Charging for the whole family. Morning exercises for the whole family: exercises

Do you want your day to start not with dull thoughts, bustle and haste, but with cheerfulness and good mood? Do you want your thoughts to be in the right order, and your body to be fit and slender? Then you just need morning exercises - a set of exercises to awaken your soul and body.

Why do you need charging?

Many people confuse morning exercises and training. In fact, charging is easy physical activity, training – serious sports loads. Of course, training immediately after sleep and on an empty stomach will not be effective. But charging is what you need. First of all, simple physical exercise normalize metabolism. Your body will quickly shed the remnants of sleep, get back to work, and absorb all the necessary nutrients. Secondly, activity in the morning contributes to the production of the hormone of joy - endorphin. Remember the peace you feel after exercise. Thirdly, it improves memory, concentration, and increases self-esteem. In addition, a set of exercises lasting only 10 minutes provides the body with good physical tone and fit.

Of course, with regular classes fitness, yoga, swimming or any other sport, all these indicators will increase significantly. But if you don’t exercise, start small - morning exercises.

Morning exercises for beginners: a set of exercises

To get all the positive emotions that are associated with morning exercises, you just need to wake up half an hour earlier. Then you will not be in a hurry, and will be energized for the whole day. Immediately after waking up, stretch and smile. To myself, to the whole world. Enjoy the new day. Don’t immediately start the endless internal dialogue “what to wear? what's for lunch? how not to forget? to submit the report! buy vegetables! pay for the phone! It’s better to tell yourself that your day today will go smoothly and smoothly. Get out of bed slowly, wash your face with cool or even cold water (you can use an ice cube), and, returning to the room, begin your morning exercises. You can add musical accompaniment. Turn on your favorite disc or tune in to your favorite radio wave.

Exercises for morning physical activity can be divided into warm-up and exercise itself. Do you just want to finally wake up and invigorate your body? You can limit yourself to one warm-up. It is aimed at developing the main joints and muscles. The warm-up includes bending, turning, bending and straightening the arms and legs. Do you want to get some results that will affect not only your mood, but also your figure? Then in morning complex include running (can be done on the spot), stretching exercises, training different groups muscles.

Warm-up

The sequence of exercises should go from top to bottom. This is what experts recommend. You need to start with the head and neck and end with the feet. Each exercise is performed 3-10 times.

For the head and neck, perform left-right turns, forward-backward bends, rotational movements(slowly). Then move on to warming up your shoulders and arms. Do rotational movements first shoulder joints, then with the right shoulder, then with the left, then with both at the same time. Then rotate your straightened arms, drawing an imaginary circle, and alternate short swings with your arms. Quickly move your arms bent at the elbows back and open them to the sides 2 times. Do what is known with kindergarten scissor exercise - move your arms straight in front of your chest. Make rotational movements with your hands and move on to warming up your torso.

Place your feet shoulder-width apart and keep your back straight. Bend to the right and left, down, trying to reach the floor with your fingertips. Rotate your pelvis in one direction or the other. Leg exercises are also simple. Rise onto your toes and lower yourself to the floor. Swing your legs forward and backward. Rotate your feet alternately.

At this point you can complete the warm-up.

Gymnastics

It can include abdominal exercises and stretching. If you have a hula hoop or a jump rope, an exercise bike or some other sports device, you can use it.

Press the press at least 5 times in each way. All of them are done from a lying position.

• Raising the torso without lifting the shoulder blades off the floor
• Full lifting of the torso, lifting the tailbone off the floor with the legs bent at the knees
• Raising straight legs without lifting the lower back from the floor to an angle of 45 degrees

To stretch your leg muscles, stand straight with your feet as wide as possible. Bend left leg in the knee, while the right one remains straight. Roll from your left leg to your right and back. The closer the buttocks are to the floor, the more effective the exercise.

The next exercise is done from a sitting position on the floor. Spread your legs as wide as possible, stretch forward with your whole body, trying to reach the toes of each foot with your hands. Then bring your legs together and reach straight for your toes.

Another stretching exercise is from a lying position on your back. Bend your knees and keep your feet on the floor. Pull your knees to the right and left, trying to touch them to the floor, but so that your shoulder blades and lower back remain pressed to the floor.

That's all the morning exercises are, a simple set of exercises, but they will bring enormous benefits to the body. You can add your own exercises, the main thing is daily physical activity. Finish charging contrast shower and rub yourself with a towel. You are guaranteed a good mood for the whole day!

How much I have already written about morning exercises: how important it is for human health, what healthy image there is no life without it, and so on. But everything is the same for you, you don’t want to do exercises, what’s more, you’re even too lazy to get out of bed, everything is so neglected. So, I will only tell you that stop making up excuses, you are doing exercises exclusively for yourself. You lead a healthy lifestyle solely for yourself, so why stress yourself out? If you decide to lead a healthy lifestyle, then you should know that a person should sleep for more than eight hours, which means you need to go to bed earlier, and also take into account the fact that you like to sleep. Therefore, if you go to bed earlier, you will get enough sleep and you will have almost twice as much time to exercise. After all, when a person is in a sleepy state, he does everything very slowly, but in general the picture is that the person takes a long time to get ready for work. Just like a short course of yoga only takes 15 minutes to exercise, just imagine what it is, 15 minutes. You get up at seven o'clock in the morning, do exercises, only at 20 minutes you go to drink tea, brush your teeth, etc., and another five minutes make the bed. This is more than reality. If it’s so hard for you to get up in the morning, then start doing exercises right in bed. Stretch, rotate your joints without getting out of bed, and then you will have to get out of bed in any case.

Morning exercise complex

1. Starting from the head, rotate your head five times to the left and five times to the right.
2. Extend your arms and rotate your hands.
3. Then we rotate our arms at the elbow joint.
4. Now we rotate completely with our arms, starting from the shoulders.
5. Touch your fingertips to your shoulders and begin to rotate your shoulders.
6. Hands on the belt, feet shoulder-width apart, rotate the hip joint.
7. We lean forward, backward, left and right.
8. Sit on the floor, spread your legs and stretch first to one heel, then to the other.
9. We get up and start squatting.
10. Jump on your left leg, on your right, and then on both together.
11. Rotate ankle joint in different directions, then with the second ankle joint.
12. We straighten our arms forward and swing our legs, reaching our hands.
13. Finally, let’s stretch our hands again - one hand up, the other down. Using jerking movements, we pull them behind us twice.

My childhood came to an end Soviet Union. I still remember how in the morning the radio called to morning exercises. Under the guidance of the radio trainer, everyone did squats, push-ups, bends and ran in place. Beauty! And no fitness centers for you! And the most important plus is that we could play sports as a family! Dads, moms, children and even grandparents - everyone gathered at the radio points and did morning physical exercise. Well, today you can also come up with a lot in order for everyone to increase their physical activity together.

The first thing you need to do is simply want it. And if, I’m sure, everything is in order with your motivation, then it’s already more difficult to lure your husband and children to gymnastics classes. A small child can still be interested. The main thing to bring into your classes physical culture game moment. After all, just squatting for a little fidget will probably be boring.

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Today we have a lot of opportunities to choose for ourselves and our households suitable exercises- YouTube to the rescue! Personally, I found several complexes that I liked. The first of them is perfect for both adults and small family members. Plus it won't take much time, but morning vigor will give By the way, as it was correctly noted, morning exercises promote the production of the hormone endorphin, so you will definitely feel happy. Exercise consists of kneading the joints - neck, shoulders. Then tilt and rotate the body. A very unusual moment - rotation in the area knee joints. I advise you to pay attention to it - your knees need warming up, only very gentle and affectionate. For dessert – squats and leg swings (I just feel like I’m being transported back to my Soviet childhood). Well, everyone loves push-ups. If it’s hard for you, then I advise you to do push-ups, focusing on your knees, not your feet. The only thing I didn’t like about this complex was the one-leg squats. I still prefer to protect my knees, which means that they should not go beyond the toe, which, however, is impossible with this design. So be careful with this.

Next training will do both men and boys. It consists of three exercises that will help men (and future men) keep their bodies in shape. Push-ups, squats, crunches. The YouTube trainer explains the technique in detail. The only thing, of course, is to dose the load. The number of repetitions is indicated there - for boys it is better to stick to the “beginner” option, for dads - depending on physical fitness.

Well, a hit for women is exercises for mothers and babies. . This complex is good because it allows you to simultaneously provide moderate stress to both the mother and the baby, who will most likely perceive such training simply as a game. A very nice and useful complex.

The advantages of such mini-lessons are that they do not require much time, so you don’t have to be afraid of being late for work. In addition, all the exercises are simple even for beginners, so there is no need to worry about injuries. But another question arises: how to get your household interested in exercise? Well, first of all, turn exercise into a morning family ritual. Children can be given a reward for participating.

It is more difficult to involve teenagers in this useful activity. After all, they prefer gadgets to active pastime. Bans won't achieve anything here, so we need to change tactics. Try to make interacting with gadgets a reward for the same exercise, at least on weekends. And the child himself will be drawn to sports, and over time he will forget about gadgets. You can invite your husband to compete - men love it. They are unlikely to want to lose to a woman, even their own wife. You can organize a competition to see who can achieve results faster. In this matter, the main thing is to start - then the sport will become a habit and it will be easier.

If studying at home is boring, then you can try other options. Today, in many courtyards and parks, sports grounds with simulators. For professional athlete they are unlikely to be of interest, but for a family active rest- that's it. Often such playgrounds are combined with playgrounds, so that when young children return to play, they will see their parents playing sports and sooner or later they will want to try it themselves.

In general, in order to play sports with the whole family (and it’s much more fun than sweating in the gym alone), you just need to properly stimulate your household and set an example for them! Then one more sports family there will be more.

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Getting the whole family together in the morning, even for 15 minutes, can be quite challenging. Some are late, some overslept, some just don’t want to. Take on the role of organizer and create a new family tradition. Start small - let the charging last only 5 minutes. And when everyone gets the hang of it, gradually increase the time. Hold on for 21 days, and joint family exercises will become a habit!

Place, time and the right attitude

On weekdays, when everyone is in a hurry, you can do exercises at home while listening to music, in the most spacious room. And on weekends, especially in good weather, it is better to go to the nearest park. You can buy everyone the same sports uniform or even order unique T-shirts with your photos, catchphrases or sayings of famous athletes.

Motivation

To motivate yourself, add a competitive element to your exercises. For example, organize final family competitions with prizes and keep a log of visits. Overslept family exercise? You wash everyone’s dishes!

Set of exercises

Morning work-out should not be too intense and exhausting. Our task is to wake up and cheer up, and not to give all our strength. Therefore, it would be best to create a light set of exercises for all muscle groups.

Warm-up

First you need to warm up a little. If you're outside, jog at a leisurely pace for a few minutes. If you're at home, march in place or jump, placing your feet either wide or close together.

Now that you are warmed up, you can move on to the main exercises:

1. Stand up straight, place your feet shoulder-width apart, and keep your hands on your waist. First lower your head to the right, then to the left. Then shake your head back and forth. Make sure your shoulders remain motionless. Repeat 10-15 times in each direction.

2. Stay in the same position and raise your shoulders as high as possible, and then return to initial position. Repeat 10–15 times.

3. Maintain the starting position and extend your arms forward. Make circular movements with your hands 10-15 times, then with your elbows, and then in your shoulder joints.

4. Raise your arms up and start bending left and right, 10–15 times in each direction.

5. Clasp your hands behind your head, spread your elbows to the sides and try to reach your right elbow with your left knee, and your left with your right. Repeat 10–15 times.

6. Move on to squats. Make sure your back is straight and your weight is on your heels. Repeat 10–15 times.

7. Stand straight, lift one leg and bend at the knee. First do 10–15 circular movements foot, then knee, and then move on to hip joint. Then repeat the same exercises with the other leg.

8. Now all that's left are push-ups. Girls can do them from their knees.

9. Complete the exercise by jumping on one leg, then on the other, then on both.

10. At the end, don’t forget to smile at each other, thank each other for the company and wish you a good day!

Do you do exercises in the morning? Tell us in the comments!