Charging exercises for every day. Morning work-out. The best exercises for morning exercises

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

There are many ways by which you can raise the tone and improve physical fitness. One of them is morning exercises, which will help keep you energized throughout the day and relieve fatigue - the key to success is a short run and a few exercises. A lot of time, like in sports, it will not take you to complete them. Being in a good mood, you will be able to complete your tasks on time. You need to do exercises and a short run before breakfast.

The benefits of morning exercise

A simple exercise in the morning, including light jogging, improves blood circulation. Thanks to this, the tissues of the body are saturated with oxygen and nutrients, which has a positive effect on health. All this leads to improved memory, increased concentration and acceleration of thought processes. The benefits of morning training for men and women are revealed on the condition that the entire complex is performed regularly.

Getting used to doing exercises in the morning, you will not only become more active, but also stop feeling drowsy and excessive fatigue. Charging improves mood. It will help you wake up and increase the amount of oxygen entering the various muscle groups. At the same time, sputum that accumulates during sleep will be removed from the bronchi and lungs, but the exercise must be done correctly. Physical education will help improve overall muscle tone, increase strength.

How to properly recharge

Morning exercises are a set of relatively simple exercises that help stimulate blood flow, which has a positive effect on the functioning of the brain and respiratory organs. Make it a useful habit - overcome laziness. Be sure to do a light warm-up before each session. In addition, adhere to the following rules during morning exercises:

• You should not pull heavy barbells, dumbbells in the morning or jog for several kilometers, because. Charging should be fun. Take up easy running.
• Do not start charging immediately after waking up the body, wait 10-15 minutes for it to completely withdraw from sleep.
• The program should include 5-10 exercise, each of which will need to be performed an average of 10 times.
• Practice at a relaxed pace.
• Important daily execution charging.
• Follow proper breathing.
• Choose clothes that are comfortable and do not restrict movement.
• Charging is best done in a ventilated room or outdoors.

A set of exercises for morning exercises

Exercise in the morning will bring a lot of benefits if you choose the right set of exercises. It is important to stretch the muscles, warm up the joints, so as not to get injured. Try to pick up simple exercises (as in the photo below). The duration of the morning warm-up is on average 4-5 minutes - it consists of smooth turns and tilts of the torso, head, rotational movements hands, walking on toes, etc. The main complex of physical training includes squats, all kinds of rotations, swings and strength exercises in the form of push-ups.

Warm up

Starting exercises for charging in the morning, do not forget about the warm-up to warm up the muscles and prepare them for the main program. You can start the warm-up with the usual sipping in bed. Choose the right music and do 10 head rotations in each direction, circular movements of the shoulders 4 times forward and backward, rotation of the hands 10 times in and out. After a warm-up, perform toilet procedures. If you do not have personal preferences, then pay attention to such a warm-up complex (all exercises are performed 8-10 times):

1. Tilt your head alternately to the sides, perform turns of the torso.
2. Clasp your hands in a “lock”, turn your hands away from you and towards you.
3. Bending your elbows, touch your fingers to your shoulders and slowly rotate your arms.
4. Bend forward, trying to reach the floor with your fingers.
5. Raise your left hand up, and put your right hand on your waist, then lean to the right. Change position after a couple of tilts.
6. Hands on the waist, begin to rotate the hips alternately to the left, to the right.
7. Make swings with your legs, after which, lunges forward - squat as deep as possible.

head tilts

To raise the overall tone, improve performance with the help of charging, take each exercise seriously. Do about 10 head turns to the left and right, after which - tilts forward and backward. Then do slow circular rotations. If there are problems with the vestibular apparatus, then to prevent deterioration of health, do not close your eyes. Neck exercises will hardly take you more than 2-3 minutes.

Shoulder rotation

To improve blood circulation, increase body tone with the help of morning physical activity, pay due attention to the rotation of the shoulders. Improper execution of these movements can easily lead to injury to the shoulder joint. Shoulder rotation do this:

1. Stand up straight with your arms down at your sides from your body.
2. Raise both shoulders up at the same time.
3. Guide them in a strong circular motion back.
4. Do about 5 rotations in each direction.

Mahi hands

One of effective exercises for the morning workout are hand swings. They will contribute to a surge of energy and a quick departure from sleep, the main thing is regularity. You will not need any heavy exercises to increase physical activity:

1. Move your arms up and down. After that, lower your left hand down, and raise your right hand up and vice versa.
2. Swing your arms in front of your chest - left and right.
3. You can do 8-16 swings with your arms forward and backward in an inclined position, while not straining your neck and shoulders.

Brush rotations

For a full morning workout, you need to knead and brush. To do this, you will need to interlace your fingers in your palms, and then perform rotations in both directions. The duration of the exercise should be about a minute. Perform all movements smoothly, without jerking, because a sharp transition to physical activity is fraught with stress for the body.

Side bends of the body

To bring the body into good physical shape and improve health, do inclinations. To do this, take initial position with feet shoulder-width apart. To burn fat in the abdomen, do the exercise in 3-4 sets, at least 20 repetitions on each side - approaches should be alternated to the right and left. Another great exercise is torso down. Do it as correctly as possible, especially if you plan to proceed with power loads:

1. Bend over for a count of one to the left leg, two to the right.
2. On the third count, straighten your body.
3. Next, put your feet together and try to touch your knees with your forehead, if the stretch allows. As soon as this succeeds, try to linger in this position for a few seconds. Do 40 repetitions.

Pelvic rotation

An excellent exercise for the body are circular movements of the pelvis. To perform it, put your hands on your belt and start spinning. Movement should not pinch the muscles and cause pain. Do 10 circular rotations to the right and left. Such a morning workout contributes to the comprehensive development of the spine, improving its blood supply and toning previously unused muscle groups. This reduces pain in the muscles of the back.

Mahi legs

Performing leg swings will help make them mobile and strong, getting rid of excess body fat, which will positively affect overall health. In addition, leg swings help restore the normal functioning of the leg muscles and blood circulation in them. Order of execution:

1. Stand straight, put your feet shoulder-width apart, hands at your chest, lowering your elbows.
2. Make a swing with a straight right leg, and as high as possible, and return to the starting position. While lifting the leg, it is necessary to hold your breath or exhale.
3. Do 5-15 swings with each leg.
4. Perform a swing with a straight leg back - keep the foot with the heel up. Do 5-15 reps with each leg.

Squats

Make your body pumped up, as in the pictures in gym can only be achieved through hard training. Joining the exercises in the morning, do not forget to supplement your complex with squats. With their help, you can develop a belt lower extremities. First, try to sit down 10 times. At the same time, bend your knees to the angle that your muscles and joints are capable of. If the next day there are no muscle pains, then increase the series of squats to 2-3 sets, bringing the total number of repetitions to 20-30.

Exercises for the abs

Raising the torso from a prone position is one of the most effective exercises designed to train the abdominal muscles. With it, you can work out the entire complex of abdominal muscles, but the middle and upper sections of the rectus muscle will receive the greatest load. It is best to do body lifts at the end of the morning session. When starting the exercise, prepare a fitness mat and choose a draft-free room:

1. Lie on your back, press your lower back to the floor, put your hands on your chest or fasten behind your head.
2. Start bending the torso from the head, trying to reach the chin to the chest. You can stretch further - while the back will come off the floor.
3. Having reached the maximum possible point, return to the starting position. Do it depending on physical training, 10-15 repetitions.

Push ups

Morning jogging and exercising is a great way to improve your fitness or maintain the results you already have. You should not make a full-fledged workout out of charging, i.e. do not perform any heavy physical exercises after waking up and lightly warming up. Such a sharp switch from one mode to another can adversely affect the heart. Push-ups for charging in the morning will do just fine, the main thing is not to overwork. The order of actions from the basic scheme:

1. Take an emphasis lying down, place your hands shoulder-width apart, pointing your palms up. Place your feet hip-width apart. Place your fingers on the floor.
2. While inhaling, bend your elbows, simultaneously directing the body down.
3. The hull should form a straight line, which should not break anywhere - deflections are considered violations.
4. As you exhale, return to the starting position. Do 3 sets with 2/3 reps of what you can.

Efficiency of morning exercise

Regular morning exercises can improve the general condition of the body and help it switch to work mode as quickly as possible. Performing a set of exercises in the morning contributes to the activation of the visual, auditory, vestibular apparatus, as well as the mobilization of the central nervous system for the upcoming work activity. Regular morning exercises will lead to beneficial physical changes, such as the proper functioning of the heart muscle.

When using gymnastic items, for example, light dumbbells, the number of repetitions is reduced by about 25-30%. A properly selected training program will cheer you up and provide an excellent opportunity to feel the joy of doing business. active image life. After morning exercises, you can take a 5-7-minute contrast shower. You need to start it with warm water, and end with cold. So the body will be prepared for the emotional, physical, mental stress of the working day.

Video

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Starting position - legs apart, feet parallel. Fulfillment: raise your hands, at the same time pulling yourself up on your toes - inhale; lower your arms through the sides, take the starting position - exhale. Repeat the exercise 4-6 times, the pace is slow.
Second exercise. "Squats". Starting position - hands on the belt. Fulfillment: sit down, hands forward - exhale, return to the starting position - inhale. Repeat the exercise 6-8 times, the pace is medium.
Third exercise. "Forward bending of the torso". Starting position - legs apart, feet parallel, arms forward, hands clenched into fists. Fulfillment: lean forward, arms back, brushes open - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, the pace is medium.
Fourth exercise. "Tilts to the sides." Starting position - legs apart (wide), arms to the sides, palms up. Fulfillment: turn the torso to the right and, leaning forward, touch the heels of the right leg with the fingers - exhale; return to the starting position - inhale. The same - in the opposite direction. Perform the exercise in each direction 6-8 times, the pace is medium.
Fifth exercise. "Circular movements of the hands." Starting position - hands forward, hands clenched into a fist. Execution: 4 circular movements of the hands down, back, up, forward and 4 movements of the hands in the opposite direction. Perform each cycle 4 times, breathing is uniform, the pace is average.
Sixth exercise. "Emphasis lying." Starting position - common stance. Fulfillment: squat down with the emphasis on the floor in front of you, push your legs back to the stop while lying down, return to the stop, sit down and then straighten up. Perform the exercise 4-6 times, breathing is uniform, the pace is slow.
Seventh exercise. "Turn of the torso to the side." Starting position - legs apart shoulder width apart, hands in front of the chest. Fulfillment: turn the body to the right, turn the right hand to the side with the palm up, look at it - inhale; return to the starting position - exhale. The same in the opposite direction. Perform the exercise in each direction 4-6 times, the pace is average.
Starting position - hands on the belt. Fulfillment: jumps - legs together, legs apart. Perform 30-40 jumps, breathing evenly. After jumping, switch to a calm walk.

Exercises for women.

First exercise. "Sipping". Starting position - hands on shoulders. Fulfillment: hands up, putting the right foot back on the toe, - inhale; put your foot, hands to your shoulders - exhale. Repeat the exercise 4-6 times, the pace is slow.
Second exercise. "Bend forward with a squat." Starting position - common stance. Fulfillment: lean forward, sit down on one leg, set the other aside, touch the floor with your toes, return to the starting position - inhale. Repeat the exercise 6-8 times, changing the position of the legs, the pace is medium.
Third exercise. "Raising the legs forward." Starting position - arms out to the sides, palms up. Fulfillment: raise the right leg forward at a right angle and clap your hands under it - exhale; return to the starting position - inhale. Do the same with the other leg. Repeat the movement for each leg 6-8 times, the pace is medium.
Fourth exercise. "Establishment from behind in the prone position." Starting position - sit on the floor and rest your hands on the floor from behind. Fulfillment: raise the pelvis and go to the emphasis lying down - inhale; return to the starting position - exhale. Perform the exercise 6-8 times, the pace is medium.
Fifth exercise. "Lifting the legs in a prone position." Starting position - lie on your back, stretch your arms along the body. Fulfillment: raise the right leg at a right angle, lower it. Do the same with the left foot. Then raise and lower both legs at the same time - 2 times. Repeat the whole cycle of movements 3-4 times. The pace is average, breathing is uniform.
Sixth exercise. "Bending the arms in an emphasis while standing." Starting position - stand facing the chair at a distance of a big step, lean your hands on its back. Fulfillment: bend your arms, touch the back of the chair with your chest, raise your leg - inhale; return to the starting position - exhale. Perform the exercise 6-8 times, the pace is medium.
Seventh exercise. "Turn of the body with the movement of the hand." Starting position - legs apart at shoulder width, hands on the belt. Fulfillment: turn the body to the right, take the right hand to the side with the palm up, look at it - inhale; return to the starting position - exhale. Do this in the opposite direction. Repeat the exercise 4-6 times in each direction, the pace is medium.
Eighth exercise. "Jumping in place". Starting position - common stance. Fulfillment: jumping in place, legs apart, arms to the sides, take the second jump to the starting position. Make 20-30 jumps, breathing is uniform, the pace is average. After jumping, move on to a calm run in place.
Ninth exercise. Final. Walking on toes with a deep breath in and out.
Performing the exercises of these complexes, the load should be adjusted independently, depending on the state of health. During the first lessons, each exercise should be repeated a minimum number of times, and then, as you get used to the exercises, increase to the number indicated in the description of each exercise. Between exercises

To wake up easily in the morning and feel great throughout the day, be sure to do daily morning exercises.

It does not take much time, but it is an effective way to tone the body, lose overweight and start a healthy lifestyle!

The benefits of morning exercise

• Gain strength and energy for the whole day;
• It's easier to get up in the morning. Through regularity, the body will get used to the fact that work awaits it in the morning. Waking up will be easier and faster;
• Turn on metabolism. Metabolism will start even before breakfast, food will be digested better, appetite will appear. For adults, this is also a great way to lose extra pounds;
• Increase mental abilities, which will help you work or study more efficiently;
• Think positively throughout the day;
• If you follow the regimen and do morning exercises every day, then a good sound sleep awaits at night;

Morning exercises for children should also become a regular component in the morning. After all, exercise has a positive effect on mental and physical activity throughout the day.

Moreover, this is another opportunity for parents and children to be together, doing useful things. Almost all classic morning exercises are universal, suitable for both adults and children.

A set of morning exercises

Perform every morning 8-10 times.

Head exercises

1. Turning the head alternately to the right and to the left;
2. Head tilts back and forth;
3. Slow head rotation

Exercises for the shoulder girdle and arms

1. Shoulder rotations alternately, and then simultaneously;
2. Drawing circles in space with straight hands;
3. Swing your arms when the right hand is on top and the left is on the bottom. And vice versa;
4. Warm up the elbows by rotating bent arms;
5. Bent arms take back sharply and several times. At the end, take straight arms back;
6. Rotation of the hands to warm up the corresponding joints;

Trunk exercises

1. In the starting position, when the legs are shoulder-width apart, bend forward. Try to touch the floor with your palms. Movements should be smooth, avoid sharpness, so as not to injure the lower back;
2. The legs are still shoulder-width apart, and the hands are on the belt. Perform rotation of the pelvis;
3. One hand remains on the belt, the second stretches over the head. And vice versa;

Leg exercises

1. Alternate ointments with legs forward and backward;
2. Squats. For the effectiveness of the exercise, it is important not to tear off the heels from the floor;
3. Alternate lifting of the leg on the toe;
4. jumping;

This concludes the classic complex of morning exercises. It won't take more than fifteen minutes. If you have the strength and desire to continue, then you can move on to exercises performed in sitting or lying postures.

Exercises for the abs

1. It is necessary to lie on a mat or directly on the floor and perform body lifts, which are also called twisting;
2. In the prone position, without lifting the lower back from the floor, perform straight leg lifts;

Stretching exercises

1. Put your feet on the maximum width. One leg remains completely straight, and we begin to bend the other at the knees, performing a stretch. Then change legs;
2. Sit on the floor and spread your legs as wide as possible. In turn, with outstretched arms, reach first to one leg, then to the other;

For a good mood and activity, do not forget about the right surroundings of morning exercises. Let some room in fresh air, turn on cheerful life-affirming music.

If you do the exercises not alone, but with your children or spouse, then count aloud.

Charging for every day - video

It helps not only to control your weight, but also to take care of your health and good spirits, which is much more important than the fight against extra pounds. In order for it to be useful, it is worth approaching it systematically. Difficult to single out the best complex morning exercises, because everyone chooses exercises for themselves, so further we will consider several successful options.

no coffee

Most people are skeptical about physical activity and even more so about morning exercises. To get out of the inhibited morning state, coffee or a contrast shower are used. But these are just stimulants that do not awaken the body, but only temporarily dull drowsiness and fatigue.

And they give a simply amazing effect - they awaken the whole body, tone the muscles and charge a person with energy for the whole day. A cold shower or a cup of coffee only affects the functioning of the brain and nervous system, and in order to fully wake up, you need to use your muscles and joints. A good morning exercise copes with this task and gives a person a great mood and vigor for the whole day.

The benefits of morning exercise

Before we look at the best complex, let's find out what else is useful for morning activity.

The most important thing that morning physical education can give is the improvement of the body. But this is possible only with a systematic approach, which involves not only regular performance, but also the gradual complication of exercises. Immediately after charging, you can feel how the body "blooms": the mood rises, and the brain and nerve cells begin full-fledged work. All this eventually leads to new successes and the conquest of the desired heights.

Charging Rules

Like everything else, morning physical education has its own laws and rules, adhering to which, you can guarantee yourself a quality result. Otherwise, even simple morning activity can lead to negative consequences. Let's find out what you need to do to get a good morning exercise:

1. Immediately after waking up, you can not overload the body with heavy exercises - this can adversely affect the work of the heart.
2. It is recommended to start the exercises right in bed. It can be: sipping, bending the arms and legs, turning the torso and other simple actions.
3. Getting out of bed, you should not immediately start exercising, first you need to give the brain and nerve cells a couple of minutes to wake up. During this time, you can wash. Now you can proceed to the main set of exercises.
4. It is necessary to pay special attention to breathing, because it saturates the cells with oxygen and increases the overall tone of the body.
5. You should not overwork, since the main goal of charging is to wake up, and not to pump up a pile of muscles. If the body gives signals of overwork, be sure to listen to it.

The best exercises for morning exercises

Maximum stimulation of the body is achieved only when performing well-chosen exercises. As you probably know, there are many methods and types of morning exercise. As in any other sport, there are fundamental exercises that are included in any well-designed system. Let's take a look at them:

1. Neck area. This is where standard tilts, turns and head rotations come to the rescue, which improve blood flow to the brain and awaken the whole body.
2. Hands. It is recommended to start warming up the joints with the rotation of fists or hands closed in a “lock”. Then comes the rotation of the forearms and finally the fully extended arms.
3. Frame. We continue to remember the school program. Standing up with legs spread shoulder-width apart, you need to perform smooth and measured tilts of the body forward, touching the floor with your fingers, and ideally with your palms. Then, placing your hands on your belt, you need to rotate the pelvis. It remains only to make side slopes. To do this, one hand remains on the lower back, and the second stretches in the direction of the slope.
4. Legs. You can start with warming leg swings. At the same time, you should not bring them to a critical height. For each leg, 10-15 swings will be enough. The next step is leg raises to the side. After that, circular rotations are made knee joints. And finally, squats. There is no need to try to squeeze all the strength out of ourselves, because we are doing exercises.

As you can see, the complex is not at all complicated. It is suitable for everyone and allows you to feel a surge of strength after the first lesson. But a good mood in the morning helps a person achieve success throughout the day.

In addition to the general rules, there are also specialized techniques that are designed for a narrower circle of people: separately for men, women, children, for those who want to lose weight or with an emphasis on a particular problem area, for the disabled, etc. Next, we will take a closer look complexes for women and men, as well as for weight loss.

Exercises for women

Women's exercises are slightly different from men's, both in terms of the level of load and the principle of exercise. So, let's look at the most successful exercises that the best morning exercises for women should include:

• walking in place with the maximum rise of the knees;
• cross your fingers and put them on one knee, you need to slightly stretch the second leg forward and perform backbends;
• lean back and, throwing your hands behind your back, reach your heels with your fingers, then lean forward - and so on in a circle;
• feet shoulder width apart. One hand rests on the back of the head, and the second on the belt. The torso is tilted towards the second hand;
• putting your hands on your belt, perform head rotations;
• rotation of the arms in the elbow, and then in the shoulder joint;
• squats;
• leaning against the wall, alternately raise your knees to your chest;
• lie on a flat surface and, bending your knee, pull it with your hands to your chest. In this position, raise the body;
• and finally - light exercises for the abdominal muscles.

All exercises are performed several times on each side (if their essence suggests it).

The best morning exercises for the stronger sex

The differences between women's morning exercises and men's can be expressed in the table:

As you can see, there are differences between the female and male approach, but they are not so significant. The best one may include the same elements as a warm-up as the women's, but the emphasis is more on strength performance. In order not to repeat ourselves, we note only those exercises that are included only in the male complex:

1. As an option for a good, but not intrusive cardio load, the so-called “shadow boxing” using small dumbbells is considered. Moreover, it is advisable not to limit yourself to blows, but also to perform various rotations of the arms and twisting of the body.
2. Although we are talking about charging, and not about a full-fledged workout, a few push-ups and pull-ups will not harm a man at all. Especially if you perform them under control and try to stretch at peak points.

The rest of the exercises are similar to women's, only the number of repetitions needs to be increased.

The best morning exercise for weight loss

Many are concerned about the problem excess weight. For such people, there are special methods of morning exercises that allow not only to effectively awaken the body, but also to get rid of annoying excess weight.

The difference of this complex is that it involves an increased load. Therefore, before performing such exercises, you need to let the body wake up with the help of the exercises described in the first complex. It is also recommended to drink a glass of water before starting work.

The complex of morning physical education for weight loss includes the following steps:

1. Warm up. It can consist of jumps, swings of arms and legs, torso tilts, rotations of the pelvis. A light short run, including on a treadmill, is well suited as a warm-up.
2. Hand work. To do this, you need small dumbbells. All kinds of bending, lifting and swinging are done with them. Next, you can do various push-ups that activate the pectoral girdle muscles.
3. And finally, it will be useful to do a set of squats. The main thing is not to rush and follow the technique.

As you can see, exercise for weight loss is not much more complicated than simple exercise (especially for men), however, it is more effective. But we repeat once again - you should not turn morning physical education into a massive pumping of the whole body in order to burn fat. This must be done at a different time.

For weight loss, the regularity of physical education is much more important than its duration. Therefore, if you want to lose extra pounds, try to do at least a little exercise every day.

Now in a nutshell about other types and options for charging.

Accelerated complex

A good morning workout can be quick. This is very important, because a modern person constantly does not have enough time. There is, for example, a 10-minute complex, which, being short, allows the body to wake up normally and recharge with energy. It includes a non-aggressive study of all joints and major muscle groups.

qigong

In addition to the standard types of morning physical education, there is also an amazing Chinese technique called qigong. According to practicing trainers, it allows not only to fill the body with vigor, but also to slow down the aging process, as well as heal annoying diseases. The technique is based on receiving healing positive energy.

Children's exercise

Separately, a children's version is singled out. This complex in various manifestations is found in school curricula. It stimulates the healthy physical development of the child, without overloading the young body, and most importantly - it is designed as a kind of game, which allows you to interest even the most restless kids.

Conclusion

The best morning exercise can be different for each person. We have analyzed only the basic principles that are considered the most universal and effective. As you can see, many of the principles of morning exercises are familiar to each of us from childhood. So there are no barriers to health and good spirits! The main thing is not to forget that charging is needed to wake up and it does not tolerate overload!

morning exercises- a set of physical exercises done immediately after sleep. The purpose of morning exercises is to “shake up” the body, to excite it in moderation, that is, to give work to the muscles, to create a feeling of cheerfulness, dexterity, strength; increase the overall vitality and thereby ensure the fastest entry into daily work activities. Morning exercises improve the activity of the cardiovascular, nervous and respiratory systems, enhances metabolism, strengthens and develops muscles, contributes to the acquisition of good posture. By activating the activity of all organs and systems, exercise helps to improve health and increase the overall physical fitness of a person.
Morning exercises can be done by people of any age. Healthy people can do a set of exercises of morning exercises transmitted by radio. If it is not possible to use it, you can perform one or another set of exercises yourself. It is only necessary to choose the right exercises, taking into account age and gender, health status, as well as a number of basic hygienic and methodological requirements. Morning exercises should be done regularly, every day. Perform the exercises in the sequence indicated in the complex. Increase the load gradually. It is better to do it immediately after waking up (before gymnastics, be sure to release bladder, preferably the intestines). Classes should be held in a clean, ventilated room with an open window (in winter) and outdoors (in summer) in clothes that do not restrict movement (for men - in shorts and slippers, for women - in shorts, a T-shirt and slippers); while exercising, monitor your breathing. Inhalation should be done through the nose deeply, and exhalation through the mouth for a long time; breath to match the movement. Inhalation is usually done when the chest expands and the torso straightens out, exhalation occurs when constriction occurs. chest and the body is leaning. When there are no clearly defined phases of inhalation and exhalation in the exercise, it is necessary to breathe evenly all the time.
Doing morning exercises, you need to monitor your health and physical development; before the start of classes, and then every 3 months should be shown to the doctor. After class, it is good to take a water procedure - rubdown, shower (see. Hardening of the body).
The exercises of each complex, as a rule, are compiled according to a specific plan or according to the so-called. typical scheme.
Morning exercises begin with walking or light jogging. This exercise is associated with deep breathing and prepares the body for subsequent physical work.
First exercise- sipping; its purpose is to straighten the spine, improve blood circulation in the muscles shoulder girdle and hands and prepare the body for subsequent more complex exercises.
Second exercise serves as arr. to strengthen the muscles of the legs, increases mobility in the joints of the legs, improves blood circulation.
Third and fourth exercises strengthen the muscles of the trunk, back and abdomen, increase the mobility of the spine and improve the activity of the abdominal organs. These exercises require the work of many muscles and therefore it is recommended to do exercises with a small load after them.
Fifth exercise- for the muscles of the arms and shoulder girdle.
Sixth exercise- to strengthen the lateral muscles of the body and improve the activity of the abdominal organs.
Seventh exercise- swing exercises to increase mobility in the joints of the arms and legs.
Eighth exercise- jumping or running; serves to enhance the overall metabolism in the body, increase the activity of the respiratory and circulatory organs.
Ninth exercise, so-called. the final, serves to calm the activity of the respiratory and circulatory organs.
Using the indicated typical scheme, everyone can create the most suitable charging complex for themselves. To select a complex, it is best to use the literature indicated at the end of the article or consult a specialist (physician). Here are some examples of complexes.

Complexes of morning exercises for children
preschool age (4 - 6 years).
Complex number 1.

First exercise. "Pull up."

Starting position - put your feet shoulder width apart.
Fulfillment: raise your hands up - inhale; lower through the sides down - exhale. Repeat the exercise 4-6 times, the pace is slow.

Second exercise. "Skater".

Fulfillment: tilt the torso to the right, bending the right leg at the knee (exhale); take the starting position - inhale. The same on the other side. Repeat the exercise 4 times in each direction, the pace is medium.

Third exercise. "Woodcutter".

Starting position - legs apart, arms up, hands together.
Fulfillment: lean forward, lower your hands down, passing them under your feet, - exhale. Straighten up, raise your hands up - inhale. Repeat the exercise 4-6 times, the pace is slow.

Fourth exercise. "Slaps front and back."

Starting position - legs apart, arms to the sides.
Execution: clap with hands from behind, clap with hands in front. Make 6 - 8 claps. Breathing is even, the pace is fast.

Fifth exercise. "Tick-tock."

Starting position - legs apart, hands behind the back.
Execution: tilt the body to the right, and then to the left. Do 4 - 6 times in each direction, breathing is uniform, the pace is average.

Sixth exercise. "Zaychik - jumper."

Starting position - bend your arms at the elbows, palms forward.
Execution: jumping on two legs. Do 12-16 jumps and move to a step in place, breathing is uniform, the pace is average.

Complex number 2.

First exercise. "Pick up the stick."

Fulfillment: raise the stick up, bend in the chest - inhale; lower the stick down - exhale. Do the exercise 4-6 times, the pace is slow.

Second exercise. "Step over the stick."

Starting position - stick in front, hands down.
Fulfillment: alternately bending the legs at the knees, step over the stick forward and back. Do the exercise 4-6 times, the pace is slow, breathing is even.

Third exercise. "Turn right, turn left."

Execution: turn the body to the right and then to the left. Do the exercise 4-6 times in each direction, the pace is medium, breathing is uniform.

Fourth exercise. "Tick-tock."

Starting position - legs apart, stick behind the back.
Execution: tilt the body to the right, and then to the left. Do the exercise 4-6 times in each direction, the pace is medium, breathing is uniform.

Fifth exercise. "Higher and higher and higher."

Starting position - stick in front, hands down.
Fulfillment: raise the stick forward down and lower, then forward and lower, forward up - lower and, finally, to the very top and lower. Do the whole cycle of movements 3-4 times, the pace is medium, breathing is uniform.

Sixth exercise. "Jump over the stick."

Starting position - the stick lies in front on the floor, across, at a distance of 10 - 15 cm from the feet of the practitioner.
Fulfillment: jump over the stick with a push of two legs, turn around and jump again. Do 4 - 6 jumps. Finish the exercise with a slow walk. The movements of this complex can also be done with hoops.
To make the child more willing to perform the exercises, they are associated with familiar images. For example, in order to perform the Stretch Up exercise, you need to show the child how big he will be when he grows up. To make the child more willing to perform the “Tick-tock” exercise, you can remind him of the pendulum in the clock, etc. When doing the exercises, special attention should be paid to breathing, make sure that the child breathes through the nose, does not hold his breath. In those exercises in which the phases (periods) of breathing are clearly expressed, you can pronounce the words characteristic of this movement, for example, “uh”, “oh” (when leaning forward in the “Lumberjack” exercise). For movements, it is necessary to widely use objects that children like to play with: sticks, flags, hoops, balls, etc.

Complex of morning exercises
for children of primary school age
(7 - 10 years).

Starting position - hands on the back of the head.
Fulfillment: rise on toes, arms up - inhale; return to the starting position - exhale. Do the exercise 5-6 times, the pace is slow.

Fulfillment: sit down on toes, touch the floor with your fingers from the outside - exhale; straighten up - inhale. Repeat the exercise 5-6 times, the pace is medium.

Third exercise. "Bend forward to the right (left) with a pop under the feet."

Starting position - legs apart (wide), arms to the sides, palms up.
Fulfillment: tilt the torso forward to the right to the knee of the right leg and clap your hands under the leg - exhale; return to the starting position - inhale. Do the exercise in each direction 4-6 times, the pace is average.

Fourth exercise. "Tilts of the body to the right and left."

Starting position - hands up, fingers to lock with palms up, feet together.
Fulfillment: tilt the torso to the right, and ventures to the left. Do the exercise in each direction 4-6 times, breathing is uniform, the pace is average.

Fifth exercise. "Swinging movements of the hands."

Starting position - legs apart, feet parallel, hands clenched into fists.
Fulfillment: raise the left hand up - take the right hand back; change hand position. The movement is continuous, soft, without sharp jerks, do 6-8 times, breathing is uniform.

Sixth exercise. "Jumping in place".

Fulfillment: make 4 jumps - legs together and 4 - legs apart. Repeat each cycle of movements 4 - 6 times (16 - 24 jumps), breathing is uniform, the pace is average. At the end of the jumps, move to a step in place - first quickly and then slowly.

Seventh exercise.

Calming movements: walking on toes with deep breathing.
When carrying out this set of exercises, special attention should be paid to the correct starting positions before the exercises and the correct posture. You also need to watch your breathing. After exercises that caused an increased and rapid heartbeat and breathing (after jumping, squatting), you need to pause for 30-90 seconds (walk around the place or around the room). Morning exercises should not cause fatigue in children.

Complexes of morning exercises for adults with little physical fitness.

Exercises for men.

First exercise. "Sipping".

Starting position - legs apart, feet parallel.
Fulfillment: raise your hands up with lifting on your toes - inhale; lower your arms through the sides down, at-five starting position - exhale. Repeat the exercise 4-6 times, the pace is slow.

Second exercise. "Squatting".

Starting position - hands on the belt.
Fulfillment: sit down, hands forward - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, the pace is medium.

Third exercise. "Forward bending of the torso".

Starting position - legs apart, feet parallel, arms forward, hands clenched into fists.
Fulfillment: lean forward, arms back, unclench the hands - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, the pace is medium.

Fourth exercise. "Tilts to the sides."

Starting position - legs apart (wide), arms to the side, palms up.
Fulfillment: turn the torso to the right and, making [clone forward, touch the heel of the right leg with the fingers, exhale; return to the starting position - inhale. The same - on the other side. Do the exercise in each direction 6-8 times, the pace is average.

Fifth exercise. "Circular movements of the hands."

Starting position - hands forward, hands clenched into a fist.
Execution: 4 circular movements of the arms down, back, up, forward and 4 movements of the arms in the opposite direction. Do each cycle of 4 movements 4 times, breathing is uniform, the pace is medium.

Sixth exercise. "Stress lying down."

Starting position - main stance.
Execution: squat down with your hands resting on the floor in front of you, push your legs back into the lying position, return to point-blank, crouching, and then straighten up. Do the exercise 4-6 times, breathing is uniform, the pace is slow.

Seventh exercise. "Turn of the torso to the side."

Starting position - legs apart shoulder width apart, hands in front of the chest.
Fulfillment: turn the torso to the right, straighten the right arm to the side with the palm up, look at it - inhale; return to the starting position - exhale. The same on the other side. Do the exercise in each direction 4-6 times, the pace is average.

Starting position - hands on the belt.
Fulfillment: 2 jumps - legs together, 2 - legs apart. Do 30 - 40 jumps, breathing evenly. After jumping, switch to a calm walk.

Exercises for women.

First exercise. "Sipping".

Starting position - hands to the shoulders.
Fulfillment: raise your hands up, putting your right foot back on the toe, - inhale; put your foot, hands to the stoves - exhale. Repeat the exercise 4-6 times, the pace is slow.

Second exercise. "Forward bend with squat."

Starting position - main stance.
Fulfillment: lean forward, sit down on one leg, set the other aside, touch the floor with your toes - exhale; return to the starting position - inhale. Repeat the exercise 6-8 times, changing the position of the legs, the pace is medium.

Third exercise. "Raising the legs forward."

Starting position - arms to the sides, palms up.
Fulfillment: raise the right leg forward to a right angle and clap your hands under it - exhale; return to the starting position - inhale. Do the same with the other leg. Repeat the movement for each leg 6-8 times, the pace is medium.

Fourth exercise. "Emphasis lying behind."

Starting position - sit on the floor and rest your hands on the floor from behind.
Fulfillment: raise the pelvis and go to the emphasis lying behind - inhale; return to the starting position - exhale. Do the exercise 6-8 times, the pace is medium.

Fifth exercise. Lying leg raise.

Starting position - lie on your back, stretch your arms along the body.
Fulfillment: raise the right leg up to a right angle, lower it. Do the same with the left leg, lower, raise and lower both legs 2 times and then repeat the entire cycle of movements from the beginning. Do each cycle of movements 3-4 times, the pace is medium, breathing is uniform.

Sixth exercise. "Bends in the hands in an emphasis while standing."

Starting position - stand facing the chair at a distance of a large step, lean your hands on its back.
Fulfillment: bend your arms, touch the back of the chair with your chest, raise your leg - inhale; return to the starting position - exhale. Do the exercise 6-8 times, the pace is medium.

Seventh exercise. "Turn of the body with the movement of the hand."

Starting position - legs apart at shoulder width, hands on the belt.
Fulfillment: turn the body to the right, take the right hand to the side with the palm up, look at it - inhale; return to the starting position - exhale; do the same exercise on the other side. Repeat the exercise 4-6 times in each direction, the pace is medium.

Eighth exercise. "Jumping in place".

Starting position - main stance.
Fulfillment: jump in place of the legs apart, arms to the sides, with the second jump to take the starting position. Make 20 - 30 jumps, breathing is uniform, the pace is average. After jumping, switch to calm walking in place.

Ninth exercise.

The final movement is walking on toes with a deep breath in and out.
When performing exercises of these complexes, the load should be adjusted independently, depending on well-being. During the first lessons, the number of repetitions of each exercise should be minimal, and then, as you get involved in classes, it should be increased to the number indicated in each exercise. Between exercises, you need to take a rest (from 30 to 60 seconds), during which it is good to use walking with deep breathing and muscle relaxation.

Complexes of morning exercises
for older and older people
with little physical fitness.

Exercises for men.

First exercise. "Sipping".

Starting position - hands on the belt.
Fulfillment: spread your arms to the sides, palms up, rise on your toes - inhale; return to the starting position - exhale. Do the exercise 4-6 times, the pace is slow.

Second exercise. "Squatting".

Starting position - stand at a step distance from the chair, hold on to the back.
Fulfillment: sit down without taking your hands off the back of the chair - exhale, straighten up - inhale. Do the exercise 6-8 times, the pace is slow.

Third exercise. "Turn of the body with the movement of the arms."

Starting position - legs together, arms up.
Fulfillment: turn the torso to the right, arms to the sides, palms up, look at the palm of the right hand - inhale; return to the starting position - exhale. Do the same on the other side. Repeat in each direction 4-6 times, the pace is medium.

Fourth exercise. "Emphasis lying behind."

Starting position - sit with your legs apart, emphasis with your hands behind.
Fulfillment: raise the pelvis and go to the emphasis lying behind - inhale; sit down - exhale. Do 6 - 8 times, the pace is slow.

Fifth exercise. "Movement of the legs in the supine position."

Starting position - lie on your back, arms along the body.
Execution: bend your knees and pull them to your chest, straighten them at a right angle and slowly lower them. Do the exercise 5-6 times, breathing is uniform, the pace is slow.

Sixth exercise. "Bends of the arms in emphasis lying in front of the chair."

Starting position - lying down, hands in front on a chair.
Fulfillment: bend the runi at the elbows, touch the chair with the chest, turn the head to the right (left) - exhale; straighten your arms - inhale. Do the exercise 6-8 times, the pace is medium.

Seventh exercise. "Running in Place"

Starting position - bend your arms at the elbows, relax your hands.
Fulfillment: run in place for 30 - 40 seconds. After running, switch to slow walking in place. Breathing is even, vigorously work with your hands, raise your hips higher.

Exercises for women.

First exercise. "Sipping".

Starting position - lower your arms down, connect your hands.
Fulfillment: raise the hands connected in the hands up, turning the palms up, - inhale; separate the hands and lower the arms through the sides down to the starting position - exhale. Repeat the exercise 4-6 times, the pace is slow.

Second exercise. "Squatting".

Starting position - stand at a distance of half a step from the chair.
Fulfillment: sit down, lean on the chair with your hands - exhale; pushing off the chair with your hands, straighten up - inhale. Repeat the exercise 6-8 times, the pace is slow.

Third exercise. Torso forward and backward.

Starting position - put a straight leg on a chair, arms up.
Fulfillment: lean forward, touch the toes with your hands - exhale; straighten up with a subsequent tilt back - inhale. Do the exercise 6-8 times, the pace is slow.

Fourth exercise. "Turns of the body to the right and to the left."

Starting position - sit on a chair, hands in front of the chest, legs stretch forward.
Fulfillment: turn the body to the left, take the left hand to the side up - inhale; return to the starting position - exhale. The same on the other side. Repeat the exercise in each direction 4 times, the pace is slow.

Fifth exercise. "Raising the legs".

Starting position - sit on a chair, resting on your hands behind.
Fulfillment: raise the right leg, lower. The same - left. Do the exercise 8-10 times for each leg, breathing is uniform, the pace is average.

Sixth exercise. "Bends of arms in an emphasis while standing."

Starting position - stand at a distance of a large step from the back of the chair and lean on it with your hands.
Fulfillment: bend your elbows, touch the back of the chair with your chest, turn your head to the right (left) - inhale; return to the starting position - exhale. Repeat the exercise 6-8 times, the pace is slow.

Seventh exercise. "Walking in Place"

Starting position - the main stance, bend your arms at the elbows.
Execution: walking in place (45 - 60 seconds) with high knees and energetic work of the hands. The pace is average, breathing is uniform.
Particular attention during these complexes should be paid to the pace of the exercises. In the first lessons, it should be slow, and only as the body is drawn into work, it is brought to medium and even fast, if this, of course, is determined by the nature of the exercise. After the most intense exercises, in this case for men after the 2nd and 6th, and for women after the 2nd, 3rd and 6th, you need to take short breaks from 30 to 60 seconds, which are best filled with active forms rest - walking with deep breathing. Monitor the correctness of breathing, do not hold it, avoid straining. When performing all exercises, avoid sudden movements, they should be performed gently, as accurately as possible, in accordance with the description.

Lit.: Gugin A. A., Morning gymnastics for a schoolchild, M., 1954; Gray N., Gymnastics for everyone, M., 1955; Zhuravlev E.P. and Yananis S.V., Daily gymnastics for men, 5th ed., M., 1956; them, Daily gymnastics for women, 5th ed., M., 1956; Machinsky V. I., Physical Culture in the mode of the day, M., 1956; Physical culture in old age, under the general. ed. Sarkisova-Serazini I. M., M., 1956.