Morning gymnastics will allow you to wake up your body and energize every cell of the body. We bring to your attention a number of simple exercises.

Key recommendations.

Efforts will not be wasted if you do morning exercises in a well-ventilated room - oxygen takes an active part in metabolic processes. Despite the fact that the classes will not make you sweat "in three streams", they need to pick up comfortable clothes, absorbing the moisture well and providing the skin with maximum comfort. Classes should be systematic - you will have to allocate at least 15-30 minutes a day. The complex of exercises you can pick up completely independently, but remember one important requirement - in the warm-up process, all muscle groups must be involved. After gymnastics it is recommended to walk a bit at a quiet pace and take a contrast shower (ideally, pay attention and tempering).

An approximate set of exercises for morning exercises.

The number of repetitions of each exercise is 8-10 times.

Stand upright and raise your hands above you, taking a deep, full breath, and then lower them down (on exhalation).

Perform head inclinations (forwards and backwards, left and right).

Perform a circular rotation of the head (left and right).

Raise your right hand above yourself, and the left hand - down along the body. Change the position of the hands, performing springy mahi.

In the standing position, bend your arms in the elbows (parallel to the floor) and clasp your hands in the lock. Perform torso turns left and right.

Slightly spread your legs, raise both hands above yourself, stretch, and then bend forward, touching with the hands of the floor.

Do the same exercise, but now alternately bend to the left, and then to the right leg.

In the standing position, spread your legs widely apart. Perform shallow, springy squats left and right.

PI is the same. This time, take a deep seat by bending your left leg. The right leg is fully straightened, the foot is perpendicular to the floor (stretching exercise). Repeat the motion to the other side.

10. Put your feet to the width of your shoulders, your socks spread apart. Perform shallow sit-ups.

eleven. Lay down on the floor, slightly bending your knees (feet while standing on the floor). Perform lifting of the body, and then return to the IP (hands in the lock behind the head).

12.

Lean on the floor with your knees and palms, lower the pelvis (from the knees to the neck a straight line should be formed). Do push-ups, spreading your arms slightly wider than your shoulders.

13. Do the same exercise, but now the distance between the palms should be small.

14. Exit gymnastics, then go to the run and go back to a calm pace.

Morning gymnastics is very useful - doctors never tire of saying it. If you drop laziness, the result of regular classes will be strong immunity and a good mood.

molozhe. en.

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