Morning exercises are a set of exercises. Morning exercises for women (video)

After a night's sleep, the body awakens gradually. It takes him 2-3 hours to finally wake up. You can speed up this process with morning exercises. You should not put up with morning lethargy, irritability and drowsiness. Unpleasant symptoms of early awakening can be successfully overcome. Fans of a healthy lifestyle who practice morning fitness can easily cope with bad mood and low tone. Charging takes only 15-20 minutes, but this is quite enough to gently and quickly switch the body into a working state, cheer up and put yourself in a good mood.

Features of morning fitness for healthy lifestyle fans

Do not confuse exercise with a full-fledged fitness workout. In terms of duration and intensity of exercise, it is inferior to standard strength and aerobic training. Exercise is not designed for fat burning and muscle building. It has a different purpose: it charges the body with energy, which is why it is called charging. To increase your vitality, you don’t have to train at full strength. In the morning, you can get by with simple exercises to warm up your muscles, warm up your joints and stimulate blood circulation.

A set of fitness exercises for morning exercises should include gentle loads that will not stress the cardiovascular system. It is better to exercise on an empty stomach, before breakfast. It is recommended to drink a glass of water immediately after waking up. Despite the fact that exercise is a lightweight version of fitness training, warming up before it is mandatory. It should take about five minutes. The main set of exercises takes 10-15 minutes.

The benefits of morning exercise

Before we look at the best set of exercises for morning exercise, let's find out what else morning activity is useful for.

The most important thing that morning physical exercise can provide is healing the body. But this is only possible with a systematic approach, which involves not only regular execution, but also gradual complication of the exercises. Immediately after charging, you can feel how your body “blooms”: your mood rises, and your brain and nerve cells begin to work fully. All this ultimately leads to new successes and conquering the desired heights.

Fitness exercises for warming up

To increase blood flow to the skeletal muscles, stretch the muscles and warm up the joints, use the simplest fitness exercises: twisting the body, bending, and rotating. They work the body from top to bottom - from the head to the lower extremities. Sample warm-up:

1. The neck muscles are kneaded by tilting the head forward and back, turning it left and right, rotating first in one direction, then in the other.
2. The shoulder girdle is warmed up with rotations: rotate one shoulder, then the other, and two shoulders at the same time. Shoulder lifts are performed in the same way - one shoulder, the other, both together.
3. Then they move on to their hands. They are bent and placed in front of the chest. With a sharp movement, pull the elbows back, return to the starting position, straighten the arms and swing back again. They continue to stretch their arms, rotating their hands and making swings in front of them - waving their straight arms left and right and up and down.
4. The next stage is bending to the sides. Hands are placed on the belt and smoothly tilt left and right. After bending, perform rotational movements with the pelvis.
5. Finish the warm-up by working the legs. Bend one leg and pull the knee towards the chest. Repeat with the second leg. And at the end they perform rotations with their feet.

Warm-up should be done slowly. All movements must be performed smoothly and measuredly. After sleep, the risk of accidentally pulling a muscle is especially high. You should move on to the main part of the training only after the muscles and ligaments have been thoroughly warmed up.

The best exercises for morning exercises

Maximum stimulation of the body is achieved only by performing well-chosen exercises. As you probably know, there are many methods and types of morning exercise. As in any other sport, there are fundamental exercises that are included in any well-designed system. Let's take a look at them:

1. Neck area. This is where standard bends, turns and head rotations come to the rescue, improving blood flow to the brain and awakening the whole body.
2. Hands. It is recommended to start warming up the joints by rotating your fists or hands closed in a “lock”. Then comes the rotation of the forearms and finally the fully extended arms.
3. Frame. We continue to remember the school program. Standing with your feet shoulder-width apart, you need to perform smooth and measured body tilts forward, touching your fingers, and ideally your palms, to the floor. Then, placing your hands on your belt, you need to rotate your pelvis. All that remains is to do the side bends. To do this, one hand remains on the lower back, and the second stretches towards the inclination.
4. Legs. You can start with warm-up leg swings. However, you should not bring them to a critical height. For each leg, 10-15 swings will be enough. The next stage is leg raises to the side. After this, circular rotations of the knee joints are made. And finally - squats. Here you don’t need to try to squeeze out all your strength, because we are doing exercises.

As you can see, the complex is not complicated at all. It is suitable for everyone and allows you to feel a surge of strength after the first lesson. But a good mood in the morning helps a person achieve success throughout the day.

In addition to the general rules, there are also specialized techniques that are developed for a narrower circle of people: separately for men, women, children, for those who want to lose weight or with an emphasis on a particular problem area, for the disabled, etc. Next we will look in more detail complexes for women and men, as well as for weight loss.

Morning fitness workout: exercises for exercise

Once the warm-up is completed, the fitness becomes more intense. Fitness exercises from the main complex provide a more significant load on the muscles and are not performed at such a calm pace as a warm-up. Music will help you catch the right rhythm—rhythmic compositions of moderate tempo are suitable for morning fitness classes.

A selection of exercises for morning fitness training:

1. Fast walking in place - 1-2 minutes.
2. Bend forward. Bend over as low as possible, trying to touch the floor with your hands. If your level of flexibility does not yet allow you to reach the floor, you need to bend over as much as possible, but do not bend your knees. Over time, flexibility will improve. You should stay in the bend for 1-2 seconds.
3. Swing with a straight leg. They stand straight, straighten their arms and spread them slightly to the sides. Swing your left leg, moving it diagonally - forward and up towards your right hand. On the next repetition, the right leg is directed towards the left hand. This is followed by back swings of the leg; they can be performed in two ways: standing without support or leaning forward and placing your elbows on the back of a chair. Another type of swing: swing your leg to the side. You can perform a series of swings with one leg and then the other, or swing your legs alternately.
4. Squats. The legs are placed shoulder-width apart and lowered into a squat. When squatting, your arms are extended in front of you. You should lower yourself to the level at which your thighs are parallel to the floor surface.
5. Bends while sitting. Sit on a fitness mat and bend over with your legs straight. You should try to lie with your chest on your hips and touch your toes with your hands.
6. Knee push-ups. Take emphasis on your knees. In the starting position, your palms rest on the floor, your arms are straightened. Do push-ups, trying not to arch your back. As fitness increases, they move on to push-ups on the hands and toes.
7. Abs exercise. Lie down on a fitness mat and put your hands behind your head. The legs are bent and the feet are placed on the floor. Raise the body and bring it closer to the knees. You can hold your bent legs suspended and, raising your body, stretch your left elbow to your right knee, and your right elbow to your left.
8. In conclusion, it is recommended to stand in the bridge. This exercise stretches the muscles of the back and hips well, tones the spine, and improves posture.

Each exercise should be done 10-13 repetitions. If you have time and energy left, you can additionally jump rope or twirl a hoop. The load should be adjusted depending on your level of physical fitness. During morning exercises, you should not overwork, as there is still a long working day ahead. The choice of exercises can be guided by personal preferences, but the principle of evenly distributing the load on all major muscle groups should be observed. In other words, during training you need to avoid distortions, paying attention only to certain parts of the body - the complex for morning exercises should include the most varied exercises.

Charging rules

As with everything else, morning physical education has its own laws and rules, by adhering to which you can guarantee yourself a high-quality result. Otherwise, even simple morning activity can lead to negative consequences. Let's find out what you need to do to get a good morning exercise:

1. Immediately after waking up, you should not overload the body with heavy exercise - this can negatively affect the functioning of the heart.
2. It is recommended to start exercises right in bed. This can be: stretching, bending arms and legs, turning the body and other simple actions.
3. When you get out of bed, you shouldn’t immediately start exercising; first you need to give your brain and nerve cells a couple of minutes to wake up. During this time you can wash your face. Now you can begin the main set of exercises.
4. You need to pay special attention to breathing, because it saturates the cells with oxygen and increases the overall tone of the body.
5. You shouldn’t overwork yourself, since the main goal of exercise is to wake up, and not to pump up a bunch of muscles. If your body gives signals of overwork, be sure to listen to it.

Rules for effective charging

To avoid harm from strength training for men, you must adhere to simple rules. In the evening you need to prepare for the exercises; you need to determine the complex, time and place for yourself.

Morning exercises with dumbbells for men:

The choice of complex and level of workload must be determined taking into account age. For a man over 40 years of age, the number of repetitions of exercises must be reduced by 10% if he has not previously exercised.

Exercises

Every man dreams of having beautiful biceps, six-pack abs, broad shoulders and strong legs. Therefore, the exercise program must be balanced. It is necessary to alternate the load on different muscle groups by day of the week so that the training is effective and the result is more noticeable.

All exercises must be performed correctly; as the main complex, you can take the following set of exercises:

After finishing the warm-up, you need to go to the shower. Each person chooses the number of repetitions independently, taking into account the state of the body. If shortness of breath or sharp pain in the heart area occurs, then morning exercises must be stopped. Otherwise, instead of training, you will have to visit the hospital.

Additional training

For those who want to slightly lose weight by exercising at home, aerobic exercises are suitable. You need to do the workout with a heart rate of 120 beats per minute. In this case, fat burning will occur. To determine what indicator is needed, you need to jump rope for 4 or 5 minutes, then measure your pulse. After this, you need to start implementing the complex:

The number of repetitions must be gradually increased. You need to start with 20 repetitions, when the body adapts, you need to do 60 repetitions in two or three approaches. This approach is very beneficial for health. To lose weight faster, you need to use kettlebell exercises. It must be done at home daily. When performing jumping, you need to remember that your neighbors may be sleeping, so you need to carefully choose the place for them. Morning exercises are not considered a full workout, because after it you should have strength for everyday activities. Taking this into account, it is necessary to determine the number of exercises, repetitions and approaches.

Warm-up

Warm-up must begin from top to bottom. First, you need to slowly rotate your head around your neck. If discomfort arises from this, then it is necessary to stop performing; rotational movements can be replaced with inclined ones. In order for the joints to properly warm up during the warm-up of the required complex, it is necessary to carry out circular movements in the following order:

1. Rotate your hands towards and away from you.
2. Rotation of elbows in forward and reverse direction.
3. Shoulder rotation in reverse and forward direction.
4. Rotate the knees around an imaginary axis forward and backward.

When the warm-up is completed, you can begin exercises to warm up the muscles. Exercising in the morning is beneficial for everyone, not only men, but also women and children. With the help of exercises, a man can feel more confident.

In order for the load to be correct and effective, it is necessary to take into account some features:

At first, charging should be easy, after which you need to increase the load. The number of repetitions should be controlled by the man himself in order to recharge himself with energy for the whole day and not get tired. Universal number of repetitions - 8 or 10 times

.

Many men are worried about their well-being and health, so they devote half an hour a day to morning training

. Experts recommend carrying out water procedures in the morning and only after that performing a complex of exercises.

After water procedures, the body completely wakes up. Water gives you a huge boost of energy throughout the day. This is how the body hardens. But it is best to begin such procedures gradually. Sun rays and vitamin D are beneficial for the body, especially for the male body, which is exposed to heavy loads every day.

Before sunbathing, you can perform a small massage manually or using a massager. may consist of a set of exercises, and the training can be very simple or include several complex elements. Expert advice:

1. When doing exercises, you can use exercises that you remember from school.
2. Experts recommend selecting exercises taking into account the characteristics of the body.
3. Many men like to run in the morning; jogging can be done in the gym or on the street.
4. If you are jogging at home, you can simply run in place or use a treadmill.

After this, you need to perform bends or simple exercises with arm movements. If a complex of complex exercises

due to poor health or other health problems, you can use a light warm-up:

This complex is considered to be an example

, it can be adjusted and changed depending on your own physical data. But in any case, you need to make sure that all parts of the body are worked out equally. Only in this case will a set of exercises in the morning bring benefits and vigor.

In order for exercise to bring the greatest daily effect, it is necessary to perform push-ups and bends using dumbbells. In this case, the complex will bring the greatest results and the muscular system will be strengthened. Ultimately, this will have a positive effect on the body.

Charging time

should not exceed 20 minutes. If a man has certain health problems, then it is better to consult a doctor, together with him you can create the necessary complex of morning exercises. Thanks to exercise, a man will always stay in shape. Basic exercise can keep any muscle in good shape.

Attention, TODAY only!

In modern Russian society, there is a stereotype that after 40 years a woman lives out her remaining years and devotes them entirely to adult children, elderly parents and grandchildren. Youth has passed quickly and without a trace, and old age is on the threshold and awaits its next victim. However, we will mercilessly break this stereotype by adopting fitness at home. Why at home? The answer is simple - to involve the largest number of women in a health procedure that has been used for a long time and with great success in Western countries.

If you decide to start training to maintain beauty and health, fitness at home is the ideal solution for women who love their home and a calm environment.

It is ideal to visit fitness clubs, buying coupons or tickets with discounts designed for repeated sessions, where the atmosphere internally and emotionally sets up a positive effect.

But it happens that a lady, although she wants to look younger than her age, has never attended such events. She may feel shy and uncomfortable while working out in front of several compatriots. For this, there is a training system that does not take up much space and does not require special conditions. With home sports equipment, there is no need to go to crowded places and waste time traveling to the nearest health center.

Don't put off starting classes for too long. Since time flows inexorably like a deep river, a delay due to various circumstances may drag on and not lead to positive results. If by the age of 30 you have not created additional stress on the body, then muscle tissue is reduced by an average of 450 grams annually. While fitness classes for women after 40 years of age are a powerful protection and guarantee of health over the next years. Strength training combined with running or tennis prevents osteoporosis and bone loss, thereby strengthening bones.

Fitness professional Douglas Brooks states that “if you don’t exercise, your muscle tissue will lose weight, even if you run a marathon every day.”

Systematic exercises that include the work of the main parts of the body, such as: legs, arms, shoulders, torso and buttocks, lead to strengthening of muscles, joints and ligaments. It is not so much the variety, but rather the frequency of repetitions that gives a noticeable effect for women after 40 years. It is worth noting that body members should begin to tire between 8 and 15 repetitions. For tangible results, it is advisable to use balls, jumping ropes, and dumbbells. By changing them periodically, you use different muscle groups that directly affect the internal organs.

Basics of dance aerobics

Dance aerobics is a set of movements performed to music. This is a type of fitness that allows you to tighten your body, develop endurance, flexibility and is suitable for those athletes who find it difficult to exercise on their own.

Most of the exercises are performed standing. Rare elements of sitting and lying are used only for warming up and stretching. The intensity is average, but there are more active options.

Such activities have a number of positive effects:

• help you lose weight;
• strengthen muscles, especially in the lower body;
• improve posture;
• help in coordinating movements;
• improve heart function and strengthen it.

Attention! There are many areas of dance aerobics, each of which has its own characteristics and level of difficulty. Also, classes differ depending on the chosen musical direction.

Be sure to look: Gallery image with caption: Types, complexes, features: dance aerobics for everyone Gallery image with caption: When you need to bend over: a gymnast for beginners at home Gallery image with caption: Losing weight at home: effective aerobics Gallery image with caption: At work like in the gym: back exercises in office gymnastics

Morning exercises for children (video):

At this age, it is appropriate to use various additional simulators in order to interest the child. The following will serve you well for conducting classes: a fitball, a gymnastic ball, a ring and an exercise stick.

Video “Morning exercises - a complex for everyone”

Charging with fixes (video)

Exercising with your favorite characters Simka and Nolik will charge your children with a good mood for the whole day.

Fun exercise with music:

Morning exercise complex No. 1:

https://youtu.be/iuk0YwPlHZE

The best morning exercises for the stronger sex

The differences between women's morning exercises and men's can be expressed in the table:

As you can see, there are differences between the female and male approaches, but they are not that significant. The best morning exercise for men may include the same elements as a warm-up as women's, but the emphasis is more on strength training. In order not to repeat ourselves, we note only those exercises that are included only in the men's complex:

1. As an option for a good, but not intrusive cardio load, the so-called “shadow boxing” using small dumbbells is considered. Moreover, it is advisable not to limit yourself to blows, but also to perform various rotations of the arms and twisting of the body.
2. Although we are talking about exercise, and not about a full-fledged workout, a few push-ups and pull-ups will not harm a man at all. Especially if you perform them under control and try to stretch at the peak points.

The rest of the exercises are similar to those for women, only the number of repetitions needs to be increased.

The best morning exercise for weight loss

Many people are concerned about the problem of excess weight. For such people, there are special methods of morning exercises that allow not only to effectively awaken the body, but also to get rid of annoying excess weight.

The difference between this complex is that it involves increased load. Therefore, before performing such exercises, you need to let the body wake up using the exercises described in the first complex. It is also recommended to drink a glass of water before starting work.

The morning exercise complex for weight loss includes the following steps:

1. Warm up. It can consist of jumping, swinging arms and legs, bending the body, and rotating the pelvis. A light short run, including on a treadmill, is a good warm-up.
2. Hand training. For this you will need small dumbbells. All kinds of bending, lifting and swinging are done with them. Next, you can do various push-ups that activate the pectoral girdle muscles.
3. And finally, it will be useful to do a set of squats. The main thing is not to rush and follow the technique.

As you can see, exercise for weight loss is not much more complicated than simple exercise (especially for men), however, it is more effective. But let us repeat once again - you should not turn morning exercise into a massive pumping of the whole body in order to burn fat. This needs to be done at another time.

For weight loss, the regularity of physical exercise is much more important than its duration. Therefore, if you want to lose extra pounds, try to do at least a little exercise every day.

Now, in a nutshell, about other types and charging options.