Morning exercise for men. The secret of a good morning for men

You have known about the benefits of exercise for a long time, not in vain in the Soviet Union, at school and kindergarten before lessons, all children, together with teachers, carried out a full exercise of the entire musculoskeletal system. So the children were more productive in the classroom and less sick. Exercise in the morning should also be done by adults, especially useful for those who like to sleep a lot or cannot get themselves together after sleep. In the article we will consider a set of exercises for morning exercises, which helps to activate the central nervous and motor systems of a person.

Do your charging right

It would seem that it could be easier than charging, because in childhood everyone did it. But here, too, there are rules that simply cannot be neglected, let's consolidate:

• A set of physical exercises is performed quickly, without rest, each movement is no more than 30 seconds.

• The total duration of charging is not more than 15 minutes, do it on an empty stomach

• Monitor your breathing to avoid over-breathing

• Choose pleasant music - it can be classical music or the sounds of nature, it helps to focus, and also adjust your breathing to it

• Monitor your well-being, if your head is spinning on the first day, rest a bit or slow down, but remember - this is normal, because it takes time to get used to.

• After a set of exercises, take a shower and have breakfast with fast carbohydrates: buckwheat, rice, potatoes, pasta or oatmeal with milk

Morning exercises help to properly build the entire daily routine and fix the moment of awakening the body, which in turn will increase punctuality, and you will no longer be late for work.

A complete set of exercises for all muscle groups

All movements are as easy as possible for people with any physical fitness, I will write everything I know, and you choose 3 for each part of the body.

Legs

1. Alternate swings forward, perform concentrated, without sweeping, put your foot up - raised it. We perform from 10 to 20 repetitions on each leg. (Exercise will make the ligaments of the legs mobile, and increase the endurance of the muscles)

2. Side leg swings, 10 reps, small pauses at the bottom and a hold in the top position if you can

3. Knee circles. 10 times in each direction. Hold the kneecaps with your hands, knees bent, back straight, chest forward.

4. Squats, 20 reps, sit shallow at 90 degrees. Inhale at the bottom point, hands behind the head or in front of you

5. Circular turns with the toes of the feet, as if trying to make a hole in the ground, we perform the movement until the joints are comfortably heated

6. Stretching the knee to the chest. We take the knee, bring it to the chest and firmly press it with our hands, 10 seconds on each leg

Hands

Turnover of the castle. We cross our fingers into the lock, and begin to rotate around our axis, until the wrists are completely warmed up

Shoulder turns. We keep our back straight, we press our hands to the body, and we begin to rotate our shoulders 10-15 times in each direction

Turnovers of the elbow joints. Stretch your arms in front of you, bend your elbows, put your fingers into a fist and twist your forearms away from you 5 turns and towards you

Stretching of the biceps and triceps. 1. Alternately throw our hands behind our heads and put our palms on the opposite shoulder, hold and pull, 20 seconds each. 2. One hand is even, we lower it to the bottom, the second we take the wrists of the first and pull it towards us.

· Carousel. Hands are even, spread apart and begin to rotate along the axis, while at the top, we hold them as close to the head as possible. 20-30 repetitions.

Head

Circular turns of the head, 15-20 circles in each direction

Tilt head to shoulder. We press our ear to the shoulder and pause, 10 inclinations each

Stretching of the neck joints. We press the chin to the shoulder, hold for 10 seconds, then fold the head back and also hold for 10 seconds. Helping hands

Frame

Turns of the body in a circle. We stand straight, arms at our sides, then we twist the torso, drawing a perfect circle, we try to pull our back. 15-20 reps on each side

· Tilts forward and backward. We stand straight, hands up, try to reach the floor with our hands, without bending our legs. Excellent performance for blood flow, which is especially useful when charging early. 15 slopes.

Body tilts to the side. Hands on the hips, we look ahead of us, the legs are wider than the shoulders and we begin to tilt. Bend, then back a little and bend again to the end - this will be counted as 1 repetition. 10 tilts in each direction.

· Helicopter. Tilt the body at 90 degrees forward, spread your arms to the sides, and start turning the body to the sides.

Morning complex of heavier exercises

• Pushups. (Simplified version from the knees) (weighted, push-ups with claps or on fists)

• Press 1. Raising the legs lying on the back 2. Twisting the body, sticking with the elbows of the knees

• Work with gymnastic rubber

• hoop turns

• jump rope

• Carpal or chest expander exercises

• Light exercises with dumbbells. Climbing uphill, to the side or in front of you

Morning set of exercises: the final effect

There is no doubt that morning exercises are useful for people of any age!

Many people neglect it and take away the joy from themselves, because once you do the exercises, you won’t be able to refuse it anymore.

Morning exercises give strength for the whole day, which can be spent at work and become more successful, they also raise the general mood and tone, it is always pleasant to be with such a person, he brings good and positive, because the negative came out in the morning with good music and simple exercises.

Thank you very much for reading to the end, I, as the author, am very pleased if at least one person makes his life better thanks to my advice. Subscribe to the blog and be sure to leave a small comment or add your own exercises!

Music Video

To have a beautiful, fit figure, you need to play sports at least every other day. Ideally, daily workouts are needed. The frantic rhythm of life, working moments and family worries do not always allow a modern man to find an hour in his schedule to visit the gym. There is always a way out! If you get up half an hour earlier, you can devote this time to physical development. Morning exercises for men will invigorate you for the whole day and allow your body to always stay in good shape!

What are the benefits of a morning workout?

Physical activity is necessary for every man. And we are not talking about exhausting workouts aimed at reducing body weight or building muscle mass. We are talking about the usual maintenance of the body and spirit in a healthy state. And exercises for charging in the morning for men will help with this. Why in the morning? Because it is in the morning that the effect on the joints and muscles is most effective. They are soft and easy to train. In addition, morning physical education will set the whole body to work properly. The effect will be enhanced by a contrast shower after a workout: it will have a beneficial effect not only on the body, but also on the internal organ systems.

Charging in the morning for men will bring the following benefits:

• maintain correct posture;
• strengthen the muscular corset;
• normalizes blood flow;
• reduce the risk of developing cardiovascular diseases;
• normalizes the hormonal background;
• reduce excess weight and prevent its re-gain;
• make the body beautiful and fit;
• will lift your spirits and performance for the whole day.

How to motivate yourself to study?

The following factors can motivate men to exercise in the morning.

How to do exercises for a man in the morning?

Sipping, relaxed movements of the arms and head, without getting out of bed, are not a full-fledged morning exercise. Proper exercise in the morning for men is to follow the following principles:

1. You need to start the exercises immediately after waking up, preferably at the same time.
2. You can’t eat or drink before the complex, and to cheer up, you just need to wash your face with cool water and rinse your mouth if necessary.
3. If possible, exercise outdoors. Otherwise, keep the window open.
4. Choose comfortable clothes for classes. It should not constrain movement and not be too loose. The body must breathe. Shorts are perfect for training.
5. Pay attention to your breath. You need to breathe in the rhythm of the exercises and strictly through the nose. With intense elements, short exhalations can be made through the mouth, folded with a tube.
6. Start with simple exercises and gradually increase their difficulty. The same applies to the number of repetitions: start with their minimum value, gradually bringing them to the maximum.
7. Remember that morning exercises for men are just exercises, not a full-fledged workout. You don’t need to load yourself to the fullest in the morning - this is fraught with excessive stress on the heart.
8. Start with a warm-up and only then move on to the main part.
9. Turn on rhythmic music to set the body to work.

morning workout

The best exercise in the morning for men begins with a set of warm-up exercises. The body needs to be prepared after sleep for the main load. And you can start right in bed.

So let's get started:

1. We stretch the whole body, throwing our hands behind our heads.
2. We do it within a minute.
3. We make several swing movements with our hands.
4. We sit down and try to reach our feet with our fingers.

Next, we get out of bed and walk around the apartment: the body must finally wake up and tune in to work. During the "walk" we open the window and wash ourselves. Everything, the body is ready for the next part of the warm-up. Yes, yes, there are still warm-ups: before proceeding with the main set of exercises, you need to activate small muscle groups. For this:

1. We rotate with brushes - first each separately, then both, for this we link them into a lock.
2. Elbow rotation - stretch your arms in front of you and rotate your forearms away from you and towards you.
3. We rotate the shoulder joints - for this we bend our arms at the elbows, and place our fingers on our shoulders.
4. We make circular movements of the head in different directions.
5. We rotate the pelvis - spreading the legs shoulder-width apart, we make circular movements with the pelvis in different directions.
6. We tilt the body forward, trying to reach the floor with our hands, and in different directions.
7. We perform - we bring our arms bent at the elbows in front of the chest and make turns to the sides to the possible maximum point. The pelvis and legs do not move.

This is where the workout ends. If your goal is to wake up the body and give it vigor, then you can finish it. But if you want to keep your body in good shape, then go to the main set of exercises.

A set of exercises

At home, a man can do no less wonderful and effective than in the gym. Moreover, you can plan morning exercises in such a way as to work out all muscle groups within half an hour. Charging in the morning for men, which includes a set of exercises that is well prepared and worked out, can improve the general condition, energize and tighten the body.

General set of exercises

Make a lesson plan for yourself in such a way that the second smoothly comes out of one element. Exercises can even be similar to each other, the main thing is that different muscle groups are involved in them. For example, a set of elements can be as follows:

1. We stand on our feet, putting our hands on the belt, and the soles of our feet together. We raise our hands, at the same time turning the body, first in one direction, then in the other direction.
2. A similar exercise, only with the arms raised we take one leg back to the toe. And lowering our hands, we swing our foot forward. Repeat for the second limb.
3. We spread our legs wide. We take one leg to the side, raising both hands at the same time. We repeat on the other leg.
4. The legs remain shoulder width apart. Rising on your toes, raise your hands and lean forward, touching the feet of the opposite leg with your fingers.
5. We remain in the same position and do deep squats. The hands are on the knees. Next, we get up, not straightening up and trying to touch the floor with our palms. After holding this position for a few seconds, we fully straighten up.
6. We jump for half a minute in place, then move on to walking with our knees raised high.

For men, beautiful hands, strong abs and well-developed pectoral muscles are of great importance. Therefore, it is desirable if gymnastics is supplemented by power exercises in the morning for men. Just a few elements are enough for one or another part of the body to keep it in shape.

A set of chest exercises

To pump up the muscles of the chest, you can use additional devices, such as dumbbells, a rubber band or an expander.

1. We lie down on our back, spread our arms with dumbbells to the sides. We begin a slow reduction of straight lines, and then arms bent at the elbows.
2. We attach the expander to the wall by the hook and lie down on our back, head to it. On exhalation, we stretch the expander along the body, on inhalation we weaken the grip.
3. We get up on our feet, take a rubber tourniquet and fold it in half. We place one hand on the fold of the tourniquet, the second we take its handles. We repeat the movement of the archer when he tries to shoot.

If there are no devices, you can perform regular push-ups, which will simultaneously work out the muscles of the hands.

Hand exercises

For hands, any push-ups are perfect:

• from the floor from the knees or from straight legs;
• similarly, but from the sofa;
• all the same, but raising one or the other leg;
• push-ups with hand clap.

Working on the press

A classic exercise for the press is twisting in all its variations:

1. Straight twist - we lie on our back, bending our knees, and placing our hands behind our heads like a butterfly - we begin lifting the upper body.
2. Lateral twist - we do everything the same, but by tilting to one and the other knee, the corresponding arm can be straightened and pulled to the toe of the leg.
3. Reverse twist - from the same position we raise not the upper body, but the lower one, while tearing off the legs from the floor, and pulling the knees to the chest.

Additional exercises

Additional exercises include elements for stretching and relaxation, with which we will finish our morning exercises for men.

1. We put our legs apart, rise on our toes and, while inhaling, spread our arms to the sides. On the exhale, we bend, crossing our arms and slightly bending our knees.
2. We sit on the floor and do inclinations to straight legs.
3. Lie down on your back and completely relax. You can even close your eyes and lie down like that for a couple of minutes.

Possible difficulties

The main difficulty in morning exercises can be an early rise. Not everyone manages to force themselves to get up half an hour or an hour earlier in order to take time to exercise. Many people prefer to devote this time to sleep. The main thing here is motivation. Think about what morning exercises will give you, and what benefits it will bring to the body. Try to go to bed half an hour - an hour earlier, especially at first, so that the body does not feel a lack of sleep. And even better - turn men's morning exercises into a family one. Joint activities bring together and bring even greater benefits!

Think about why you need morning exercises. If only in order to wake up and set up the body for a new day, then you can simply perform the main set of exercises in a relaxed state. Do not rush anywhere, but slowly let every cell of your body wake up in motion.

If you don’t have time for additional classes other than morning exercises, then it’s better to pay more attention to it, especially in the strength section. Deepen the press, do exercises on the arms, chest and legs.

You can do a warm-up complex every day, and add the main one every other day. So the muscles will recover from the main load, but they will not forget the taste of the movement.

Morning exercises for men are not only a way to maintain their physical and sexual health at the proper level, but also to feel alert and active all day long. Charging has a number of positive properties, it helps your body wake up faster and get to work.

Before engaging in morning exercises, it is necessary to understand a few important points in order for charging to be beneficial, and not vice versa.

Do not make exercise out of exercise. Do not let your exercise turn into a full-fledged workout, otherwise it may lead to some harm. It is not necessary after waking up and light warm-up, do heavy physical exercises. The fact is that the heart cannot abruptly switch from one mode to another. Such sharp jumps from a state of rest to heavy physical activity are fraught with a gradual weakening of the heart muscle.

Make sure your body is ready for physical activity. Getting out of bed and immediately starting a warm-up would be wrong. Get up, walk around a bit, wash your face, drink a glass of water and only then start warming up. The warm-up should begin with small muscle groups, such as hands, neck muscles, elbow joints, gradually moving to larger muscle groups.

Find out what the purpose of your charge is. If charging acts as a quick way to wake up, then you can limit yourself to a light warm-up of various muscle groups. If you expect physical improvement of your body from charging, then you need to include physical exercises to develop the muscle groups you need.

A set of warm-up exercises for morning exercises

1. Brush rotation. Squeeze your palm into a fist and begin to rotate the brushes, first in one direction, then in the other direction. Alternatively, you can clasp your palms together and make rotational movements.
2. Neck rotation. Lower your chin to your chest. From the starting position, we begin rotational circular movements, first in one direction, then in the other direction.
3. Elbow rotation. Stretch your arms forward in front of you and begin to rotate your forearms first towards you, then away from you. A more complex version of the exercise: simultaneous rotation of the forearms in different directions.
4. Shoulder rotation. The arms are bent at the elbows, the fingers touch the shoulders. We begin rotational movements without lifting the fingers from the shoulders.
5. Pelvic rotation. Hands on the belt, feet shoulder width apart. We begin a circular rotation clockwise and counterclockwise.
6. Torso forward. Legs shoulder width apart. We begin to reach down, trying to touch the floor with our fingers. A more difficult option: we try to touch the floor with the inside of the palm.
7. Tilts to the side. Hands on the belt, feet shoulder width apart. We lean with the body, first in one direction, then in the other direction, without lifting our legs from the floor and bringing our hand above our head.
8. Twisting. Hands in front of you, palms parallel to the floor touch each other. We begin to turn the body by 90 degrees or more in one direction and the other, without lifting the feet from the floor. Only the torso is involved in the turn, the legs remain in place. Try to create the maximum level of rotation.

If your goal is to wake up the body and improve its work in order to feel alert and full of energy all day, then warm-up exercises will be enough. But if you want to slightly improve your physical condition, then the following set of exercises is for you.

A set of exercises for morning exercises

1. Squats. We try to squat as deep as possible, without taking your feet off the floor and keeping your back straight.
2. Body lift. A classic abs exercise that works the upper and middle abs. For a more effective effect on the muscles, you can alternate turns of the torso in different directions.
3. . They have a number of variations and effectively load the pectoral muscles and triceps.

Also, in the morning exercises for men, you can add a set of exercises with dumbbells, but only with low or medium weight, in order to include all muscles in the work.

Special exercise for men

Any positive effect on the hormonal background of men and sexual function. Some of them are already included in our warm-up complex (pelvic rotation, tilts). But there are specialized exercises aimed at. It is enough to perform 10 high-quality repetitions of the tension of the PC muscle to improve the fitness of this area.

Remember the main rule: do not turn exercise into a workout . Charging is precisely why it is called charging, as it should “charge” your body for a hard day.

Everyone knows that the physiological state of the body, masculine strength and sport are interconnected. In order for there to be harmony between the listed components, it is worth discipline yourself a little. To do this, you need to start by maintaining a daily routine and doing gymnastics after waking up. Regularly performed morning exercises for men work effectively and help people with a sedentary lifestyle stay full of energy all day. What is needed for this, how to perform the exercises correctly and what results can be expected, more on that later.

Features of doing exercises in the morning

There are several advantages of an organized regime in the morning with the dedication of time to gymnastics. First of all, it is cheerfulness for the whole working day, good mood, increased reaction and concentration of attention. At the same time, there is enough strength for all men's affairs, both at work and in the family. In order for the activities to bring the expected results, it is necessary to learn several features of the whole process:

• Before morning exercises, you need to wake up, perform the necessary set of hygiene procedures, but do not have breakfast and even drink.
• It is welcome to perform gymnastics on the balcony or in the local area. If this is not possible, it is good enough to open the window in the room.
• During exercise, you can not overheat or overcool.
• Wear comfortable clothes so that your movements are not constrained.
• Regardless of which set of exercises is performed, breathing should remain even, and inhalation-exhalation should be through the nose.
• First, light charging is carried out, then the load increases. Each action is performed 8 to 10 times, subsequently the frequency is maintained at least 10 exercises.

It is unacceptable to turn exercise into a workout at home. After all, every activity has its own time. Who needs only the activation of the body, maintaining activity for the whole day, it is enough just to warm up, without unnecessary actions. If the warm-up is used for weight loss or body shaping, then it does not hurt to supplement the gymnastics with some strength exercises to load the necessary muscle groups.

Complex of morning exercises for men

Those who are worried about their health, want to maintain good spirits throughout their lives, easily wake up and quickly get involved in work, will definitely start doing exercises in the morning. As a nice addition, charging supports sexual activity. You need to start classes with light movements that do not affect the muscles. Whoever does not remember what the children did in physical education classes can learn the following techniques:

1. Starting position: start from a standing position; straighten your shoulders and lower your arms down, and close your legs. Action: Alternately raise your arms, at the same time putting your foot back on the toe.
2. Starting position: the position of the legs is in the middle of the shoulders, the arms are spread apart. Action: Rising on toes, swing from the left leg to the right side and at the same time take the right hand to the left. Then the exercise is repeated in the opposite direction.
3. Starting position: similar to the first exercise. Action: Squat deeply while moving your arms back, then return to the starting position. Repeat the procedure 6 or more times.

There are many similar approaches. However, it makes no sense to spend all the morning time doing them. Three receptions are enough to warm up for 5-10 minutes before a working day. And in order to do everything, you need to get up a little earlier than you could do before doing gymnastics. And one more thing: a person will get enough sleep before the next working day if he sleeps at least 7 hours. And the ideal time for going to bed is before 23:00, because at this time the body relaxes.

Continuation of the morning workout with small loads

For most, these exercises may not seem enough to finally wake up. They will be helped by effective morning exercises, which include certain loads. It will help not only to cheer up, but also to tighten up in the right places. Also, with its help, you can strengthen the muscles of the whole body, as well as give strength to an organ that does not participate in any loads. All this must be done regularly, then the effect will be noticeable to others.

Of all strength exercises, you can:

• Squat. Actions are performed slowly, the feet are in full contact with the floor, the back is even, you need to lower yourself to the end.
• Raise the body. The classic option is to pump up the press in the upper and middle parts of the abdomen. And also with alternating turns of the body in different directions alternately.
• Push-ups. The effect is reflected in the back, pectoral muscles, triceps.

As an additional load during morning exercises, exercises on dumbbells of small or medium weight are welcome. Once again about the main thing: charging is intended to start the body, prepare for a busy day, and not to expend energy ahead of time. If at the end of the day there is desire and strength, you can visit the gym or exercise on a home simulator.

In order to positively answer the question of why gymnastics with dumbbells is good, it is necessary, first of all, to understand what consequences the inactivity of his muscles entails for a person. Only on the basis of such a contrast, one can get a clear idea of ​​the expediency and benefits of exercising. The lack of regular, purposeful physical exercise in most cases leads to a loss of physical strength, to a decrease in endurance, speed and agility.

Due to inactivity, the muscles atrophy, reduce their volume, become flabby and often overgrown with fat. Ultimately, the body loses the beauty of forms, there is a general decrepitude, the stomach sags, movements become slow, sluggish and awkward. Slowly but surely (and in youth too) the figure acquires features due to which it can be characterized as “Falstaffian”: with weak arms and legs, with a belly in the form of a barrel.

Muscle passivity leads to various negative changes in the whole organism. In most cases, the nervous system suffers, the efficiency of the lungs and heart decreases, vitality and cheerfulness are lost, faith in one's own strengths and the desire to overcome life's obstacles decrease. The development of muscles depends only on the work performed by them. The correct, expedient and thoughtful way of physical activity has a comprehensive development on the male body, on all its organs and systems, improving and increasing its ability to work. Regular exercise with dumbbells of the appropriate weight ensures optimal muscle activity.

Dumbbell gymnastics

Gymnastics classes are available to people of any age, height, physique. In addition to dumbbells, they do not require any special devices and equipment.

Properly performed exercises increase the strength and volume of muscles, their elasticity. The systematic work of the muscles noticeably increases the working capacity of the body. Thanks to gymnastics, one of the most important muscles, the heart muscle, is also strengthened. Charging also has a positive effect on the functioning of the lungs: their elasticity improves, volume increases, breathing becomes deeper.

A gradual transition from exercises with low weights to exercises with increasing weights, with an increase in the number of repetitions, an increase in tempo and rhythm, as well as the complication of the exercises themselves, allows you to achieve a uniform and comprehensive effect on all muscle groups. This contributes to the formation of a beautiful male body. Classes with dumbbells are intended for all those who would like to improve their physical development, become strong, agile and healthy.