In the minds of every person, exercises for charging are a complex of simple movements without additional increased load aimed at awakening the body after a long night's sleep. The goal of morning exercises is to increase flexibility and a general physiological mood for working day activity. During the exercise, blood supply to the muscles and internal organs improves.
During a night's rest, blood circulation in the body and the performance of all vital systems slow down. Therefore, it is not recommended to produce increased physical activity after waking up. Otherwise, imbalance or microtrauma may occur. And after a light morning workout, you can work and go to the gym.
Exercises for charging are best done daily, if conditions allow - in the fresh air. Ten to twenty minutes will be enough for such exercises. It is advisable not to miss the workout. Before the morning warm-up, you should drink a glass of water. During sleep, the blood thickens, physical light exercises will only enhance its circulation in the "undiluted" form. And this is an additional load on the heart muscle.
Exercises for charging should begin with low intensity, breathing deeply in the stomach, but not in the chest. This breathing technique helps to expand the caked lungs overnight and increase the amount of oxygen entering the bloodstream. Gradually, the load is worth increasing. It improves blood circulation and metabolism.
At the moment, there are several varieties of exercises:
- morning exercises - exercises aimed at awakening the body;
- morning exercises for pregnant women - a set of exercises to improve motor activity of a woman and the fetus;
- charging for the organs of vision - exercises aimed at improving vision and treating eye diseases;
- morning exercises for weight loss - a system of exercises designed to burn fat.
In order for exercises for charging to bring vivacity, you should first stretch, smile, set yourself up for positive, calmly get out of bed, perform morning hygiene procedures and turn on the music.
Morning work-out. Exercises
- Sitting or standing, the head tilts forward - backward, to the right - to the left, and rotates clockwise and counterclockwise.
- Alternate swings and rotational movements of the left and elbow joints, arms, hands. Exercise "scissors" with your hands.
- Put the legs shoulder-width apart and tilt the body to the left - right with a flat back, make circular movements with the pelvis.
- Torso You need to alternately try to get your hands on the heels and tips of the toes. If this movement turns out to be easy, it can be complicated by trying to put your palms on the floor.
- Swing feet. Holding on to the support, one should alternately make swing movements with the foot and rotational movements with the foot (forward - backward, right - left).
- Squats and lunges. There should be at least five exercises at a time. To complicate the exercise, you need to squat with a straight back, without lowering the heel to the floor.
These are light warm-up exercises. After such a warm-up, the load can be aggravated by swinging the press, push-ups, exercises with dumbbells, torsion of the hoop, stretching the expander, etc.
Charging exercises can be changed every time. The main thing is that they bring pleasure and cheer up.