Charging is a special set of exercises, with which you can strengthen the body, charge the vigor for the whole day. Since school times, students have been advised to spend at least 15 minutes every day charging for health. However, it is not only useful for students to do such morning exercises, but also for any adult.
Despite the fact that in modern society today the cult of a healthy lifestyle, and many people attend the gym, it is necessary to make a habit of performing a simple morning exercise for health . A special set of tasks, which you will regularly perform, will be able to tone your body, prepare it for a long day’s work. In addition, strengthening the body is a secondary prevention of various diseases.
Don’t think that morning exercises can get your body in shape. Experts say that the tasks you do at home in the morning are just a way to wake up, not a way to actively lose weight. This is due to the fact that 15 minutes of warm-up are not highly efficient energy consumption. In order to achieve results in weight loss, you must still attend the gym and train 3-4 times a week.
There are certain rules for morning gymnastics:
- it is necessary to perform it only in a well ventilated room;
- worth choosing comfortable and comfortable clothes;
- tasks should not be performed on an empty stomach, it is advisable to drink a glass of water in 15 minutes;
- it is believed that it is preferable to end the warm-up with a contrasting shower;
- over time it is necessary to change the exercises, add new tasks, modify the old ones. This is necessary because the body quickly gets used to monotonous activities, so the effect is lost;
- choose health exercise you can do it online atvideo. Enough literature and video files will allow you to choose exactly the tasks you can do.
It is important! Technicians claim that charging must be done correctly in order not to overload your body.
Waking up in the morning, our body does not go into an active and invigorating state. As you know, full activation takes 1.5 to 2 hours. The work of muscles and joints speeds up this process considerably. Charging for health is indisputable in this case. It is not necessary to carry out active and heavy loads, as it can lead to excessive strain on the heart muscle and adverse consequences. In addition, experts advise beginners to spend some time on exercises in the morning, gradually increasing both the load and time of gymnastics.
To add to your mood, you can turn on the music, as it will be both more fun and more enjoyable. In addition, the tempo of the music sets a certain rhythm for your workout.
Best Charge for Health
Many people are interested in when it is better to perform a set of exercises for morning gymnastics. It’s best to do it every day for 15 to 20 minutes. It will be quite enough to improve blood circulation in the blood vessels, warm muscles, improve the supply of oxygen to tissues. Experts also advise to maintain different intensity of gymnastics in different seasons. In summer, you can start exercises with an approximate pulse rate of 90-100 beats per minute, while in winter, you should only start with a pulse rate of 85-90 beats per minute.
It is important! Started training should be smooth and slow, increase the intensity with time. You should also keep an eye on your rhythm and breathing rate.
Training should not be accompanied by a feeling of fatigue, and if it shows up, then you should move on to a slower pace, or reduce the time of exercise.
Also specialists recommend to watch breathing. Active breathing increases the amount of oxygen and its flow into the tissue.
In charging in the morning for health you need to include such exercises:
- Head turns to the sides and up/down, as well as in a circle, which should be done slowly, carefully so as not to damage the neck vertebrae;
- traction of the hands up, working all the joints of the hands in circular motion. They can be executed symmetrically first and then alternately;
- torso lateral tilts, alternating lateral tilts;
- body downhill: try to reach the floor with your hands as far as possible;
- Circular pelvic movements, with legs to be placed at shoulder width;
- Maxes with straight legs alternately, at least 10-15 times;
- rotational movements of the knee joints;
- deep squats without pulling off the heels for the maximum number of times;
- push-ups from the floor into several approaches 10-15 times each;
- simple press exercises – lifting the body, scissors, bicycle (legs);
- for girls, spinning at the waist of a special hulahoop.
You can also add dumbbells, gymnastics tape, espander and other simple exercise machines. Remember that charging for health promotion should be easy, not to deliver fatigue, weakness.
Use from daily exercise for health
Regionally practicing, you will be able to note such positive effects:
- a charge of vigour and activity from the morning onwards;
- improve your mood all day long;
- no fatigue throughout the working day;
- strengthening immunity;
- decreased appetite;
- posture improvement;
- weight correction;
- increased concentration;
- improvement of metabolism;
- Heart rate improvement;
- Muscle and joint strengthening;
- Sleep deprivation.
In the warm season, you can do your morning gymnastics outdoors. Daily walks, training in the air strengthen and harden the body for a long time. Unfortunately, most people don’t do such simple tasks because of their laziness.
In order to get your body used to everyday light training, you should remember what you do it for. First of all, you need to do these simple exercises to improve your health and strengthen your body. To make it easier for you to wake up in the morning, remember that you need to stay asleep and sleep at least 7-9 hours a day, and pregnant women and children – from 10 to 12 hours. Charging should be done in a good mood.
A healthy lifestyle is not only about active training, but also about eating well, avoiding bad habits, sleeping well, and avoiding stress and nervous strain.