The result is not taken from nowhere, an indicator of even the slightest progress of a gymnast is a long and painstaking work both in the gym and outside it. As at school, the teacher gives homework assignments, so our coach gives exercises for repetition at home. Homework should not take a lot of time. 40-45 minutes is the maximum. It is very important to start your workout with a warm-up. It is better to spend more time warming up the ligaments and joints than to immediately sit down on the twine. From such activities, unfortunately, there will be no sense. So, how to do rhythmic gymnastics at home for beginner athletes? We'll figure out.
Warm-up for children at home
Children who go to classes at the Balance school should know what exercise and how to do it, because the trainer not only shows, but also in theory talks about the correct execution of the exercise. You should start training with simple exercises that help prepare the body for stress. Such exercises are exits to the half-toes, squats, various inclinations (to the right, to the left, back). You should also sit on your toes before starting gymnastic exercises, so that the girl remembers that there are fingers on her feet that cannot be relaxed even for a second during class. After a mini warm-up, you can start training.
The main part of children's gymnastics at home
Preparing children's exercises
The first exercise should continue warming up the muscles, and it is best if it is a crease. The fold is done with straight knees and a straight back. Ideally, the stomach should lie on the hips. When performing this exercise, the popliteal ligaments are stretched, which will further affect the stretching of the longitudinal twine (front leg). After the fold, the butterfly exercise follows. During the “butterfly”, both the inguinal ligaments and part of the back of the thigh are stretched. The heels are pressed to the priest as much as possible, the stomach lies on the feet, and the knees on the floor. The exercise also prepares the gymnast for the split stretch. Stretches the front surface of the thigh exercise "chicken". When performing this exercise, keep your knees together, and press your back firmly to the floor.
The next exercise for warming up and stretching the ligaments can be a “frog”, during which the groins are stretched and the legs are prepared for stretching into transverse twine. It is important that the knees and butt are on the same line. When the “frog” is more or less mastered, you can add alternately straightening the legs (half-transverse twine). There is also one line between the legs.
When the legs are warmed up, you need to stretch your back. Warm up with simple exercises. For example, "cat". After the cat, lying on your stomach, bend back and in. With a quality exercise, socks should reach the eyes, and even the chin. But we should not forget about physiology. Unfortunately, not everyone can make such a deep “ring”, so it is important to do everything carefully, to the best of your ability, without injuring your back, because the spine is our everything. After the "ring" you can make a "basket". Exercise not only develops the flexibility of the back, but also develops the shoulder joints.
Basic exercises for homework
After stretching, you need to start exercises that require muscle tension. These are swaps for the press and back. For the youngest beginner gymnasts, the corner will be an exercise for the press. Sitting on the priest, raise your legs with your toes to the ceiling and fix this position for at least 10 counts. For the back muscles, you should do a boat: simultaneous raising of arms and legs from the floor. The higher the better. Fixing also at least 10 accounts.
After these simple exercises for the press and back, you need to make a bridge. Here you should make sure that the fingers are directed to the heels, and the elbows do not look in different directions. The main task in the bridge is to tear your head off the floor as high as possible. The main task of the gymnastic bridge is to bring the fingers to the heels as close as possible (to touch).
The next exercise will be a birch. Such a seemingly unpretentious exercise, often causes difficulties. Children often cannot find a balance. This exercise allows you to feel your body in space and strengthen the muscle corset.
We finish the workout with twines. We pull the twine in one line and sit on the floor with two legs, and not a booty (raising the front leg and the heel of the back look at the ceiling). It is very important to pull the twine at the very end of the load. After the splits, you can stand in the heron (on one leg) or jump, not forgetting to stretch your legs.
In modern times, many people who begin to get sick immediately turn to all kinds of doctors, and begin to fully rely on his help. Sometimes some people turn to the help of all sorts of unconventional techniques. It is only necessary to remember one thing, that just as even the most qualified and educated doctor cannot make a correct diagnosis for himself, so the person himself cannot say exactly what he is ill with and it is not clear from which disease to start self-treatment.
A lot of people in our time are diagnosed with such a disease as osteochondrosis of the cervical vertebrae. Also, many patients have almost the same attitude towards this disease and its immediate treatment, regardless of what age they are. Very many patients, who, of course, think about their future life, do not forget to do special therapeutic exercises, which is probably one of the most important parts leading to the recovery of a sick person. At this time, a large number of people who do not want to do gymnastics suffer from constant pain, which they try to drown out with all kinds of drugs, forgetting how dangerous this disease is for human health.
Currently, some features of this disease are distinguished
cervical osteochondrosis is a rather serious disease, which is a specific disorder in the system of the cervical vertebrae. This is due to pinched nerve endings or due to displacement of the cervical vertebrae, which leads to very severe and severe headaches, and in some cases to heart disease. With this disease, dizziness very often occurs, and sometimes the tongue becomes numb. It should also be said that when the cervical nerves are pinched, all kinds of changes occur in the functioning of the internal organs, which can lead to all kinds of diseases.
Therefore, you need to understand exactly that with such a disease, clear and correct gymnastics is necessary, which will help to cope with such a disease as soon as possible.
Symptoms of cervical osteochondrosis disease:
- When such a disease is detected, most often it contributes to the appearance of very severe headaches.
- There are dizziness.
- There is also a specific discomfort that appears after a person turns his head very sharply.
- There is also instability in blood pressure.
- The person may experience feelings of lightheadedness or all kinds of tinnitus.
- Sometimes people with this type of disease very often experience chest pain, which can be transmitted to the hands.
- The person's hands may become numb.
Therefore, in order for such symptoms not to be detected, it is necessary at the very first stages of such a disease to immediately begin to engage in therapeutic exercises, which will reduce the likelihood of developing the disease, and sometimes completely cure a person from this type of ailment.
Very often, doctors who have identified this type of disease in their patients very often immediately recommend that they begin physical activity, which, of course, is selected specifically for each person separately. It is a timely physical program that can prevent the development of all kinds of displacements of the cervical vertebrae.
Special exercises for proper cervical gymnastics:
- First of all, the patient should lie down in a horizontal position. Then one hand is placed on the stomach, the other on the chest. After you need to take a smooth and fairly slow breath, and after the same exit. It is necessary at this moment to completely relax your whole body and repeat this exercise approximately eight to ten times three or four times a week.
- The patient lies on his stomach in a horizontal position. With slow movements, he raises his head and his torso, while resting his hands on the floor. This position should last approximately one or one and a half minutes. And then you also need to smoothly return to the starting position. This exercise also needs to be done about three or four times in one week.
- The third exercise is also performed lying on your stomach. Your arms will need to be extended along your entire body. At the same time, the head should turn smoothly to the right, and then smoothly to the left. This exercise is performed about five or six times.
Gymnastics is a universal set of exercises and is distinguished by its diversity, simplicity and accessibility. Each athlete, regardless of age or level of physical fitness, is able to choose the most appropriate set of gymnastic exercises and improve overall health.
Regular performance of gymnastic exercises will noticeably affect the relief of muscle mass, flexibility, mobility, endurance of the body, reduce excess weight, and also positively affect breathing, cardiac activity and the functioning of the gastrointestinal tract.
Depending on the direction of the exercises, gymnastics is divided into general developmental, tonic, athletic and recreational.
Health-improving or therapeutic gymnastics involves the implementation of a set of exercises prescribed by the doctor, selected individually for each patient.
Athletic physical education is distinguished by the use of various sports equipment to enhance the gymnastic effect. As weights, weights, barbells, expanders or power simulators are often used.
The tonic effect is achieved through musical accompaniment, continuity of exercises and a certain pace of movement.
Such gymnastics is an integral part of weight loss programs and has a strict focus on problem areas of the body.
However, among all types of gymnastic exercises, the most popular and in demand is general developmental.
General developmental gymnastics
Universal gymnastic exercises are characterized by universal and restorative movements that have a complex effect on all organs and systems of the body.
Such gymnastics is the basis of every sports activity, suitable for both children and the elderly, does not require special training and includes many variations of varying complexity.
Exercises without objects
The most convenient and affordable training option is to perform exercises without additional sports equipment. Freedom of action makes it possible to actively engage outside the gym or fitness club, at home or in the fresh air. In this case, the load is its own weight, frequency and sharpness of movements.
Below are a few universal exercises that you can include in your gymnastic complex:
The starting position is standing, feet shoulder-width apart, the shoulder blades are brought together, the head is raised, and the eyes are looking forward. Alternately raise your arms up through the sides, forward, do "scissors" and "wheel", doing at least two repetitions for each of the listed movements.
From a similar starting position, we make inclinations forward and backward, to the left and right sides, as well as circular movements. Each option is performed 20 times.
From a standing position, we make a deep squat, after which we return to the starting position, alternately raising the knee of each leg to the chest. Next, swings and lunges of the legs are performed. Each exercise is repeated up to 20 times in several approaches.
Stick exercises
To diversify the exercises and enhance the effect, you can use a gymnastic stick or any other suitable elongated objects.
With the help of such a long projectile of 120 cm, the shoulder, spinal and pectoral muscles swing as much as possible, joints, ligaments and tendons are developed.
So, with the help of a gymnastic stick, you can perform an exercise to twist the spine:
- Take the starting position while standing, placing your feet shoulder-width apart, pressing your feet parallel to the floor, lifting your chin and straightening your chest;
- Fix the projectile on the elbow bends behind the back;
- Keeping your back straight and without taking your legs off the floor, make movements to the left and right side;
- All movements must be done without the help of hands and only due to the muscles of the back and abdomen;
- Perform the exercise about 30 times, repeating it in three sets.
Other devices can be used as gymnastic equipment: a roller, a bench, a Swedish wall, dumbbells.
Photos of gymnastic exercises clearly show that most often such physical education is performed easily, fun and in a big company. Simple technique, versatility and accessibility make gymnastics an integral part of the life of every person who cares about his health and physical fitness.
Photo of gymnastic exercises
Why do moms and dads strive to make their daughters look like Alina Kabaeva, Irina Chashchina and Laysan Utyasheva; from what age do girls need to be enrolled in the rhythmic gymnastics section; what are the dangers of intensive stretching and what is the undeniable benefit of regular exercise? Rambler/Family offers to sort it out right now!
By the way, did you know that rhythmic gymnastics is a relatively young sport for girls and girls. The Higher School of the Art Movement was opened in St. Petersburg in 1913. The "parents" of this sport direction were the ballet dancers of the Mariinsky Theater. Since 1980, rhythmic gymnastics has been included in the program of the Olympic Games.
Rhythmic gymnastics - the princess of sports
If you decide to enroll your daughter in the rhythmic gymnastics section, remember that the optimal age to start is five to six years. Some prefer to start as early as possible - in three or four years. But do not rush, do not deprive the baby of childhood.
In addition, three-year-olds have little understanding of what sports mentors require of them. It is possible that the baby will be afraid of an uncomfortable large gym, start crying in class and ask to go home. But older children are more obedient, follow the coach's commands, memorize new acrobatic elements and easily make friends.
It is also not worth it to be late with the start of training. For example, it will be difficult for first-graders to master sports elements due to the lack of flexibility inherent in preschool children. This does not mean that girls six or seven years old and older need to forget about rhythmic gymnastics. You can enroll in a section and do not to achieve sports results, but for your own pleasure, attending one or two classes a week.
As for the selection criteria for young gymnasts, everything here depends on the focus on results. If we talk about big sports, then slender tall girls with good coordination of movements and excellent memory will succeed in rhythmic gymnastics (gymnasts have to memorize many connections between disparate acrobatic elements). Girls who are prone to fullness, poorly managing their bodies, are unlikely to be of interest to the coach.
But if we are talking about amateur activities, then the group accepts “various” babies: thin, plump, short, tall, flexible and “stiff”. Some parents send their daughter to rhythmic gymnastics, hoping that regular classes will correct the girl's posture, help her lose weight and make her more sophisticated, feminine.
It is not uncommon for girls who meet most of the requirements to not show proper results, as they do not have flexibility or diligence. As practice shows, it is possible to understand whether a young athlete will achieve success already a few weeks after the start of classes. In most cases, gymnasts leave the sport at the age of 16–17, giving way to younger successors. At the same time, many girls continue to train, but in a different status. They can enter the Faculty of Physical Education, devote themselves to choreography, work as fitness instructors or train little gymnasts in their own sports school.
Harm or benefit?
Girls in rhythmic gymnastics
Rhythmic gymnastics is undoubtedly the most aesthetic, graceful and inspiring sport. Girls in bright swimsuits with tufts of hair gathered at the back of their heads, who are in perfect control of their flexible bodies and perform virtuoso acrobatic numbers, cannot but arouse delight among outside observers. And only the “artists” themselves and their strict coaches know what really stands behind this airy lightness and beauty.
The impeccably perfected, automatic movements of gymnasts are the result of many hours of daily training, which is accompanied by muscle pain, fatigue and often irritation as a result of discrepancy between the results and expectations.
But all this is behind the scenes. In appearance, rhythmic gymnastics is the best suited for girls. However, you need to understand that this sport, like any other, is fraught with dangers. But it can also bring invaluable benefits to the child.
Side effects of intense exercise:
Muscle pain. Until about the age of seven, gymnasts are engaged in general physical preparation of the body, and after that they learn numbers for performances in competitions. During this period, the emphasis is on stretching. At the same time, the sensations are quite painful, almost all girls (even the most plastic ones by nature) cry during stretching.
Great physical activity. Young children exercise for a couple of hours a day. But the amount of time devoted to training increases with age. So, teenage girls who are preparing for competitions practice 10-14 hours a day! Hence - injuries, the development of occupational diseases (many gymnasts have problems with the spine, knees and ankles), and sometimes even nervous breakdowns.
Diets and hunger pangs. To maintain good physical shape, gymnasts, especially those who are prone to fullness, are forced to cut back on their daily calories. Diets are very common among those who are preparing for the next competition or have gained extra pounds during the holidays.
There are legends about coaches who forbid their wards to eat. At one time, the star of Russian rhythmic gymnastics Alina Kabaeva was strongly recommended by sports mentors not to eat after five or six in the evening. And her colleague Laysan Utyasheva recalled how, driven to exhaustion by training and diets, she ate dog food.
Missed school hours. As mentioned above, gymnasts devote most of their time to training in the gym. At the same time, school performance leaves much to be desired. And it’s not even about laziness: girls simply don’t have time to prepare for classes and attend them. The most diligent solve math problems or prepare for a biology lab right in the locker room, in between workouts.
Gymnast girls
Good physical form. From a young age, girls-gymnasts develop a beautiful correct posture and gait. Little athletes differ from their peers in tightened relief muscles, grace, endurance, and plasticity. Girls have a developed sense of rhythm, they move perfectly to almost any music. And the gymnasts are very artistic and self-confident.
Health. Sport ensures the harmonious development of a growing child's body. According to doctors, regular physical activity strengthens the musculoskeletal system and muscles. Through rhythmic gymnastics, you can save the girl from clubfoot and incipient scoliosis. It is also undeniable that young athletes are less prone to colds.
Tempering character. Gymnastics provides emotional stability, makes the child disciplined, purposeful. Girls and women who did gymnastics in childhood unanimously say that sport tempered their character, taught them to solve problems without unnecessary emotions, achieve goals and improve themselves.
positive infatuation. Exercise is one of the best and most affordable antidepressants. The fact is that during training, the body produces the so-called hormones of happiness - endorphins. In addition, rhythmic gymnastics can be considered as an interesting hobby.
Parents feel much calmer when they know that their child devotes his free time to a worthy cause, and does not wander aimlessly in the yard, being subjected to the bad influence of peers and older children.
To go or not to go: the opinion of parents
“In the regions, one should not count on global sports success, here we are talking only about mass sports. If parents want their children to become stars of rhythmic gymnastics, then they need to go to Moscow and train there.
Rhythmic gymnastics is a very expensive sport: swimwear costs from 5,000 rubles, a ball - from 3,000 rubles. And you also need to buy a jump rope, a hoop, a ribbon. At the same time, the objects “grow” with the child. Also, competitions and trips to the training camp require certain financial costs.
In Sevastopol, we have to rent a hall, since we have practically no halls suitable for this sport, or they are in a dilapidated state. Therefore, parents, sending their child to rhythmic gymnastics, should understand that a lot of expenses will be required, ”shares the opinion of the head of one of the Sevastopol companies Vyacheslav Tertus, who enrolled his daughter in rhythmic gymnastics when the girl was 4.5 years old.
According to the parent, the decision on whether to enroll the child in the rhythmic gymnastics section should be made by moms and dads together with the doctor. In the first years of training, you need to closely monitor your daughter in order to notice possible deterioration in well-being in time. If rhythmic gymnastics obviously harms the daughter's health, then you can switch to an alternative sport - aesthetic gymnastics, the load in which is less intense.
To go or not to go: teacher's opinion
Marina Budaeva, a choreography teacher and specialist consultant of the Pomogatel.ru service, recommends giving a child to professional sports from the age of four, since at this age the data necessary for gymnastics are most easily developed: eversion, flexibility, endurance and discipline.
“With good natural data, you can get into an amateur rhythmic gymnastics group up to 10-12 years old. At a later age, it is very difficult to stretch the child to the required level, and the strict discipline that occurs in gymnastics can injure the fragile psyche of a teenager in the puberty period, ”the expert notes.
According to Marina Budaeva, regular rhythmic gymnastics strengthens the immune system, muscles, and joints. It also improves the functioning of the heart and blood vessels. But all medicines in large quantities are poison: excessive loads are harmful to health.
“Another significant disadvantage of rhythmic gymnastics is that girls must limit themselves in nutrition in order to go on the carpet without a gram of excess fat. Unfortunately, such a pursuit of harmony often leads to the development of anorexia nervosa, as well as to the diagnosis of “primary amenorrhea”: due to insufficient body fat, the body cannot synthesize sex female hormones, and the girl begins to lag behind her peers in development,” notes the choreographer .
“In addition, I would not recommend rhythmic gymnastics for children with a sensitive psyche. You can pay attention to such sports as synchronized swimming, figure skating, ballroom dancing,” advises Marina Budaeva.
To go or not to go: the opinion of a psychologist
According to Elena Koneeva, a psychologist, Doctor of Pedagogical Sciences, Professor of the Department of Psychology at the Moscow Institute of Psychology, selection for sports begins at the age of seven. At the amateur level, rhythmic gymnastics can be started before the end of the favorable (sensitive) period of flexibility development - up to 11-14 years.
“In some schools, rhythmic gymnastics is the third lesson of physical education, even in high school. Since this type of gymnastics is purely feminine, among the advantages of the classes are the formation of posture, grace, musicality, dance and choreographic training. In order to maintain graceful forms, girls are taught to eat healthy food from the first days of classes, and this habit remains with them for the rest of their lives,” emphasizes Elena Koneeva.
The only negative for those involved in rhythmic gymnastics, according to the expert, arises at the stage of achieving the highest sportsmanship. Participation in international competitions leads to overload, overwork, overstrain, which, in turn, can lead to injury.
As for the financial expenses of parents whose daughters are fond of rhythmic gymnastics, then, as Elena Koneeva notes, if a child is selected for a sports school, then classes there are free. Classes in a section at a school or club will cost 5,000 rubles a month.
And finally - advice for moms and dads: before enrolling a child in a rhythmic gymnastics section, ask how interested he is in this sport. If your baby does not want to do exercises, no amount of persuasion will help. Otherwise, when a girl loves rhythmic gymnastics, trains intensively and dreams of sporting achievements, support her passion and do not forget to talk about how proud you are of her. Let sports be fun!
Photo: How to do exercises in the morning
Morning exercise is a good habit that allows you to keep the whole body in good shape, improve health and keep fit. After its implementation, general well-being improves, attentiveness increases, internal organs and systems are enriched with oxygen. The health-improving procedure will bring the maximum benefit if it is performed on a regular basis. Consider how to do exercises correctly, and what exercises should be used for this.
After waking up, the human body is still in a state of sleep for some time: the lungs are constricted, the nervous system is inhibited, blood circulation is reduced. Therefore, it is not recommended to give yourself a serious load in the morning. Running for long distances and strength exercises will be a real test for the body. You run the risk of injury or provoke an imbalance of internal systems.
But charging is a versatile and useful option for morning activity. A set of simple but effective exercises will tone the muscles, improve the saturation of the brain and internal organs with oxygen, and speed up metabolic processes. Even if after that you have to sit all day in the office, then at least in the first half of the day, calories will not accumulate, but will be burned, which is necessary.
Charging has fundamental differences from other types of loads. Its goal is to saturate with vivacity for the whole day. Strength training and cardio exhaust the body, after them the only desire is a well-deserved rest. Charging is a set of warm-up exercises for joints and muscles.
Unconditional advantages:
- allows you to cheer up in the morning;
- saturates with energy and positive emotions;
- strengthens the immune system;
- increased physical endurance;
- takes a little time, unlike other types of physical activity.
When and how to do it - make a schedule
Morning exercise is perhaps the most popular way to workout at home, but some people still do not know how to do exercises correctly. It should definitely start in the morning. So you set up your body for the upcoming working mode and get a charge of vivacity for the whole day.
In the evening, almost all a person’s strength is already running out, so performing a set of exercises will not bring the desired vigor, but, on the contrary, will take away the last energy. However, if you want to not only improve your health, but also lose weight, then supplementing your exercises with evening exercises is a great idea.
Charging time may vary. Beginners are recommended to practice for 10 minutes, gradually the duration can be increased to half an hour. The basis of morning exercises is the regularity of their implementation. You should do it every day, but do not be upset if, for some reason, charging had to be postponed. By exercising 5 days a week, you will already achieve noticeable results, strengthen your body and improve your well-being.
Photo: How to do exercises in the morning - exercise should be done before breakfast. However, be sure to drink a glass of water before doing so. If you feel an attack of hunger, then you can pour a glass of juice or tea. The blood after the night is in a thickened state. If you start charging right away, then you will overload the heart;
- start with the easiest exercises, gradually moving to more difficult ones;
- choose the optimal load complex, which does not take away strength, but rather adds vigor. Or shorten the charging time;
- breathe correctly - inhalation should be carried out not only by the chest, but also by the stomach;
- during activity, think about pleasant things - this will make charging more effective, because training “through force” does not lead to the desired result;
- start with a pulse of 90 beats, gradually raising it to 110 beats.
Advice: plan your time in advance so that you have time to do what was planned without haste. Between your awakening and going to work should be at least an hour. After charging, take a shower, preferably a contrast one. So you relieve tension from the muscles and get an additional influx of strength. Breakfast is recommended half an hour after the completion of the exercises.
Personal motivation
Charging seems like a fairly simple form of physical activity, but most people do not find time for it. It is very difficult to give up an extra hour of sleep. Therefore, first of all, you need to change your attitude to morning activity and understand that you are doing this for your health and maintaining your figure.
Understand that exercise is an investment in your happy future. How much effort you invest, you can count on such a volume of dividends. Before training, light a fragrant candle, drink a cup of delicious tea and turn on rhythmic music. Then the process of training will seem really pleasant to you.
Particular attention should be paid to the choice of music. She motivates without letting go. If the set of exercises involves fast movements, then choose melodies with a tempo of about 150 beats per minute. If the workout is more relaxing and smooth, then slow compositions will do. It is important that the breath is coordinated with the movements and rhythm of the music.
We compose a set of exercises
Choosing the right exercises is not difficult. If charging lasts 15 minutes, then the first 5 should be spent on a warm-up. Next, proceed to the load to strengthen muscle tone. It is worth starting the warm-up with walking around the room. In this case, the abdominal muscles should be tense. Complement walking with hand movements. The ideal end to the warm-up is a jog in place or jumps. More dynamic exercises follow.
Photo: Morning exercises: a set of exercises For the neck:
- tilting the head to the right and left side;
- forward and backward movements;
- slow circular rotations.
For hands:
For body:
For legs:
Additional loads
If the standard program seems too simple for you, then you can supplement its complex with the following exercises:
- leg lunges;
- push-ups - the easiest way is to focus on the wall in a standing position, then you can do push-ups from the bench, then from the floor on your toes;
- tilts in different directions with dumbbells;
- exercises on the press - twisting, leg lifts, rotation of the gymnastic hoop;
- expander exercises;
- deflections for the legs - we take one leg forward and bend it, the other remains straight, we rest on the toe;
- back deflection - we kneel down, rest our palms on the floor, do backbends;
- holding the plank position;
- perpendicular movements - lie on the floor, at the same time raise straight arms and legs;
- lunges with slopes.
What effect can you expect?
The effect of the regular use of a set of exercises will not be long in coming. In just a couple of days, you will begin to wake up easier, and the body will start to work much faster. Morning exercise helps to activate the auditory and visual organs, normalizes the functioning of the vestibular apparatus, eliminates the lethargy syndrome, and mobilizes the nervous system.
Morning exercise leads to improved blood flow, as a result of which the brain and other organs are better saturated with oxygen. The heart muscle is also strengthened. Regular exercise has a positive effect on the health of organs, joints, muscles, activates recovery and regenerating processes.
Morning activity prepares the body for the upcoming load, activates mental activity. Therefore, the working day will be more productive. Charging also allows you to reduce weight by dumping fat mass.
Key Mistakes When Charging
- focus on only one muscle group - charging is aimed at activating all muscle groups, focusing on only one of them completely contradicts the concept of morning exercises. Many argue that they do not have enough time to work out the whole body, and they pay attention only to problem areas. In this case, it will not be possible to achieve the effect of a general tone and a quick awakening of the body;
- equating charging with enhanced training - do not confuse two completely different areas of physical activity. The first is aimed at giving muscles tone and strengthening overall health. You can and even need to do it immediately after waking up. The second requires a lot of time and energy, it should be started a few hours after sleep;
- hopes for rapid weight loss - exercise cannot provide the same effect as regular visits to the gym. It has a slower effect on weight loss. However, it doesn't take much time either. To speed up the process of body shaping, supplement exercise with proper dietary nutrition, walk more;
- addition of charging with serious physical exertion - it is recommended to leave exercises that are exhausting for the evening. Otherwise, instead of an influx of strength after charging, you risk feeling a drop in energy. It is best to engage in running and strength exercises at the end of the working day, when mental activity is no longer needed, and after the workout you can relax.