How to properly perform exercises for charging

In the minds of each person exercises for charging - a set of simple movements without additional increased load, aimed at waking the body after a long night's sleep. The goal of the morning exercise is to increase flexibility and a general physiological mood for the activity of the working day. During the exercise, the blood supply to the muscles and internal organs is improved.

During the night rest the circulation of blood along the body and the working capacity of all vital systems are slowed down. Therefore, it is not recommended to perform increased physical activity after waking up. Otherwise, there may be a malfunction or a microtrauma. And after a light morning workout, you can both work and go to the gym.

Exercises for charging are best performed daily, if conditions permit - in the fresh air. Ten to twenty minutes for such exercises will be enough. It is desirable not to miss the warm-up. Before the start of the morning warm-up, you should drink a glass of water. During sleep, the blood thickens, physical light exercises will only strengthen its circulation in "undiluted" form. And this is an additional burden on the heart muscle.

Exercises for charging should begin with low intensity, breathing deeply belly, but not breastfeeding. This breathing technique promotes the expansion of light-caked lungs during the night and the increase in the amount of oxygen entering the blood. Gradually, the load should be increased. It improves blood circulation and metabolism.

At the moment there are several types of charge:

• Morning exercises - exercises aimed at awakening the body;
• Morning exercises for pregnant women - a set of exercises to improve the motor activity of women and the fetus;
• Charging for the organs of vision - exercises aimed at improving the vision and treatment of eye diseases;
• Morning exercise for weight loss - a system of exercises designed to burn fat.

In order for exercise to bring cheerfulness, you should first stretch, smile, adjust yourself to the positive, calmly get out of bed, perform morning hygiene procedures and turn on the music.

Morning work-out. Exercises

1. 1. Sitting or standing, the head inclinations are carried forward - back, right - left and circular rotation clockwise and counterclockwise.
   2. Alternate mahi and rotational movements of the brachial and elbow joints, hands, brushes. Exercise "scissors" hands.
   3. The legs should be placed shoulder width apart and tilt the trunk to the left - to the right with an even back, to make circular movements with the pelvis.
   4. Torso of the trunk. You need to alternately try to get your hands on the heels and tips of your toes. If this movement is easy, it can be complicated, trying to put the palms on the floor.
   5. Makhi feet. Holding on to the support, alternately perform a sweeping motion with your foot and rotational - feet (forward - backward, right - left).
   6. Squats and lunges. At one time there should be at least five exercises. To complicate the exercise, it is necessary to squat with a straight back, without lowering the heel to the floor.

   These are light warm-up exercises. After such warming up, the load can be heavier by swinging the press, push-ups, exercises with dumbbells, twisting the hoop, stretching the expander, etc.

   Exercises for charging each time you can change. The main thing is that they bring pleasure and cheer up.