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Exercises for morning exercise: a simple fitness program

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Exercises for morning exercise: a simple fitness program
The contents

  • Recommendations for the morning exercises
  • Classic fitness program
  • Home-yoga in the morning
  • Walking or running

If the morning you select 30 minutes exercising, you will be cheerful and happy the whole next day. This fact is proved not only by numerous fans of a healthy lifestyle, but research. So put the alarm clock half an hour earlier than usual and start the day with an energizing morning workout.

A health benefit will be enormous:

  • Improved mental processes in the brain: you will be able to quickly solve complex problems and to do its job much better.
  • You will become a confident person, look at yourself in a new way.
  • You will leave the depression and negative thoughts: thanks to the production of endorphins, the world will be bright and joyful.
  • To improve General fitness, to appear cheerful, the body will become stronger and stronger.
  • Many people are turning to doctors complaining of fatigue and a lack of desire. Although such a situation can be very simple. Enough to choose a fitness program that will be easy and interesting, and do it every morning. And then the trips to doctors and medication guaranteed postponed indefinitely.

    Recommendations for the morning exercises

    Choose the physical activities that you personally perform is easy and pleasant. The purpose of morning exercises — toned muscles, you run the metabolic processes in the body. Therefore it is better to work not strength, and flexibility and stretching.

    It is best to exercise in the fresh air: the best option will be walking or moderate Jogging. If you do not have this possibility, open the window and if it’s cold, dress warmer. Breathe evenly and deeply. Movement during exercise should be smooth and measured.

    To be precise, only after you do exercises — 20-30 minutes. Of the products choose those that are rich in complex carbohydrates. For example grain or cereals. Then after Breakfast you will eat.

    Classic fitness program

    Standard morning exercises may be stretching the back, chest, abdominals, arms and legs. If you want an effective morning classes, please note the following exercises:

  • Get on all fours, rotten back down, sticking out the pelvis and lifting your head high. Then round the back wheel, like a cat, plunging the stomach and lowering his face to the floor. Make 5 repetitions.
  • Stand straight with legs wide apart, arms spread to the sides. Jump up, making the legs together, making a clap of your hands over your head. Next jump back to original position. Do the exercise for 1 minute.
  • Lie on the floor sideways. Hand back head. Lift the straight leg up, then lower back. Do 8 times on each side.
  • Get on your knees and palms, right hand pull forward parallel to the floor. Left foot pull back is also parallel to the floor. Drag in both directions for 30 seconds, then relax. Take 4 repeat.
  • Stand up straight, hands pull ahead. Squat down, bending your knees and placing back the pelvis. Make sure the back was straight, and the feet do not lift off the floor. Climb back. Do 2 sets of 10 times.
  • Take the push-up position and bend your elbows. Lower the body to a small distance to the floor. Then straighten your arms and go back. Back and legs should be straight. Perform 2 sets of 6 repetitions.
  • Stand up straight. Put your hands on the belt. One foot step forward prozente feet from the floor and return to starting position. Do this exercise 10 times for each leg.
  • Lie on the floor, bend your legs and lift them up. Do rotational movements like pedaling for 60 seconds.
  • Home-yoga in the morning

    Besides regular exercising is an alternative fitness program for morning exercises. Well it loosens up the muscles and adjusts the positive home yoga. Training takes about 15 minutes, and the benefits from it for health is very significant.

    Poses for home yoga:

    • Tadasana.

    Stand up straight, stretch your arms along the body, feet tightly to the floor. Lower body pressure on the feet, neck and head reach up.

    • Vrikshasana.

    Standing straight, stretch your arms up. Foot bend in a semicircle. Drag up the whole body.

    • Uthita Trikonasana.

    Widely spread your legs, straighten your arms and lean to the side. With one hand datalimits to the floor, the other up to the ceiling, feet press into the floor, and his head reach up.

    • Virabhadrasana II.

    Very widely spread your legs and hands so that one was behind the other. The knee of the front leg bend and pull it forward with the hand. Other hand and foot drag back. Keep your backs straight.

    • Udita Of Parsvakonasana.

    Spread your legs as in the previous pose. Lower the upper torso to the leg that is in front, put hand over head and reach forward.

    • Parsvottanasana.

    Place your feet one in front of the other at a distance of 30-40 cm from each other. Lean forward, trying to reach my head to the floor. Back and legs should be straight and the pelvis is not to fall on one side or the other.

    Home yoga is performed slowly. To improve the quality of poses you need to breathe deeply and slowly.

    Walking or running

    If the weather is conducive and you have the opportunity to go outdoors, prefer running or walking. Both of these sports have a positive effect on the cardiovascular system, nourishes tissue with oxygen and help to quickly burn excess fat.

    Remember that running has a number of contraindications, while walking is recommended for all those who wish to lead a healthy lifestyle. If you have a chronic illness, prefer the second option.

    Start to walk or run slowly, gradually increasing the pace. The highest speed should be in the middle of the workout, then it should be again slowly to diminish. Jog or walk should take at least an hour a day.

    As in any other form of morning workouts, you should not eat Breakfast before running or walking. Otherwise, any fitness program will give you hard and will not lead to the desired results. After Jogging take a shower and eat a full Breakfast.

    Make charging a healthy habit. At first, it may be hard, but after a week, you’ll be happy to get up early and cheerfully to train in the morning.

    TestYour fitness motivazione know how to motivate yourself to do fitness? Take this test and find out what you need to love it.

    Uses photographs Shutterstock

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