Morning exercises are a proven way to kill two birds with one stone: burn calories and wake up without the help of coffee.

Both of these are especially relevant in the cold and dark season, when extra pounds “stick” and you don’t want to get up for work at all..

High step Stand up straight. Walk in place, raising your knees as high as possible. Bend your arms and move them at chest level in time with the steps. Keep in mind that the greater the amplitude of the work of the hands, the higher you can raise the knee. Breathe deeply, exhale stretch 2-4 steps.

Take 30-50 steps.

Atlant Stand up straight, feet shoulder-width apart.. Draw in your belly and squeeze your buttocks. Raise clenched fists to your shoulders, elbows pointing to the sides. Straighten your shoulders, rotate your shoulder blades, tighten your back and raise your arms as if you are supporting the ceiling.. With a small amplitude, turn the upper part of the body (shoulders and chest) around its axis to the right? to the left. Pelvis and waist do not rotate! (This is important for the safety of the spine, for this we keep the stomach pulled in. ) Feel that the lowest point of movement is the ribs.

Repeat 10-12 times on both sides.

Belly play Starting position as for the previous exercise. Hands on the belt, muscles relaxed. As you inhale, strongly push your stomach forward, connecting all the muscles that you can. As you inhale, forcefully pull your stomach under the ribs, trying to use even the oblique muscles of the abdomen (on the sides).

Repeat inhale-exhale 12 times.

Oriental dance Starting position as for the previous exercise. Pull in the stomach again and tighten the buttocks, hands can be placed on the belt. Rotate your pelvis forward, sideways, back, sideways, first clockwise, then counterclockwise.. Only the pelvis moves, knees and shoulders should remain motionless! Bend your legs slightly for comfort.

Exemplary complexes of physical exercises for patients with myocardial infarction at the inpatient and post-hospital stages of physical rehabilitation.

Exemplary complexes of physical exercises for patients with myocardial infarction at the inpatient and post-hospital stages of physical rehabilitation. Lying exercises (1-7), in.

Steps with an overlap Starting position is the same as for the first exercise, only hands on the belt. Step in place, lifting your heel back with each step, as if you want to touch the buttocks.

Take 30-50 steps.

Stretching Bends Stand up straight, spread your legs as wide as possible, hands on your belt. Bend one leg slightly (it will bear the main weight of the body). Lean through the side (without turning the body) to the straight leg, reach for it with the same hand. It is ideal to touch the lower leg with your hand.

Do 3 times and switch legs. Repeat 4 times in total on each side..

Push-ups from the wall or chair The higher you put your hands, the easier it will be push-ups.

Try to keep your back and legs straight, do not bend at the waist. As a rule, the most comfortable position of the hands is under the shoulders or slightly forward.. But you may be more comfortable with a different position - the palms are narrower, wider, stronger forward or under you. Find a comfortable position. If it's still hard - put your hands higher (on the wall), but keep your back and legs straight.

Do 3-5 times and rest, do 3 sets in total.

nedug. en.