Some of us have not very pleasant memories of morning exercises, these not-so-comfortable squats and bends. If you approach this problem correctly, then charging will bring cheerfulness and health, as well as fill your body with vigor for the whole day.

A huge stress for your body is waking up to the loud sounds of an alarm clock. But you don’t need to get up abruptly and start exercising, all this can cause injury and dizziness. For about twenty minutes or less, soak and stretch on the bed, while tightening the muscles of the legs and arms in turn. Then slowly sit down on the edge of the bed and make 5 to 6 circular movements with your head. Then stand barefoot on the floor and roll up to 20 times from toe to heel.

Charging, especially in the morning, will improve blood flow and increase muscle tone, and also speed up the supply of oxygen to tissues and organs. Exercises are recommended to be done in the air, so that charging becomes as useful as possible for your body. When you do not have the opportunity to get out into the air, it is worth ventilating the room or opening windows.

It is worth starting the lesson with a warm-up, which will warm up the muscles well and increase the release of synovial fluid, which lubricates the joints. All exercises from this and the main group must be done at least ten times. At first, rotate your feet, pelvis, and hands. Then several times raise your hands up and do “scissors”, joining your hands in front of your chest in a cross-like manner. The final exercise is to sit on a chair and stretch your legs forward a couple of times.

The group of main exercises should begin with squats. The basic rule is to sit down only to the level where the hips are parallel to the floor. Then tilts follow, they must be done forward or to the sides. When leaning forward, it is worth reaching down with your hands, and not with your chest itself. When doing the exercise, do not try to reach the floor, as this is not the main thing, and if you overdo it, then there is a possibility of pulling the muscles.

For the spine, a useful exercise is twisting around its axis of the body. Hands lie on the belt, and the legs are placed shoulder-width apart, slowly making turns to the left and right. To improve the flexibility of the back, it is necessary to do forward bends when you sit on the gymnastic mat, in order to strengthen the neck and muscles of the shoulder girdle – push up from table or chair. Exercises with an expander or dumbbells are advised only to those who want to build muscle.

The final part of the exercise is to run in place or bounce to rhythmic music. Also, if you have a desire, you can dance, all this is at your discretion. Try to invent or improvise when doing morning exercises, but consider the load on all muscle groups. If the process brings you pleasure, then the usefulness of the charging itself will also increase significantly.