What is morning exercise for children?
Morning quick exercise. Not to be confused with gymnastics or sports training. It’s more about filling the body with the necessary energy after rest. When performing it, you should not choose specific exercises. This is more of a set of general physical exercises.
The difference between gymnastics and exercises is that gymnastics includes special exercises, the purpose of which is to develop body flexibility. The purpose of exercise is to perform a small amount of exercise every day.
Before charging, I will give some recommendations.
Exercise for obese women
Exercises for obese women after 40 years of age do not differ in their structure and set of exercises from a similar set of exercises for people with a standard body constitution. It is possible to reduce the level of subcutaneous fat by performing classic athletic and gymnastic movements.
The main feature of complexes for losing weight at home is the psychological factor. Women need to find and maintain strong motivation from the first workouts so as not to quit playing sports.
- Press crunches. These can be straight or reverse crunches. With a high level of training, you can perform a combined version.
- Hyperextension while lying on your stomach. The legs and chest are lifted off the floor surface and fixed at the top point for 1-2 seconds.
- Squats. You can use additional weights.
- Knee push-ups from the floor.
Recommendations: Morning exercises
The tips will be simple for all ages and easy to follow:
It is best to do exercises in the morning. This is due to the fact that after sleep, blood flow slows down and the heart rate decreases. This will lead to inhibition of the nervous system and mental activity.
I advise you to start doing exercises while still in bed. Lying on your back, place your arms parallel to your body. Next, take turns pulling your legs towards you, bending your knees. And then they press at the same time. After this, I recommend doing the well-known “bicycle” exercise. Afterwards, it is advisable to stretch well.
Next, I recommend tilting your head to the right and left while sitting on the bed. This will increase blood flow to the brain, which will make the brain work faster.
There is no need to increase the time of this procedure. For morning exercises, 5-10 minutes are enough. For those who do exercises every day, the interval can be increased to 20 minutes.
After doing the exercises, I advise you to go for water treatments or go for a run. This morning routine allows you to delay eating and “wake up” your body. After all, digesting food takes a lot of energy.
IMPORTANT : it is worth remembering that all exercises are carried out in a clear sequence, starting from the head and ending with the ankle.
Fitness in the morning is a boost of energy
An excellent source of energy for the whole next day will be morning exercises, a set of exercises, watch a video, which is perfect for both women and men. Indeed, today, to stay in shape, it is not at all necessary to visit the gym; it is enough to have a computer connected to the Internet. Few people know that during morning fitness, progress occurs in the functioning of the cardiovascular and respiratory systems, and oxygen deficiency is eliminated. If you don’t do exercises in the morning, the body’s systems start working much more slowly.
Indications and contraindications
There are a number of contraindications to charging:
pain in the neck, lower back, back. This may be due to pinched spinal roots;
during illness;
pressure surges;
high temperatures;
inflammatory processes in the body.
It is worth consulting with your doctor if you have cancer or kidney problems.
In other cases, morning exercises are recommended for absolutely everyone.
Sample exercises and techniques for performing them
As I said above, you can start doing exercises while still in bed.
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Exercises:
- Head tilts. All movements are performed slowly and repeated no more than four times;
2. Next, we put our feet shoulder-width apart, put our hands on our shoulders and slowly begin to move our hands, describing a circle in the air. The number of approaches is no more than six. This allows you to stretch the shoulder girdle and is an excellent prevention of diseases of the arm joints;
3. Place your feet shoulder-width apart, hold your arms in front of you, bent at the elbows. They make jerks in the shoulder girdle. Then they turn their body to the right, straighten their arms and make a few more jerks;
4. Place your feet shoulder-width apart, one hand is down, the other is raised up. At the same time they jerk their arms and change their position. At the same time, make sure that your arms and back are always straight;
5. Then tilt the body to the right and left, raising one hand to the top and the other, placing it on the belt;
6. Then, placing your hands on your belt, perform circular movements of the pelvis. It is advisable to perform the exercise slowly, making good deflections;
7. Bend over at an angle of 90 degrees, arms extended to the sides. And then they touch their legs one by one with their hands. In this case, the right hand should touch the left leg, and the left hand should touch the right. Make sure your legs are straight.
8. Warm up the ankles using circular movements;
9. Squats;
10. Walking in place.
If desired, you can add a bar to these exercises.
Example : Here I will describe two sets of exercises
Beginner : It will take no more than 15 minutes.
warming up the joints – 5 minutes;
strength loads – 5 minutes: squats, push-ups, jumping jacks with arms swinging upward (scissors);
stretching – 4 minutes: forward lunges, camel and cat exercise, side lunges, plank.
Professional : it will be 15 minutes;
warming up the joints – 5 minutes;
strength loads - 5 minutes: scissor jumps, squats and push-ups 10 times each and five such approaches;
cardio – 1 minute: jump squats;
stretch 4 minutes: Hindu push-ups, Spiderman lunges, side lunges, plank.
Child's health
All these exercises are quite simple and can give you a boost of vivacity and energy for the whole day.
We should not forget that all loads should be gradual and increasing.
If you decide to introduce exercise into your life, you should not immediately exercise for 10-15 minutes. Start small - with five minutes. When the body gets used to these loads, you can gradually add new exercises and increase the frequency of approaches.
After finishing the exercise, you need to stretch your muscles. This is necessary to relax the muscles and increase their elasticity.
IMPORTANT: if the pace is fast at the very beginning of charging, do not forget about reducing it towards the end. It is necessary to reduce the risk of heart overload.
Training program
A set of exercises is developed according to the individual characteristics of the body. There are a large number of universal complexes that are aimed at solving any problems. For example, for weight loss, muscle building, general strengthening or aimed at a specific disease, such as intervertebral hernia.
General recommended exercises include the following types:
Running in place
Refers to a warm-up type. It also promotes warming, maintains the elasticity of the ligamentous apparatus, and has a positive effect on the joints and skeletal system. Exercises should begin with lightly kneading your feet in place, gradually increasing the pace to a fast one. This requires raising your knees high. When training, keep your back straight, arms bent at the elbow. The maximum speed should be maintained for at least 15 seconds.
An analogue of this complex can be a treadmill.
The back should be straight, there is no need to create additional tension in the lower back.
Lunges with weights
For this exercise, you need to prepare weights (dumbbells, plastic bottles filled with water or sand) weighing 0.5-1 kg.
Starting position: standing straight on a hard surface, arms with dumbbells lowered along the body. We perform a short lunge forward on the leg bent at the knee joint, trying to touch the chest while lifting. In this case, your arms should be straight and raised up. We return back to the original position. We do the same with the other leg.
The number of approaches is no more than 20.
Weights will help create additional stress and force you to put more effort into performing your usual movements.
Burpee
Squat down, with your feet resting on your toes. Palms pressed to the floor. We perform a sharp jump back, without lifting our palms, so that your legs are stretched back, as in the classic push-up version.
Do one push-up from the floor. In the jump we return to the original position. From a squatting position, we jump up, while raising our arms to the top.
The number of approaches depends on your physical endurance. It is advisable to perform 10-15 times.
After several months of training, you can perform burpees with dumbbells in your hands, this way you will increase the load and quickly achieve the desired result.
Grand plié
The basis is an exercise from ballet. Starting position: keep your back straight, feet shoulder-width apart, toes pointing apart.
Take a weight in your hands. Perform squats, keeping your back straight and spreading your knees to the sides. We bend our arms at the elbow joint, while touching the deltoid muscle of the shoulder with weights.
We return to the original position.
The exercise is relevant for girls who want to pump up their buttocks without particularly increasing the massiveness of their legs.
Stretching
Stretching is a set of exercises aimed at stretching ligaments and muscles, as well as increasing the flexibility of the body. Also, in addition to flexibility, during stretching, muscle tension is relieved, posture is corrected, and the functioning of the lymphatic and circulatory system is improved. Can be used as the final part of a workout.
Stretching includes several subtypes: for back stretching, dynamic, for weight loss, strength, for dancers and even for pregnant women.
Pendulum
Initial position: standing on a hard surface, keep the body straight, arms straight along the body. We swing one leg to the side, while bending the other slightly at the knee joint to maintain balance. At the highest point of the lift, fix the leg and hold it in this position for several seconds. We return to the starting position. We do the same with the second leg.
To make the exercise easier, you can hold onto a support (for example, the back of a chair).
The exercise is identical to the “pendulum” with minor changes.
Bike
Starting position: lying on your back on a hard surface. Raises your legs bent at the knees from the floor and begins to perform rotational movements, imitating riding a bicycle. We perform several rotations in one direction and then in the other direction.
In addition to the abs, the exercise also uses the muscles of the thighs, buttocks and back.
Leg Raise
Starting position: lying on your back on a hard surface. We begin to lift one leg up without bending our knees. We do the same with the other leg.
To complicate the exercise a little, you can change the straight leg lift to lifting the leg bent at the knee to the chest, or replace it with the “birch tree”, where you simultaneously lift both straight legs with a slight lift of the lower torso.
The exercise belongs to the class of isolating exercises with a pull type of force and has as its main goal working out the muscles of the “lower” press.
Pilates
You can resort to Pilates, which includes a series of exercises aimed at developing all muscle groups, improving posture and coordination.
Classes include performing complexes with simultaneous deep breathing. Thanks to Pilates, you will tighten the abdominal muscles and the whole body, stabilize the spine, strengthen the muscles, and deep breathing will reduce anxiety, relieve depression and insomnia.
Most often, the Pilantes complex includes the following exercises: stretching one or both legs, boat, hundred, bridge, raising legs on the side and on all fours, rolling on the back, swimming and other complexes.
A ride on the bicycle
Cycling is not only a healthy activity, but also a great pastime. While cycling, the muscles of the back, hips, and buttocks are trained, blood circulation improves, oxygen saturation increases, metabolic processes accelerate, calories are burned, and mood improves. Cycling is considered a preventive measure that is aimed at reducing the development of varicose veins of the lower extremities.
Callanetics
This is a gymnastics complex that was developed by American Callan Pinkney. During training, almost all muscle groups are involved. All exercises are performed at a slow pace, which avoids injuries during training. A total of 29 exercises have been developed, performed in a static position. The results of correctly performed exercises are: correct posture, reduction of back pain, acceleration of metabolic processes, increased immunity, strengthened joints and increased body flexibility.
The purpose of callanetics exercises is to contract and stretch the muscles of the back, hips and abs.
Yoga
Yoga includes a collection of spiritual, mental and physical practices. Of course, yoga is not only exercises for body flexibility, restoration of health and mental balance, but a whole system of self-improvement, starting with the physiological and ending with the spiritual component.
Physical exercises include the following poses: triangle, rocks, cobra, cat-cow and others.
Dance aerobics
Includes a whole range of exercises that are performed to music. Dance aerobics helps to get rid of excess fat, make muscles stronger, improve posture and coordination of movements, and normalize the functioning of the cardiovascular system.
Includes several areas; jazz, hip-hop, rock and roll and other musical styles.
A fun, dynamic activity that harmoniously combines warm-up, stretching exercises, acrobatic elements, lunges, waves, and swings.
Nordic walking
Refers to an amateur sport. During Nordic walking, the muscles of the abdomen, back and shoulder girdle are perfectly trained, there is also increased burning of fat deposits, the functioning of the heart muscle and intestines improves, cholesterol levels are reduced, metabolism is accelerated, and toxins are eliminated from the body faster. Generally speaking, the body is rejuvenated.
Exercise for the spine
Back exercises are a great way to work your muscles. Basically, all the techniques of this exercise are based on stretching the spinal muscles and strengthening them. An integral part of this procedure is muscle relaxation.
Exercise for the spine
Human Posture
IMPORTANT: these exercises are not recommended for people with problems with the spinal column. Before carrying them out, you should consult your doctor.
Sample exercises:
“Cat” - standing on all fours, arch your back upward while lowering your head down. And then they bend down and raise their heads. All movements are smooth;
CHARGE EVERY MORNING
“Downward-facing dog” - standing on all fours, feet shoulder-width apart, raise your buttocks and straighten your legs. In this case, the foot does not come off the floor;
“Upward-facing dog” - lying on your stomach, arms placed under your shoulders and bent, legs straight. The shoulders are pulled back, the chest is straightened, the head is raised up, part of the body is also raised;
“Crocodile” - lying on the floor, on your back, arms extended to the sides with palms up. Next, turn your hips and legs to the right, and your head to the left. And then they change position;
“Boat” - lying on your stomach, simultaneously raise your legs and arms;
"Bridge";
Child's pose - sit on your knees, placing your buttocks on your heels. Next, they bend over, stretching their arms forward, their foreheads touching the floor.
Between all these exercises, do not forget to take a break - 1 minute.
Often exercises for the back are required at the workplace. A person is forced to be in an uncomfortable position at the table for a long time. In this case, you can use the fast charging technique:
Shoulder rotation. Feet are placed on the floor, knees wider than shoulders. Hands touch the shoulders and begin to slowly make circular movements;
back turns. Sit on the edge of a chair, placing your feet flat on the floor. Hands are placed behind the head. At the same time, the back is straight. And they begin to turn the body to the right, and then to the left;
lateral bends are done while in the position described above;
forward bending;
bending to the sides.
Back massage
It must be remembered that all back exercises should not be accompanied by pain or cause discomfort.
Before the massage
After the massage
Exercises for joints according to the Bubnovsky system
Exercises for women after 50 years according to the Bubnovsky system provide a set of exercises that are aimed at restoring a person’s motor function with joint diseases. Exercises are used for rehabilitation after muscle and ligament injuries.
The essence of the method is a targeted effect on the damaged part of the human body. Properly selected exercises and the amount of load stimulate joints, muscles and ligaments to intensive regeneration. In his system, Bubnovsky places great importance on the patient’s willpower. Focusing on obtaining a positive result is, according to the doctor, the key to success.
With arthritis, arthrosis and osteochondrosis, the stage of the disease matters. You can perform exercises according to Dr. Bubnovsky’s system only in the initial stages of the disease. With degenerative disorders brought to the limit, any physical activity can lead to a deterioration in well-being.
- For knee pain (can be performed in bed). The exercise is performed lying on your back. From the starting position, you need to pull your knee towards your chest. In this case, the pelvis and the second leg remain pressed to the supporting surface. If resistance occurs in the knee joint, you can help yourself with your hand. If pain occurs, the exercise must be stopped.
- On the stomach. Swinging movements are performed with the legs. The amplitude should not be too large. It is necessary to maintain control over the lower limbs throughout the entire amplitude.
- Fakir for cervical osteochondrosis. Hands are brought together above the head. Palms pressed together. From this position, the head is turned, fixing the chin at the shoulder for 3-5 seconds.
Why do you need charging?
I will try to explain what I think on this issue in my own words, as I understand it...
I do not have a medical education, so I ask specialists not to spit, not to boil, but simply ignore the opinion of an amateur
who regularly experiments on himself and listens to his body.
Our body is capable of making a fairly large number of different movements, but in our daily life we do not use this entire set.
Most often these are some kind of similar movements that are determined by habits or characteristics of the profession.
For example, a person gets used to doing something primarily with his right hand - carrying a bag - and in this case he will have more load on one half of the body, so over and over again, year after year, a curvature of the spine is formed.
This means that some organs will be constantly compressed, as a result of which the blood supply to these organs will be worse, which will further lead to problems and the appearance of diseases.
Or the person has a sedentary lifestyle. This is his job, at the computer, for example. In this case, one muscle group will be activated and overstrained, while the other will be inactive.
For a computer geek, a stiff and numb neck is not just empty words, but a painfully familiar physical sensation.
So, a person, by choice or for some other reason, lives in such a way that some of his muscles work, while others are inactive, and this is not good
because all muscle groups must receive their portion of the load, all joints must be worked out.
Why?
Yes, because if something does not work for a long time, is not used, then over time it becomes unusable! The lock is rusting, the standing water is starting to rot.
Any car owner knows that if a car is idle for a long time, then it gradually loses its performance properties, so it is necessary to start the engine at least from time to time and let it run, because movement is life, and stagnation is bad, it’s a swamp, it’s a mess!
So morning exercises are not a waste of time, but a vital necessity.
What do I pay attention to while charging?
When I do my exercises for morning exercises, I try not to forget about three main, in my opinion, points:
- mood
- attention
- breath
I’ll tell you in more detail about each of these points in turn and how to do morning exercises correctly.
Positive attitude
A positive emotional state - a good mood, is important not only when doing exercises or doing something, but also for life in general.
In our building, next door, lived a very elderly grandmother; she was distinguished by her easy-going character, friendly attitude towards people, joyful perception of life itself, lack of resentment and rancor.
In my opinion, it was these qualities that became the key to her longevity, and she passed away at the age of 102.
A person can lead a “correct” lifestyle as much as he likes: harden himself, get wet, run, jump and jump, don’t eat meat and donuts, sit for hours in the lotus position, but if he has a bad character, then all his efforts will be of little use.
This, of course, is just my IMHO, which does not claim to be the ultimate truth. But I will give an example to show the direct relationship between such an intangible concept that cannot be touched with your hands, like mood, and a completely tangible physical state.
When a person experiences a negative emotion - is in a stressful situation, his nervous system causes inhibition of the outflow of bile from the gallbladder. If a person is under stress for a long time, the bile begins to stagnate in the gallbladder, thickens, and becomes concentrated.
Then it corrodes the inner mucous surface of the bladder and inflammation occurs. Bad emotions caused problems at the physiological level. Maybe that's why an angry and irritable individual is called a bilious person
After a person has experienced a negative emotion, it continues to “live” in our body, for example, after anger and anger, the facial muscles remain tense, and resentment “settles permanently” in the form of tension in the shoulders and neck. And where there is tension, stagnation appears. And stagnation is not good!
Positive emotions, on the contrary, give relaxation. Accordingly, blood flows easier, so the feeling of joy and happiness literally makes you feel warmer... I could talk for a long time about the influence of emotions on the physiological state, but I’ll dwell on the fact that if you can’t cope with negative emotions, then at least it’s worth neutralizing their consequences with the help of exercises , removing tension in the muscles.
There are also such interesting observations from life: when a person is in a bad mood, everything literally falls out of his hands! Have you noticed this happening to you?
I know people who dig wells, but they won’t work at all on this day if they’re not in the mood or something goes wrong.
When you are in a bad mood, it is better to do nothing at all - neither cook borscht nor hammer in nails. In the first case, the prepared food will be tasteless, in the second, there is a high probability of hitting your fingers with a hammer. And getting behind the wheel of a car in a bad state of mind is generally life-threatening!
Okay, it’s clear that you need to be joyful and positive, but what to do if you’re in a bad mood? I have rarely met people who, having gotten up early in the morning, radiate streams of universal optimism and unbridled fun, most often it happens exactly the opposite.
Personally, I most often wake up in this average mood, close to a gloomy and dissatisfied state. What to do in this case...
For myself, I have clearly learned this rule: positive emotions give energy, and negative emotions take it away! Therefore, before you do exercises, you need to put yourself in a positive mood. This is not difficult to do if you know one feature.
When we are in a good mood, we smile. But there is also an inverse relationship... If, in a bad mood, you start to smile on purpose, then the corresponding signals begin to arrive in the brain, the body produces certain joy hormones - endorphins and, as a result, the mood improves.
That is, even if you are in a bad mood, you can change it! Yes, yes, yes...you just need to put on your face the most joyful smile in your arsenal and hold it for a while.
For example, before I start doing my quick morning exercises, or even starting the day in general, by an effort of will I give my face the most satisfied expression and hold it like that for exactly 5 minutes (I count to myself to three hundred).
The most important thing at this time is to try to keep your attention on the satisfied facial expressions of your face! You also need to straighten your shoulders and maintain an even posture, breathing deeply and evenly.
This time is enough for me, and I notice that then the smile itself remains “hanging” on my face, and my mood noticeably improves. In this state, you can already get down to business and get the maximum benefit from morning exercises.
Attention
Very often I noticed that while I was doing any exercises, my thoughts flew to an unknown place, and at that moment I thought about anything, but not about exercise
Before you have time to come to your senses, you are already standing, somehow making turns, and at the same time you are thinking about what Vasya told you yesterday, or about the fact that today you will need to change the tires on your car for winter ones.
That's no good! Because where your thoughts are, there is your attention, there is your energy.
You can conduct the following experiment: while concentrating, direct your attention to some part of your body, for example, to the index finger of your left hand, after some time you will feel a pulsation in this place.
That is, by consciously directing your thoughts, you increased blood flow at the point you need. In this way, you can improve the functioning of any organs of your body by directing your attention and adding a couple more positive images to this, but this is a separate topic, and now I will not delve into esotericism.
By the way, attracting your attention will turn on automatically in an extreme situation. This is inherent in nature itself!
For example, when you pinch that very left finger in a door, it will pulsate so much that you won’t be able to think about anything else, or when your stomach hurts, then all your attention goes only there, and your hands go there too...
In general, we have learned and reinforced: in order for you to get really effective morning exercises, while doing it you need to mentally remain “here and now”, try to feel those parts of the body that are currently involved in doing the exercise, then the benefits of warming up will be much greater more!
Breath
It is imperative to breathe correctly while performing exercises - as the load increases, the breathing frequency also increases, but frequent and shallow breathing, like that of a out of breath hedgehog, will not suit us.
Because inhalation and exhalation must be done calmly and deeply, so that when you inhale, a sufficient amount of oxygen enters the body, and when you exhale, all the “waste gases”, metabolic products from your lungs, come out.
When I do exercises, I breathe through my nose, and in everyday life I also adhere to the same method.
When to inhale and when to exhale?
When loading, I exhale, when relaxing, I inhale! For example, leaning forward and bending down, I stretch my hands to the floor and exhale.
I rise up, unbend, bringing my body to a vertical position - inhale. You can’t hold your breath, otherwise your face will turn red from the effort and your eyes will pop out from the pressure
