Morning exercises for men. Complex of morning gymnastics

Doctors have long identified a pattern: if you do not engage in physical activity, it has a bad effect on the muscular system and on other organs in general. Passive way of life, global computerization lead men and women to physical inactivity, which contributes to the appearance of excess weight, illnesses bouquet and leads to premature aging.

The use of

The benefits of morning exercise is to create a charge of vivacity and energy for the whole day. Rested during sleep the brain at such an early warm-up will operate much more efficiently, which subsequently have a positive effect on the whole organism.

Regular classes will fit body, slim and help to wake up in the morning without problems. Men who want to adjust your weight, take pharmaceutical drugs (make-up) and dietary supplements, have digestive problems, it is recommended to do.

The benefits of morning exercise is shown in the design, the warm-up of each area of ​​the body, muscles, joints, improving blood circulation and respiration. Exercise is put in order not only the body but also the mind. Men who are constantly trying to look after their health, performing complex exercises, get a beautiful body and moral satisfaction, they have increased self-esteem and self-confidence.

How to start?

Often, morning exercises should begin with a short easy walk a minute and a half. Then, depending on the state of health in an individual for each rhythm perform the following exercises:

• In a standing position with your arms down and feet, standing together, starting to show of hands and feet alternately exhibiting ago.
• In a standing position bred feet shoulder width apart, arms at sides, stand up on your toes and make a move the left foot to the right side, while the right hand bend to the left. Repeat the same with the other leg.
• morning exercises continued in the same position as in the first paragraph, but also perform deep squats, setting the stage hands back. This should be done six times.

• Next, pay attention to the muscles of the torso, for that take the same position as in the first paragraph, and put aside one leg, lifting the opposite arm, after making the slope of the leg, which is exposed. Lay hands from behind his back, the exercise is repeated several times in both directions.
• The legs are fixed at the wide spaced, hollow back down so that it becomes parallel to the floor, arms hang down, and then bred in the opposite direction and back into place.
• The feet are together, hands placed in the hand, in this position, perform squats, alternately pulling sideways right, then the left leg.

The basic rules of

Morning exercises for men - is not just stretching his arms and turning the neck upon awakening, and a whole range of activities, which must be taken very seriously.

Charging Rules:

• The physical exercises are done every day at the same time in the morning immediately upon waking. Before classes for cheerfulness better to wash with cool water, rinse your mouth, do not eat or drink.
• If it is possible, it is desirable to perform the exercises in the fresh air. When classes are held in the apartment, then after a night-ventilated area and leave the windows open, so. To. During exercise, your body will need more oxygen.
• For the well-being in the classroom is necessary to control the temperature and humidity in the room. Clothing should be light, comfortable, does not restrict movement, breathing, so that the body was not in a thermos. In the summer, the warm seasons you can practice in shorts, no T-shirts, underwear.
• The control of breathing. Produce a pace of exercise in which would not break the breath. Breathing through the nose should always be, no matter how desirable mouth. Nose - a natural filter.

• Morning exercise for men is organized so that the intensity of the produced gradually, starting with small, relying on well-being, the body's response. For one time should not be less than 10 exercises are repeated at least 8-10 times in the first stages. First perform simple tasks.
• In order to establish a comfortable pace makes music under it and more fun to do.

The complex of exercises

Effective results from training is obtained when developing a complete set of morning exercises. Do not forget about your own physical attack. preparation and do not overload the body.

The complex consists of several blocks of exercises, the first of which - it's warm. It includes rotation brushes, neck, elbows and shoulder joints, hips, twisting torso to the side and forward.

The main occupations unit

• Squats - produces testosterone involved muscles of the legs, the waist, the press and the upper back. Some "masters" say that squats are harmful to the knee, but it is not so, and even vice versa. Also benefit, and the result of lunges and jumping from a full squat. Just leg extensions with large weights quite harmful to the knees. Squats accelerate and normalize metabolism, adjust the figure. The main thing - to observe the proper technique for exercise. Typically perform three passes for 15 times, if they feel that this is not enough, then increase the times or approaches.
• Push-ups - the same as sit-ups, only this time for the upper body. Morning exercises for men with push-ups guaranteed to work the triceps, chest muscles, back, shoulder and abdominal area. Advised not to do push-ups with a narrow hand position, and put them wider, then have a full load on the back, chest, arms, stand out more than testosterone and speed up the metabolism - it is what we need. Perform three sets of 60 pushups, rest a few minutes after each set.

• Pull-ups - in their effectiveness they are slightly inferior to push-up and sit-ups, but train the broadest back muscles and all the fine, which control the upper part of the spine, its condition. Misconception is that a simple hovering on the bar leads to heating and stimulation of the back. This is not true. It only leads to a relaxation of its global after strenuous exercise or a long walk. Number of approaches and performed again in pulling the same as in the push-ups, so if it is impossible to carry out, then do as overpower, gradually increasing the load.
• The slopes in standing posture - effective in the sacral region and lower spine. Morning exercises for men can do without slopes, if a person is just beginning to deal with, that is. To. The waist will be stimulated in the squat.

Charge with weights

Dumbbells perfectly knead hands, shoulders and forearms. Morning exercises with dumbbells for those who can not do pull-ups. With this form of exercise all the same muscles are involved and provided almost a similar load. While some believe that the dumbbells are optional charging elements. At home, they may be of small size, so it will work more muscles.

Charging and jogging in the morning

Morning jogging and charging - is SUPERMIX energy, health and longevity for the body. Before jogging perform a set of exercises and after a warm-up run go prepared. Morning jogging is performed at a moderate pace. It can start with 15 minutes and gradually increase while jogging. Some perform light exercise: show of hands, elbows, boxing punches, jumping during the actual run.

Variations morning zaryadok

There are endless options for morning exercises and plenty of ways to spend an active and beneficial for your health morning. The main types of morning warm-up, which improves health and mood:

1. Gymnastics: walking, pulling his hands up and down, deep breaths, the deflections of the body, the hands, "the castle" (make bends brushes), fingers clenched, arms outstretched perform a circular motion.
2. Running in the morning. It can be a continuation of the morning exercises or simply be a separate unit. It is desirable to run in places where a small stream of people and cars, you should start with an easy walk, then jog and accelerate as its state of health.
3. skipping seriously - jumping rope. Doctors say they are even more efficient running. Perform high, low, fast or slow jumping.

Possible difficulties

Complex morning exercise should be carefully thought out and developed by their physical abilities, in any case can not be required by the body and the body in the early stages more than they can perform, do not rape on themselves.

Untrained men should start with simple exercises and workouts have as complement them by increasing the number of repetitions and approaches. There are times when the lactic acid in the muscles would just burn them from the inside, but it's worth it to endure a few times - and in the following approaches the thrill of the exercises will be easier and more enjoyable.