A set of exercises in the morning - a constant attribute of healthy lifestyles, but not all as easy as it seems. After all, you need to get up early - and so want to prolong the moment of sleep
Yes, and a full campaign in the hall this morning exercises no substitute. You will not lose 10 kg per month (although it is harmful), but any physical activity is better than none. The muscles are toned, improves metabolism, and activities at other times of the day to be effective - a definite plus.
To make it comfortable to engage
Do not try to start charging, not yet woken up. Upon awakening, wait for about 15 minutes, drink a glass of water. Slowly get up out of bed, walk around the apartment, stretch - and only then proceed.
Around the place of employment should not be sharp edges of furniture, which can be hit, and the floor must be smooth and non-slip. Be engaged in training or running shoes or barefoot, but in any case not in slippers. Clothes better to choose sport.
Power exercises in the morning will not be, because your task - to awaken the body, not to load the heart in the early morning. So the main concept - stretching.
Running on the spot
Be sure to warm up, to increase blood flow to the muscles. This may be running in place for 5 minutes.
Stand up straight, put his feet shoulder width apart. Hands fold in the lock, remove the palm outward. Raise your hands above your head and drag his body to the ceiling. Keep back and head straight. Perform each exercise for 10-15 seconds 3-4 times.
Rolls socks with heels
Stand up straight, feet arrange at a distance of 15 cm from each other. Inhale and rise up on your toes, and exhale slowly tumbleweed on the heels. Repeat this exercise 20-25 times.
Perform head rotation, then go to the wrists, elbows, shoulders, feet, ankles and knees. Each body part is extracted for 10 repetitions on each side.
Alternate tightening feet.
Lie down and stretch your arms up. Bend one leg at the knee and pull up as much as possible to itself, at the same time pull the knee to the opposite hand. Then adjust the leg and arm, and repeat this exercise 15 times on each side.
Get on all fours, keep your head parallel to the floor. On the inhale, tilt your head down, arching his back. Count to eight, return to starting position, relax your back muscles.
If you are well prepared, you can do push-ups with legs outstretched, resting on the toes. If not - you can rely on your knees.
The slope of the feet while sitting
Sit on the floor, pull the legs together in front of him. The task - to get the breast to the knees and hands to cling to the foot. The maximum position Hold for 5-10 seconds, and then slowly and smoothly, go back.