The 10-minute morning exercise, which will replace the coffee
Sport And Fitness Educational Program / / December 19, 2019
Why do exercises
So in the morning to be alert and focused
Physical exercise improves blood circulation, the brain receives more oxygen and begins to operate at full capacity. As a result of increased attention, concentration and memory.
Just 10 minutes of exercise to improveExecutive-related oculomotor control is improved following a 10-min single-bout of aerobic exercise: Evidence from the antisaccade task cognitive abilities by 14%.
In order to maintain a good figure
Exercise on an empty stomach acceleratesExercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast oxidation of fats for the whole day after a morning workout. And they raiseTraining in the fasted state improves glucose tolerance during fat-rich diet sensitivity to insulin - a hormone that plays an important role in maintaining a healthy weight.
To cheer up
Training improves well-beingDifferential effects of acute and regular physical exercise on cognition and affect and help deal with stress.
What it is morning exercise
Of three parts:
- Warm up. Breathing exercises and a pair of straight in bed will help you to open your eyes a little wider.
- Soft stretch. She pleasantly razomnot frozen after sleeping body.
- Simple yoga exercises. They will help to warm up the muscles, accelerate blood circulation and finally wake up.
How to warm up in bed
diaphragmatic breathing
Lie on your back, you can not even open my eyes. Place one hand on your stomach to feel if you are doing everything correctly.
Take a deep breath, filling the air, first the abdomen, then the chest. Exhale to the stomach was involved as much as possible. Perform three breaths and then stretch the whole body.
gluteal bridge
Bend your knees and place feet on the bed. Put your hands along the body. Raise the pelvis as high as possible, strain buttocks. Drop down and repeat two more times.
Lifting legs
Leave the legs bent, as in the past exercise. Hands can pull over your head or leave along the body. Lift one leg up as far as you can. Remember that you should feel slight tension, not pain.
Lower the leg and lift the other. Repeat 3 times for each.
After that, sit on the bed and take another 3 deep breaths from the abdomen inflating. Now you can get up and proceed to the second part.
How to stretch
All exercises are performed gently and smoothly, without jerks and strong pressure. Now is not the time to set records - a pleasant tension in the muscles enough.
Pulling with arms raised
Stand up straight with your feet together, raise your arms above your head and join hands. Inspiratory strain buttocks, stretch upwards and then back to the cave in the thoracic region. Hold the pose for a few seconds to get a good stretch the muscles.
leaned forward
On the exhale, lean forward without bending the knees. Make three springy motion, each time a little deepening slope. Do not aspire to reach the floor, the main thing - gently pull the muscles, not to put the record depth of slope.
Deep lunge forward
Take a few steps his hands on the floor to stop lying. Put your right foot next to the inside of the right hand, left knee to straighten, put a foot on the ball. Make 3 springy movement, deepening the pose.
Turn towards
Without leaving the lunge, expand the unit to the right and pull the right arm to the ceiling. Your chest should be facing the wall on your right. Hold the position for 3-5 seconds and return to starting position.
Pose muzzle dog down
Stand in the emphasis lying, post pelvis up, lift your heels off the floor, bend your knees and pull your arms and back in line. If you allow the stretching, you can straighten your knees and put your heels on the floor. But at the same time back straight - this is the main condition for proper implementation. Spend in the position for 3-5 seconds.
From this position again, return to the emphasis lying down, try a deep lunge with the left foot and the body turns to the left. Then again, take the dog pose snout down for another 3-5 seconds.
The cat-cow and turn towards
Get on all fours, bend the back arch, head down. Then the cave in the opposite direction, keep your neck in a neutral position, do not throw back his head. Perform 3 cycles of flexion and extension of the back.
Expand the unit to the right, leave your left foot on the knee, the right pull. Point the right hand toward the wall behind your head. Hand, foot and body have to pull in one line. Spend in the position for 3-5 seconds.
Go back to all fours, take three exercises cat-cow and again turn to the left.
Pose child
Sit on your heels, bend, lie between the thighs and the abdomen pull forward hand. Relax for a few seconds.
deep squat
Lift the body, slide the wider shins, put feet on the pads, post pelvis backwards, and exit in a deep squat. Keep your back straight, hands folded in front of him, his knees expand sideways.
Squatting should be as deep as you can at the same time keep the back straight. Take in a position 3 springy movements and climb.
How do strength exercises
Morning complex consists of 10 exercises, the last - respiratory. Rest no more than 10 seconds in between. You can put the timer or simply read to himself.
Isometric squat against the wall
Approach the wall, lean on her back and make squat until thighs parallel with the floor. The angle of the knee should be 90 degrees. Hands folded in front of him. Hold this position for 20 seconds.
Touch shoulders in abutment lying
Stand in the emphasis lying down, raise your right hand and touch the left shoulder. Return it to the floor and repeat the same thing for the left hand - Touch the right shoulder and lower back. Do 10 times for each side.
Retention V-position
Sit on the floor, straighten your back, lift your legs bent at the knees, shins parallel to the floor keep. Hands extend along the body at the level of the knees. Hold for 20 seconds.
squats
Knees and toes slightly expand keep straight to the sides, back, squat thighs to the parallel with the floor or lower. Repeat the exercise 20 times.
Push ups
Urging the classic version or knees. During the exercise point the elbows back, not the sides. Strain your buttocks, keeping your back straight and do not bend at the waist. At the lowest point touch-feeding floor. Do 10-15 pushups.
Bike on the back
Lie on your back, arms, remove the head, lower back flat on the floor. Lift straight legs to a height of about 30 cm from the floor. Pull your knee to his right leg at the same time expand the unit to the right and stretch the left elbow to your right knee. Repeat the same for the other side.
Alternately tighten to his knees, making a circular motion as if pedaling a bicycle. Until the end of the exercise do not lower your feet on the floor. Do 20 movements.
Jumping out of the squat
Stand with feet shoulder-width apart, knees and toes, expand sideways. Make crouching to floors with parallel thighs or below, and jump out upward descend back. Do 20 times.
burpee
Stand lying in abutment, fall to the floor, touch the breast and thighs. Climb back lying in abutment with the jump substitute legs to the arms, and jump out straightened up, clapping his hands over his head.
If you find it hard, do not get down on the floor: from the palm lying immediately substitute legs and jump out of the top. Do 10 burpee.
rock climber
Stand in the emphasis lying, pull one knee to your chest, and then switch legs jump. Try to keep the pelvis in a position that it did not move while changing legs. Perform 20 times.
Breath
Sit on the floor with your back straight, feet set, as you are comfortable: sit on your heels or put them in Turkish. Do 10 breaths from the abdomen inflating. Deeply inhale and exhale fully, as much as possible by focusing on exercise, you can close your eyes.
That's all, charging is complete. Let it become a constant part of your morning and each day will begin with a cheerful and a great mood.
But remember: no charge will not help you feel good in the morning, if you enough sleep or, even worse, not getting enough sleep constantly.
see also😪😀
- How to start the morning to help wake up the brain
- Morning yoga to kick-start the day
- How to make the perfect set of exercises for charging
- 10-minute set of exercises that will make a good morning
- Yoga instead of charging: Morning complex for 15 minutes