If you decide to do morn­ing exer­cis­es, then a few tips on how to make this exer­cise use­ful for you will not hurt you.

morning work-out

The first ques­tion that every­one who decides to do morn­ing exer­cis­es is prob­a­bly ask­ing them­selves is: “Where to start morn­ing exer­cis­es?” Well, the answer is sim­ple: First you need to wake up the body: wash, take a show­er — to pre­pare the body for phys­i­cal activ­i­ty, it will take about 10 min­utes. You need to start charg­ing with a warm-up, this is usu­al­ly a cir­cu­lar move­ment of the head, hands. This is done in order to improve blood cir­cu­la­tion and not to pull the joints or mus­cles dur­ing the main load.

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So … let’s start charg­ing

Warm up

  • Lean for­ward while stand­ing on straight legs. Try to touch the floor with your palms, and if flex­i­bil­i­ty allows, touch your knees with your chest.
  • Make rota­tion­al move­ments with your hands clock­wise and coun­ter­clock­wise.
  • Make rota­tion­al move­ments in the elbow joints.
  • Warm­ing up the shoul­der joints is also a must. Rais­ing the arms from the side up, “scis­sors” with the hands, rota­tion­al move­ments.
  • do not for­get to tilt the body for­ward and to the sides. Rota­tion of the pelvis alter­nate­ly in both direc­tions.
  • Leg move­ments for­ward, back­ward and to the side.
  • Bend and unbend the legs at the knee joint

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Charg­er

  • Do the “Bridge”, the usu­al bridge.
  • In posi­tion, spread your legs wide. Sit on one leg, the oth­er should be straight­ened. Roll from foot to foot, try­ing to always stay as low as pos­si­ble in the squat.
  • Lying on your back, bend your knees. With­out lift­ing your shoul­der blades from the floor, touch the floor with your knees on one side, then on the oth­er, alter­nate­ly.
  • Squats. Engage your front legs dynam­i­cal­ly and your back legs sta­t­i­cal­ly. The work includes the but­tocks, calves, exten­sor mus­cles of the spine and many more small mus­cles.
  • Don’t for­get the press. Lying on the floor, focus your legs in one posi­tion and lift your back off the floor to a 90-degree angle — this swings the upper press. To swing the low­er one, you need to lift your legs up from a lying posi­tion on the floor, the angle should be at least 60 degrees
See also
Gymnastics

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But this is not all exer­cis­es. You can also invent them your­self.

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Do not for­get that the basis of a healthy lifestyle is a healthy diet. Inter­est­ing tips about prop­er nutri­tion

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A healthy mind in a healthy body! 🙂 Here are some more tips on how to main­tain a healthy lifestyle