morning drink lasts no longer than 10-15 minutes, but has a huge healing effect. It speeds up and facilitates the body’s entry into everyday activities.

Before morning exercises, the following tasks are faced:

Awaken the body.
Charge with vigor.
Set it up in an effective way.
Increase muscle tone, strengthen the musculoskeletal system.
Activate the work of internal organs.
Improve posture and gait.

Thus, this simple activity increases overall vitality, normalizes health, and puts you in a working mood.

The best options for physical activity in the morning for health, energy and vigor for the whole day

It is important to choose a complex that will help include the basic muscle groups and many joints. A set of exercises will help you work your neck, shoulder girdle, arms, stomach, back, buttocks, legs.

A home complex may consist of the following elements:

Worked area	Exercises and technique
	Turn your head to the right, trying to see what is behind you, and then repeat to the left. Then slowly lower your head back and forth. It is important to feel muscle tension. Draw a semicircle in the air with your head clockwise and then counterclockwise. Then tilt your head back and repeat the movements.
Arms, shoulders	Raise your hands clenched into fists up and down, and then rotate your fists clockwise and counterclockwise. Bend your arm at the elbow, rotate your forearms counterclockwise. Then stretch them forward, clench your fists, perform circular movements away from you, and then towards yourself. Bend your elbows, and then sharply move them behind your back, and then return them to your chest again. Then repeat the movement with straight limbs.
	Stretch your arms to the sides, tilt your torso left and right, and then back and forth. Try to reach the floor with your hands. Rotate your body behind and then counterclockwise. Twist the hoop around your waist.
	Sit down and perform circular movements with your feet in different directions. Then rotate your legs from the knee ( Bottom part). Repeat for both limbs. Do long stride leg forward, bend it at the knee, touch your foot with your hand, the limb behind is also bent, its knee on the floor. Raise the knee of your back leg and then lower it. Change the position of your legs, repeat. Squat down, keeping your back straight and arms extended forward. Make sure your heels don't leave the floor. Lying on the floor with your knees bent, raise your pelvis up, fixating for 3 seconds, and then lower it. Tighten the muscles of your buttocks and back.

These are basic elements that can be performed as the main morning complex or take some of them to warm up the muscles.

You can supplement the program with jumping rope, which accelerates fat burning, strengthens the heart muscle, and increases muscle tone.

The plank can replace all exercises if there is no time for full exercise. Rest on your elbows or palms, as well as your toes. Hold your body, tensing your abdominal muscles, back, and buttocks for 30-60 seconds or more. Make sure that the body forms a straight line. This exercise works all major muscle groups.

This is interesting! The best way to wake up, lose weight and improve muscle tone is jogging. Only training should be done on an empty stomach. 15 minutes of running at a free, easy or medium pace is enough.

Several simple and effective programs for the whole body

Classic exercises are suitable for athletes of any age. This ten-minute complex will help awaken all muscle groups, charge you with vigor and positivity.

Classic set of exercises:

Tilt the head back and forth, left and right – 10 times.
Cross your outstretched arms in front of you – 8 times.
Move your arms back (one up, the other down) 7 times, changing the position of the limbs.
Extend your arms, bent at the elbows – 8 times.
Rotate your shoulders (arms bent at the elbows, fingers on the shoulders) back and forth – 8 times.
Tilt your torso towards your knees (arms behind your head) – 6 times.
Tilt your body left and right with your arm raised – 6 times.
Raise your knees to your chest while standing, then right and left - 7 times.
Squat with your legs wide apart – 8 times.
Take steps focusing on your toes, heels, outer, inner part feet - 8 times.

The following short exercise will help people with poor physical fitness to wake up and gain strength:

Lean forward, trying to touch your hands to the floor.
Run in place with your knees raised.
Swing your legs backwards.
Move your leg to the side and back.
Swing your legs back and forth, gradually increasing the amplitude.
Lying with your knees bent, lift your torso.
Roll on your spine, clasping your knees with your hands.
Lying on your stomach, lift your torso, straighten your arms, try to tilt your head back (pelvis on the floor).
Raise your buttocks, fixating at the top point.

All exercises are repeated 10 times. Charging takes 15 minutes.

A set of exercises for morning exercises will help more experienced athletes wake up the body:

Lower your body, touching the floor with your hands – 10 times.
Squat with small dumbbells – 15 times.
Do push-ups – 15 times.
Perform crunches 10 times.
Raise your legs while lying down - 10 times.
Raise your pelvis, hold for 30 seconds.
Perform the plank – from 30 seconds.
Rise onto your toes – 30 seconds.

A quick charge will help you work out all muscle groups in 15 minutes.

How to do it right at home

Correct charging will only benefit the body, the main thing is to adhere to the following rules:

Train after water procedures on an empty stomach 15 minutes after waking up.
Choose simple exercises (depending on your physical fitness).
Perform gymnastics in a ventilated room or outdoors.
Play some fun music.
The main part of the complex consists of elements for warming up and stretching; it is better to abandon the power elements.
Exercise no longer than 15-20 minutes.
After training, take a contrast shower.

Complexes can be periodically changed or supplemented. Try to exercise at least 5 times a week, or better yet, every day.

To awaken the body, perform 7-10 movements to work all parts of the body. Start with simple elements, gradually increasing the load. After training, a person should feel light and cheerful, not tired. If it’s hard for you, then reduce the number of exercises or choose simpler ones.

If you haven’t played sports for a long time, then spend your first workouts no longer than 5 minutes. Over time, the duration of the lesson can be increased to 15-20 minutes, but no more than half an hour.

Where should you start warming up?

You can start training while still in bed, to wake up your body, stretch, arch your spine, turn your body, bend/extend your limbs.

Start your warm-up with joint exercises. First, perform circular movements with your neck, then with your arms, tilt and lift your body, rotate your waist, swing your legs. It is important to engage your entire body to speed up your circulation and metabolism.

After completing the main complex, it is recommended to stretch the muscles. It is enough to perform 2-3 exercises for different parts of the body. This is necessary to relax the muscles and increase their elasticity. Therefore, after completing a block of exercises, properly stretch your arms, torso, and legs.

If in the middle of the complex the pace is the most intense, then towards the end of the workout try to reduce it. This is necessary so as not to overload the heart.

How to make a rough plan for beginners

Beginners need to understand how to organize a morning exercise plan. The training begins with a joint warm-up. Include several exercises for all parts of the body. These movements will help prepare your muscles and joints for stress.

To speed up metabolic processes and blood flow, supplement the program with explosive exercise. This could be jump squats, jumping jacks, push-ups with a clap in the air, etc.

Be sure to include 2-3 stretching elements in the complex muscle fibers. After performing them, the muscles lengthen, become more elastic, and pain decreases.

The optimal duration of morning exercises is from 15 to 20 minutes.

Methodology Lee Holden

Lee Holden's gymnastics is an adapted version of qigong (oriental gymnastics). It helps improve physical condition, fight stress, and lose weight. According to the author of the technique, it helps restore the balance between physical and spiritual states.

The Lee Holden complex consists of simple exercises. For exercise to be beneficial, you need to breathe bottom abdomen, concentrate on your sensations during exercises, include an energetic massage in the program.

Lee Holden's gymnastics consists of the following elements:

While standing, turn your torso left and right, bending your arms, patting your lower back and stomach with them.
Stand with your arms above your head, exhaling and squatting, smoothly lowering your limbs. As you exhale, rise again.
Lightly tap with your fists and palms in the area of the kidneys, inner thighs, chest, shoulders (inside and out), neck.
Place your hands in front of you, palms facing up, thumbs stretched out. As you inhale, raise your arms, and while exhaling, lower them to chest level.
The position of the hands is the same, smoothly spread them, and then bring them together. In the same position, raise them to chest level and lower them.
Connect your legs, place one hand on the center of your stomach, and draw a semicircle in the air with the other. While inhaling, do it Roundabout Circulation, while exhaling – lower. So describe circles with each limb in turn.

These exercises help improve physical fitness, give harmony and cheerfulness.

Useful video

Main conclusions

Morning exercises will only be beneficial if a person follows these recommendations:

Exercise on an empty stomach after water procedures.
Include simple exercises in the complex.
Do exercises that work all parts of your body.
Warm up before performing the basic elements, and stretch after them.
Breathe deeply, move smoothly.
Train for no longer than half an hour.
Do the exercises regularly (at least 5 times a week).

Concentrate on your feelings in order to enjoy the process, then morning exercises will give you vigor and health.