A simple but very effective way to recharge with energy and health is to perform certain, not at all difficult physical exercises in the morning. It should be noted that morning exercises for men not only give them new strength, but also raise their spirits for the whole day. This will require not so much - from five to twenty minutes every morning.
Many men immediately begin to look for all kinds of excuses, they say, there is not enough time for the most necessary things, and here you also need to look for a certain time in a tight morning schedule ... Excuses can be different. However, it is worth recalling the indisputable benefits that exercise, gymnastics and other types of physical activity bring.
It should not be forgotten that morning exercises for men do not set the task of “sculpting” the body; one should not try to “squeeze” records from the body. The task of morning exercises is to prepare the body for the upcoming daily activity, increase blood flow and improve muscle tone.
You should not perform the full range of exercises to charge immediately after waking up. It’s better to let the body wake up, “recover.” This usually takes up to twenty minutes. Again, you should not immediately jump onto the treadmill and start working in heavy duty. First you need to do some warm-up exercises that prepare the heart muscle for more serious stresses.
Warm up
1. Rotational movements of the neck in different directions. Performing slow head tilts, deep back and forth.
2. Clasp your hands into a fist and turn your fists back and forth. Clasp your hands in the "lock". Wavy brush movements do not abruptly, smoothly.
3. Perform rotational movements of the shoulders. Raise your hands up through the sides. Cross your arms with “scissors” in front of your chest.
4. Lie on the floor and with your hands behind your head, lift the body. Knees can be pulled up to you, or you can leave your legs lying straight on the floor. In the second case, it is better to fix the feet, for example, under a sofa or under a battery.
5. Tilts forward. For less trained men - touching the floor with fingers. More trained ones should touch the floor with their palms.
6. Perform rotational movement of the pelvis in both directions.
7. A great way to stretch your muscles is to perform swing movements with your legs. You can perform the swings to the sides, making them first with one foot, and then change it to the opposite. This exercise should be carried out, resting on some support, such as a wall or table.
Morning exercise for men involves the inclusion of several
strength exercises. After warming up, you can perform
push-ups from the floor. This exercise works not only on the muscles of the back, chest, and shoulder girdle. After such push-ups, “wake up” and begin to work better internal organs: liver, intestines, stomach, etc.
If there is a crossbar at home - it is worth doing a few pull-ups. Do not get carried away! Remember that morning exercises for men are not intended to achieve maximum results. It is enough to complete half of your usual number of pull-ups.
At the end of charging, if time permits, you can go for a run. During a run, the body is saturated with oxygen, the nervous system calms down and there is an active
aerobic load.