Morning exercises help wake up the body. Even after 15-20 minutes of physical activity, a person gets a charge for the whole day. It is better to start training immediately after waking up. If you have no desire to get up a few minutes earlier to do a small set of exercises, start exercising right in bed.
Instructions
Step 1
Before doing the main part of morning exercises, be sure to warm up. It will help warm up muscles and develop joints. This is to reduce the risk of injury during strength training. After waking up, stretch, tighten your arms and legs, imagine that two people are simultaneously directing you in two opposite directions. Relax after 20 seconds.
Step 2
Turn the body to the right, and the hips and legs to the left, twisting at the waist. Stretch in this position for a few seconds and change direction.
Step 3
Lower your arms along your body, with an exhalation, stretch your palms in front of you and slowly, round your back, sit down. On the next exhale, tilt your torso towards your hips and relax your back. In this position, sit for a few seconds, while inhaling, straighten.
Step 4
Now you can move on to the exercises. Stand straight, place your hands on your waist, and spread your legs as wide as possible. Sit down with an exhalation. Try to keep your hips parallel to the floor, keeping the knee angle no sharper than 90 degrees. Straighten up as you inhale. Perform 15 squats.
Step 5
Do not change the starting position. With an exhalation, tilt the body exactly to the right, lock the hips in place. Straighten up as you inhale. With the next exhale, bend to the left. Do the exercise 15 times in each direction.
Step 6
Stretch your arms out in front of you at chest level. Begin to rotate your wrists first to the right 20 times, then to the left. Next, do the same in the elbow joints, and then in the shoulder joints. Performing circular movements, try to describe the maximum amplitude alternately with your wrists, forearms, completely with your hands.
Step 7
Stand straight with your hands up. With an exhalation, tilt forward, bring the shoulder blades as much as possible, position the body parallel to the floor. Hold the position for about 10 seconds. As you inhale, straighten up and rest a little. Perform another tilt.
Step 8
Lie on the floor, lift your legs up and bend at the knees, put your hands behind your head. As you exhale, lift the body off the floor, while inhaling, lower yourself onto your back. Do the exercise 20 times.
Step 9
Roll over onto your stomach, stretch your arms along your body. While inhaling, lift the body off the floor, bring the shoulder blades together. With an exhalation, lower yourself to the starting position. Complete 15 lifts. Then rise up, sit with your buttocks on your heels and lower your chest to the floor. Try to completely relax. Keep this position for 1-2 minutes. As you inhale, straighten, stretch your arms up. As you exhale, lower your arms down through the sides.
