Hygienic gymnastics (morning exercises) is a complex of various physical exercises that must be performed immediately after waking up. It helps to increase immunity, general vitality, as well as improve the basic processes of life, ensures a gradual transition of the human body from a state of rest during sleep to wakefulness. This morning exercise is especially recommended for people who are sedentary or who want to lose weight.
First of all, remember the correct sequence, which is recommended to adhere to when performing physical exercises:
- walking or slow running;
- stretching exercises;
- exercises to warm up the muscles of the body;
- strength exercises with or without weights;
- inclinations in different directions;
- squats;
- light jumps (for example, with a rope);
- walking or quiet running;
- exercises to restore breathing.
So, here is an indicative set of exercises for the morning exercise. Start by walking calmly with slow breaths in and out. Put your feet shoulder-width apart, with your right hand stretch up and to the left, while keeping your left hand on your belt. As you inhale, rise on your toes, raise your hands over the sides and stretch up, as you exhale, lower yourself onto your heels and lower your arms.
Repeat each hygienic gymnastics exercise 2 to 5 times. Jump, run and walk for 1 minute.
The starting position is the same (feet shoulder-width apart). Make slow head rotations. Then straighten your arms parallel to the floor, then rotate your upper torso alternately to the right and left. Bend forward and backward. Swing in different directions with straightened legs.
Sit on the floor, straighten your legs and reach with your hands towards your toes. When doing this, make sure that your knees do not bend. Sitting on the floor, spread your legs wide and then alternately stretch forward and toward your feet. Getting on all fours, while inhaling, bend over and raise your head, and as you exhale, round your back and press your head to your chest.
Stand with your feet shoulder-width apart and perform circular movements first with your shoulders and then with your arms. Do the scissors exercise: cross your arms in front of you, parallel and perpendicular to the floor. Place your feet together, bend your arms in front of your chest. Perform jerking movements alternately with straight and bent arms.
Squat at a measured pace. Jump on two legs, and then on one. Start a slow run followed by walking. Finally, place your feet shoulder-width apart, then rise on your toes and, at the same time, raise your arms through the sides up. Then, as you exhale, lower your arms and lower yourself onto your heels.
After completing the exercises of the fitness complex, it is recommended to proceed to the hardening procedure - taking a contrast or cool shower.
If you have never trained before, it is advisable to limit yourself to such a set of exercises. And if you are in good physical shape, you can complicate the task somewhat by performing a set of hygienic gymnastics exercises with sports equipment (dumbbells, a rope, an expander, etc.).
And of course, it is better to perform morning exercises with rhythmic and energetic music. She will cheer you up, give you vigor and will not let you go astray. And finally, such a fitness complex can be performed both at home and on the street. In the first case, you need to open the window in the room to ensure the flow of fresh air.
