Morning exercise is a healthful exercise for raising muscle and emotional tone. It is necessary for children, young and old.
Rules for building morning exercises
Basic principles of organization of physical exercises:
- total duration of 15-10 minutes;
- the number of repetitions - 10-12 times;
- a combination of breathing and exercise;
- beginning from the upper sections of the body;
- maximum load in the middle of the cycle;
- at the end of classes - relaxation, deep breathing.
When performing the amplitude of movements should increase gradually.
The goal - to cheer up after sleep. The rhythm of performance must be dynamic (20-30 seconds per approach), not cause fatigue at the end. Ventilation of the lungs, thanks to deep breathing, will help mobilize metabolic processes. Muscle contractions will massage the internal organs (liver, stomach, intestines).
The awakening of muscle groups and internal organs begins from the neck and shoulder girdle, shifting to the abdominals and back, then to the lower limbs. The final stage is breathing training at a slow pace. The maximum power load is performed for the shoulder girdle and the abdominals.
To complete the stimulation with water procedures, for a rush of blood to the skin. Stimulation of all body systems will make them more enduring and adaptive.
A set of exercises for women
Before starting the morning charge, you need to ventilate the room or go to fresh air. Take a few deep breaths with your arms up.
Warm up to warm up all the muscles
Circular rotation of the shoulders: shoulders as much as possible lift up when rotating forward and backward.
Warm up the cervical vertebrae: move your head smoothly in all directions.
Tilts to the sides: the right arm on the belt, the left straight line at the top, two spring turns to the right side; change hands, the same to the left.
Circular rotation pelvis: the body in place; 5-6 rotations.
Circular rotation of the body: the muscles of the body are strained, the maximum amplitude of the deflection back and forth.
Foot training:
- legs together, arms help to rotate the half-bent knees alternately right, left;
- alternate warming up of the ankle (put a foot on the foot pads and make rotation, change the foot).
End of the workout.
The main complex
Squats. The legs are shoulder-high, the heels must not be lifted off the ground, the back is straight. Crouch, straight arms pull forward. Number of sittings: for young people 35 times, for older people (over 40 years old) due to well-being.
Lunges forward: alternately one leg forward, bent at the knee, both hands on the knee, several flexing-swinging movements; change leg. To the sides: from the position of the foot together the maximum step to the right with simultaneous deviation to the left, touching with the tips of the toes of the foot; to the left.
Training for the press. Lie on your back:
- legs bend, hands behind the head, lift the body 30 times (reduce the load with age because of well-being);
- cross the legs, perform twisting movements, lifting the body with a deviation; perform alternately;
- relying on the heels, shoulder blades and elbows, raise the pelvis (at least 6 times);
- arms along the body, straight legs lift up, tear the pelvis from the floor for 10 sec.
Training for the spine and shoulder girdle. Get up on all fours:
- head down, arching his back, lift up, stooping; the number of repetitions 10-20 times without holding your breath;
- wave-like movements, sagging in the back from hands to heels and vice versa;
- stand firmly on the tips of the fingers and toes, the back is even, all the muscles of the body are tense; maintain a static posture for 1 minute (30 seconds for those over 40 years).
The transition to relaxing activities. The final stage: stand up, walk in place with a high raising of the thigh, at a slow pace, for at least a minute.
Morning exercises: the best complex for weight loss
Diet in combination with exercise is an effective method for losing weight.
After warming up the muscles, all actions are performed with the greatest possible intensity and amplitude.
- Running in place with his hips raised high, arms bent at the elbows for 30 seconds.
- Jumps: legs to the sides, arms up, 30 seconds.
- Relaxation. Deep tilt, inhale through the nose; straighten, exhale - through the mouth. Repeat 3-4 times.
- Kneel down, arms wider than shoulders, push up from the floor 12 times. The back is straight, the legs from the floor can not be torn off.
- Lunges straight at least 24 times, with maximum acceleration, maintaining a right angle in both knees.
- Pronation. Hands canopy, pull straight, legs straight. 12 times lift the body without touching the floor with your hands and chest. At the bottom - exhale, at the top - inhale.
- Coup on back. The knees are bent at an angle of 90 degrees. Bent arms touch ears, shoulder blades do not touch the floor. Without lowering the shoulder blades 15 pelvic lifts with exhalation at the top. Without interrupting the transition to tightening the upper abdominal muscles. The pelvis is stationary, lifting the body to the knees, without lowering it to the floor. Above - a breath. Repeat 15 times.
- Relaxing supine, legs bent, 30 seconds. Stand up, walk, regain your breath.
- Second round Lunges forward 24 times. Hands on the belt, knees at right angles.
- Repeat action at number 6.
- Repeat set number 7.
- Relaxation. Inhale-exhale with a slope and slow walking.
- Third round Squats. The legs are wider than the shoulders, the back is straight, the heels are not torn off the floor. 25 times.
- The transition to push-up. Repeat action at number 4.
- 15 lunges ago: supporting leg at an angle of 90 degrees, the abduction back to a straight leg.
- Repeat 7 numbers.
- Relaxation, restoration of breathing.
Performing actions in this mode requires physical training.
Complex exercises for morning exercises for men
Start charging with a massage of the fingers, hands, face, neck. Then take a few deep breaths: take your shoulder blades back, slowly raise your arms up - inhale, lower your palms down - exhale. Slow bends to the side: right, left hand up, right slides over the thigh - inhale, while straightening - exhale. Similarly with the action to the left.
Warming up muscles:
- sit down - inhale; stand up - exhale;
- rotational movements with half-bent arms back and forth;
- close the palms of the hands, thumbs on the solar plexus, legs at shoulder level; 10 turns, nasal breathing;
- arms up with a backward bend, deep tilt to the ground; not taking your fingers off the ground, crouch, swing, straighten your legs, not straightening; on the exhale, straighten yourself, bending backwards;
- legs wider than shoulders; leaning forward on the exhale alternately to the foot, in the center, to the foot; touch the head of the earth, the forehead of the knee.
- crouch on the bent leg, heel canopy; the other leg is straight stretched to the side; slowly move the straight body to the other foot; 10 repetitions.
Restoration of breath.
Static load (each approach for 30-40 seconds):
- to bring hands in the lock behind the shoulder blades, while straining the muscles of the chest and back;
- to stretch one's arms in the lock in front of him, lowering the head, straining the shoulder girdle, the press, the neck;
- to incline a head, hands on a nape, to strain extensors of a back.
Restoration of breath.
The peculiarity of male charging - it should not turn into a training with pumping muscles with the help of weights and great effort. This is a warm-up that will make the body wake up, saturate the cells with oxygen.
Exercises for morning exercises for children
In kindergarten
Physical exercises in kindergarten are conducted from 3-5 years old. They are necessary for the development of motor skills, coordination of movement, giving the correct posture. Part of the time should be spent in a game form, use the musical accompaniment.
- Introduction: walking, easy running in a circle.
- The main part (resume 6 times).
Sitting position on the chair:
- change the position of the hands (up, down), maintaining balance;
- change the position of the legs (one leg moves under the chair, the other straightens);
- side bends.
Standing position, holding the back of a chair:
- squats;
- jumping on two legs;
- jumping on one leg alternately.
Walking in a circle.
The final stage. Finger gymnastics, playing breathing exercises.
Every two weeks, exercise needs to be updated to keep the child's interest in physical activity. Performing assignments in a playful way at the last stage will give an emotional coloring to the exercises. The duration of charging in kindergarten is 7-10 minutes.
At school
School charging can be carried out during the break and at the gym class.
At recess, children perform exercises for the hands, hands, and fingers: squeeze, unclench, twist, shake hands, wave their hands.
A few deep breaths, walking on the spot will help switch attention, increase pulmonary gas exchange.
In a physical education class, after a short jog in a circle, schoolchildren perform the complex for 10-12 minutes:
- head rotations and tilts;
- circular movements of the shoulders (fingers on the shoulders);
- circles with hands;
- body slopes;
- turns;
- hands behind the head in the castle, squats;
- feet at shoulder level, touch the floor with your hands;
- alternate lunge foot forward;
- squats;
- warm up of the ankle and hands (rotation of the hands, the foot rotates with an emphasis on the thumb).
Regular physical exercises will be the basis for modeling the lifestyle in the future.
How to get into the habit of doing exercises in the morning
With all the awareness of the benefits of gymnastics, not everyone can force himself to do it. The explanation for this is not only laziness and the desire to sleep. The subconscious dictates its own laws, which can be overcome if you understand the methods of struggle.
Our vital activity is largely controlled by the subconscious, which determines the most secure and economical forms of existence of the human body. Preserving health through physical effort immediately after waking up is not included in the code embedded in the human brain by evolution.
As a motivational argument, the following options are appropriate:
- lose weight;
- to succeed in the activity (courage of the mind and body are necessary components);
- overcome depression;
- set an example for children.
Programming means self-suggestion of the obligation to fulfill the decision. It requires effort and time. In the evening, before bedtime, you need to imagine the beginning of the next day with a mandatory physical exertion.
In the morning, after charging, congratulate yourself on a little victory over laziness. Over time, when the morning classes will become a habit, it will be enjoyable and will not require effort.
Morning exercise complex is useful at any age. It helps to improve the body as a whole, to overcome depression, stress. Activation of metabolic processes will provide an opportunity to maintain weight within the normal range, improve the condition of the skin and hair.
The time spent on a few squats, push-ups, rotations, will be the prevention of diseases of the joints, heart, blood vessels, reproductive organs. Daily exercises will help to overcome stagnation in the internal organs.
Special children's exercises contribute to the overall strengthening of the muscular system, the development of motor coordination. The habit of doing gymnastics in the morning will give a charge of good mood and vivacity for the whole day. Pick up for your taste wellness program of morning exercises is not difficult.
Another set of exercises for morning exercises can be viewed in the next video.
