MORNING CHARGING, SEVERAL MAJOR EXERCISES
Morning exercise is a series of physical exercises that need to be performed immediately after sleep. Such a charge is characterized by an average degree of stress and covers almost the entire musculature of a person.
The purpose of the exercises is to raise the overall tone of the body, to improve all the processes of vital activity. Charging helps to smoothly move from rest after sleep to normal working condition.
Morning exercise has many advantages. It improves the cardiovascular and respiratory systems, metabolism, develops muscles, improves posture, improves mood.
Gymnastics can be practiced by people, regardless of age. It is especially useful to those who lead a sedentary lifestyle. Charging should be done daily, only then it will benefit. Before classes, you need to ventilate the room well, and if there is an opportunity – go for fresh air.
How to prepare for charging?
No need to immediately start the actual gymnastics. It is necessary to properly prepare. After you wake up, rinse your face with cool water, drink a glass of plain water. Then you can start to gymnastics.
Minute on the spot, waving his arms, squeezing and unclenching his fingers.
Take a position to feet were shoulder-width apart. Rub your palms together. Then take a breath, raise your palms up along the face (but do not touch the skin), put them behind your head, and then lower with an exhalation. Repeat ten times.
Remember that the main thing in charging is to perform exercises in a good mood. You do not need to devote a lot of time to gymnastics right away, increase the pace gradually.
Neck and Shoulder Exercises
We first work on strengthening the neck. The initial posture – legs shoulder-width apart, hands on the waist. Gradually tilt your head in different directions, forward, backward. Then turn it to the right and left. After you can start to rotate the head, work first on one direction, then on the other. Try to tighten the muscles of the neck, and then relax.
Then you can work with the shoulder section. Stand with your legs shoulder width apart. Lean your body forward a little while keeping your arms bent at the elbows. Move your hands as if you are running. Ensure that breathing does not lag.
Stand with your feet shoulder-width apart. The left hand goes through the side up, put your right hand behind your back, bend and stretch, taking a breath. Return to the starting position and exhale. Repeat, changing the position of the hands.
Stand with your legs apart. Start waving your arms, and the movements should be accompanied by the rotation of the body to the right or left. Breathing can not be delayed.
Stand with your feet shoulder-width apart. Straighten your arms, move them to the sides and begin to perform their circular movements. At the same time squeeze and unclasp your fingers with all your might.
Waist Exercises
Stand with your legs apart. Exhale, lean forward, inhale, return to the starting position. Keep your legs straight.
Stand up straight, legs apart. Exhale while simultaneously leaning to the right, while the right hand should slide over the thigh, and the left one should be worn behind the head. Inhale, return to the starting position, repeat, but in the other direction.
Perform a circular motion of the lower body, as during the rotation of the hoop.
Swing your body back and forth. To do this, stand up so that your legs are shoulder-width apart, put your hands on your waist. Quickly lean forward, then stop abruptly, then quickly return to your starting position. Perform the action several times, and continuously.
Exhale while simultaneously pulling in the abdominal muscles, then exhale and relax.
Leg exercises
Perform alternately swing feet. At the same time, stretch your arms forward. Try to touch the palms of the toe.
Do squats on two legs. Make sure that the muscles of the buttocks, calf, back of the thighs are included in the work.
Spread your legs very wide. Squat on one, the second at this point should be absolutely straight. Thus, “roll” from foot to foot, trying to squat as low as possible.
Perform your feet alternately swing in different directions – back, forward, to the side.
Run on the spot in a quiet rhythm.
