Good morning exercises for women and for men. The best exercise for morning exercises

A good morning exercise helps not only to control your weight, but also to take care of your health and vigor, which is more important than fighting against extra pounds. To make it useful, it's worth systematically approaching it. It is difficult to single out the best complex of morning exercises, because everyone chooses the exercises for themselves, so hereinafter we will consider several successful options.

No coffee

Most people are skeptical about physical activity and even more so for morning exercises. To exit from the braked morning condition, coffee or a contrast shower is used. But these are only stimulants that do not awaken the body, but only temporarily dull sleepiness and fatigue.

And morning exercises give simply tremendous effect - they awaken the whole body, lead the muscles into tonus and for the whole day they charge the person with energy. Cold showers or a cup of coffee affect only the work of the brain and nervous system, and in order to fully wake up, you need to use muscles and joints. Good morning exercises copes with this task and gives a person a great mood and cheerfulness for the whole day.

The Benefits of Morning Physical Education

Before we consider the best set of exercises for morning exercises, let's find out what else is useful for morning activity.

The most important thing that morning exercises can do is improve the body. But this is possible only with the system approach, which involves not only regular execution, but also gradual complication of exercises. Immediately after charging, you can feel how the body "blooms": the mood rises, and the brain and nerve cells begin a full-fledged work. All this in the end leads to new successes and conquest of desired heights.

Charging rules

As in everything else, in the morning physical education there are laws and rules, adhering to which, you can guarantee yourself a quality result. Otherwise, even a simple morning activity can lead to negative consequences. Let's find out what to do in order to get a good morning exercise:

1. Immediately after awakening, you can not overload the body with heavy exercise - it can negatively affect the work of the heart.
2. It is recommended to begin exercises directly in bed. This can be: stretching, bending the arms and legs, turning the trunk and other simple actions.
3. Getting up from the bed, do not immediately start charging, you first need to give the brain and nerve cells a couple of minutes to wake up. During this time you can wash yourself. Now you can start the basic set of exercises.
4. You should pay special attention to breathing, because it saturates the cells with oxygen and increases the overall tone of the body.
5. Do not overwork, as the main purpose of charging is to awaken, and not to pump up a pile of muscles. If the body signals about fatigue, be sure to listen to it.

The best exercise for morning exercises

Maximum stimulation of the body is achieved only when performing well-chosen exercises. As you probably know, there are a lot of methods and types of morning physical education. As in any other sport, there are fundamental exercises that are included in any competently designed system. Let's consider them:

1. The area of the neck. Here, standard slopes, turns and head rotations come to the rescue, which improve the flow of blood to the brain and awaken the entire body.
2. Arms. Start heating joints is recommended with the rotation of the fists or brushes closed in the "lock". Then comes the rotation of the forearms and finally completely extended arms.
3. Housing. We continue to remember the school curriculum. Standing with legs spread apart, you need to make smooth and measured slopes of the body forward, touching your fingers, and ideally - with your hands and the floor. Then, putting your hands on your belt, you need to perform a rotation with your pelvis. It remains only to make lateral slopes. To do this, one hand remains on the lower back, and the second stretches toward the slope.
4. Legs. You can start with the warm-ups with your feet. In this case, do not bring them to a critical height. For each leg will be enough 10-15 mahov. The next stage is lifting the legs to the side. After this, circular rotations of the knee joints are made. And finally - sit-ups. There is no need to try to squeeze all the forces out of ourselves, because we do exercises.

As you can see, the complex is not at all complicated. It is suitable for everyone and allows you to feel a surge of energy after the first session. But the good mood in the morning helps a person to achieve success throughout the day.

In addition to the general rules, there are also specialized techniques that are designed for a narrower range of people: separately for men, women, children, for those who want to lose weight, or with an emphasis on a particular problem area, for disabled people, etc. Next, we will take a closer look Complexes for women and men, as well as for weight loss.

Exercises for women

Female charging is slightly different from the male one both in terms of load level and in accordance with the principle of exercise. So, let's look at the most successful exercises, which should include the best morning exercises for women:

• Walking on site with the maximum rise of knees;
• Crossed fingers and laying them on one knee, you need to stretch the second leg forward slightly and perform bending;
• Bend back and, throwing back his hands, reach for his heels with his 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 other on the waist. The torso is tilted toward the second hand;
• Putting his hands on the belt, perform the rotation of the head;
• Rotation of hands in the elbow, and then in the shoulder joint;
• Squats;
• Leaning against the wall, alternately raise your knees to your chest;
• Lie on a flat surface and, bending his knee, pull his hands to his chest. In this position, raise the trunk;
• And at last - easy exercises for the muscles of the press.

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

The best morning charge for a stronger sex

Differences between female morning exercises and masculine can be expressed in the table:

As you can see, there are differences between the male and female approach, but they are not so significant. The best morning exercises for men can include the same elements as a warm-up for a warm-up, but the emphasis is more on power performance. In order not to repeat, we note only those exercises that only enter into the male complex:

1. As a variant of a good, but not intrusive cardio load, the so-called "fight with the shadow" is considered with the use of small dumbbells. And it is advisable not to limit yourself to blows, but also perform various rotation of the arms and twisting the body.
2. Although the conversation is about charging, and not about full-fledged training, a few push-ups and pull-ups to a man do not harm at all. Especially if you do it under control and try to stretch out at the peak points.

Otherwise, the exercises are similar to female exercises, only the number of repetitions should be increased.

Best morning weight loss exercise

Many are concerned about the problem of 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 assumes an increased load. Therefore, before you perform such a charge, you need to let the body wake up with the exercises described in the first set. It is also recommended that you drink a glass of water before you start.

The complex of morning exercises for weight loss includes the following stages:

1. Warm up. It can consist of jumps, swinging hands and feet, torso of the trunk, rotation of the pelvis. A light short run, including on a treadmill, will work well as a warm-up.
2. Hand study. For this you need small dumbbells. With them, all sorts of bends, ups and downs are made. Next, you can do various push-ups that activate the chest muscle belt.
3. And in the end it will be useful to make a set of squats. The main thing is not to rush and watch the technique.

As you can see, charging for weight loss is not much more difficult than simple charging (especially male), however it is more effective. But once again, we should not turn the morning exercise into a massive pumping of the whole body with the aim of burning fat. This must be done at another time.

For weight loss, the regularity of physical education is much more important than its duration. Therefore, if you want to lose those 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 charge can be fast. This is very important, because modern people do not have enough time. There is, for example, a 10-minute complex, which, being short, allows the body to wake up normally and be recharged with energy. It includes non-aggressive study of all joints and major muscle groups.

Qigong

In addition to the standard types of morning exercises, there is also an amazing Chinese technique called qigong. According to practicing trainers, it allows not only to fill the body with vivacity, but also slow down the aging processes, and also heal annoying diseases. The technique is based on receiving a healing positive energy.

Children's gymnastics

Separately, children's version of the morning gymnastics is singled out . This complex in different manifestations is found in school programs. It stimulates a healthy physical development of the child, without overloading the young body, and most importantly - it is designed as a kind of game that allows you to interest even the most restless kids.

Conclusion

The best morning exercise can be different for each person. We have analyzed only the basic principles that are considered the most universal and effective. As you can see, many principles of morning exercises are familiar to each of us from childhood. So there are no barriers to health and good spirits! The main thing is not to forget that charging is necessary for awakening and it does not tolerate overloads!