Today many people face the problem of being overweight. Some people simply accept this situation and live like them.
Others begin to lead active struggles for your health and beautiful figure. For this purpose, people sign up for GYM's, go on a diet, exercise independently.
These methods give specific results, but they are often negligible - after all, a complex method needed to fight quality overweight ... Only a proper combination of proper nutrition and physical activity can save you from being overweight in the long run and in the shortest possible time.
Moreover, physical activity does not only mean regular training in the gym, stadium or at home.
Most people, starting with the fight against excess weight, unjustly forget important elements like maintaining good health and body tone like morning exercise, which is performed regularly but is comparable to the effectiveness of weight loss with a full workout.
This is a morning exercise dedicated to our today's article - what we will tell you is a quick morning exercise on the body of the positive influencer, how to properly exercise in the morning, and a complex presentation of a functional morning exercise
The essence and benefits of morning exercise
Morning exercise is not training in the usual sense of the word. The main purpose of morning exercise is to wake the body and prepare it for active work during the day.
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Effective morning exercise activates the process of circulation, metabolism, and allows you to replenish the body's cells with oxygen, which creates a feeling of energy. Also, morning exercises contribute to the release of endorphins in the bloodstream - the hormone of pleasure, thanks to which a good mood for the whole day is added to the charge of vitality.
Many people nowadays do not have the opportunity to exercise regularly and for them morning exercise can be an effective way to keep the body in good condition.
Regular light morning exercise is invaluable for keeping the body strong:
There is virtually nothing wrong with morning exercise. The only downside to this is that in the face of time constraints in the morning, you probably need to get up half an hour earlier to exercise in the morning.
It has no morning exercises and contraindications - it is recommended for people of any age and level of physical health. The only thing worth paying attention to is the correct selection of a separate set of exercises for each practitioner.
How to do morning exercises at home
To make your morning exercises effective for weight loss and beneficial for the body as a whole, the following rules should be followed:
# Recommendations to improve the effectiveness of morning exercises
To get the most out of your morning workout, follow these guidelines:
Morning physical exercise is complicated for health
Although exercise is not training in the full sense of the word, it should start just like any physical training - with a warm-up. In the case of morning exercise, warm-up is done in bed right after waking up. For this:
- First, smile and imagine all the good things that can await you these days.
- Without getting out of bed, extend your arms over your head and stretch well. Feel your muscles start working after a night's rest.
- Lying on the bed, bend your knees, place your hands behind your head. Start using your legs to imitate pedaling while cycling. "Paddle" for a minute.
- Next, make 10 swings with straight arms along the body.
- Sit on the bed. Extend your body towards your feet, try to reach your toes with the palms of your hands. Feel the muscles stretching your back and arms.
Then you can start performing the basic set of exercises. We will present you some simple exercises for all muscle groups of the body, which together, you can choose the best set of exercises for your morning exercise.
Neck exercises
Bend slowly, try to feel how the neck muscles stretch. Perform 4 rounds of repetition of turns on each side.
Exercises for arms and back
Perform a series of circular rotations with your hands on the shoulders and then on the elbow joints - 10 rotations to the left and right. Next, grasp the palm of your hand and make a series of circular rotations at the wrist joints.
Periodically: One hand goes forward, the other back, then spread your arms sideways. When doing this, be sure to keep your posture.
Take the following position: one hand on the belt, the other up, the back straight, legs shoulder-width apart. Perform a series of front, back, left and right torso bends - 10 turns on each side.
Perform a series of circular rotations of the pelvis left and right, keeping the previous exercise position - 10 rotations each.
Exercises for the abdomen and sides
Simulate walking in place for 30 seconds. At the same time, try to keep your knees as high as possible. You need to breathe deeply and measured - 4 steps to inhale and 4 steps to exhale.
Get in a supine position. From this position, lift your straight leg up until it is formed. Frozen for one second in this position with a torso at right angles, and then lower your legs to the floor. Perform 10 of these lifts.
Exercises for legs and buttocks
Return to standing position. Put your hand on your belt. From this position, take alternate lungs with the front of your legs. In the lounge position, wait for 1-2 seconds.
While standing, transfer your body weight to one leg. Hands on the belt. Move the other leg as far back as possible, trying not to lean forward. Freeze in the extreme position for 1-2 seconds, then return to the starting position and repeat the movement with the other leg. Do 10 abductions with both fee
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