Charging in the morning: the pros and cons of training, rewarding activities

Everyone knows that exercise is very beneficial to the human body. Physical activity is usually associated with a healthy lifestyle. HLS, in turn, begins with a morning exercise. What is this ritual? What are its advantages and disadvantages? These and other questions will be discussed in this article.

The main aim of the morning exercises

Immediately after lifting your body slowed down, because everything is still in a state of rest. Full awakening comes only after three hours. Washing with cold water and a cup of invigorating coffee a little help your body to wake up, but as long as the joints do not work, the body is in a sleepy state, half-asleep. It is the awakening of the muscles and joints directed charge in the morning.

It is not necessary to turn to charge the full body workout, it is another goal. It is so called because it needs to energize the whole body the coming day, and not harass him. Strength training takes a lot of energy, after it want peace. And this is not at all what you want in the morning, right?

What does gymnastics in the morning?

The main purpose of the exercises, as already mentioned, is awakening. In the dream, our body is resting heart rate slows, blood thickens at this time, decreases blood pressure. After we woke up, the body needs time to recover all of its functions and the transition to wakefulness. Charging helps the body quickly to cheer up, to accelerate blood circulation, restore breathing and blood pressure. In this way we physically prepare for the day ahead.

For stroyneyuschih people charged in the morning is obligatory, because it speeds up metabolism, thus increasing the number of calories burned. And as you know, if the calories burned more than eating, the weight is reduced. Over time, the body gets used to the weight loss regime: it is preparing in advance for the upcoming loads, and therefore it becomes easier to wake up.

Features morning exercises

If you choose to run instead of exercises for charging in the morning, you should adhere to the following guidelines:

• Eliminate cardio immediately after waking. The body at this time has not yet departed from a dream, a sharp increase in pulse pressure and negatively affect the work of the heart.
• Running on an empty stomach increases the probability of catching an infection. This is due to the fact that in the morning in the human body resistance is lowered immunity. It is best to have breakfast, and an hour or two or three to make a run at a distance of 3 kilometers. This will be enough to get a charge of vivacity.

How to accustom the body to the morning gymnastics

• The first thing to understand his head that morning exercise needed to improve your health, and in any case not to force themselves to engage.
• Sleep for 7-9 hours, then the awakening will be easy.
• Stop being lazy. Those moments that you sleep after turning off the alarm clock, can be spent on exercises.
• Good mood - the key to success.
• Start charging straight in bed, performing a variety of stretching, gradually add regular exercise.

Benefits of physical activity in the morning

Consider the pros charge:

• Charge helps the body to move away from a dream and cheer. It improves blood circulation, the body gets a powerful incentive to work.
• Morning exercises fruitful effect on muscle growth. This is due to the fact that during the exercise the muscles of the lungs to fill with blood and active components.
• Many fitness trainers agree that the morning exercise activity helps to struggle with excess weight. In the morning before a meal in the body lacks nutrients. Therefore, to sustain the exercise, he will take the missing energy from their fat.
• In the winter morning of physical activity is extremely useful. In the morning, the streets full of muffled and sleepy people, and if you do some exercise and have a cup of invigorating coffee, then you go out into the street in high spirits and waking state. Charging provides a rush of blood to the muscle tissue. The man quickly warmed up, and he was not afraid of any frost.

The disadvantages of physical activity in the morning

Charging, unfortunately, does not fit all. We will understand why:

• Charging a negative effect on the cardiovascular system. At night, the body is at rest, the heart beats in a slow rhythm. Physical activity dramatically increase blood pressure and heart rate. Heart can become hard to pump a large amount of blood that can lead to a heart attack.
• Training conducted on an empty stomach is bad for the work of the organs.
• After school on an empty stomach, you will likely feel a strong desire to eat. This can cause overeating later.

It is possible to conclude that the charge in the morning is not for everyone, but only those with excellent health.

The basic rules of

To charge passed effectively, follow these guidelines:

• The load will require more oxygen to the body, so it takes to open a window or outdoors.
• Dress "for the weather." Indoors or outdoors Heat - fit shorts, T-shirt or tank top. If chilly - knitted sweater and sweat pants.
• Take the exercises that correspond to your level of training. Do not sit on the string, if you've got into the age of six.
• stress level every day should be about the same.
• start to exercise 15-20 minutes after waking up, so that the body has had time to move away from a dream.

Exercises for the gym

Surely everyone believes he knows how to do exercises in the morning. But not everyone knows that the jump, do the exercises and continue to run on his own business - it is wrong. All training should consist of several blocks: a warm-up duration, and a hitch for 2-3 minutes and the main charging. In workout can include stretching and smooth torso, head movements, rotational movements of the arms, the rise on your toes.

There are many exercises that can be included in the charge in the morning. The complex (approx) might look like this:

• The starting position standing. Raise your hands, concatenate them into the castle, palms out, pulled up behind her hands. Perform 2-3 minutes.
• Make circular movements of the head, trying to touch the shoulder. Rotate the head only the front semi-circle in order to avoid injuries.
• Rise on toes at the same time, first on two feet, then alternately.
• torso to the side. In carrying out this exercise, you will feel the tension of the oblique abdominal muscles.
• Lie on your back, straighten legs. Bend your right leg and pull her to him. Hold it in this position for a few seconds. Then repeat the same with the left foot.

Good fit all kinds of circular rotation of the joints, slopes, mahi. After completion of the stretch exercises.

in the morning charging especially for children

Light exercise for the little play an important role in the formation of the immune system and musculoskeletal system. Performing their music, kids a boost of energy and a good mood for the whole day. There are recommendations, which are performing, you can improve the efficiency of gymnastics:

1. The room should be well ventilated. In the summer of charging is best done outdoors.
2. Let's studies should be after washing and brushing teeth, but before breakfast.
3. Length should not exceed 10-15 minutes. During this time, the baby does not get tired and get the maximum benefit from the training.
4. Activities recommended for children's songs or while reading a poem that was not boring.
5. Mom or Dad should definitely control their breathing fumes. The inhalation should be carried out through the nose, exhale - through the mouth.

All the exercises, try to do in the form of a game. You can imagine that you - fairy-tale characters and animals. Here are a few examples of how you can beat the boring exercises:

• "Sunshine". Original standing position. To raise the handle up and pulled to the sun. It can be at the upper point clouds welcome.
• "Bunny". Jump, if you - the big-eared animal. For variety, you can show where his paws, eyes and so on.
• "Heron". High lift the knees and strutted like a heron. Then you can stand on one leg.
• "Bicycle". Starting position - lying on his back. Legs rise up and perform their movements, imitating cycling. This exercise is one of the most beloved children.

To end charging should be breathing cycle.

Charge in the morning for men

Gymnastics for the male is not the only way to keep at the level of their physical health, but also to maintain a good mood throughout the day. In addition, exercise can help to maintain muscle tone. It's enough to buy dumbbells and allocate in the morning 15-20 minutes.

From charging undeniable benefits:

• Strengthening of the muscular system.
• The decrease in body fat percentage.
• Improve physique.
• The increase in productivity during the day.

As you can see, you can get a beautiful silhouette of the house, carrying a balanced charge in the morning. The complex of exercises for men should consist of exercises aimed at the elaboration of different muscle groups. Here is a sample unit that will suit any guy:

• Deep squats (3 sets of 20 times).
• French bench press - 20 times.
• Deadlift with dumbbells - 20 times.
• Push-ups from the floor - 30 times.
• Exercise strap.

Charging complete multiple cycles of breath, after it take a contrast shower.

The rules of effective charging for men

Not to harm the health, to males should adhere to the following guidelines:

• Preparation start the evening. Decide what muscle groups will be trained, what exercises to do will do.
• To prevent injuries, be sure to do warm-up and cool down at the beginning of the end of the workout.
• Not one muscle Dolby several exercises in a row. So it is "clogged".
• Under each exercise take a different weight dumbbells.
• Do the exercises in the morning at home in a quiet pace, do not overload the heart.
• Load level accounted for in accordance with age. Man adult years should reduce the load by 15%.

As you can see, gymnastics suitable for almost everyone. A healthy lifestyle is not only because of physical exertion. A balanced diet, healthy sleep, hardening and avoiding harmful habits are also an integral part thereof. If you started with the introduction of healthy lifestyle of physical activity, remember that the best morning exercises - a one that is made of their own accord.