The importance of daily morning exercises
It is difficult to overestimate the benefits of regular morning exercises. It speeds up awakening, improves mood, and tones muscles. Literally after the first movements, you can feel how you are filled with energy - this is the physiological processes that “turn on”, transferring your body from “night” mode to “day” mode. It has been proven by science: people who perform any simple set of physical exercises in the morning have stronger immunity, rarely get sick, and tolerate stress more easily.
Interesting fact. With regular morning exercises, a person begins to wake up easier in the morning! A conditioned reflex is developed, the body gets used to the fact that soon after waking up it becomes active. Mornings cease to be so painful and sorrowful.
Psychologists say that daily exercise in the morning develops in a person such important qualities as determination and attention. Well, don’t forget that morning exercises help you stay in good shape, and this is important for both women and men.
Finally, morning exercises improve sleep. A group of people was given a simple plan : morning exercises should be performed daily for ten minutes. After some time, scientists found that in addition to feeling excellent throughout the day, the experiment participants increased the duration and quality of night sleep. Problems with falling asleep and the number of night awakenings decreased, and the participants described the sleep itself as more complete and refreshing.
Morning exercises in the fresh air with musical accompaniment in the senior group
Olga Aleksandrovna Timoshenko
Morning exercises in the fresh air with musical accompaniment in the senior group
During the summer health period, our group performs morning exercises in the fresh air. Exercising outdoors for children is a great way to cheer up, saturate the body with oxygen and provide energy. This is both hardening and increasing muscle tone. It strengthens the immune system and increases the body's resistance to disease. Exercise helps children quickly get rid of morning drowsiness and provides a surge of energy and vigor. And performing exercises with music is easy and simple. Morning exercises are one of the most popular forms of organizing a healthy lifestyle in our group. That is why we support the tradition of starting the day with fun exercises on the street, using musical accompaniment. Cheerful exercise increases emotional tone, reduces psychological stress, gathers the attention of pupils and organizes them for the whole coming day.
A complex of morning exercises with musical accompaniment for preschool children consists of 3 parts:
- introductory (walking, running)
— main (ORU);
- final - restoration of breathing.
I present the approximate content of morning exercises to music in the senior group:
1. Introductory part.
— Walking in a circle completing tasks
— Running in a circle alternating with walking
2. Main part
- "Tilting the head"
I. p. Stand with legs apart, hands on the belt. 1 – head tilt forward, 2 – IP, 3 – backward, 4 – IP, 5 – right, 6 – IP, 7 – left, 8 – IP
- "Scissors"
I. p. Wide stance, arms to the sides. 1 - arms crossed forward, 2 - IP, 3.4 - the same.
— “Tilts”
I. p. Wide stance, hands behind back.
1- tilt, arms to the sides; 2- IP; 3.4 – the same.
- "Jumping"
I. p. OS. Jumping in place, raising your arms in front of your head one at a time.
- “Restoring breathing”
I. p. O. S. walking in place
- "Mill"
I. p. Stand with legs apart, hands clasped below “in the lock”
1 - arms to the right, straightened, 2 - up, 3 - left, 4 - IP
- "Jumping"
I. p. OS. Jumping forward and backward.
- “Restoring breathing”
I. p. O. S. walking in place
-“Pull your knees”
I. p. O. S. 1 – bend the right knee and pull to the chest, 2 – IP, 3 – bend the left knee and pull to the chest, 4 – IP
- "Jumping"
I. p. OS. Jumping with turns, with arms raised in front of the head one after another.
3. Final part.
- “Restoring breathing”
I. p. O. S. walking in place
Musical accompaniment:
1 - “The morning begins” (from the film Scarecrow - Meow)
2 - Cream'L “Do, do, do exercises, you will, you will, you will be fine.”
In the video below, the children of our group perform the main part of morning exercises:
Constantly keeping your body in good physical shape is much easier than constantly tormenting yourself with weight loss diets. Morning exercises or exercises are just for this purpose.
By doing morning exercises every day, you charge your body with energy and vigor for the whole day.
Morning exercises include a simple set of physical exercises that need to be performed after waking up.
When performing a set of morning exercises with a moderate load, try to use all the muscles of the body. In addition, there are simple exercises for the buttocks and legs that can be performed at home.
By devoting just a few minutes every morning to a set of physical exercises, you will raise your vitality and improve your health.
SIMPLE MORNING GYMNASTICS COMPLEX
Morning exercises (exercises) will help: activate metabolism, improve cardiac activity, strengthen and shape muscles, and help maintain correct posture. Thus, after morning exercises, the entire body as a whole and each organ in particular awakens.
If you have insomnia, indigestion, or apathy, then morning exercises can help cope with these problems. Morning exercises are useful for everyone, both preschool children and the elderly; it is especially recommended for office employees who lead a sedentary lifestyle.
MORNING GYMNASTICS - A COMPLEX OF SIMPLE EXERCISES
Morning exercises help women and men wake up faster and gain strength to confidently face a new day. You can start doing gymnastic exercises for girls without getting out of bed.
1. First, stretch, bending your whole body in different directions so that all the muscles tense. Inhale the air deeply and hold it, then exhale. Repeat this 5 times.
2. Now do hand squeezes. Do them vigorously 5 times. This exercise normalizes blood circulation.
3. Lying on your back, bend your knees. Hold them close to your chest and wrap your arms around them. Alternately bend and straighten your legs, bringing them to a straightened position, while creating counteraction with your hands. It will be more effective to breathe correctly. Perform 3 approaches.
4. Lower your legs from the bed while sitting, slowly rotate your head in a circle 5 times to the left, then change direction. Perform rotations with your eyes closed.
A universal set of exercises for morning exercises
Once you have developed the core muscles, you can begin more intense movements:
- Place your feet shoulder-width apart, raise your arms and lower them smoothly, accompanying this movement with a long exhalation. As you raise your arms, inhale as much as possible. Repeat 5 times;
- bend your elbows and grab your shoulders. Make vigorous circular movements forward, then backward 10 times;
- Bend your elbows and hold them in front of your chest, placing your palms on top of each other. Spread them 2 times to the sides, immediately in a bent state, then in an unbent state;
- Place your hands on your waist and smoothly rotate your body in a circle. Then bend your body back and forth, left and right. Do each exercise 7–10 times.
- standing with your feet shoulder-width apart, raise one arm up and rest the other on your side. Bend alternately left and right as much as possible, without bending your body forward. If your right arm is raised, then bend to the left, and vice versa;
- do squats with your arms raised. When squatting, swing your arms down, and when rising, raise your arms to the starting position. For optimal results, squat 10 times;
- Place your feet shoulder-width apart, stretch your arms in front of you, parallel to the floor, touch the toe of your right foot to your left palm and place it in the starting stance. Then touch the toe of your left foot to your right palm. Do these swings 5 times with each leg;
- Press your feet together and place your hands at a moderate height, palms down. We jog in place, try to touch your knees to your palms alternately.
It is advisable to perform this set of morning exercises for women and men in the given order, from top to bottom, so that the muscles are developed one by one.
If you have free time in the morning, you can supplement the set of morning exercises with strength techniques: pumping up your abs, doing push-ups. You can diversify your exercises by using a hula hoop (hoop), an expander, or dumbbells of various weights.
MORNING EXERCISES - GENERAL RECOMMENDATIONS
Doctors' recommendations for choosing a specific set of physical exercises for morning exercises for men, women, children and the elderly usually depend on age and gender.
For men, they advise including strength exercises, actively using dumbbells, expanders, rubber bandages, but not getting carried away with static tension.
Women are advised to focus on developing flexibility, strengthening the abdominal and pelvic floor muscles.
For older people, it is better to avoid strength exercises, as well as fast pace. It is better to give preference to breathing exercises and self-massage of the neck and head.
For children, doctors recommend general strengthening physical exercises that develop correct posture, as well as flexibility and coordination, and strengthen the muscles of the abdomen, neck, back, and arch of the foot.
Morning exercises for women and men should bring pleasure and a surge of vital energy. If you feel tired after doing morning exercises, you feel depressed and begin to feel short of breath, then it is better to simplify your morning exercise routine or take a break for a few days. Perhaps there is a reason to go to a training session at a sports and recreation center.
STRETCHING AFTER MORNING GYMNASTICS
A set of morning exercises should end with stretching. You can learn about what stretching is from the previous publication “Stretching is a set of exercises for the whole body.”
It is worth noting that these morning exercises will not help you do the splits or quickly build muscle. But, doing them regularly will help the body invigorate and recharge itself for the rest of the day for fitness.
The entire stretching program will take you no more than 5 minutes:
- Relaxation of the posterior surface of the pelvis. Lie on your back and clasp your relaxed leg with both hands. Forcefully pull it towards your chest as much as possible. As soon as you feel a pleasant burning sensation in the pelvic area, immediately stop the force on your lower limb and lock in this position for 30 seconds. The same movement is repeated with the other leg;
- Relieving neck fatigue after sleep. Without changing your position, bend your knees and clasp the back of your head with both hands. Begin to pull your head towards your chest, remembering to completely relax your neck. When you feel a slight burning sensation in the neck area, stop moving towards your chest and hold for 5 seconds. Repeat at least 5 times;
- Body stretching. This exercise is perfect for a comprehensive morning stretch. Try to relax as much as possible while lying on your back. Place your hands behind your head and begin to pull your limbs in opposite directions. You need to stretch for 20-30 seconds;
- Groin stretch. To make the exercise easier, you can take a pillow and place it behind your head. When lying down, you need to sit cross-legged. Try to relax your body and thoughts as much as possible. With the right attitude, your knees should move in different directions under their own weight. Completed within 1 minute;
- Forward bends are the final stretching exercise. Straighten up and bend down as low as possible, touching your fingers or palms to the floor. Fix yourself in this state for a few seconds. Every day, try to increase the duration of fixation in a bent position.
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Forget your excuses: morning exercises are here to stay!
People come up with many excuses for not doing even the simplest and shortest set of exercises for morning exercises. The most common self-justification options:
- “In the morning I don’t have the mood or strength to do gymnastics.” The morning exercise program is designed to ensure that your body becomes toned and filled with energy. Exercise helps speed up blood flow, wake you up, and lift your mood. What could be better?
- “I don’t have time for morning exercises.” Morning exercises, which will take no more than ten minutes, will be an excellent alternative to aimlessly lying in bed before getting up. So it’s not the time you lack, but the will!
- “Physical activity in the morning is harmful.” Another common excuse for lazy people. Of course, there is some truth in it, because if you jump out of bed onto a treadmill and run a sprint, it will not lead to any good, but will lead to a heart attack. However, a set of exercises for morning exercises is a light physical activity that will not harm you under any circumstances. If you know you have difficulty adapting to activity, prepare yourself. To avoid excessive stress on the cardiovascular system, you can perform a couple of warm-up exercises before the main complex. If this simple condition is met, morning exercises will only bring you good.
