Independent preparation of a set of exercises
The algorithm described above is a minimum basic set of exercises that allows you to use all parts of the body in exercise. If you have the desire and time, the number of elements can be increased by adding, for example, leg swings or your favorite yoga asanas. It is only important to remember that morning exercises should bring pleasure and good health. Strenuous muscle stretching and intense training require more energy and are best done at other times during the day.
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Exercises in bed in the morning for weight loss: 20 exercises
#1 Stretching
First, you need to wake up the body a little, so gymnastics must begin with stretching to warm up and prepare the muscles.
#2 Head rotation
Sit comfortably on the bed, straighten your back. Lower your head forward, back, then to the left, to the right. After this, begin to move your head in a circular motion clockwise and counterclockwise.
No. 3 “Scissors”
An effective workout for your legs. Lie down, lift them up, make quick and wide swings, crossing straight limbs.
No. 4 “Bicycle”
Exercising in bed in the morning for weight loss should include “bicycle” movements. This workout will perfectly prepare your legs for a busy day. Lying down, we raise our legs up and bend our knees slightly, then make circular movements one after another, imitating pedaling on a bicycle.
#5 Crunches
While sitting, begin to twist at the waist, tilting your left and right shoulders alternately. The exercise is effective for reducing and shaping the waist.
No. 6 Pelvic lift
Place your legs bent at the knees wider than your shoulders. Raise your pelvis and lock in the position for 6-9 seconds. Try to bend well, touching the mattress exclusively with your shoulder blades.
No. 7 Birch
A famous school exercise. Raise your straight legs simultaneously to the top with your pelvis, touching the mattress with your shoulder blades and elbows. Hold for a few seconds, then alternately lower your knees behind your head. A more complicated version - both legs together, synchronously. If it’s difficult, you can bend your knees.
No. 8 Bridge
Support yourself with your feet, place your arms at the level of your temples near your head, and turn your fingers toward your shoulders. Slowly push your body up, arching your back, act carefully, feel the spine. As a result, straighten them. Subsequently, you can complicate the procedure by trying to stand up to your full height from the bridge position.
No. 9 Cobra
Performed in a prone position. Hands located at shoulder level are bent at the elbows. Gradually straighten them, raising your upper body. Perform until tension appears in the lumbar region, holding for 6-8 seconds.
#10 Alternate touch
Lie on your back, while raising your right arm and left leg, touching it with your palm. Such actions strengthen the abdominal and leg muscles.
#11 Leg raise
Performed on the side. Sit comfortably on your left side, support your head with your hand. Slowly lift your straight right leg as far as the stretch allows. After 10-11 repetitions, turn over to the other side.
No. 12 Marching
The set of movements will resemble marching if performed while standing, hence the name. Lying on your back, connect your straightened legs and lift them 10-15 centimeters from the mattress. Straighten your arms along your body, helping to keep your legs elevated. Next, in turn, bend your knees, then your right, then your left, pulling them towards your stomach and chin, then straighten them in their original position.
No. 13 Basket
Lie on your stomach, clasp your feet with your palms, pull them up, forming a circle, a “basket”. Arch your back, the effect is like a bridge, only in reverse.
#14 Foot rotation
They also need to be kneaded. First we rotate in one direction, then in the opposite direction. Next we twist in different directions. Can be performed in one step with rotation of the hands.
No. 15 Rotation with hands
A similar exercise, but aimed at the hands. Straighten your palms or clench them into fists and make circular rotational movements. This is especially true for women who type on a keyboard. Effective prevention against carpal tunnel syndrome, in which a nerve is pinched, impairing sensitivity and finger movements.
No. 16 Developing the shoulders
Sit comfortably, put your legs under you. Rotate your shoulders and forearms forward, then back, lift up, down. As a result, the back is strengthened and the posture is straightened.
#17 Shadowboxing
A fun exercise that helps invigorate the entire body. Lying or sitting, punch the air with your fists, simulating boxing with your opponent. Do not move quickly, as there is a risk of damaging your joints. While lying down, you can “kick” the air with your legs.
#18 Push-ups
You can perform this completely while lying on the mattress. Or make it easier by leaving your legs straight on the bed and your hands on the floor. Next, do the standard push-ups. Good for arms, abs and pectoral muscles.
No. 19 Swing your arms
Vaguely reminiscent of scissoring movements performed with the legs. In this case, hands will be involved. Practice swings first along the body, then across the waist.
No. 20 Concentration
In this case, there is no need to bend or twist anything. Lie on your back, arms along your body, legs together. Relax completely for 5-6 seconds, then for the same time, strongly tense all the muscles of the body, feel them. Implement by replacing each other.
The exercises will take 15-25 minutes, but the benefits from them will be noticeable.
Improved well-being, a toned body, energy, optimism and high productivity throughout the day are just a small part of the benefits of morning exercise.
The benefits of morning exercises
It's already difficult to get up in the early morning, and waking up an hour earlier to go for a run or to the gym seems like an impossible task. Motivation may be enough for a month, but what next? It is necessary to constantly maintain a toned body and maintain normal weight. The “diet – uncontrolled gluttony” swing will have a bad effect on the skin, and stretch marks will appear, commonly called stretch marks.
Especially for those who like to linger in bed after the alarm clock rings, an effective system of exercises has been invented that allows you to do them without getting up and without going to the gym.
Gymnastics for lazy people, lying in bed, keeping the body in good shape, helping to lose weight is not a dream, but a reality.
Tangible benefits:
- toned body;
- feminine forms;
- improved blood circulation;
- a boost of energy for every day;
- increasing endurance;
- strengthening the performance of the lungs;
- stabilization of the nervous system;
- quick awakening;
- good mood;
- improvement of well-being;
- strengthening immunity;
- stabilization of hormonal levels;
- high concentration of attention;
- increased productivity;
- improvement of metabolism;
- the first step in the fight against dangerous laziness.
The set of exercises is extensive, choose the most productive and interesting for yourself, combine, alternate daily. Implement a complex aimed at strengthening the entire body and specifically the abs. Perform daily for at least 5-7 minutes, and 2-3 times a week stretch for 20-25 minutes. Woke up, yawned, stretched and - get to work!
Getting ready to leave the bed
Before you get to your feet, you need to take a sitting position and complete a set of exercises. Your legs should be in a comfortable, relaxed position. The most successful option is to cross your legs in Turkish. “sukhasana” in yoga . The back is straight, the shoulders are straightened, the top of the head stretches up. Raise your clasped hands above your head and forcefully pull them up. In this way we stretch the shoulder and forearm area, and also have an impact on the back. The stretch should be done for 10-15 seconds, then relax your arms, placing your palms comfortably on your knees, and repeat after 10 seconds. During rest, it is recommended to take deep, slow breaths and active exhalations. This stimulates breathing well and helps you relax as much as possible.
Thigh twist
We complicate the task for the thigh muscles and begin to work with the spine. From the starting position, we lift the half-bent right leg and place it on the bed to the left of the body. The angle between the thigh and the boot should be about 90 degrees, the foot should be tense and extended. We spread our arms as far apart as possible. From the “lying on your back” position, we begin to carefully turn the upper body, shoulders and head to the right side. During this exercise, tension should be felt in the back muscles, but the appearance of pain indicates that you need to stop; the muscles are not yet ready for a stronger stretch. It's not scary if you can lift your shoulder off the surface of the bed only 1-2 centimeters. In this case, you need to focus on your own feelings. If you feel tension in the spine and the work of the spinal muscles, then the element is being performed correctly.
Freeze in the indicated position for 10 seconds, and then return to the starting position. Repeat the same algorithm, placing your left leg to the right of your body and turning your torso to the left. It is enough to repeat the element 3 times on each side.
This exercise uses not only the hip and back muscles, but also affects the spine, stretching it after a long stay in a static position. After performing the twist, allow yourself to rest in the starting position for 7-10 seconds.
GYMNASTICS COMPLEXES AFTER SLEEP FOR CHILDREN 4-5 YEARS OLD
Normal walking barefoot.
18 complex “Awakening the Sun”
1. “That’s how the sun rises” - and. p.: squatting, arms down. Stand up slowly, arms forward and up for each word.
2. “Higher, higher, higher” - and. p.: standing at the top, separated to the sides. Bend the torso down, hands on the knees, return to vi.p.
3. “By night the sun will go down” - and. p.: the same. Squat down, lower your arms.
4. “Lower, lower, lower” i.p.: squatting, arms down. Head tilts down-up-down.
5. “Okay, okay” - ip: standing. Clap your hands.
6. “The sun laughs” - i.p.: standing, hands on the belt. Turns the body left and right.
7. “And life is more fun under the sun” - and. p.: the same. Spin in place in one direction and then in the other direction. (Repeat 2 times)
19 complex "Zainka - bunny"
1. Zainka, cheer up , IP: standing, arms along the body.
Gray, stretch. Rise up on your toes, arms out to your sides.
2. Zainka, turn around, I.p.: standing, hands on your belt.
Gray, turn around. Turn your body left and right, then in the i.p.
3. Zainka, dance, gray, dance I.p.: the same. Soft spring.
4. Zainka, bow, gray one, bow I.p.: the same.
Bend the torso forward.
5. Zainka, walk around, little gray, walk around. IP: the same. Walking in place.
6. The bunny walked along the bridge. Walking on a ribbed board.
7. Yes, over bumps, yes over bumps. Walking on rubber mats. 3 floods.
20 complex "Veterok"
1. “Breeze” - and. p.: lying on your stomach, arms along your body. Turn your head to the right, lower your right cheek onto the pillow, then also to the left. Onomatopoeia "fu-u-u".
2. “Flight of the breeze” - i. p.: the same. Spread your arms to the sides.
3. “The breeze is playing” - and. p.: the same, resting your hands on your elbows.
4. “The wind drives the clouds” - and. p.: standing on all fours. Movement of the torso back and forth, without lifting the legs and arms from the crib.
5. “Big gray clouds” - and. p.: the same. Get up onto all fours.
6. “The wind blows across the fields, over forests and gardens” - normal walking turns into a light run.
21 complex “Forest Adventures”
1. “Bear in the den” - i. p.: lying on your back, arms along the body. Rolls from side to side.
2. “Bunnies - runaways” - and. p.: the same. Alternately lifting legs at a fast pace.
3. “Bunnies are cowards” - and. p.: the same. Bend your legs at the knees, clasp them with your hands - “hide”; return to i. p., move your hands back - “showed up”.
4. “Curious Crows” - and. p.: sitting on your knees. Get on your knees, spread your arms to the sides and make waves, say “car-r.”
Raise your body and use your arms
It's time to tear yourself away from the soft warm bed and work on your arm muscles. From the starting position, we turn over onto our stomach, leaving our legs straight and placing them parallel to each other. We place our hands palms down on both sides of the head, with our arms bent at the elbows. Slowly raise the upper part of the body, while leaning on your arms and slowly straightening them. Ideally, your back should be perpendicular to your hips, but don’t be discouraged if you can’t do the exercise correctly right away. For convenience, you can throw your head back, thereby helping to stretch the cervical spine. This exercise is an asana used in yoga and is called “upward-facing dog .
During stretching, the muscles of the arms and back should be felt working, and the tension in the spine should be clearly felt. It is enough to repeat the element 3 times with short breaks. Rest time can be spent lying on your stomach and relaxing your arms in a comfortable position.
Rising star
If space in the bed allows, it is better to start training with intense stretching of the limbs. To do this, lying on your back, spread your arms and legs wide, and then stretch your fingertips in the direction opposite to your body. It is important to feel every muscle that is affected. Tension should be felt in the shoulders, hips, and lower back. We also pull the crown up to stretch the neck muscles. The body should be tense for 5-8 seconds, after which, remaining in the same position, let the muscles rest for 5 seconds and repeat the exercise 3 times.
If it is not possible to take the desired position, you can leave your legs parallel to each other, and put your hands behind your head and pull your fingers in the same direction as the top of your head. The effect will be similar.
Heron pose
We remain in the starting position, raise one leg and pull the knee to the chest so that the surface of the thigh from the pelvis to the knee is in contact with the stomach and ribs or is as close as possible to this position. With our hands we help to fix the leg motionless, and we press the knee closer to the body to ensure stronger muscle tension. We pull the tips of the big toes forward, the foot should be a continuation of the leg, and not located perpendicular to it. During this exercise, the muscles of the thighs and buttocks should be well stretched.
In the same sequence we repeat the steps for the other leg. It is enough to stretch 2-3 times on each leg.
