Morning exercises are a warm-up before the working day. They help the circulatory system adjust to the daily activity and improve the supply of oxygen to the muscles, brain, internal organs and tissues. After sleep, blood circulation throughout the body slows down, breathing may be less deep and superficial, and the nervous system is inhibited. You can’t give yourself a serious load, such as running or strength exercises, immediately after waking up – the body will not cope with it, there is a high risk of getting injured or even disrupting the balance of various systems. But after morning exercises, you can at least go to the gym, at least to work.
So, the goal of morning exercise is to gradually improve blood circulation throughout the body, which helps to activate metabolism. And even if you spend the whole day in the office, morning activity will help maintain tone and vigor.
When and how?
It is best, of course, to do exercises every day. Ten to fifteen minutes is enough, but if you wish, you can increase the duration to half an hour. If you can't do it every day, do it as often as you can, in any case it will be more useful than doing nothing at all.
It is usually recommended to do the exercises BEFORE breakfast. But you must drink water before exercising, at least a glass. After all, you did not drink for at least 8 hours while you were sleeping, and a certain amount of water was released with urine and sweat. Since the body lost fluid, the blood became somewhat thicker, so drinking enough fluid is important for optimal functioning of the cardiovascular system during physical activity. So, water is needed, and those who cannot live without coffee or tea can drink these drinks too. But a standard cup of coffee (50 ml) will not thin the blood, so supplement it with another liquid.
Now let's find out the intensity of the movements. Remember a simple rule: the colder the weather, the less actively you should start. If in the summer you can exercise at a moderately fast pace, feeling a slight increase in your heartbeat, then in the winter start more smoothly, with less intense movements. Focus on your own well-being and the ability to speak freely while performing the exercises.
The subtleties of choice
It is worth starting with low-intensity exercises, gradually increasing the load. Unlike a full-fledged workout, after charging you should in no case feel tired. If this happened, then shorten the morning warm-up or make it slower. At the same time, morning gymnastics is not relaxation and stretching. During the lesson, you should feel that your heart has started to beat faster, your breathing has quickened. After the morning gymnastics, you should definitely feel lightness and cheerfulness. If after charging you plan to go to the gym or, for example, ride a bike, the charge should be longer and end with a higher pulse than usual.
Another important point is breathing. Try to breathe as deeply as possible, not only with a full chest, but also with your stomach. This will help to fully engage the lung volume that could not be used at full capacity during sleep, and will increase the amount of oxygen entering the blood. In turn, sufficient saturation of the blood with oxygen is a necessary condition for the effective production of energy in the muscles during movement, which makes the exercises more useful.
Practice
Now let's look at what exercises are useful to include in your morning exercises and how to perform them correctly.
👉 It is best to start with pulling your arms up, turning your head, and rotating your arms to develop your joints. When you pull your head up and turn your head, never throw it back (don't lower your head to your back). It is better to first slightly bend your arms and legs at the joints, without straining, and then start rotating them at a moderate pace.
👉 Use compound exercises, i.e. those that involve all the muscles of your body. For example, walking in place or around the yard. Don't forget to move your arms during it and don't slouch.
👉 Great exercises for training are squats and lunges. You should not go too low, so that the angle in the knee joint is straight or obtuse. In no case do not lower your knees during squats.
👉 Another complex exercise is push-ups. Few people can do push-ups from the floor, leaning on their toes, as they require good physical fitness. Feel free to simplify this exercise. The easiest option is to do push-ups with your hands on the wall. The further your feet are from the wall, the harder it is. A little more difficult is to do it with your knees on the floor, your hands on a chair or sofa. Even more difficult is to do it with your feet (toes, not knees) on the floor, your hands on the sofa. Finally, the “female” option is to do it with your knees and hands on the floor. When you can do push-ups like this 20 times, move on to your hands and toes.
👉 You can do the workout with dumbbells or other weights. In this case, choose exercises that again involve the maximum number of muscles. That is, do not just bend and unbend your arms, but do inclines in different directions with weights, squats, lift dumbbells from the floor, etc. But exercises for the press (twisting, leg raises), although useful for strengthening the core muscles, are usually less of a priority for the main goal of morning workouts – quickly starting blood circulation throughout the body, since they involve a limited group of muscles. Therefore, if your time is limited, for maximum benefit, focus on complex movements. If you want to add exercises for the press, they can be performed at the end of the workout or included in a full workout during the day.
👉 Finally, another option is to exercise with equipment that involuntarily engages the whole body. For example, a short bike ride, spinning a gymnastic hoop (hula hoop), stretching an expander, etc.
Overall, as you can see, morning exercises are very simple and at the same time very effective.
Джерело: ukr.media
