What TV channel is on morning exercises? Exercises in front of TV

Typical attitude towards morning exercises

Almost every one of us knows that it is best to start your day with morning exercises. We have all heard about this at some point and seem to understand that all this waving of arms and legs, turning of the head, active sniffing is very good for health. But!

Despite all this understanding, we often find excuses for ourselves not to do any morning exercises or promise ourselves to start on Monday, on New Year's Day or some other time, some other time, but not now. In general, we behave extremely unconsciously and negligently in relation to our own body.

These kinds of thoughts often arise in my head: “Why do exercises in the morning?! I already feel more or less good, why all these extra body movements and tension?”

In order to do at least a minimum set of physical exercises, you need to set aside time, and if you need to do it in the morning, it means you will need to get up early, and this is a direct “threat” to the sweetest pastime - morning sleep.

At this time, on the contrary, you want to lie longer in a warm and cozy bed, and not jump up twenty minutes earlier than you are used to in order to do some kind of exercise. Even if it’s wildly useful, well, I’d better sleep longer

Yes, this is also possible, but only for the time being!

There is no need to be naive and think that if you don’t care about your body, everything will be fine. Nope, it won't! Sooner or later problems will definitely appear...

For example, your lower back will hurt and it will be problematic to bend or straighten up, or your neck will become “jammed”, so much so that you can’t even turn your head normally, or your joints will hurt and crunch like snow under your feet on a frosty day...

So, if you want to be healthy, you will have to fight your laziness, drag yourself out of bed early in the morning and develop the healthy habit of doing a set of exercises for morning exercises.

You must Fedya, you must!

Why do you need charging?

I will try to explain what I think on this issue in my own words, as I understand it...

I do not have a medical education, so I ask specialists not to spit, not to boil, but simply ignore the opinion of an amateur who regularly experiments on himself and listens to his body.

Our body is capable of making a fairly large number of different movements, but in our daily life we ​​do not use this entire set.

Most often these are some kind of similar movements that are determined by habits or characteristics of the profession.

For example, a person gets used to doing something primarily with his right hand - carrying a bag - and in this case he will have more load on one half of the body, so over and over again, year after year, a curvature of the spine is formed.

This means that some organs will be constantly compressed, as a result of which the blood supply to these organs will be worse, which will further lead to problems and the appearance of diseases.

Or the person has a sedentary lifestyle. This is his job, at the computer, for example. In this case, one muscle group will be activated and overstrained, while the other will be inactive.

For a computer geek, a stiff and numb neck is not just empty words, but a painfully familiar physical sensation.

So, a person, by choice or for some other reason, lives in such a way that some of his muscles work, while others are inactive, and this is not good because all muscle groups must receive their portion of the load, all joints must be worked out.

Why?

Yes, because if something does not work for a long time, is not used, then over time it becomes unusable! The lock is rusting, the standing water is starting to rot.

Any car owner knows that if a car is idle for a long time, then it gradually loses its performance properties, so it is necessary to start the engine at least from time to time and let it run, because movement is life, and stagnation is bad, it’s a swamp, it’s a mess!

So morning exercises are not a waste of time, but a vital necessity.

Morning - gymnastics or jogging?

This question interests those who do not set themselves the goal of breaking a world record, but simply becoming healthier and more active. If you look at the opinion of doctors, they recommend doing 20 minutes of exercise in the morning.

It should include movements that involve the main muscle groups and joints:

• tilts,
• squats,
• stretching,
• turns,
• you can jump rope.

In addition, all doctors have the following opinion: you should start exercising only 20 minutes after getting up, that is, before breakfast. Studies have shown that those who do morning exercises do not suffer from excessive appetite and do not snack during the day.

Do you know why? Because the body regulates hormones that are responsible for the level of appetite, and this level decreases so much that appetite does not increase during the day. This is another argument in favor of morning warm-up.

Important!

Physical activity for 20 minutes in the morning is as effective as 40 minutes of physical activity in the afternoon.

Attention!

Before breakfast, it is safe to warm up with moderate exercise, but you can give the body a full load only an hour after breakfast.

Another warning from doctors: after sleep, the blood is still thick, so blood circulation is slow in the morning. This means that due to slow blood circulation, active physical activity early in the morning can overload the heart, and this is bad for health.

What doctors say about morning jogging

They name several reasons not to go jogging in the morning.

1. If there is the slightest heart problem.
2. Jogging in the morning is a serious strain on the nervous system, especially when the nervous system has not had time to rest.
3. Due to high blood clotting in the morning, running can create a blockage of blood vessels in the brain (that is, provoke a stroke).
4. For any kidney or liver diseases, jogging is best done in the evening, when the tissues of these organs are restored.
5. Running in the morning is useful only for people with the “lark” chronotype, and it is contraindicated for “night owls”.

What happens during charging

When a person begins, for example, to turn his head left and right, certain muscles begin to work, and blood flow in this place increases.

I won’t go into anatomical details so as not to blurt out something stupid out of ignorance, I will only say that this is very good, since the blood brings oxygen from the respiratory organs, brings nutrition, the cells of the body are happy and satisfied. At the same time, the blood takes from the cells everything is indecent.

So it’s not for nothing that the conscious process of waving your arms and other parts of the body in the morning is called exercise, since at this time the cells are literally charged with everything they need.

What do I pay attention to while charging?

When I do my exercises for morning exercises, I try not to forget about three main, in my opinion, points:

• mood
• attention
• breath

I’ll tell you in more detail about each of these points in turn and how to do morning exercises correctly.

Positive attitude

A positive emotional state - a good mood, is important not only when doing exercises or doing something, but also for life in general.

In our building, next door, lived a very elderly grandmother; she was distinguished by her easy-going character, friendly attitude towards people, joyful perception of life itself, lack of resentment and rancor.

In my opinion, it was these qualities that became the key to her longevity, and she passed away at the age of 102.

A person can lead a “correct” lifestyle as much as he likes: harden himself, get wet, run, jump and jump, don’t eat meat and donuts, sit for hours in the lotus position, but if he has a bad character, then all his efforts will be of little use.

This, of course, is just my IMHO, which does not claim to be the ultimate truth. But I will give an example to show the direct relationship between such an intangible concept that cannot be touched with your hands, like mood, and a completely tangible physical state.

When a person experiences a negative emotion - is in a stressful situation, his nervous system causes inhibition of the outflow of bile from the gallbladder. If a person is under stress for a long time, the bile begins to stagnate in the gallbladder, thickens, and becomes concentrated.

Then it corrodes the inner mucous surface of the bladder and inflammation occurs. Bad emotions caused problems at the physiological level. Maybe that's why an angry and irritable individual is called a bilious person

After a person has experienced a negative emotion, it continues to “live” in our body, for example, after anger and anger, the facial muscles remain tense, and resentment “settles permanently” in the form of tension in the shoulders and neck. And where there is tension, stagnation appears. And stagnation is not good!

Positive emotions, on the contrary, give relaxation. Accordingly, blood flows easier, so the feeling of joy and happiness literally makes you feel warmer... I could talk for a long time about the influence of emotions on the physiological state, but I’ll dwell on the fact that if you can’t cope with negative emotions, then at least it’s worth neutralizing their consequences with the help of exercises , removing tension in the muscles.

There are also such interesting observations from life: when a person is in a bad mood, everything literally falls out of his hands! Have you noticed this happening to you?

I know people who dig wells, but they won’t work at all on this day if they’re not in the mood or something goes wrong.

When you are in a bad mood, it is better to do nothing at all - neither cook borscht nor hammer in nails. In the first case, the prepared food will be tasteless, in the second, there is a high probability of hitting your fingers with a hammer. And getting behind the wheel of a car in a bad state of mind is generally life-threatening!

Okay, it’s clear that you need to be joyful and positive, but what to do if you’re in a bad mood? I have rarely met people who, having gotten up early in the morning, radiate streams of universal optimism and unbridled fun, most often it happens exactly the opposite.

Personally, I most often wake up in this average mood, close to a gloomy and dissatisfied state. What to do in this case...

For myself, I have clearly learned this rule: positive emotions give energy, and negative emotions take it away! Therefore, before you do exercises, you need to put yourself in a positive mood. This is not difficult to do if you know one feature.

When we are in a good mood, we smile. But there is also an inverse relationship... If, in a bad mood, you start to smile on purpose, then the corresponding signals begin to arrive in the brain, the body produces certain joy hormones - endorphins and, as a result, the mood improves.

That is, even if you are in a bad mood, you can change it! Yes, yes, yes...you just need to put on your face the most joyful smile in your arsenal and hold it for a while.

For example, before I start doing my quick morning exercises, or even starting the day in general, by an effort of will I give my face the most satisfied expression and hold it like that for exactly 5 minutes (I count to myself to three hundred).

The most important thing at this time is to try to keep your attention on the satisfied facial expressions of your face! You also need to straighten your shoulders and maintain an even posture, breathing deeply and evenly.

This time is enough for me, and I notice that then the smile itself remains “hanging” on my face, and my mood noticeably improves. In this state, you can already get down to business and get the maximum benefit from morning exercises.

Attention

Very often I noticed that while I was doing any exercises, my thoughts flew to an unknown place, and at that moment I thought about anything, but not about exercise

Before you have time to come to your senses, you are already standing, somehow making turns, and at the same time you are thinking about what Vasya told you yesterday, or about the fact that today you will need to change the tires on your car for winter ones.

That's no good! Because where your thoughts are, there is your attention, there is your energy.

You can conduct the following experiment: while concentrating, direct your attention to some part of your body, for example, to the index finger of your left hand, after some time you will feel a pulsation in this place.

That is, by consciously directing your thoughts, you increased blood flow at the point you need. In this way, you can improve the functioning of any organs of your body by directing your attention and adding a couple more positive images to this, but this is a separate topic, and now I will not delve into esotericism.

By the way, attracting your attention will turn on automatically in an extreme situation. This is inherent in nature itself!

For example, when you pinch that very left finger in a door, it will pulsate so much that you won’t be able to think about anything else, or when your stomach hurts, then all your attention goes only there, and your hands go there too...

In general, we have learned and reinforced: in order for you to get really effective morning exercises, while doing it you need to mentally remain “here and now”, try to feel those parts of the body that are currently involved in doing the exercise, then the benefits of warming up will be much greater more!

Breath

It is imperative to breathe correctly while performing exercises - as the load increases, the breathing frequency also increases, but frequent and shallow breathing, like that of a out of breath hedgehog, will not suit us.

Because inhalation and exhalation must be done calmly and deeply, so that when you inhale, a sufficient amount of oxygen enters the body, and when you exhale, all the “waste gases”, metabolic products from your lungs, come out.

When I do exercises, I breathe through my nose, and in everyday life I also adhere to the same method.

When to inhale and when to exhale?

When loading, I exhale, when relaxing, I inhale! For example, leaning forward and bending down, I stretch my hands to the floor and exhale.

I rise up, unbend, bringing my body to a vertical position - inhale. You can’t hold your breath, otherwise your face will turn red from the effort and your eyes will pop out from the pressure

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What exercises should you do?

I think that by observing these principles: mood, attention and breathing, you can perform any set of exercises. And if you suddenly wonder “how to do exercises in the morning?” and are stuck in indecision, then I can answer this: do what you can do now, and what you like. You can make your own list of favorite exercises for exercise. The main thing is to start and continue!

Of course, it may seem to some that it is enough to stretch in the morning with gusto until your bones crunch and everything is in order. There the cat will reach out and grab it, but she’s always so nimble and flexible))

Yes, the cat doesn’t do special exercises, but her lifestyle is more natural than ours!

She doesn’t sit on a chair at a table for several hours, she doesn’t carry bags or other heavy objects, so I think you still need to do at least a minimum set of exercises that affect as many muscles and joints as possible.

Personally, my morning exercise routine is Norbekov’s joint gymnastics. This event takes me 20-30 minutes. If someone has a desire, then finding these exercises on the Internet will not be particularly difficult.

To do this, in a search on Yandex, Google or YouTube, you need to type “norbekov’s joint gymnastics”, and you will be able to visually see and understand how to correctly perform this set of exercises. Although I think in the near future I will record my video and show how I do this gymnastics, so that you don’t have to look for something somewhere

Set of exercises

For morning exercise, moderately intense workouts are ideal.
In general, men and women can perform the same exercises, but for the former, the number of repetitions should be higher. Since the body is relaxed after sleep, it is only important to stretch the muscles, speed up blood circulation, and gain energy, so intense exercise should not be included in the exercise.

The set of exercises will include:

1. Warm up. Any workout begins with a warm-up. This helps prevent sprains and improves blood flow. After warming up, the ligaments become more flexible. It is enough to spend 5-7 minutes on this stage.
2. Basic exercises. The next part of the workout will take 15-20 minutes. The movements will be more intense; they help work out all muscle groups and reduce body weight.

Part of the warm-up includes movements such as bending, rotating and bending.

Their goal is to restore joint function.

Performance:

1. You need to bend back and forward, make turns left and right.
2. Perform slow head rotations clockwise and counterclockwise.
3. Rotate your shoulders forward and backward. First the right shoulder, then the left, then both at the same time.
4. Swinging your arms up and down.
5. Swing your arms in front of your chest to the right and left.
6. Rotation of the hands.
7. Tilts of the body to the right and left sides.
8. Rotation of the pelvis clockwise and in the opposite direction.
9. Bending and straightening the legs at the knees.
10. Rotation of the ankle in different directions.

After warming up, you should begin the main exercises, increasing the pace. You can start by walking in place.

You need to raise your knees as high as possible, breathing evenly.

Performance:

1. Doing forward bends. It is important to keep your legs straight and not bend your knees. Hands should reach the floor. Movements should be smooth, dynamics should be average. Need to repeat 12-15 times.
2. Stand straight , swing your straight legs forward, backward, left and right. Do it with your right and then your left leg 12 times on each side with one leg.
3. Lie on the mat , rest your palms on the back of your head, bend your legs at the knees. Perform incomplete body lifts, while straining your abs. Raise your torso first, then your knees. Touch your right elbow to your left knee and vice versa. Do 15 times on each side.
4. Sitting on the mat , straighten your legs. Restore your breathing and begin to lean forward. Do not bend your legs at the knees, reach the tips of your toes with your fingers. The chest should touch the knees. Do 15 times.
5. Stand up straight , feet shoulder-width apart, hands on your waist. Squat down, bringing your arms forward. The movements are done deeply; tension should be felt in the legs. The back is straight, the knees do not go beyond the line of the tips of the toes. Repeat 15-20 squats.
6. Get on your knees and place your hands on the floor. Do push-ups. Don't arch your back. If you can do it, do regular push-ups. Do 12-15 push-ups.
7. Rest for 1-1.5 minutes and stand on the “bridge”. Stand for a few seconds and return to the starting position.
8. The main part of the exercise should be completed with stretching and stretching. You need to stretch up, while exhaling, stand on your toes, and while inhaling, lower yourself onto your foot. Restore breathing.

After such a workout, you can take a contrast shower, which will charge you with more energy and strength for the whole day.

How to start and not quit

Let's say you finally mustered your will into a fist, pumped yourself up with determination to act, and decided to become an avid morning exerciser... you do it for a day, two, a week, and then the initial fuse fades, the enthusiasm disappears, what to do?

There is an opinion that the systematic repetition of any action develops into a habit after 21 days, so we can and should use this feature of our psyche for our own purposes.

I tried it and in some cases it really works. It worked exactly with charging! But to be sure, I am increasing this period to 40 days.

Now, in order to develop any habit I need, I gain patience and use willpower to stick to the required number of days on the calendar.

During this time, you get used to it, and an action that is new at first becomes part of your life. There is also another point at work here... if you set yourself up for a very specific period, then psychologically it becomes easier!

Because if you have never run in the morning, then the thought that now you will always have to do this can be overwhelming with its grandiosity and somehow you will be reluctant to even start, and the risk of slipping from this “duty” will be higher.

And if you tell yourself that I’ve been running for 40 days now, and then we’ll see how it feels, and then I’ll decide whether to continue or not, then with this approach, mentally it will become easier to start! Try it, maybe it will help you too and exercise in the morning will become your new healthy habit.