13 arguments in favor of charging. Why is it necessary?

In the modern world, there are different opinions about the benefits or, conversely, the uselessness of morning exercises. Exercising in the morning is everyone's choice. Those who do exercises always find a lot of advantages and benefits. For example, the ability to quickly wake up and cheer up, get a positive attitude for the whole day in 10 minutes. And those who are lazy will always find an excuse for themselves - there is little time in the morning, and the body has not yet woken up for physical activity.

To understand the truth and fiction regarding morning activity, let's look at history. The ancient Chinese claimed that 10-15 minutes of morning exercise replaces half an hour of exercise in the afternoon. So, it seems that morning exercises are worth doing at least to save evening time for yourself and your family.

Why do you need morning exercises?

Each of us faces the question: why do we need morning exercises at all, is it really necessary for a person?

Below is a list of 10 reasons highlighted by fitness trainers, weight loss consultants, and medical personnel.

Why is it necessary to do a set of morning exercises?

1. a healthy body burns more calories throughout the day
2. Morning exercise helps awaken the body. Over time, your body adapts to this routine and feels much better in the morning.
3. While playing sports, a person's mood improves, and you also get a boost of energy for the whole day.
4. To discipline the body, it is best to start with morning exercises.
5. Scientists have proven that physical activity of the body stimulates mental activity.
6. A simple 10-minute exercise in the morning will help keep your body in athletic shape.
7. Wake-up exercises not only help you wake up, but also significantly improve your performance in any sport.
8. Morning exercises adjust all the physiological processes of the body to the desired wave, due to which your well-being improves.
9. Exercising in the morning promotes a good appetite and also helps control the process of eating throughout the day.
10. Charging does not take more than 10-15 minutes of your time in the morning.

Simple workouts at home do not require special skills, sports equipment or a visit to an expensive fitness club. For morning exercises to be effective, do not do them forcefully, but find within yourself the motivation and desire to change and improve for the better. Properly selected music for training also perfectly awakens and sets the mood for the whole day. A set of exercises for gymnastics must be selected individually, based on your gender, age, and weak points of the body.

Qigong for Beginners

Qigong is a whole complex of complex exercises for healing, which is aimed not only at healing the body, but also at restoring energy and good spirits. It is quite difficult to perform qigong exercises without prior preparation or without adjustments from a mentor, especially for older people; for them there is a special exercise complex for every day.

Lee Holden adapted this complex in such a way that a person even with the lowest level of training and capabilities is able to perform these difficult exercises.

After watching a video with Lee Holden and doing qigong exercises, morning exercises for 10 minutes will seem easy and enjoyable even for a beginner. The master demonstrates movements using the qigong technique in as much detail as possible, in a simple home environment, in his master classes. This is the universality of the technique. The fact is that every beginner is able to do ancient gymnastics and benefit from it, but it differs from daily exercises for vigor and lifting the mood.

Morning exercises for the whole family

Nothing motivates like doing exercises together. Teach not only your own body, but also your family to a healthy lifestyle. There's nothing better than starting the work day with a nice 10-minute exercise with your beloved spouse and children. For joint activities, it is best to choose the simplest actions that no one will have difficulty repeating. Gymnastics for the whole family includes fast steps and running in place, bending back and forth and left and right, stretching, squats, lunges and other light exercises. If the weather outside is good, then go do gymnastics outside, while inhaling fresh air and enjoying the sun's rays. Before you start charging, it is recommended to drink a glass of water, and after finishing, take a contrast shower. After completing all the morning procedures, be sure to treat yourself and your family to a delicious, nutritious breakfast. After all, breakfast is the most important meal of the day. Do morning exercises every day and very soon you will notice that regular exercise has health benefits.

Complex for women.

The dream of every woman is to always be slim and fit. You will be surprised to learn how morning exercise can help you lose weight and keep your body toned. Morning exercises for weight loss always consist of two main blocks: stretching and basic exercises. Gymnastics for women focuses on the girl’s weak areas - the hips and sides. Below is an example of a simple morning exercise routine for women.

1. Start with a warm-up. From the head, move smoothly to the shoulders and down to the torso and legs. Simple tilts and rotational movements will help you with this. After thorough stretching, begin the main exercises.
2. Torso bends. When bending forward, try to reach the floor with your hands.
3. Swing your legs. Keeping your leg straight, make several swings back and forth, as well as in both directions.
4. Exercises for the abs. Sit on your back, hands behind your head, and pull your knees to your chest. When lifting your torso, try to reach your knee with your elbow.
5. Squats. Do 3-4 sets of 10-15 reps.
6. Push ups. If your physical fitness does not allow you to do straight push-ups, lean on your knees.
7. Bridge. Complete your morning exercise with this exercise.

Complex for men.

A fit figure is the key to success for any man. To keep yourself in good shape, you don’t have to spend many hours in the gym or become a fan of bodybuilding. To have an athletic physique, don’t be lazy and do morning exercises 4-5 times a week. Gymnastics for men can include both exercises with your own weight and exercises with additional weights in the form of dumbbells and barbells. The main thing to remember is that the positive results of morning exercises are achieved due to the regularity and cyclical implementation of the chosen program. Below is an example of a simple set of exercises for men.

1. A quick warm-up for each muscle group.
2. Squats. This exercise is a classic for working the muscles of the thigh, buttocks and lower leg. Squats can be done with dumbbells, or without. It is necessary to do 3-4 approaches of 20-25 times.
3. Lunges. Lateral and classic lunges help stretch the entire body, as well as pump up the legs.
4. Plank. This exercise seems very simple at first glance, but in fact requires a high level of concentration and control of your body. And most importantly, the bar allows you to tighten all the muscles of the body.
5. Push ups. To keep your shoulders, arms and chest toned, include a few sets of push-ups in your morning exercise routine.
6. Abdominal exercises. Do not forget to pump up your torso in any way that is most pleasant for you.
7. Leg raises. This exercise is perfect for the lower abs and will serve as the completion of morning exercises.

Complex for children.

Morning exercises are useful not only for adults, but also for children. The physical development of children largely depends on the behavior and habits of their parents. From an early age, children's gymnastics disciplines the body, establishes the correct daily routine, and accustoms them to physical activity. Below is a simple set of exercises for children .

1. Walking in place.
2. Tilts the body back and forth and left and right.
3. Hand jerks.
4. Swing your legs.
5. Squats.
6. Raising the body in a sitting position.
7. Flexion and extension of the arms while lying down.
8. Jumping on the left and right legs.
9. Calm walking in place.

A set of physical exercises

Even a person who has never played sports can master an easy but effective set of exercises. It is suitable even for the laziest. A seven-minute exercise, during which all parts of the body are worked out, consists of 7 exercises. Thus, only 1 minute is allotted to perform each movement.

The complex includes:

1. Neck exercises. Stand up straight, bring your shoulder blades together. Tilt your head to the right and left 5 times, then forward and backward - also 5 times. Perform movements smoothly, without jerking or sharp turns, so as not to damage the soft cervical vertebrae.
2. Exercises for shoulders and hands. Extend your arms in front of you, clasping your fingers. Perform hand rotations left and right 5 times. Then, without changing position, holding your arms opposite your chest, perform rotational movements with your shoulders in both directions, also 5 times.
3. Exercises for the lower back, pelvis and entire core. Place your feet shoulder-width apart and extend your arms along your body. Perform rotational movements with the pelvis, helping yourself with the whole body, first clockwise, then counterclockwise.
4. Back bends. Spread your legs wide apart. Perform 5 bends forward, left and right, trying to place your palms on the floor.
5. Exercises for the knees and hip joint. Raise one bent leg as high as possible, then lower it to the floor and lift the other leg. Perform these steps in place for 30 seconds. Then raise your legs so that your heel touches your buttock. Repeat also for 30 seconds.
6. Exercises for the abs and spine. Lie on your stomach, stretch your arms forward. Raise your arms, lifting your upper back, keeping your hips pressed to the floor. Stay in this position for 10 seconds, then lower your hands to the floor. Repeat 5 times. Option for advanced: simultaneously lift your arms and legs off the floor, bending back at the waist.
7. Dynamic bar. Rest your palms and toes on the floor, tighten your abs and buttocks so that your body is extended in one line. Raise one leg up, leave the other on the floor. Repeat for the other leg. Complete 10 times in total. You can do this movement with your hands: one hand is extended forward, the other is on the floor.

All the exercises are simple and anyone can do them correctly. After 2-3 weeks, exercise will become a habit and will seem very easy. For those who want to make gymnastics as difficult as possible, you can diversify the complex with stretching and exercises with dumbbells to strengthen your back.

The benefits of daily exercise

A lot can be said about the benefits of regular morning exercises, but it’s best to try it once and see for yourself. We want to once again emphasize several generally accepted factors that may motivate you to do daily physical activity.

What are the benefits of morning exercises?

• strengthening the immune system;
• hardening the body from a very early age;
• good health for the whole day;
• appetite regulation;
• disciplining the body and just a great start to every day.

The benefits of morning exercises for children

Morning exercises are especially necessary for children. From an early age, a child begins to understand how important it is to maintain health. By performing a simple complex, after a short period of time the benefits of morning exercises will be especially noticeable for schoolchildren:

1. The child wakes up easily and quickly.
2. He is active and energetic, ready for a new day.
3. Growth and development occurs without deviations, excellent physical shape is observed.
4. Movement coordination is more precise.
5. Disciplinary habits are developed.
6. The body's protective functions are strengthened.

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Overcoming laziness, determination, and endurance are the best foundations that will be useful in adult life: accordingly, the benefits of morning exercises for children will affect not only their health. It develops character and the desire to achieve.

End of charging and common errors

Perform stretches at the end of the exercise. Stand up straight. We stretch upward, exhale - rise on our toes, inhale - lower. We regulate our breathing, come to our senses, morning exercises have come to an end!

Beware of serious mistakes when performing and completing exercises. Let's study them more closely.

1. Any physical activity is based on regularity. This also applies to morning exercises. It is usually recommended to do morning exercises 4-5 times a week. This option ensures a suitable effect on the body.
2. If you feel that the load is not suitable for you, reduce the number of repetitions. And vice versa. At the same time, don't try to include as much load as possible into the charging process. At this pace, you can get very tired, but the purpose of exercise is to work all day, not to lose energy.
3. Pay attention to your heart rate after exercise. It is not recommended to exceed 120 beats per minute. If it is higher, you should reduce the load.

A set of exercises for morning vigor can be supplemented with a contrast shower. It is not forbidden to drink water and have breakfast. It is advisable to include an omelet or oatmeal in the menu.

Health-improving gymnastics Taiji Qigong, basic principles

The fundamental principle is the movement of energy, which occurs sequentially.

Exercises using the technique in question must be performed in such a way that energy flows through the body slowly and gradually - from bottom to top or top to bottom.

For example, after training for the knees, you cannot begin to do exercises for the cervical spine or for the head, since the energy will move unevenly throughout the body and “jump.”

Exercises help not only to tidy up the body, but also to calm the nerves.

Another principle of doing exercises is that all parts of the body should work equally intensely. In every technique developed by Lee Holden, this principle is necessarily observed. It is forbidden to increase the load on any specific area of ​​the body; it is necessary that it be distributed evenly throughout the body. Thus, in the health-improving gymnastics of Tai Chi Qigong, two principles are strictly observed - consistency and uniformity. If you have back problems, then it is better to practice a morning set of exercises for the spine.

When performing the complex, the following rules must be observed:

1. It is important to adopt the correct posture.
2. You should strictly monitor the correct breathing technique during gymnastics.
3. It is necessary to concentrate on internal energy and not be distracted by external stimuli.

Indications for starting to use Lee Holden exercises

Anyone can start practicing qigong with Lee Holden using educational videos. There are many indications for starting classes using this technique:

• general development and healing of the body;
• improvement of metabolism;
• elimination of oxygen starvation in tissues and cells;
• weight loss (special weight loss technique using qigong technique). For more effective weight loss, it is better to do these exercises in the morning;
• fat deposits, cellulite;
• hypertension;
• hypotension;
• some types of cancer;
• diseases of joints, bones;
• improving the functioning of the nervous system;
• prevention of a healthy lifestyle.

Smooth movements, combined with the breathing rhythm, normalize the functioning of the nervous system, provide the blood with oxygen, and warm up the joints and muscles.

Contraindications to performing Lee Holden exercises

Despite the many indications for performing morning exercises and gymnastics using the qigong technique, these exercises are contraindicated for some categories of people. For osteochondrosis of the cervical, thoracic or lumbar spine, this complex of morning physical exercises is recommended.

Contraindications include:

• menstruation;
• pregnancy;
• pathologies of the kidneys, heart;
• vascular diseases;
• liver pathologies;
• condition after operations;
• dizziness.

Morning complex of complicated exercises

1. Pushups. (Simplified variation on the knees; weighted - with clapping or on fists).
2. Press. Raising legs from a supine position; 2. Bending the body, touching the knees with the elbows.
3. Working with gymnastic rubber.
4. Rotation of the hoop.
5. Jumping rope.
6. Exercises with a stretcher for the arms or chest
7. Easy exercises with dumbbells. Climbing uphill, to the side or in front of you.