For classes morning exercises are very convenient to use ready-made set of exercises compiled by professional trainers.Now you can easily buy CDs with studies or to perform exercises with the television presenter, a lot of interesting options is offered and sports online resources, but not difficult, and most make the simple complex, important to observe the following principles:
- each session, try to engage inI work as much as possible the number of muscle groups;
- build a set of exercises, using the principle: from the more simple to the complex (in technique), by more easy to difficult (load);
- start with walking or soft stretching, walking is considered preferable: although it uses the most powerful muscles (legs), but because of its familiarity to humans does not create a special stress on the body, the junk immediately after waking, and also sufficientlyincreases the excitability of the nerve centers, stimulating cardiac and respiratory activity;
- for the main part of the exercise selected by anatomical principle - for the muscles of the shoulder girdle and hands, for the torso and abdomen, leg, and finally for the whole musculature;
- complete an exercise movements, require less intensity of performance, their goal - to continuously reduce the burden;
- choice should be limited to a maximum load imperative - after morning exercise, you should not feel tired or your performance at the beginning of the working day to be reduced;
- women experts recommend to pay special attention to the muscles of the back, as is usually the part of the muscle they lag behind in development, that eventually leads to stoop, round back with protruding blades, which in turn threatens the deterioration of the mobility of the chest and the weakening toneabdominal muscles;
- people of retirement age is recommended during charging every day to carry out all kinds of body movements: the rotation brush elbows, movements of the head and shoulders, do not forget about the torso (forward - back, right - left), turns ("twisting" of the spine)be sure to include a circular motion pelvis, kicks (forward, sideways, backward), squats and subsidence lying on his stomach;
- as fitness, increase the number of repetitions of each exercise, and duration of the charge up to 20 minutes;
- engaged in a ventilated room.
is an example of a simple set of exercises without objects:
- Walking on the spot.
- Raising on toes (again - hands up, two - to the side).
- Performing side bends (hands over head).
- leaned forward - backward.
- circular rotation of the torso.
- at close range while lying flexion and extension arms (push-ups).
- Squats.
- flapping feet apart.
- Walking on the spot.
