Learn how to do your morning workout to help you feel energized all day and keep your muscles toned. Very often, ringing the alarm clock in the morning has a negative effect on mood during the day. We can hope that everything will change by itself, or we can do a morning workout at home to get a boost of energy and vivacity. Let's figure out what happens to the body when we woke up and after breakfast we immediately go about our business.
If you do not play sports at all, then this negatively affects not only the muscles, but also the bone tissues. In this situation, bone mineralization is sharply reduced and calcium is actively excreted from the body. As a result, osteoporosis begins to develop. In addition, a sedentary life prevents the complete processing of food and the body does not receive all the nutrients it needs.
Unprocessed calories are heavy loads deposited as fat stores. At the same time, do not forget about other, no less serious problems with the work of the heart muscle, vascular system, central nervous system, etc. To avoid this, you should expose your body to physical activity. If you do not have enough time to carry out full-fledged exercises, then you can limit yourself to morning workouts at home.
You will be able not only to save time and money (you will not need to buy a subscription to visit the hall), but also get a boost of vivacity for the whole day ahead. You should choose the time for training in accordance with your biorhythms. Most often, a period of high performance in people is observed from five to six in the morning. At this time, you should find about 20 minutes to complete the set of exercises.
When the morning workout at home is done, you need to wait about half an hour and only after that you can have breakfast. The first time, of course, it will be hard for you, because you need to wake up earlier. However, the body will quickly adapt to the new regime of the day and the discomfort will disappear.
Rules for conducting morning workouts at home
To do your morning workout at home, you do not need to use sports equipment, but work with your own body weight is quite enough. This will enable you to activate the nervous system, accelerate blood flow, normalize endocrine system activity and improve brain activity.
People who are interested in bodybuilding will understand that the concept proposed today is far from new. Many great athletes, such as Arnold Schwarzenegger or John Romagnello, have used a similar pattern. Very often morning exercises are called neuro-awakening, although other terms are possible. There is something similar in yoga, however, the name has no fundamental meaning.
- 1st rule - practice immediately after waking up. Make your morning workout at home your strongest habit. Your body must wait for a new activity every day and be ready for physical activity after waking up. Of course, at first he will resist, but he will quickly get used to it. The most important thing is for you to defeat your own laziness, and you will quickly "come to an agreement" with your body.
- 2nd rule - perform at least one explosive movement. To accelerate blood flow and thereby improve the quality of oxygen supply to all tissues, including the brain, you need to perform at least one explosive movement. It will also be useful to speed up metabolic processes. This can be, for example, jump squats.
- 3rd rule - perform at least one stretching movement. High flexibility can be very helpful in everyday life. Many believe that if a person does not have flexibility, then his muscles immediately after awakening are even stiffer compared to later times. This is a fair statement and you need to incorporate at least one static movement into your morning workout at home to stretch your muscles.
- 4th rule - the lesson should be short and bring joy. You need to do the morning session every day, even when you have a full training scheduled in the evening. At the same time, it makes no sense to heavily load the body in the morning. This will not lead to anything good. Do not exercise for more than 20 minutes and do not do many repetitions of each movement.
- 5th rule - the activity should correspond to the goals of your main training sessions. If you want to actively develop, say, the muscles of the arms or chest, then the morning workout at home should be focused on these muscles. The situation is similar with girls. If you want to tighten the gluteal muscles, then focus on the squat with a chime.
A set of exercises for morning workout for beginners
Start your morning workout at home with a short walk, for about 30 seconds. After that, you can proceed to performing the following movements:
- Take a standing position, feet are next to each other, and arms are lowered along the body. Raise your arms and alternately take your legs back.
- The legs are located at the level of the shoulder joints, and the roars are spread apart. Rise on your toes and then swing your right leg to the left, bringing the hand of the same name to it. Do the exercise with each leg.
- The starting position is the same as the first movement. Perform a deep squat and take your arms back at the same time. Do not perform more than six repetitions of this exercise.
- The starting position is the same as the first movement. Leave your left leg to the side and raise your opposite arm. After that, you should perform a tilt to the set aside leg. Move in each direction.
- The legs are set wide, and the arms are lowered along the body. Tilt the body to its horizontal with the ground, while spreading your arms to the sides.
- The legs are close to each other, and the arms are spread out to the sides. Begin to perform squats, placing each of the legs in turn to the side.
A set of exercises at home for experienced athletes
This is not to say that the exercises presented below are extremely difficult, but if you are just taking your first steps in fitness, then it is better to use the first set for your morning workout at home.
- The legs are together and the arms are at the waist. Raising your arms, turn the body to the sides at the same time.
- Place your legs wide and raising your arms, alternate swinging movements with your legs.
- The legs are located at the level of the shoulder joints. Start squatting as deep as possible and at the same time put your hands on your feet. After that, start to rise, but do not straighten and reach the ground with your hands. A pause should be paused at the end position of the trajectory.
- The legs are set at the level of the shoulder joints. Rise on your toes while raising your arms, and then lean forward, trying to reach the foot of the opposite leg.
- Jumping is a must in your morning workout at home. You can also do squats and then jump out.
- Place your feet at the level of your shoulder joints. Rising on your toes, while inhaling, spread your arms to the sides. Exhaling air, it is necessary to tilt the body forward, slightly bending the knee joints. Repeat this relaxing movement.
Recommendations for the implementation of sets of exercises
If you have not been involved in sports before, then you can use only the first three movements from complex No. 1. Then you have to strengthen the muscles of the body. To do this, you can use the following exercise. From a standing position, tilt your body forward and place your palms on the ground. After that, take them steps forward, eventually taking a position to perform push-ups. Return to the starting position in the same way.
If you have a sufficient level of physical fitness, then you can include in the training program turns of the body from a sitting position to a "plank" position. It should be noted that the complexes proposed today are approximate. You can create your own morning workout routine, as there are many exercises.
Also, a few words should be said about the "right" breakfast. If you have no problems with the work of the pancreas, then eat boiled eggs in the morning, a few slices of bacon and a glass of berries. With meat, you can slow down the production of insulin, and the glucose concentration will rise gradually. The healthy fats found in eggs help normalize cholesterol balance. Berries, in turn, contain a large amount of micronutrients and plant fibers.
Find out how, doing morning exercises at home, pump up the abs in this story:
