The article will be useful to those who decided to expand their lives for the better and start small: charging in the morning. Exercises for working out the whole body, despite its simplicity, can significantly help a person to raise his tone and in the future take a more serious step towards a healthy lifestyle.
A correctly set goal is the key to success
Before you start doing exercises in the morning, you need to decide for what purpose it will be practiced. After all, as you know, the level of efficiency (efficiency) is increased by 30% only thanks to a correctly set goal and conscious work on the way to it.
The most common reasons why people do morning exercises:
- After sleep, the body is very rigid and naughty, and light gymnastic exercises remove this stiffness, giving the joints and muscles the necessary freedom.
- A person has excess weight, and his task is to stimulate the body to get rid of hated kilograms with the help of charging.
- In the mornings, many people have decreased vitality and brain activity (for a number of reasons), and with the help of a certain charge in the mornings, this indicator changes significantly for the better.
- Bring the kids to the sport: what is not a worthy goal for some parents?
Implementation Recommendations
For those who do not know how to do exercises in the morning, these recommendations are given:
- the most important is a total focus on the process and awareness of each action;
- movements must be done harmoniously with breathing, which will significantly increase the quality of charging;
- all exercises are done on an empty stomach, no later than 15 -20 minutes after waking up;
- not to try to do everything at once, it’s better to do ten minutes, but to work out the problem qualitatively than to fuss about randomly for an hour.
At the end of each lesson, rest for five minutes lying on your back or sitting with your eyes closed, breathing deeply and giving the body the opportunity to feel the condition and start the underlying processes.
Joint exercises
According to the majority of medical workers, athletes and people leading a healthy lifestyle, the best exercises in the morning are exercises aimed at relieving stiffness in the joints caused by tight muscles and tendons. For such purposes, Sukshma-vyayama from yogic practice is ideal!
Its magical effect on the entire structure of the human body has been proven many times not only by yoga practitioners, but also by other people who offer various methods of healing the body: Leonid Garzenstein conveys the tradition of this practice, which comes from Dhirendra Brahmachari, Mirzakarim Norbekov and Dr. Bubnovsky created their joint gymnastics on base of the same practice.
Full range of exercises
Charging in the morning can be performed according to the proposed video: all exercises are easy to master and literally in a month you can feel significant changes in the body.
The only recommendation is not to try to cover everything at once, but to master it gradually, making one hundred percent option only on the fifth or sixth day after the start of classes. Naturally, charging should be done daily to get the desired result.
For vigor all day
In order for the feeling of vigor not to leave throughout the day, it is necessary to make a charging complex in the morning not only for the body, but also for the brain. One of such powerful stimulants of brain activity is the breathing of Kapalabhati, which also came from the yoga system. What should be done and how?
- Straighten the spine (whether sitting or standing) and relax the abdominal muscles.
- Make a sharp exhalation through the nose, pushing the longitudinal muscle of the abs in and up. She, in turn, stimulates the same active movement of the diaphragm.
- To relax the diaphragm and abs muscles - a breath will happen spontaneously, which is required in this exercise.
- To make from 30 to 80 repetitions in one set, but it is advisable to do three sets in total.
Recommendation: do not immediately try to do a large number of repetitions, it is more important to focus on the quality of the exhalation and its pace, each exhalation lasts no more than one second, respectively, the inspiration is the same.
After completing the exercise, make several rotations with your straight arms back and then forward, at the end of each direction, holding back with your arms above, aspiring as high as possible.
If lower back hurts
For those who have problems with the spine, morning exercises should include the following exercises:
Supta Garudasana. The position releases the sacral zone, relieves stiffness of the gluteal and lumbar muscles, and also safely twists the spine, stretching out small skeletal muscles. The position must be at least 1.5 minutes on each side.
Jathara Parivartasana. The exercise is similar to the previous one, but the position of the legs helps to work out the lumbar. Important: to press the shoulders tightly to the floor, not allowing them to be passive, which happens when a person unnecessarily sets out to press his knees to the floor. This is completely unnecessary and is just a consequence of the extended muscles.
Paschimottanasana. In a sitting position, lean forward, trying to touch the lower ribs of the hips. If this is not possible, you should bend your knees slightly and pull the torso forward deeper, without rounding the back in the middle. Be in a position of at least three minutes, breathing deeply with diaphragmatic breathing (belly).
What to do if stiffness is felt in the neck and chest in the morning?
In such cases, you can also do a little exercise, which should be aimed at stretching the small muscles of the neck, chest, and also the entire shoulder girdle. For example, everyone knows the position of “good and evil cat”: standing on all fours, place the hands exactly under the shoulder joints, and knees - under the hip. To inhale, bend down in the lower back, pushing the sciatic tubercles upward, and the chest - forward, stretch the crown up and back.
Make 3-5 cycles of breathing in this position, and then exhale strongly slouch, squeezing the pelvis and head under the stomach, imitating a cat that is angry. Make at least six repetitions, starting with a long fixation and ending with a short one on inhalation-exhalation.
Then sit on your heels and clasp your hands behind your back so that one elbow looks up, and the other looks down, trying to squeeze your fingers as tight as possible and keep the spine straight. Breathe in this position for at least a minute, and then repeat to the opposite side.
Bowel Charge
Proper morning exercises should include not only exercises for muscles, joints or tendons, but also stimulate the lungs, heart and intestines. The latter is especially important, because many people, thanks to a sedentary lifestyle (working in an office, car, bus on the way to work), intestinal motility leaves much to be desired, because of which there are problems with stools, flatulence and swelling of the legs (as a result - varicose dilatation of the veins of the lower extremities and pelvic region). To avoid these problems, it is necessary to do two or three exercises in the morning in the morning to stimulate the intestines. For this:
- Use the exercise of Agnisar Dhauti: while standing or sitting with a straight back, inhale strongly inflate the stomach, and with the exhale, on the contrary, maximize retraction. Inhale and exhale is a second in time. In total, it is necessary to make at least 25 such breaths, increasing the amount over time. The importance of the exercise is precisely in the amplitude of movement of the muscles that will massage the intestines and internal organs, saving them from stagnation.
- The second version of this exercise is done at a torso angle of 45 °, while the fingers should squeeze the sides just below the ribs, pushing the fingers of the soft peritoneal cavity, which further stimulates the large intestine.
After completing each cycle, it is worth taking a few deep breaths, filling all the lungs and letting the body relieve tension with a long exhale.
For weight loss
If a person has set himself the goal of losing weight, then charging in the morning for weight loss should include dynamic movements: swings and circular movements of the hands in various planes (lateral, forward-backward, up-down, etc.), tilts sideways and forward-down, as well as light jumps (for example, on a skipping rope or just in place) and twisting of the torso. It is very important at the same time to move energetically and efficiently, which means breathing deeply, allowing oxygen to burn as many extra calories as possible. For example, we can give such a mini-set of exercises morning exercises:
- Circular rotation of the shoulder joints back and forth, 12 times each.
- Rotations with straight arms back, making sure that the elbows remained straight, and the arms made the maximum amplitude. Then reverse the direction of travel. Only 24 times in each cycle.
- Make a swing with straight arms up, making cotton with your palms and bouncing to a small height for exhalation. Sit down and touch the floor with your hands. Repeat this exercise at least 24 times.
- Clasp the hands on the back of the head and spread the elbows to the sides, forming a line. With an exhalation, bend the knee and try to touch the abdomen with it, without rounding the spine and controlling the position of the elbows. Do at least 12 times on each leg.
- From a standing position, sit down, grab your arms around your bent legs and roll onto your back, firmly pressing your legs to the torso so that the pelvis is thrown up as far as possible (exhale). Also, roll back to a sitting position, and then stand up, arms extended upward to inhale.
Finishing exercise is best done with exercises for the intestines, because many people do not lose weight because of its poor work.
Simple exercises for seniors
This video can serve as another guideline in order to change the state of your body for the better, despite your old age, because this is not a problem for those who want to achieve vigor of the body and spirit, as well as improve the general condition of muscles and joints.
You should carefully listen to the instructor's comments and do not rush to perform the exercises, if necessary stopping at difficult moments in order to study and master them in more detail.