Morning gymnastics. Complexes of morning gymnastics.
Morning exercise helps the body to quickly Wake up, get into gear and food absorption. Thanks to a morning gym person gets a boost of energy for the whole day. Physical activity the morning brings benefit normalizes metabolism, improves blood circulation, helps in the production of endorphins (the pleasure hormone), supports muscle tone.
Morning exercises usually begins with stretching exercises, then perform the various movements of the hands, feet, dance elements, exercises for development of muscles, breathing exercises. Exercise exercise should be
light, simple, because the body has not yet fully awake. Big load from the morning can be stressful to the body and subsequently lead to diseases of the heart and blood vessels.
There are various complexes of morning gymnastics, so they need to be replaced periodically. Can at its discretion, replace only some of the exercises in the complex. In various diseases to be included in the complexes of morning exercises special exercises physical therapy.
1 COMPLEX MORNING EXERCISES:
Morning exercises you can start doing right in bed when you woke up, and stand still is not desirable. Spend 10 minutes and you will feel refreshed and full of energy.
· Morning gymnastics in bed usually starts with a slow pulling, even with my eyes closed. Stretch need the whole body, in different directions, happy and smiling.
· Then do breathing exercises: inhale slowly and deeply and exhale 3 times, on the inhale hold the breath and slowly exhale 3 times.
· Open your eyes and blink several times 50 times, now your eyes are trained to light.
· Fingers RUB the bridge of his nose to a feeling of warmth – it has a beneficial effect on the cervical vertebrae, according to Chinese medicine.
· Vigorously squeeze hands 5 times, to normalize the blood circulation in the hands.
· Lying on your back, bend your legs, clasp their hands and pressed it to his chest. Then straighten the legs, resisting hands. Straighten up, take a deep breath and exhale slowly open mouth. Repeat exercise 3 times.
· Sitting in bed, make a circular rotation of the head, right and left 5 times.
· Get up from your bed and take a shower to the perfect temperature, then do a light massage with moisturizing cream. Cold and douches are suitable at a time when the body wakes up on their own.
Can be included in the set of morning exercises, the so-called volitional exercises. Its essence consists in the following:
Still in bed (relaxing the muscles) volitional impulses of the currents strain and reduce turn all the muscles starting with the feet, then belly, then chest, back, arms, shoulders and face.
Make a few cuts in each muscle (duration 2 h each).
Breathing should be uniform.
On volitional exercises should spend no more than 3-5 min.
With regular practice of volitional exercises , the result appears in a week – the body heals, the muscles become elastic.
For those who quickly woke up, it is proposed that this complex of morning gymnastics:
1. While standing, spread your arms wide apart and lift them over your head – inhale), put your hands down and out. Repeat 10 times.
2. Hands separate. Raise the bent leg and opposite arm to touch the knee. Then the other leg. Repeat 10 times.
3. Lift the hands up. Sit down, bending the waist and throwing his hands down. Repeat 10 times.
4. Torso forward parallel to the floor. Then the right hand to touch the toes of the left foot, and left hand behind back, lift up, legs bent at the knees. The same is done with the other hand. Repeat 10 times.
5. Raise your hands up, then lower them down and bring him back to capacity. Repeat 10 times.
6. Put the fingers on the shoulders. Rotate the elbows forward and back 10 times.
7. Lie on your back. Slowly raise the legs vertically, then slowly lower without touching the floor. In this position, to hold the legs 3 seconds. Repeat 5 times.
8. Lying on your back, bend your knees and lean them to the floor left and right. Repeat 10 times.
9. Out of position, supine to sit, to bend the trunk forward and touch hands to toes. Repeat 10 times.
10. Lying on your back, raise legs, hands supporting the lower back. Rotate the legs as if riding a bike (20 spins).
11. Running in place for 1 minute, but watch the health.
Classes start with a slow walk, then:
1. Hands to the shoulders, feet shoulder width apart. Raising his hands up, look at the brush – inhale, return to I. p. exhale making. Perform 4-5 times.
2. With your arms forward and up on the toes, inhale, hands to lower and retract, leaning forward, to stay for 4-8 seconds, exhale.
3. Hands on waist, feet together, make tilt left, right arm bent over his head, a brush to put on your head – inhale, return to I. p. exhale. Repeat 3-4 times in each direction.
4. Feet shoulder width apart, right hand raised, left omitted. Make circular movements with their arms forward, backward. Breathing evenly. To do the exercise without strain, 5-7 times.
5. Arms to the side, squatting on the toes, knees apart – breath, getting up and out. Sit down 10-12 times. Older people to perform 2-3 times.
6. Feet hip-width apart, hands to the shoulders on the exhale to move his arms, as when swimming breaststroke – 5-6 times.
7. Hands raised to the sides, one leg to take away the breath, returning to I. p. exhale. The exercise is done in a relaxed way – 6-8 times for each leg.
8. Lie on your back, arms stretched along the body. Move your legs like riding a bike – 16-20 times.
9. Lie on your back, straighten your arm above your head. Lift the legs on 10-15cm from the floor and hold for 4-6 seconds – exhale, return to I. p. – breath, follow 4-7 times.
10. For men only! Sit on the floor, hands behind on the floor. To rely on hands and feet, lift your pelvis and hold for 4-5 seconds – inhale, return to I. p. exhale, repeat 4-7 times.
11. Hands on his belt. First, the usual walk, then the walk from heel to toe. Then, on each step to make Mahi hands left, right within 1 minute..
12. Do Mahi one foot and both hands back and forth – 10-14 times for each leg. Breathing arbitrary.
13. Feet together, hands on his belt. To perform little jumps, changing leg position: forward, backward, sideways – within 30-95 seconds. Breathing arbitrary.
14. Finish morning exercises 2-3 minute walk with deep breathing, focusing on full exhalation.
After charging, always check your heart rate. Regardless of age it should not exceed 110-120 beats per minute. This means that the goal of gymnastics to cheer you up and not to give up a sweat.
2 weeks after the start of classes healthy people can perform some of these exercises with dumbbells (1-1. 5 kg) or expander. It should be remembered that when using gymnastic items, the number of iterations is reduced by 25-30%.
After the morning exercises, very useful hardening. The simplest procedure is a 30-second shower. In the early days at a water temperature of 35-36 degrees, and then every 3-4 days to reduce it by 1 degree.
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