Morning exercise allows you to tone your muscles and get a boost of vivacity for the whole day. Include exercises for all muscle groups in it and be sure to complete the complex with stretching. By exercising daily, you will not only invigorate and burn extra calories, but you can also improve your figure.
You need to start charging with a warm-up. Put on some rhythmic music and dance a little. Two or three minutes of active movement is quite enough. An alternative to dancing can be a few minutes on an exercise bike, stepper, or treadmill.
Fitness instructors say that exercising is best done on an empty stomach. You can drink water with a little lemon juice before exercising. This drink will invigorate and activate metabolic processes in the body.
Start the complex by working on the muscles of the neck and upper back. Turn your head left and right, tilt it to the sides, back and forth. Finish the program with a slow head rotation. Do the exercises 6-8 times in each direction. Do them slowly, with maximum amplitude, feeling a slight muscle tension.
Exercises for the shoulders and arms are very helpful. They provide mobility of the joints and the upper spine and are especially needed for those who lead a sedentary lifestyle. Stand straight with your feet shoulder-width apart and your feet parallel. Stretch your arms to the sides, clench your fists. Start rotating with your hands, then rotate your arms at the elbow joints. Finally, perform wide circular swings with straight arms. Do 10 repetitions in each direction. The rhythm is arbitrary, breathing is free.
The main principle of charging is to evenly load all muscle groups, speed up metabolism, and increase the tone of the body. Serious workout of individual muscles should be postponed until the afternoon.
Work your pectoral muscles. The starting position is the same, raise your arms to shoulder level and bend at the elbows. The forearms and palms should be parallel to the floor. Make sharp jerks with your side arms, feeling the tension in your shoulders and shoulder blades. Keep your back straight, do not lower your head. Do 10 reps. Then swing with straight arms. Raise your left hand, lower your right hand. After making two short swings back, change the position of the hands. Repeat the exercise 10 times.
To stimulate the abdominal muscles, perform a series of bends back and forth and sideways. Put your feet shoulder-width apart, keep your hands on your belt. Make 6-8 tilts to each side. Then turn the body to the right and left. To increase the amplitude, simultaneously with the rotation, take your straight arm back. Do 10 repetitions in each direction, fixing the body for a few seconds in the maximum turn. These exercises are beneficial for the rectus and oblique muscles of the abdomen, as well as for the back.
Work your legs. Tilt your body forward slightly, place your feet next to each other, bend your knees and hold them together. Place your palms on your knees and rotate them first in one direction and then in the other direction. Repeat the movement 10 times. The exercise tones the muscles of the thighs, games and buttocks.
Stand up straight and grasp the back of the chair with one hand. Do wide swing back and forth with your straight leg. Keep your free hand on your belt, do not lower your head. Do 10 movements back and forth, then repeat the exercise with the other leg.
Finish your morning routine with a mini stretch. Stand up straight, feet together, and raise your arms above your head. Rising on your toes, stretch your fingers towards the ceiling, tensing and stretching all the muscles as much as possible. Hold your breath for a few seconds, then relax. Repeat the exercise 3-5 times. Then place your feet wider than your shoulders, turn your heels inward. Rise on your toes and, keeping your torso straight, slowly squat down. The deeper you go, the better. Repeat the exercise 3-5 times, fixing the body at the deepest point of the squat.
