If simple charging does not inspire you, do something more "advanced" or fashionable. For example, perform joint exercises.

Joint gymnastics is a complex of specially selected exercises designed for people of any age. The main movements are aimed at stretching the joints, increasing their mobility, developing the capabilities of the body as a whole. Such a complex will give you a sense of "control" of your body, make the movements more smooth, coordinated and beautiful. The ability to feel your body is the goal of any gymnastics. Supplement this set of exercises that you find most useful for yourself.

We advise you to perform a few simple exercises, even if you do not have enough time for others.

Head movements For stability, stand in the rack: legs at the width of the shoulders, hands on the waist. Do first 10-15 head rotation in different directions, gradually increasing the number of repetitions.

Then - turn the head to the right and left (20-30 times in each direction) and head inclinations forward and backward (20-30 times).

Having done these simple exercises in the morning, you will undoubtedly feel that you are finally awake.

Hand movements Hands bent at the elbows, rotate first anticlockwise, then in the direction of movement. Perform 40 to 50 rotations in each direction. Then straighten your arms, repeat the same thing.. Do you remember the mill exercise? Alternately, rotate the arms clockwise and.

Spread your arms out to the sides. Legs shoulder width apart. Raise and lower your arms, left and right at the same time. The number of repetitions is the same as for the previous exercise.

Movements with your legs Make flops with your legs back and forth, then to the right and left (at least 40 times in each direction). During this exercise, try not to lean on anything and never hold on. Keep balance.

Tilts Make normal tilts forwards and backwards. Bending over, raise your hands. Perform approximately 40 to 50 slopes in each direction. Then lower your hands and alternately make the slopes left and right. Hands slide along the trunk, the number of repetitions is the same.

Rotations Rotate the pelvis clockwise and counterclockwise, 40-50 times. Hands on the belt. Then - the corners of the body with the dilution of hands to the sides (the number of repetitions is the same).

Squats and jumps Do sit-ups and jumps to music, in an arbitrary rhythm. Try to keep your back straight. The ideal number of repetitions is about 100. To finish such express-charging it is possible to jump on a rope - for development of several groups of muscles at once.

If you are not tired yet, continue to implement the complex.

Push-ups from the floor Press as many times as you can and how you can. If the floor still does not work, press away from the bench, stably installed on the floor, or the edge of the sofa. Try to retreat at least 10-15 times.

Pull-up This exercise, as a rule, is not possible to all. If you can not pull yourself up, at least just hang out. Of course, not everyone has the guts to hang under the neighboring windows on the crossbar for knocking out carpets. You can go to the trick and ask her husband to make a crossbar in the doorway, ostensibly for children. If 10 pull-ups are not a problem for you, you are a fine fellow!.

This gymnastics allows to strengthen a muscular layer around a backbone which starts to incur a part of loading, at the untrained person entirely falling on a backbone.

If you have a backache, you need to work even harder, because in addition to the redistribution of the load during gymnastics, intervertebral disks are well massaged, metabolic processes in the tissues of the spine are activated, resulting in recovery more quickly.

Load should be increased smoothly, avoid sudden movements. And if you feel pain, pause the increase in the pace and complexity of the exercises. Hurry slowly - that's the main rule of doing any exercises.

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