Good morning exercise for women and men. The best set of exercises for morning exercises. Exercises for exercise in the morning.

It helps not only to control your weight, but also to take care of your health and good spirits, which is much more important than the fight against extra pounds. For it to be beneficial, it needs to be approached systematically. It is difficult to select the best set of morning exercises, because everyone chooses exercises for themselves, so next we will look at several successful options.

No coffee

Most people are skeptical about physical activity and especially about morning exercises. To get out of the inhibited morning state, use coffee or a contrast shower. But these are just stimulants that do not awaken the body, but only temporarily dull drowsiness and fatigue.

And they give a simply amazing effect - they awaken the entire body, tone the muscles and charge a person with energy for the whole day. Cold shower or a cup of coffee only affects the functioning of the brain and nervous system, and in order to fully wake up, you need to use your muscles and joints. A good morning exercise copes with this task and gives a person great mood and vigor for the whole day.

The benefits of morning exercise

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

The most important thing that morning physical education can give is the improvement of 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.

Charging rules

As with everything else, morning physical education has its own laws and rules, by adhering to which you can guarantee 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:

Immediately after waking up, you should not overload the body with heavy exercise - this can negatively affect the functioning of the heart.
It is recommended to start exercises right in bed. This can be: stretching, bending arms and legs, turning the body and other simple actions.
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.
You need to pay special attention to breathing, because it saturates the cells with oxygen and increases the overall tone of the body.
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.

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:

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.
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.
Frame. We continue to remember the school program. Standing with your feet shoulder-width apart, you need to perform smooth and measured tilts of the body forward, touching the floor with your fingers, and ideally with your palms. 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
Legs. You can start with warming 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.

Besides 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 take a closer look at the complexes for women and men, as well as for weight loss.

Exercises for women

Women's exercises are slightly different from men's both in the level of load and in the principle of exercise. So, let's look at the most successful exercises that the best morning exercise for women should include:

walking in place with maximum knee lift;
and placing them on one knee, you need to slightly extend the second leg forward and perform bending;
lean back and, throwing your arms behind your back, reach your heels with your fingers, then lean forward - and so on in a circle;
feet shoulder width apart. One hand rests on the back of the head, and the second on the belt. The torso is tilted towards the second arm;
placing your hands on your belt, perform head rotations;
rotation of the arms at the elbow and then at the shoulder joint;
squats;
leaning against the wall, alternately raise your knees to your chest;
Lie on a flat surface and, bending your knee, pull it to your chest with your hands. In this position, raise your torso;
and finally - light exercises for the abdominal muscles.

All exercises are performed several times on each side (if their essence suggests this).

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 one may include the same elements as a warm-up as the women's one, 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:

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.
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 are concerned about the problem 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:

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.
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.
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. So if you want to reset extra pounds, try to do at least a little exercise every day.

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

Accelerated complex

A good morning exercise can be quick. This is very relevant, because modern man There is always not enough time. There is, for example, a 10-minute complex, which, being short, allows the body to wake up normally and recharge with energy. It includes non-aggressive work on all joints and major muscle groups.

Qigong

In addition to the standard types of morning physical education, there is also an amazing Chinese technique called qigong. According to practicing trainers, it allows you not only to fill the body with vigor, but also to slow down the aging process, as well as heal annoying diseases. The technique is based on obtaining healing positive energy.

Children's exercises

Separately allocate children's version This complex is found in various manifestations in school curricula. It stimulates healthy physical development child, without overloading the young body, and most importantly, it is designed in the form of a kind of game, which allows you to interest even the most restless kids.

Conclusion

The best morning exercise may be different for each person. We have discussed only the basic principles, which are considered the most universal and effective. As you can see, many of the principles of morning exercises are familiar to each of us from childhood. So there are no obstacles on the path to health and good spirits! The main thing is not to forget that charging is needed to wake up and it does not tolerate overload!

Hypokinesia is the so-called lack of physical activity. People engaged in mental work, as well as schoolchildren and students who have to sit for a long time are its first victims. This condition is characterized by metabolic disorders, insufficient heart function, and blood supply to tissues. In people who don't move much, immunity decreases, chronic diseases worsen, and sleep is disturbed. The person becomes irritable, forgetful, and gets tired quickly. To avoid the state of hypokinesia, first of all, it is advised to do basic morning exercises, which is the same hygienic procedure as brushing your teeth and washing your face.

How does morning exercise affect the body?

To come out of a state of sleep, to the human body sometimes it takes several hours. Is it worth talking about the well-being of a person who “invigorates” himself with a cup of coffee and a cigarette and reading news from some gadget. For those whose work involves sitting in an office, minimal physical activity in the form of exercise is simply necessary.

Exercise improves blood circulation and saturates the blood with oxygen, thus increasing tone and mood. After a correctly selected set of exercises, a person feels awakened and receives a long-lasting boost of energy. Physical activity helps to activate the central nervous system, as well as the senses and vestibular apparatus, preparing the body for the challenges of the working day. Having done morning exercises way of life, a person will soon feel an improvement in the condition of muscles and joints, notice an acceleration of metabolism, increased endurance, loss of excess weight, positive changes in the functioning of organs - lungs, heart.

If exercise in the morning becomes regular, after a while the minimum load becomes insufficient, and a desire arises to engage in some kind of sport or fitness

Anastasia Egorova,

Difference between exercise and training

Morning exercises are light physical activity, comparable to hygiene procedures in the morning. If a person has managed to make it regular, there may be a need to increase the load. There are several ways to satisfy this desire:

make the exercises more difficult;
go to the gym;
take up another sport.

The goals of training in the fitness room and exercise are completely different. A morning set of exercises is a relatively light physical activity, its purpose is to invigorate a person before the working day. Actually, the word “charging” comes from the word “charge.” During training, a person wastes energy, and after it he is unlikely to want to work. Therefore, gym classes should be postponed until the afternoon. It takes three times as much time to train as it does to exercise.

Morning exercise rules

When starting exercise, you should remember a few rules so that exercise brings maximum benefit.

Strong physical activity is harmful immediately after waking up and sudden movements, so you need to start with smooth rotations, turns, and bends.
It is better to perform exercises after some activity (not immediately from bed).
Before a set of exercises, it’s a good idea to drink a glass of water.
Do exercises on an empty stomach, before breakfast.
For morning exercises, you can use rhythmic music.
If gymnastics is more like stretching, it is more logical to turn on calmer music.
Clothing for exercise should be comfortable.
Charging should be done in a ventilated room, with an open window or vent (depending on the season).
After gymnastics, it is advisable to take a shower.
Correctly performed exercises should leave behind a feeling of vigor, not fatigue. Otherwise, you need to reduce the load.

How to choose exercises?

Complex morning exercises– it’s an individual matter, but there is general principles, which should be followed when forming your charge. These are bends and rotations with different parts of the body, squats and breathing exercises, stretching and bridge, plank and push-ups. You need to choose your exercises based on your own feelings. Charging shouldn't be boring.

Here are some exercise options for gymnastics in the morning:

To strengthen the muscles of the neck and head (tilts left and right, back and forth; circular rotations - perform smoothly).
For different parts of the arms (rotations with hands clenched into a fist; rotation of the shoulders - together and alternately; rotations with the elbows and forearms; swinging the arms.
Loads for the entire body (bending forward - as low as possible; bending to the sides with the upper part of the body; rotation with the pelvis.
Exercises for legs (swinging legs back and forth, to the sides; squats; knee rotations).

The complex can be diluted with exercises with a hoop, expander, jump rope, abdominal pumping, exercises with light weights (dumbbells 1-5 kg), running in place.

Each exercise is performed 8-10 times. The intensity and complexity increases gradually. The starting position for all exercises is hands on the lower back, feet shoulder-width apart. All turns, tilts, and rotations should not be sharp.

How to start?

It's never too late to start doing exercises in the morning, even if you retirement age. For some people, life is just beginning at this age. Now is the time to take care of the health of the body. Doing morning exercises is much cheaper than treating endless cardiovascular diseases, joints and bones suffering from hypokinesia.

To start exercising, it is better to choose a vacation time, because often a working person simply does not have enough time in the morning to exercise. In any case, you can’t force yourself. The impetus for starting classes should be a powerful motivation for recovery, weight loss, self-improvement, and increased productivity of the working day. There are always many reasons to start something.

How to develop the habit of doing morning exercises?

Reschedule your morning. Remove things from your to-do list that can be done in the evening.
Set your alarm 15-20 minutes earlier than your usual wake-up time.
Replace the habit of lying in bed after waking up with exercise.
A set of morning exercises should be written down on paper.

If a person manages to make exercise part of his daily regimen, he will very soon notice positive changes:

work productivity will noticeably improve, since with the acceleration of blood circulation, the supply of oxygen to the brain improves, therefore, the activation of mental activity;
improved blood flow also improves metabolism, which is so necessary for weight loss;
the person becomes more disciplined;
Regular physical exercise has a general strengthening effect on the body and strengthens the immune system;
the functioning of the heart, lungs, and blood vessels improves significantly;
a person suffering from physical underload is irritable.

All these points become a reality as soon as the smallest physical activity enters a person’s life, which he will soon want to increase. Exercise in the morning - minimum required, allowing you to feel young and vigorous until old age.

You are walking along a sandy beach with your loved one. It's easy and calm for you. Enjoy life. And suddenly...
...the sound of an alarm clock! The morning suddenly fell on your head, and nothing can be done about it. I'll have to get up, but how? The warm bed is not going to let you go, your eyes still don’t want to open, and your head is still busy with sweet memories of the sandy beach from your dream...
Most people will lazily throw back the covers, slowly sit on the edge of the bed and, on the second or third try, finally get their feet into the slippers. The whole body is still asleep, but in this state you need to manage to enjoy a tasteless breakfast, then spend a long time jostling on public transport, getting to work... And work - after all, you have to work at it! When you imagine all this, it makes you feel sick.

Away with excuses...

And what prevents you from ensuring yourself a high mood and good physical tone in the morning? You just need to devote a few minutes to morning physical exercise. At these words, many automatically begin to come up with various excuses, like, in the morning, there is no strength for anything, and there is not enough time, and in general, I heard somewhere that this is very harmful. Let's look at everything point by point together with MirSovetov.

So how can you do your morning exercises to get the most out of them? MirSovetov offers you a fairly simple and understandable approach to morning classes.
First, allow your body to wake up. Slowly get up and wash yourself. Feel ready for the stress. This usually takes about 10-15 minutes after waking up.
Secondly, always start your exercises with a light muscle warm-up and. Your task is to fill the muscles with blood. This will increase their tone and protect them from stretching.
Thirdly, think about what exactly you want to get from morning exercises. There aren't many options here. Typically, exercise is either a way to wake up (in which case it can generally be limited to just a warm-up), or a path to high muscle tone (then after the warm-up you should add stretching exercises, light running and possibly strength exercises with its own weight). Based on all of the above, general scheme Your morning should look something like this:

We woke up.
WE FELT like we woke up.
Warm-up – 2-3 minutes.
Basic exercises – from 3 minutes.

Basically these are rotational movements in all more or less large joints of the body. They are usually performed in the following sequence (but this is not at all a prerequisite):

Turning the head from side to side, nodding up and down, rotational movements of the head.
Rotational movements of the hands clockwise and counterclockwise.
Rotational movements in the elbow joints.
Warm up the shoulder joints. Raises of arms through the sides up, “scissors” with hands in front of the chest, rotational movements.
Tilt the body forward and to the sides. Rotation of the pelvis alternately in both directions.
Swing your legs back and forth and to the side.
Flexion-extension in the knee joint.
Sitting with legs extended, rotate the ankle alternately in both directions.

Exercise options for the main part

Stretching and gymnastics:

You can come up with exercises yourself, and if you can’t come up with them, look for them among those offered in the “Read also” section, immediately below this article. Just choose comfortable movements for yourself and perform them in a mode of 3 to 8-10 repetitions. Don’t forget that exercises improve your body tone and improve your mood. This means that your favorite exercises will bring significantly more benefits than those that you find uncomfortable.

By the way, the Chinese have always been considered the most fanatical fans of charging. Their houses even have special rooms in which, from early morning, even before breakfast, the whole family, including the elderly and children, gathers to do morning exercises together. In the suburbs of China, in almost every park at certain hours (which often coincide with sunrise and sunset), you can see groups of 3-15 people doing various types general developmental gymnastics or martial arts.

MirSovetov advises paying special attention to morning exercises for people, especially men, for whom it is the only workout for the whole day. But a man should always be physically fit and strong.

For these purposes, you will have to push the standard boundaries of charging a little and supplement them with strength exercises with your own body weight. In fact, you need to perform only 3-4 of the most effective movements.

These exercises can be combined into a small complex and performed immediately after warming up as the main part of morning exercises.

Let's summarize. Any exercise has an obligatory part - warm-up (2-3 minutes). It is designed to activate all life processes and prepare the body for the main load. If your goal is simply to wake up, then you can finish your exercises. If you want something more, then after the warm-up you will have to do the main part, which should consist of stretching movements or simple strength exercises (3 minutes or more).

Our lethargy in the morning can be explained by only one thing - the body, despite awakening, remains in a calm and sleepy state for some time. In order to finally wake up, it takes about 2-3 hours. Washing your face in the morning will help you cheer up a little, as it allows you to send a certain impulse to the central nervous system. But without bringing your muscles and joints to work, you won’t be able to fully awaken. This is why a person needs morning exercises. Before you begin the process of carrying it out, you need to understand the usefulness of a set of such exercises.

Any physical training requires 3 or 4 visits to the gym per week and thorough muscle loads. Then, as classes in the morning carry only a health-improving meaning. The maximum benefit from morning training will be only when, during the process of execution, the set of exercises is improved and complicated. It is recommended to carry out charging in a well-ventilated area and wearing clothing that does not restrict movement. It is best to finish your classes with a contrast shower.

The obvious benefits of morning exercises are as follows:

Improves mood;
Increased vitality;
The level of drowsiness decreases;
Lethargy and fatigue disappear;
The syndrome, which is clearly expressed in an irritable attitude towards the outside world (hypokinesia), disappears.

Since charging has a completely different purpose, there is no need to turn it into a regular training process. After all, the name itself suggests that these activities are designed to charge the human body with energy for the whole day. Unlike exercise, training aims to strain the muscles, exhausting the body. At the end of it, the body always wants to rest, since a lot of strength and energy have been spent. Without some preparation for training, you can cause irreparable harm to your body.

There are people who, along with a morning jog, prefer to do all sorts of strength exercises for various groups muscles, arms and abs. This complex takes longer than regular charging, about 40-50 minutes. Therefore, it is incorrect to call such loads charging. After all charger- This is a set of physical exercises that are intended to knead joints and muscle tissue.

This complex is often combined with some power loads, but the number of them, as well as the type and duration of implementation, largely depends on physical training, desires and availability of free time. What are the best times for sports activities? The most optimal time for power loads on the body - this is after lunch, but exercises are best done in the morning.

Correct morning exercises

The gradual awakening of the body does not accept any heavy loads immediately after sleep that force the heart to switch to more active work, causing irreparable damage to the heart muscle.

There are exercises that can be easily performed directly in bed. These include warm-up exercises that do not carry any load. At the same time, remember that they are not enough for a cheerful and active well-being throughout the day. You will need to walk a little, take a shower or just wash your face, drink a glass of water and only after all this do the basic exercises.

Morning exercises is carried out to the music, which is selected for each individual individually. The presence of intense exercises in the complex forces you to select music whose tempo will be about 140 or 170 beats per minute. Many compositions of our time have exactly this tempo. When performing exercises in a calmer rhythm, slow songs are selected. To properly organize body movements and coordinate your breathing with them, it is recommended to select songs of a rhythmic nature.

That morning exercise that gives you good spirits and a surge of strength is considered the best. The main mistake in charging is excessive loads. Many people forget that the main purpose of exercise is to tone up. Her idea is not build-up muscle mass. The best way Determining the degree of stress on the body is how a person feels. The body should not feel tired or overly tired. With these symptoms, the necessary measure should be to reduce the load.

Set of exercises

There are several options for exercises performed during morning exercises, but there are some basic ones among them.

A set of exercises for the cervical region

Making head turns to the left and right;
Inclined movements of the head left-right, forward-backward;
Circular rotation of the head at a slow pace.

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

Morning warm-up for arms

A set of core exercises

Leg warm-up

Additional set of exercises

To the above exercises done in the morning, you can add the following strength training:

press swing,
rotational exercises of a gymnastic hoop,

I decided to do a little work on my figure, and as always, I’m eager to do it together with you. Well, what can I do, that’s the kind of person I am, I’m ready to do anything, as long as I’m in good company.

Admit it, did you gain it over the winter? Are you losing weight? I, as you all know, am a young lady with overweight, and therefore for me the issue of losing weight is always in the first place. But today I want to talk not about diets, but about... physical activity. Or more precisely, how to do exercises to be beautiful and cheerful, and at the same time not kill anyone in the morning.

Why do you need charging?

I don’t know how you wake up, but for me it happens like this - first I hear the nervous squeak of the alarm clock, then the clatter of dog claws on the parquet, and after that my morning begins.

Whether I like it or not, dogs are sure that if the alarm clock rings, it’s time to get up. Luckily, I don't have to walk with them in the morning, so after a quick cuddle, my morning begins with the usual hygiene procedures, followed by a cup of coffee, getting ready, and finally the drive to work. I have been living in this mode for the last five years.

I can’t say whether I like it or not - there was no way to compare it with anything. But just recently I went on a business trip with a colleague, and she did exercises in the morning - it turned out that I was inspired and did it with her. So what can I say guys? If you know how to do gymnastics, then start tomorrow - the buzz is incredible. However, first things first.

When I asked a colleague why she needed this (and she, I note, in excellent shape and goes to the gym every day), she told me why she needs exercise.

Why do you need to do exercises in the morning:

it helps to warm up and stretch the muscles, making them less tired during the day;
thanks to exercise, you can wake up faster and better than with coffee;
vitality and mood increase.

In general, it sounded very convincing, and I decided to try it. The entire time I spent on the business trip, I got up and forced myself to study with her. The results pleased me - my muscles tightened (my palm began to fit freely through the waistband of my skirt), my complexion evened out, and I began to sleep better. All that remains is to figure out how you can force yourself to do this at home.

Rules for good morning exercise

I’m sharing secrets from a colleague - I tried all of them on my own carcass, and I can vouch for each one.

You need to exercise regularly. Even if you are very lazy. After all, a quick charge will literally take ten minutes.
If you can't bring yourself to get out of bed, start doing exercises right there. Yes, it is less useful than on a hard surface. But this is much more useful than being lazy.
Open a window or balcony when doing exercises in the morning - this will help saturate the blood with oxygen.
You only need to take care of yourself positively - if you suffer every morning and literally try to force yourself, it will bring neither pleasure nor benefit.
Charging should be short - just motivate yourself for ten minutes, this is quite enough.
Get into the habit of doing “lazy gymnastics” sometimes - choose the exercises that are most pleasant for you, your favorite, and do them when you are really lazy. If you are lazy more than once a week, then reconsider the set of exercises you are doing.

How to practice at home

If you are thinking about how to do morning exercises correctly, then you are on the right track - it is very important to do the exercises correctly. The fact is that in the morning our muscles are sleepy, sluggish and therefore very susceptible to injury (confess, how many of you regularly trip or twist your leg in the morning?).

This means that great attention must be paid to safety precautions. It’s not that I was a bore, but on the very first morning, despite my colleague’s recommendations and the offer to at least lay a towel on the floor, I tried doing lunges directly on the floor. It all ended with a sprain.

Therefore, I strongly advise you - you also need to follow safety precautions at home! To practice at home, a regular T-shirt and sweatpants will do; shoes are not required. If you, like me, have no love for dressing up, then you can get by with a long T-shirt and underwear.

Train yourself and your body to the same set of exercises. I am guided by what my colleague taught me - she took some exercises from the bodyflex system, some asanas from yoga, and added dance elements and stretching. It turned out to be a good leisurely complex that can be easily done at home.

By the way, pay attention - leisurely! Of course, this depends on your character and temperament, but remember that you need to gradually set yourself up for drive, otherwise your body will experience stress every morning.

Working out at home is as easy as shelling pears, you just need to turn it on good music, open the window and stay alone in the room. After a couple of days, you will realize that it is much easier to force yourself to get out of bed, and after a few more days you will notice obvious results. The main one is physical comfort during the day and good mood.

Well, as a young lady of Rubensian shape, I cannot help but note that morning exercises clearly benefited my figure - muscle tone and skin turgor improved.

Pay attention to bodyflex - this technique seems to me most suitable for a working adult woman who is focused on results (well, like all of us). What I like most is that the full complex only takes fifteen minutes.

I wish you success and good health!