Morning exercises for men are the key to health and well-being

Why do you need morning exercises for men? Most men start their working day with a cup of strong coffee or tea or breakfast. They become alert no earlier than 10 am, and their performance is below average. This manifests itself in a decrease in self-organization and ability to work, and absent-mindedness. For women, mornings are different. They need a lot of time to get themselves in order, prepare breakfast for the family, and someone has time to make lunch. Therefore, when they come to the workplace, they demonstrate greater readiness to perform their duties compared to men. You can change the situation if you start your morning differently.

Many self-development manuals suggest starting your awakening with morning exercises. You can find videos and clips for doing morning exercises and do exercises while watching them.

For some reason the emphasis is on running. Moreover, it is recommended to immediately get dressed and go for a run after waking up. This is not true. If you are going to run in the morning, you should warm up well before doing so.

Rules for good morning exercise

You need to exercise regularly. Even if you are very lazy. After all, a quick charge will literally take ten minutes.
If you can't bring yourself to get out of bed, start doing exercises right there. Yes, it is less useful than on a hard surface. But this is much more useful than being lazy.
Open a window or balcony when doing exercises in the morning - this will help saturate the blood with oxygen.
You only need to take care of yourself positively - if you suffer every morning and literally try to force yourself, it will bring neither pleasure nor benefit.
Charging should be short - just motivate yourself for ten minutes, this is quite enough.
Get into the habit of doing “lazy gymnastics” from time to time - choose the most enjoyable, most favorite exercises for you, and do them when you are really lazy. If you are lazy more than once a week, then reconsider the set of exercises you are doing.

How to start your morning right

You need to start your morning calmly; don’t jump up suddenly at the first alarm. This is harmful and puts stress on the body. You need to wake up gradually, the same thing with morning exercises, you need to start it while lying in bed. To exercise under the blanket, you can choose cat stretches, turning over from the stomach to the back and back.

For better awakening, it is good to use elements of Tibetan gymnastics:

It begins with active warming up of the hands.
Then the heated brushes are applied to the closed eyes, applying pressure movements to improve blood circulation in the eye area.
Then the ears are warmed up.
Then they do a facial massage; a description of how to properly perform such gymnastics can be found on the Internet.

Sometimes you can do your entire morning exercises without getting out of bed. There are many exercises that can be done while lying on your back. For example, leg raises to work your lower abs or hip raises to work your buttocks.

You can start with breathing exercises, they will saturate your blood with oxygen and help you wake up.

Then you should drink a glass of warm water. You can prepare water in a thermos in the evening.

Correct morning exercises

The gradual awakening of the body does not accept any heavy loads immediately after sleep that force the heart to switch to more active work, causing irreparable damage to the heart muscle.

There are exercises that can be easily performed directly in bed. These include warm-up exercises that do not carry any load. At the same time, remember that they are not enough for a cheerful and active well-being throughout the day. You will need to walk a little, take a shower or just wash your face, drink a glass of water and only after all this do the basic exercises.

Morning exercises are performed to music, which is selected individually for each person. The presence of intense exercises in the complex forces you to select music whose tempo will be about 140 or 170 beats per minute. Many compositions of our time have exactly this tempo. When performing exercises in a calmer rhythm, slow songs are selected. To properly organize body movements and coordinate your breathing with them, it is recommended to select songs of a rhythmic nature.

That morning exercise that gives you good spirits and a surge of strength is considered the best. The main mistake in charging is excessive loads. Many people forget that the main purpose of exercise is to tone up. Her idea is not building muscle mass. The best way to determine the degree of stress on the body is how a person feels. The body should not feel tired or overly tired. With these symptoms, the necessary measure should be to reduce the load.

Kinds

There are several types of morning exercises. Let's look at some of them:

Yoga. It would be correct to classify yoga not as physical activity, but as a worldview. However, yoga classes are enjoyable and give flexibility and definition to the body.
Pilates. The set of exercises is designed to strengthen the musculoskeletal system and proper development of the abdominal muscles.
Step aerobics. Exercise consists of dance movements, which are performed using a stepper - a special platform. Thanks to gymnastics, the process of burning fat deposits is activated. In terms of effectiveness, step aerobics can be compared to moderate-intensity running.
Callanetics. Calm gymnastics, consisting of static exercises that help strengthen muscles and lose weight. Classes take place slowly and smoothly, so they are recommended for people who have excessive body weight and those who have just started doing gymnastics.
Power loads. The system includes intense exercise that allows you to burn a large number of calories. These include squats, jumping rope, training with small dumbbells, abdominal and back swings.
Cardio loads. These are loads that affect the functioning of the cardiovascular system, speed up metabolism, resulting in weight loss.

How to practice at home

This means that great attention must be paid to safety precautions. It’s not that I was a bore, but on the very first morning, not caring about my colleague’s recommendations and the offer to at least lay a towel on the floor, I tried doing lunges directly on the floor

It all ended with a sprain.

Therefore, I strongly advise you that you must also follow safety precautions at home! To practice at home, a regular T-shirt and sweatpants will do; shoes are not required. If you, like me, have no love for dressing up, then you can get by with a long T-shirt and underwear.

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Train yourself and your body to the same set of exercises. I am guided by what my colleague taught me - she took some exercises from the bodyflex system, some asanas from yoga, and added dance elements and stretching. It turned out to be a good leisurely complex that can be easily done at home.

Working out at home is as easy as shelling pears, you just need to turn on good music, open the window and stay alone in the room. After a couple of days, you will realize that it is much easier to force yourself to get out of bed, and after a few more days you will notice clear results. The main one is physical comfort during the day and a good mood.

Well, as a young lady of Rubensian shape, I cannot help but note that morning exercises clearly benefited my figure - muscle tone and skin turgor improved.

Pay attention to bodyflex - this technique seems to me most suitable for a working adult woman who is focused on results (well, like all of us). What I like most is that the full complex only takes fifteen minutes

How to choose exercises?

A set of morning exercises is an individual matter, but there are general principles that should be followed when forming your exercises. These are bends and rotations with different parts of the body, squats and breathing exercises, stretching and bridges, planks and push-ups. You need to choose your exercises based on your own feelings. Charging shouldn't be boring.

Here are some exercise options for gymnastics in the morning:

To strengthen the muscles of the neck and head (tilts left and right, back and forth; circular rotations - perform smoothly).
For different parts of the arms (rotations with hands clenched into a fist; rotation of the shoulders - together and alternately; rotations with the elbows and forearms; swinging the arms.
Loads for the entire body (bending forward - as low as possible; bending to the sides with the upper part of the body; rotation with the pelvis.
Exercises for legs (swinging legs back and forth, to the sides; squats; knee rotations).

The complex can be diluted with exercises with a hoop, expander, jump rope, abdominal pumping, exercises with light weights (dumbbells 1-5 kg), running in place.

Each exercise is performed 8-10 times. The intensity and complexity increases gradually. The starting position for all exercises is hands on the lower back, feet shoulder-width apart. All turns, tilts, and rotations should not be sharp.

How to start?

It's never too late to start doing exercises in the morning, even if you are of retirement age. For some people, life is just beginning at this age. Now is the time to take care of the health of the body. Doing morning exercises is much cheaper than treating endless cardiovascular diseases, joints and bones suffering from hypokinesia.

To start exercising, it is better to choose a vacation time, because often a working person simply does not have enough time in the morning to exercise. In any case, you can’t force yourself. The impetus for starting classes should be a powerful motivation for recovery, weight loss, self-improvement, and increased productivity of the working day. There are always many reasons to start something.

Charging program for men

Effective weight loss for men depends on a properly selected exercise program. Good results are achieved by alternating strength exercises with aerobic exercises.

The optimal distribution of workouts during the week would look like this:

Monday, Wednesday, Friday, Sunday – strength training;
Tuesday, Thursday, Saturday – aerobic exercise.

Men should include the following exercises in their morning workout:

Squats . This exercise works the legs, lower back, upper back and abdominals. You need to squat so that your pelvis is below your knees. Perform the exercise 3 sets of 15 repetitions.
Push ups . This exercise warms up the body and speeds up metabolic processes in the body. It is recommended to do this: if the most number of push-ups you can do is 100 times, perform 3 sets of 70 repetitions. Before the next approach, rest for 4-5 minutes.
Pull-ups . Effective for warming up the back muscles. The number of repetitions and sets corresponds to the number of push-ups.
Tilts . Bending is effective for the prevention of diseases of the lumbar spine, sacrum and coccyx. The bends should be done like this: starting position – standing, feet shoulder-width apart. With your hands behind your head, slowly tilt your body to a horizontal position, then sharply return your torso to a vertical position. Do as many bends as possible. If you can easily do 25 reps, do some weights.
Abdominal swing with legs raised . Do 3 sets of 15 reps.

This set of exercises for morning exercises helps improve your figure and strengthen your immune system.

Useful tips

The most important thing in exercise for women is to pay attention to your own well-being. If you feel unwell or uncomfortable, you should stop doing gymnastics.

If there are strong pain sensations while performing certain exercises, this may indicate problems in the functioning of the organs involved, or technically incorrect execution of the exercise.

Although there are exercises that you can do while lying in bed, you should not start exercising immediately after waking up. You need to give your body 3-5 minutes to recover from sleep. The complex can be divided into 2 parts.

In the first part, include slow movements that are performed while lying down, without getting out of bed. And the second part should be completed after water procedures. This part will contain exercises that require more activity.

Proper breathing when performing exercises plays an important role. Therefore, you need to strictly follow the instructions and inhale and exhale at the right moment. If there are no specific instructions in the description of the exercise, then breathing should be arbitrarily even.

Other things to consider

Ventilate the room before morning exercises or perform exercises in the fresh air.
It is better to avoid heavy force loads and sudden movements.
Movements should not be traumatic.
Do not start doing exercises at a fast pace right away. This is harmful for an organism that has not yet fully awakened.
Clothing should be light and comfortable so as not to restrict movement. The fabric of clothing is well breathable to avoid excessive sweating and diaper rash.
Musical accompaniment. Well-chosen music helps to lift your mood and energy.
The exercise technique should be based on the principle – from smallest to largest. That is, first, light exercises are performed that do not require tension and a fast pace. And then they move on to more vigorous exercises.
Go to bed at the same time and don’t change your alarm clock in the morning.
Don’t turn exercise into a boring routine, but try to have fun every morning.
Have the right motivation.

A set of exercises is considered to be selected correctly if a woman:

remains in good health after charging;
feels a surge of energy and vigor, and not a breakdown;
is in a good mood.

Features of doing exercises in the morning

There are several advantages of an organized regimen in the morning with time devoted to gymnastics. First of all, it means cheerfulness for the whole working day, good mood, increased reaction and concentration. At the same time, there is enough strength for all men’s affairs, both at work and in the family. In order for the activities to bring the expected results, it is necessary to learn several features of the entire process:

Before morning exercises, you need to wake up, perform the necessary set of hygiene procedures, but not have breakfast or even drink.
It is encouraged to perform gymnastics on the balcony or in the local area. If this is not possible, it is enough to open the window in the room.
Do not overheat or overcool while performing exercises.
Exercise in comfortable clothes so that your movements are not constrained.
Regardless of what set of exercises is performed, breathing should remain even and inhale and exhale through the nose.
Light charging is carried out at first, then the load is increased. Each action is performed 8 to 10 times, subsequently the frequency is maintained for at least 10 exercises.

It is unacceptable to turn exercise into training at home. After all, every lesson has its own time. For those who only need to activate the body and maintain activity throughout the day, it is enough to simply warm up, without unnecessary actions. If the warm-up is used to lose weight or shape your figure, then it won’t hurt to supplement the gymnastics with some strength exercises to load the desired muscle groups.

Warm up the arms and forearms

The first exercises for optimal exercise in the morning are most often warm-up movements for the arms. This part can also be done while sitting in the pastel, but in order to better warm up, it is better to stand. The sequence may vary, but the following is specifically arranged to obtain the best effect.

Exercises for morning exercises to warm up joints and tendons:

fold your palms at your chest (as for prayer), without lifting them apart from each other, spring and press down a little - 10-20 movements;
arms to the sides, stretched to the maximum, moving only the hands up/down with a feeling of tension to the fingertips - 10-20 movements;
rotation of the elbows towards/away from oneself – 10-20 movements in each direction;
stretching your arms up above your head, twisting the wrist lock, pulling up from the shoulder joints - about 20 seconds;
wrist lock in front of you, springing movements to the chest and back while maintaining the wrist lock - 10-20 movements;
one hand is stretched forward, the palm is looking up, with the other hand they take the fingers and pull them down, trying to bend the straight fingers in the opposite direction, repeat on the second hand - 10-20 movements for each hand;
the hand rises up, bends at the elbow, which is above the head, and the palm behind the back above the cervical vertebrae, with the other hand they press on the elbow and knead the shoulder joint - 10-20 small movements.

Warm up the muscles:

intense flexion/extension of fingers into a fist – 20 seconds;
wall push-ups, standing – 20 times;
hands on the wall, the body is bent so that both the arms and the body are perpendicular to the surface, springy movements of the body up/down - 20 seconds;
independent tension/relaxation of the arms completely - 10-20 times;
imitation of lifting a barbell (dumbbells) for the biceps – 10-20 times (light dumbbells can also be used).

This warm-up of muscles, joints and ligaments improves grip strength and develops muscles, helps tighten muscles and improves the appearance of the hands.

Contraindications for use

It is believed that morning exercises are beneficial for all women. But there are conditions in which charging is not recommended.

Two groups can be distinguished: time restrictions and contraindications:

Temporary restrictions	Contraindications
previous surgery; heat ( severe pain; acute periods of illness (ARVI, acute respiratory infections); bad feeling.	fractures, dislocations; bleeding; mental illnesses; joint diseases; diseases of the gastrointestinal tract.

Women during pregnancy and after childbirth should also be included in a special group. Expectant mothers and women who have just received this status are not prohibited from performing physical exercises; they just need to choose the types of exercises that suit the situation.

The list of contraindications is quite extensive. You should check with your doctor whether you can do physical activity or not. In case of temporary restrictions, access to classes may occur at different times (from 7 days to 3-4 months), which are determined by the doctor.

Only a doctor will tell you exactly when you can start morning exercises after illness, and what exercises are allowed.

Additional classes

When a man plans to lose weight with morning exercises, aerobics is suitable for him. It is best to perform gymnastic movements with a pulse reaching 120 beats per minute. It is at this heart rate that fats are most actively broken down. The set of exercises includes:

Steps in place with high knees.
From a standing position, turn your body first in one direction and then in the other.
Quick and sharp bends to the sides; for the best effect, it is recommended to take weights.
Gymnastic movements on a special device - a health disk.
Bend forward, trying to reach your fingers to the floor.

To speed up the process of losing weight, it is recommended to do kettlebell exercises; you can do it at home yourself. You shouldn’t strain too much during morning exercises, as you should have enough strength for the whole day, so you should take the choice of a program seriously and determine the optimal number of exercises and approaches.

Morning exercises in 15 minutes!

Watch this video on YouTube

Warm-up

Warm-up is an essential part of any workout. Morning exercises for girls are no exception.

Warm-up includes a set of exercises to warm up the joints, hands, feet, knee joints, and shoulders. Most often, warm-up is carried out with rotational movements in the area that needs to be warmed up. It is good to use swings, gentle jumps, walking, raising your legs, and shallow squats as a warm-up.

Dance moves to music are great as a warm-up. Sometimes dancing is enough, and you can limit yourself to just them, without doing a special set of exercises for morning exercises.

The best morning exercise for weight loss

Many people are concerned about the problem of excess weight. For such people, there are special methods of morning exercises that allow not only to effectively awaken the body, but also to get rid of annoying excess weight.

The difference between this complex is that it involves increased load. Therefore, before performing such exercises, you need to let the body wake up using the exercises described in the first complex. It is also recommended to drink a glass of water before starting work.

The morning exercise complex for weight loss includes the following steps:

Warm up. It can consist of jumping, swinging arms and legs, bending the body, and rotating the pelvis. A light short run, including on a treadmill, is a good warm-up.
Hand training. For this you will need small dumbbells. All kinds of bending, lifting and swinging are done with them. Next, you can do various push-ups that activate the pectoral girdle muscles.
And finally, it will be useful to do a set of squats. The main thing is not to rush and follow the technique.

As you can see, exercise for weight loss is not much more complicated than simple exercise (especially for men), however, it is more effective. But let us repeat once again - you should not turn morning exercise into a massive pumping of the whole body in order to burn fat. This needs to be done at another time.

For weight loss, the regularity of physical exercise is much more important than its duration. Therefore, if you want to lose extra pounds, try to do at least a little exercise every day.

Now, in a nutshell, about other types and charging options.

How to motivate yourself?

The ability to achieve the desired results in losing weight largely depends on understanding what the true reasons for the desire to lose excess weight are and what you will gain from it. But, as it turned out, desire alone is not enough; you need strong motivation in order to take the first steps and not stop halfway.

To overcome yourself, your laziness and start practicing, you can use some tips:

stimulate yourself by thinking about a slim body, and convince yourself to just try to do five minutes of morning exercises, and like every person who is used to proving something to himself, you will want to finish the job you started.
To avoid getting bored doing gymnastics, you can choose video training or practice to music;
hang a poster of your idol or just a beautiful person with a beautiful body in a prominent place - this will encourage you to achieve your goal;
find like-minded people on the World Wide Web and do gymnastics together - the spirit of competition has not been canceled, and you can simply control yourself and others, thereby getting closer to your cherished desire - to lose extra pounds.

Where to start morning exercises

So how can you do your morning exercises to get the most out of them? MirSovetov offers you a fairly simple and understandable approach to exercise in the morning. First, let your body wake up. Slowly get up and wash yourself. Feel ready for the stress. This usually takes about 10-15 minutes after waking up. Secondly, always start charging with a light warm-up of your muscles and joints. Your task is to fill the muscles with blood. This will increase their tone and protect them from stretching. Thirdly, think about what exactly you want to get from morning exercises. There aren't many options here. Typically, exercise is either a way to wake up (in which case it can generally be limited to just a warm-up), or a path to high muscle tone (then after the warm-up you should add stretching exercises, light running and possibly strength exercises with your own weight). Based on all of the above, the general outline of your morning should look something like this:

We woke up.
WE FELT like we woke up.
Warm-up – 2-3 minutes.
Basic exercises – from 3 minutes.

How to find time for morning exercises

In order for morning exercises to become a habit and bring health benefits, you need to learn how to properly motivate yourself.

It is important to understand that actions are performed for the benefit of yourself and your health. It should be noted that if you go to bed on time, waking up becomes less painful

Experts recommend weaning yourself from morning weakness by moving your alarm clock forward, depriving yourself of time to study.

Morning exercises will be beneficial if you tune in to it with the anticipation of pleasure: it should not turn into a burdensome routine.

If after waking up there is no desire to start squats, you can start warming up with basic movements without getting out of bed.

Complex for women

Morning exercises for women should include at least 4-5 exercises from the list below. If desired, the training program can include exercises from yoga, Pilates, stretching or light strength exercises.

Do exercises on an empty stomach - before breakfast and a cup of coffee.

Steps in place

It’s good to start the main complex by walking in place for 1-2 minutes. Try to raise your knees as high as possible.

Tilts

Place your feet shoulder-width apart. Start bending forward, trying to touch the floor with your hands. Perform the movements smoothly, with a slight delay at the bottom point. Repeat the exercise 7-8 times.

Ab exercises

Perform 20-25 standard abdominal crunches. For those who are more physically prepared, abdominal training on uneven bars is suitable.

Lying on your back, raise your legs and arms at the same time

Make sure your shoulder blades remain on the floor. You can lie on your stomach and lift your legs and arms from this position (boat exercise). Perform 10 lifts.

Stretching

Let's start stretching the legs. Sit on the floor and stretch your legs forward. Begin to tilt your chest towards your knees, extending your arms towards your feet. Then spread your legs to the sides and bend your body towards each of them in turn. Morning exercises with stretching will relieve tension in the muscles and increase their elasticity.

Plank

Get into the starting push-up position and hold this position for 60 seconds. A variation of the exercise is possible when the arms are bent at the elbows. The plank strengthens the muscle corset, trains strength and endurance.

Stretching for the spine and back muscles

Get on all fours, begin to slowly arch your back, lifting your pelvis and head up. Next, begin to round your back, twisting your pelvis and lowering your head. Repeat the cycle 5-7 times. Exercise for your back and spine will not take much time, and you will feel tangible benefits from it.

Balancing table - classic yoga pose

Stay on all fours. Now simultaneously lift your right leg and left arm up until it is parallel to the floor. Return to the starting point and repeat the same for the opposite limbs. Do 10 repetitions. This effective exercise strengthens your back and develops coordination. This exercise falls into the category of “yoga for beginners.”

Push ups

Do 15 push-ups. For girls, you can choose a lighter version of push-ups, in which the emphasis is not on the socks, but on the knees.

Arm Curl

Take small dumbbells and begin to lift them towards your shoulders, bending your arms at the elbow joints. Do 15 curls. You can perform the exercise both sitting and standing.

Bike

Lie on your back, clasp your hands behind your head, bend your knees. Next, start moving your legs, imitating pedaling when riding a bicycle.

Jogging and walking

Jogging develops endurance and uses all muscle groups. You can run both at home (if you have a treadmill) and outside - it all depends on your desires and weather conditions. If running is not easy for you, you can start with brisk walking.

Running is the easiest, fastest and most enjoyable way to get in shape.

To finish your exercise, stretch, walk, and take a few deep breaths to restore your breathing.

It is not necessary to limit yourself to the given list of exercises. Find a suitable type of physical activity for yourself: try cycling, dancing, yoga for beginners.

Charging program for women

The set of morning exercises for women differs from the program for men, this is due to the characteristics of the women’s body.

It is recommended to include the following exercises in the exercise program for women:

Jump squats . Do the exercise like this: you squat, and when you get up, you jump. You need to jump so that you do not feel discomfort when returning to the starting position and starting the next repetition. Perform the exercise 3 sets 15 times.
Dumbbell press. The exercise can be done lying down or sitting. To perform it, you need to use small dumbbells. Do 4 sets of 15 repetitions. In the first three approaches you do 12 repetitions, in the fourth - 15 times.
Body rotations. Women with large hips are recommended to do this exercise after jumping squats. The exercise should be performed as follows: initial position: sitting on a chair, a light crossbar on your shoulders. With your hands on the edges of the cane, rotate your body so that your legs remain motionless. Get into your original position and after a second, turn in the opposite direction. One repetition is equal to 2 turns in both directions. Do as many repetitions as possible, then after 2-3 minutes, repeat the set as many times as possible.

Charging rules

As with everything else, morning physical education has its own laws and rules, by adhering to which you can guarantee yourself a high-quality result. Otherwise, even simple morning activity can lead to negative consequences. Let's find out what you need to do to get a good morning exercise:

Immediately after waking up, you should not overload the body with heavy exercise - this can negatively affect the functioning of the heart. It is recommended to start exercises right in bed. This can be: stretching, bending arms and legs, turning the body and other simple actions. When you get out of bed, you shouldn’t immediately start exercising; first you need to give your brain and nerve cells a couple of minutes to wake up. During this time you can wash your face

Now you can begin the main set of exercises. You need to pay special attention to breathing, because it saturates the cells with oxygen and increases the overall tone of the body. You shouldn’t overwork yourself, since the main goal of exercise is to wake up, and not to pump up a bunch of muscles. If your body gives signals of overwork, be sure to listen to it.

Recommendations from experts

Many men are concerned about their well-being and health, so they devote half an hour a day to morning training. Experts recommend carrying out water procedures in the morning and only after that performing a complex of exercises.

After water procedures, the body completely wakes up. Water gives you a huge boost of energy throughout the day. This is how the body hardens. But it is best to begin such procedures gradually. Sun rays and vitamin D are beneficial for the body, especially for the male body, which is exposed to heavy loads every day.

Before sunbathing, you can perform a small massage manually or using a massager. Morning exercises can consist of a set of exercises, and the workout can be very simple or include several complex elements. Expert advice:

When doing exercises, you can use exercises that you remember from school.
Experts recommend selecting exercises taking into account the characteristics of the body.
Many men like to run in the morning; jogging can be done in the gym or on the street.
If you are jogging at home, you can simply run in place or use a treadmill.

After this, you need to perform bends or simple exercises with arm movements. If a complex of complex exercises is not available for a man due to poor health or other health problems, then you can use a light warm-up:

One hand must be raised up and the other down.
As you exhale, you need to bend to the side; they should be opposed to the raised arm.
Tilts must be performed alternately in different directions. You need to raise your hand above your head, take a breath.
Then you need to bend over and exhale, reaching with your fingers to the floor.
Hands should be placed in front of the chest, palms should be parallel to the floor. It is necessary to move your elbows behind your back, then your arms need to be spread to the sides.
Then your hands need to be placed on your belt.
You need to perform rotational movements of the pelvis in different directions.
Then you need to raise your knees high, running in place.

This complex is considered approximate; it can be adjusted and changed depending on your own physical data. But in any case, you need to make sure that all parts of the body are worked out equally. Only in this case will a set of exercises in the morning bring benefits and vigor.

In order for exercise to bring the greatest daily effect, it is necessary to perform push-ups and bends using dumbbells. In this case, the complex will bring the greatest results and the muscular system will be strengthened. Ultimately, this will have a positive effect on the body.

Charging time should not exceed 20 minutes. If a man has certain health problems, then it is better to consult a doctor, together with him you can create the necessary complex of morning exercises. Thanks to exercise, a man will always stay in shape. Basic exercise can keep any muscle in good shape.

Originally posted 2018-01-09 08:48:39.

A set of morning exercises

Perform every morning 8-10 times.

Exercises for the shoulder girdle and arms

Shoulder rotations alternately and then simultaneously;
Drawing circles in space with straight hands;
Swing your arms with your right hand on top and your left hand below. And vice versa;
Warm up your elbows by rotating your bent arms;
Pull your bent arms back sharply and several times. Finally, move your arms straight back;
Rotate the hands to warm up the corresponding joints;

Exercises for the torso

In the starting position, when your feet are shoulder-width apart, bend forward. Try to touch your palms to the floor. Movements should be smooth, avoid sharpness, so as not to injure the lower back;
Feet are still shoulder-width apart, and hands are on the waist. Rotate your pelvis;
One hand remains on the belt, the second reaches above the head. And vice versa;

Leg exercises

Alternate ointments with legs forward and backward; Squats

For the exercise to be effective, it is important not to lift your heels off the floor; Alternately lifting the leg onto the toe; Jumping;

This concludes the classic morning exercise routine. It won't take more than fifteen minutes. If you have the strength and desire to continue, then you can move on to exercises performed in sitting or lying positions.

Exercises for the abs

You need to lie on the mat or directly on the floor and perform body lifts, which are also called twisting;
In a lying position, without lifting your lower back from the floor, perform straight leg raises;

Stretching exercises

Place your feet as wide as possible. One leg remains completely straight, and we begin to bend the second at the knees, stretching. Then change legs;
Sit on the floor and spread your legs as wide as possible. Take turns with outstretched arms, reaching first to one leg, then to the other;

For a good mood and activity, do not forget about the correct surroundings of morning exercises. Let some fresh air into the room, turn on upbeat, life-affirming music.

What is the difference between women's exercises and men's exercises?

There is no particular difference between men's and women's morning workouts for weight loss.

The only difference may be a slightly larger number of stretching exercises and an emphasis on developing flexibility in women. And more significant weights for men, while women often have enough of their own weight.

Morning exercises for men may contain more strength elements.

Morning exercise complex for men

Anyone who is concerned about their health and wants to maintain good spirits throughout their lives, wake up easily and get back to work quickly, will definitely begin to do exercises in the morning. As a nice addition, exercise supports sexual activity. You need to start exercising with light movements that do not affect the muscles. Anyone who doesn’t remember what children did in physical education lessons can learn the following techniques:

Starting position: start from a standing position; straighten your shoulders and lower your arms down and close your legs. Action: alternately raise your arms while placing your foot back on your toes.
Starting position: legs position is in the middle of the shoulders, arms are spread to the sides. Action: Rising on your toes, swing from your left leg in the right direction and at the same time move your right hand to your left. Then the exercise is repeated in the opposite direction.
Starting position: similar to the first exercise. Action: Squat deeply, while moving your arms back, then return to the starting position. Repeat the procedure 6 or more times.

There are many similar techniques. However, there is no point in spending the entire morning doing them. Three techniques are enough to warm up for 5-10 minutes before a working day. And in order to get everything done, you need to get up a little earlier than you were able to do before gymnastics. And one more thing: a person will get enough sleep before the next working day if he sleeps at least 7 hours. And the ideal time for going to bed comes before 11 pm, because at this time the body relaxes.