Morning exercise is a warm - up before a work day. It helps the circulatory system to tune into daily activity and improves blood supply to the muscles, brain, internal organs and tissues with oxygen. After sleeping the blood circulation around the body is reduced, light narrowed, the nervous system is inhibited. Give yourself a lot of stress type of running or strength exercises immediately after waking up is not the body as it cannot cope with the high risk of injury or even disrupt the balance of the various systems. But after the morning exercise, at least in the gym, even at work.
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Thus, the purpose of morning exercise is to gradually improve the blood circulation throughout the body. This will speed up the metabolism. And even if you the whole day after charging will stay in the office, still at least in the first half of the day your body will not accumulate calories, and burn them. What is required for weight loss!
Ideally, of course, to do exercises every day. Ten to fifteen minutes is enough, but if you want you can increase the duration to an hour. If you cannot do it every day - do it as often as possible, it will still be better than not doing anything at all. To do exercises BEFORE Breakfast. But to drink water before exercise it is necessary not less than the glass. Because you are not drinking at least 8 hours of sleep, some amount of water was allocated with urine and sweat. Once the liquid is gone, so the blood became thicker and increase the circulation in such a "pure" form is to overload the heart. So, need water, and if hungry - juice. Those who can not live without coffee or tea, you can drink these drinks. But your standard Cup of coffee (50 ml) of blood is not diluted, so that will add another liquid.
Now, let's deal with the intensity of the movements. Remember this simple rule: the colder the weather the less active should start. That is, if in the summer of exercises you can do with a heart rate of 90-100 beats per minute, and by the end of the exercise to raise the heart rate to 110, winter start with 85-90.
You must start with the exercises of low intensity, gradually increasing the load. Unlike a full body workout that after charging you in any case should not feel tired. If this happens, then shorten your morning workout or make it slower. At the same time, morning gymnastics is not relaxed and not stretched. During the lesson you should feel that the heart began to beat faster, breathing became more frequent. After the morning exercises must receive a feeling of lightness and vitality. If after charging, you are going to go to the gym or, for example, to ride a bike, charging should be longer and end at a higher heart rate than usual.
Another important point is the breath. Try to breathe as deeply as possible, not only full Breasts, and belly. This will straighten Packed for the night light and increase the amount of oxygen entering the blood. In turn, the increase in oxygen and improve blood circulation will speed up metabolism and increase the number of burning during the movement of fats.
Now let's see what exercises it is useful to include in morning exercises and how to perform correctly.
It is best to start with a stretching his hands up, turning their heads, pokracovani hands for the development of joints. When you're going up around the head, in any case not sapacitabine it (don't put the head on the back). Hands and feet better at first slightly bent at the joints, stress, and then begin to rotate them at a moderate pace.
- Use complex exercise, i.e., in which are included all the muscles in your body. For example, walking on the spot or in the yard. Don't forget during her wiggling hands and do not stoop.
A great exercise for charging - squats and lunges. Drop should not be too low, so that the angle in the knee joint was direct or blunt. In any case, keep your knees on squats.
- Other comprehensive exercise - wringing. Pushups from the floor on their toes very few people are given, as they require intensive physical training. Feel free to simplify this exercise. The easiest option is to do push - UPS, putting his hands on the wall. The farther away from the wall, pushed his legs harder. A slightly higher load - down on the floor, hands on the chair or sofa. Even harder - feet (socks, not knees) on the floor, hands on the couch. Finally, the "female" option - hands and knees on the floor. When will be able to do it 20 times, lean on the hands and toes.
- Charging can be done with dumbbells and other weights. In this case, choose exercises that again uses a maximum of muscles. That is not just bend and unbend your hands, and do weight tilts in different directions, sit-UPS, lifting weights off the floor, etc., But abdominal exercises (crunches, leg lifts) for morning exercises are not suitable - they are simply too little muscle, they do not increase the flow of oxygen and blood circulation. It is better to leave for the evening.
Finally, another option is charging with the device, which will inevitably involve the whole body. For example, a short trip by bike, rotation of gymnastic Hoop (hulahupa), stretching expanders and so on.
In General, as you can see, morning exercise is very simple and very effective!
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