So much has already been said about the benefits of charging, that another typical text is unlikely to tell something new, so we will shift the focus to details: why is it important to do charging daily and how does this affect different age categories? The article also provides an example of a simple set of exercises for morning warm-up, and recommendations are given for building your training program.
What is the benefit of morning exercises in general?
Its importance and the need for everyday repetition, scientists, researchers, doctors and just interested people have been proving for more than a century. You can write about this indefinitely, but there will be little sense from this.
In short, the benefits of charging are several key aspects:
- Physical. Elementary stretching of ligaments, tendons and muscles for better movement of blood and lymph through the body will give not only a sense of vitality and lightness, but also significantly increase the level of performance.
- Therapeutic. It is no secret to anyone that exercises can be not only for muscles or joints, but also for internal organs. Even minimal stimulation of the lungs, intestines and brain in daily exercise will work wonders.
- Psycho-emotional. The release of endorphins into the blood significantly raises the feeling of joy from life to a higher level, and without much effort. Movement is life, as our ancestors said, and the benefits of charging in the morning in this thesis are also significant.
- Energetic. All the previous factors together will give a powerful burst of energy, which will allow you to organize your day and life in general, in a more harmonious mode. The feeling of despondency and loss of strength will visit less and less and very soon completely will disappear.
How to be energized for the whole day?
In order to cheer up in the morning and fill with positive for the whole day, you can choose for yourself any action that is close in spirit:
- Dancing to your favorite music. While morning tea is warming, why not play a couple of fun pa?
- More serious people can focus on joint-tendon gymnastics, scrupulously following all the rules of execution. This not only boosts the main energy centers, filling the body with fresh energy, but also sets the mind for the upcoming work day.
- A light run in a park or park can also be considered a great start to the day. It is important not to forget at the end of the warm-up to stretch the main muscle groups to relieve fatigue.
- Those who are limited by time and space can do breathing exercises from a series of pranayamas from yoga or body flex. According to reviews, such actions provide even more benefits than just exercise.
The Importance of Physical Activity for Primary School Students
The use of charging for schoolchildren increases several times if it is carried out between the second and third lessons, when the children are already quite tired of sitting at their desks for a long time, and there’s a lot of time before the end of the school day. It is during this period that it is advisable to carry out an 8-10-minute warm-up with them, preferably of a dynamic articular nature, in order to activate the movement of lymph and blood in order to protect children from stagnation in the body. Also, the modern world has a tendency to progress in scoliosis and kyphosis among children under 14 years of age, so the daily warm-up of small muscles along the axis of the spine will save them from curvature and asymmetry of the body.
Do I need to do exercises for children under five?
Some skeptics believe that the benefits of charging for children who are under five or six years old are reduced to zero, they say, children are already hyperactive, why do they need additional stimulation? Firstly, not all children are mobile and restless in nature - there are also quiet people who can sit all day in the children's corner, fiddling with a thread from a colored ball.
Secondly, one should not forget about the progress of diseases caused by civilization, because modern children with great pleasure will play games with a computer than with peers in a sandbox or park. And most importantly: by accustoming the baby to daily morning exercises, the parent imperceptibly instills in the child the importance of an active and healthy lifestyle, of course, by example.
In retirement age
At sunset, the use of charging for a person becomes the cornerstone of his existence, provided that he wants to provide a relatively painless old age, and not dependence on pills and injections. In old age, it is extremely important to stretch the joints as often as possible, move various muscles, dispersing stagnant blood.
The older a person becomes, the smaller his joints, the spine in particular, are freely enriched with fresh blood, only at the expense of the nearby muscles. And if she is in constant “sleep” mode, when a pensioner spends days on a bench near a house or near a TV, then the aging of the body occurs many times faster.
What is important to consider
It is also worth considering that the duration of the entire warm-up complex should be at least twenty to thirty minutes and contain all the details of the training:
- 5 -8 minutes to warm up the muscles;
- 10 -15 minutes will take the main complex;
- at least three minutes to recover: a posture for relaxation, stretching the main muscle group, or perhaps breathing techniques for relaxing the body and mind.
At the same time, you should know that it makes no sense to give the body heavy exercise in the morning - it is better to leave it in the afternoon or evening, since spending a lot of energy in the morning, you can get the completely opposite effect and spend the whole day in a state of somnambulism.
Full-day express charge for tonus
To maximize the benefits of charging in the morning, you can do this mini-set of exercises:
The big plus of the video tutorials is that they can be changed from time to time, shifting movements to other muscle groups or joints, as well as for visual diversity. Of course, one should not chase diversity and change the training program every day, because the body should get used to it and gain a certain skill and range of movements gradually, but sometimes the exercises should be changed a little to improve the quality of muscle development.
For those who sit a lot at work
Given the rapid development of the consequences of civilization, many people have to spend 10 -12 hours a day sitting at the workplace, whether it's an office, a computer or a sewing machine.
Those who have experienced the consequences of such work unanimously argue that the body quickly becomes unusable, so warm-up five minutes during the working day is extremely important in order to give the body the necessary range of motion in a short period of time. I would also like to mention the benefits of charging for men who spend hours sitting behind the wheel of a car, because the consequences of working this type of problems with the spine and excess weight are not limited. Prolonged sitting in one position disrupts the normal circulation of blood in the pelvic organs, which leads to great troubles with the genitourinary system. For them, doctors recommend, in addition to the morning warm-up complex of exercises for the joints, to do the Kegel exercise during the working day, because it can be done anywhere and in the position of the body. Also, during five-minute breaks, you can do simple traction of the shoulder girdle and spine using the workplace.
These photos show how you can perfectly stretch and relieve fatigue in just a few minutes, without even getting up from the workplace.