How to Do Morning Exercises? Benefits of Morning Exercises

How to Do Morning Exercises? Benefits of Morning Exercises

We know about the benefits of morning exercises since childhood, but a very small number of people continue to do it in adulthood. We offer to resume the tradition.

Do not need to rearrange the morning alarm for ten minutes later, these minutes can be spent with the benefit - spend the morning exercises. Physical activity in the morning is a warm-up for the whole day; it awakens all the systems of the body, warms up muscles, ligaments and joints. After doing these exercises, drink a glass of warm water with a few drops of lemon juice, this will help to finally wake up and start metabolism in wakefulness.



Charge for the Muscles of the Neck

Stand upright with your feet shoulder-width apart and raise your right arm up, bend your raised arm at the elbow and place your palm on your left ear. Lightly press the head and tilt it to the shoulder, stretch the neck muscles for a few seconds. Place your right hand behind your head and pull your chin to your chest for a few seconds. Do the same with your left hand.

Charging for the Muscles of the Back

Standing straight with your legs shoulder-width apart, pull both hands in front of you and weave your fingers into the lock, slightly round your back and stretch forward, stretch for 3-5 seconds, then straighten and stretch again. Put your feet wider than your shoulders and do a shallow squat, knead your arms, round and arch your back, moving your pelvis forward and back for 30 seconds.


Charge for the Muscles of the Hands

Stand up straight and spread your legs wider than your shoulders, extend your right arm in front of you, bend your elbow and get your arm back so your forearm touches your neck. In this position, you will stretch the muscles of your right hand, you can help keep the position with your left hand, spend 5-7 seconds in it, then change your hands in places. Pull the right hand in front of you at the chest level, turn the palm upward, with your left hand grasp the fingers of your right hand and gently pull them toward you, then change your hands.


Charge for the Muscles of the Shoulder Girdle

Stand up straight, place your feet shoulder width or slightly wider, pull your left hand along the body, and the right hand - lift up, pull your hands back, then change their position and pull again. Do a few repetitions.


Charge for the Entire Upper Body

Standing straight with your legs in a position wider than your shoulders, place your hands in the sides and pull them back, while making the body turns left and right, this will well stretch the back muscles. Put your hands in front of you, squeeze your hands into a fist and connect them together so that the elbows are looked at the sides. Turn the body to the right and remove the shoulder blades behind your back, go back to the opposite position and make the same turn to the left. Make a slope forward, so that the body becomes parallel to the floor, spread your arms to the sides, without changing the position of the trunk, stretch left hand to the left, then right hand to the right.


Charging for the Abdominal Muscles

Stand up straight and put your feet together, make slopes - first a few to the left, then a few to the right, when tilting you should feel how the muscles of the back and oblique abdominal muscles stretch.


Charge for the Back and Inner Surface of the Thigh

Put your feet together, then take a wide step and turn the body to the right, sit down as low as you can, ideally the right foot should form a 45-degree angle in the knee, swing for 5-7 seconds. From the same position, unfold the body and pull the inside of the thigh for 5-7 seconds. Bend the left leg to transfer the weight of the body to the center, lift the straight arms upwards for 5-7 seconds. Do the same on the other side.


Charging for Popliteal Tendons

Put your feet together, then move your right foot forward and tilt the body to the right, try to touch the floor with your hands, without bending your knees, stretch for 5-7 seconds, then step with your left foot to the right, bend the left knee. Put your hands on your knees and tear the right heel off the floor, press down on your right foot to stretch the hamstring, do the same with your left foot.


Charge for Knee Joints

Stand up straight and put your feet together, bend them in your lap, put your hands on your knees. Make a few circular knee movements one and the other.


Charging for the Ankle

Stand up straight, legs should be placed slightly above the shoulders. Tear the right toe off the floor and make several rotational movements clockwise and counterclockwise. Do the same for the left sock, if it's not convenient to do the canopy exercise; you cannot tear the socks off the floor.