To habit to do morning exercises, like any habit, you first need to get used to. Therefore, if you are just starting to bring into your life morning exercises, do it carefully "not to frighten." For the first time (1-2 weeks), you can only make 3 basic exercise (number 1, 19, 32), a number of reps, herewith, choose a level (1). While establishing your new healthy habits, you begin to rewrite your morning schedule. Wake up a little earlier, try to insert the morning workout before or after the other components of your morning ceremony, slowly defining for it (exercise) more time. The main condition is that the exercise must complete before breakfast (any meal), the only thing that you can get is a glass of water - a means to wake up your digestive system. I recommend staying on the first level of a number of reps, gradually adding other exercises from the list. As this is the morning workout, it would be appropriate to add stretching exercises and the one for preventing some of the most exposed parts of overloading the back (number 4, 9, 13, 18, 22, 28, 29, 30, 34, 39, 41, 42). Further, according to the degree of compliance and desire, you can add new exercises and go to the next level. It is important to try not to skip morning workout. Even if you are on a trip, or any other situation when doing the exercises is not enough time or simply less possibility, try to make at least basic exercises (number 1, 19, 32), sports mat can be replaced with a sofa or rug (to prevent damage to the spine), but as soon as possible, do not give yourself a chance to relax and finally the morning workout become easier as it will go down as good habit. Exercise accelerate blood circulation, allowing the muscles, ligaments and tendons get a higher dose of nutrients that has a beneficial effect on their toes. One has only to start moving as the energies immediately appear.
Part 1. Exercise on a sports rug. The first group.
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1 Abs*
* Abs strength workout. Lifting upper body from a supine position, knees slightly bent, hands behind head. |
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2 Abs*
* Abs & arm strength workout. Lifting upper & lower body from a supine position, arms and legs straight, feet together. |
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3 Abs*
* Abs & arm strength workout. Lifting upper & lower body from a supine position, arms and legs straight, feet separated. |
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4 Back*
* Exercise for the prevention of back and upper back discomfort. Rolls over with press legs, it must be performed on a special mat. |
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5 Complex*
* Arm strength training. As well as for the prevention of lower trapezius discomfort. Strong fists sports equipment (aerobics ball) and make tilt back. Legs parallel. |
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6 Complex*
* Arm strength training. As well as for the prevention of lower trapezius discomfort & stretching leg muscles. Strong fists sports equipment (aerobics ball) and make tilt forward. Legs parallel. Knees separated, heels together. |
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7 Complex*
* Abs & legs muscle strength workout. As well as for the prevention of back pain. Strong squeeze sports equipment (aerobics ball) by knees and make tilt forward to equipment. |
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8 Complex*
* Abs & legs muscle strength workout. As well as for the prevention of back pain. Strong squeeze sports equipment (aerobics ball) by knees and pick the equipment up to the body. |
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9 Stretching*
* Legs & back muscles stretch training. As well as for the prevention of back pain discomfort. Carefully take the position above. Alternately, straighten and bend your knees touching the floor. |
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10 Complex*
* Legs muscles stretch training. As well as for the prevention of back pain, coordination. Alternately divorce, join straight legs, in position above. Keep balance. |
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11 Complex*
* Abs & legs muscle strength workout. Keep the body slightly elevated, rotate imaginary bicycle pedal by legs as if it riding forward. |
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12 Complex*
* Legs & back muscles stretch training. As well as for the prevention of back pain. Alternately divorce, join straight arms and bent legs. |
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13 Complex*
* Legs & back muscles stretch training. As well as for the prevention of back pain. Draw an imaginary circle by the foot heel in the horizontal plane. Repeat the same by the other leg. |
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14 Stretching*
* Relaxation exercises. Hugging the feet, push your knees to your chest. Stay in this position. Try to relax. |
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15 Stretching*
* Legs & back muscles stretch training. As well as for the prevention of back pain & coordination. Take the "bridge" position, stay in this position for a few seconds. |
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16 Stretching*
* Legs & back muscles stretch training. Slowly pull yourself by arms to the feet. |
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17 Stretching*
* Legs muscles stretch training. Bend legs, separate your knees. grip foot together pulls it to yourself. Try as much as possible to lower your knees to the floor without taking away feet from the body. |
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18 Stretching*
* Hard back muscles stretch training. As well as for the prevention of back pain. Bend legs, take the right one to the floor in a horizontal position, rewound the left legs behind the right one. Hugging the left leg by the left hand to the body, the body turn to the right as possible. Next, do not change the position of the legs, turn the body in the opposite direction. Repeat this exercise mirror. |
Part 2. Exercise on a sports rug. The second group.
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19 Strength*
* Arm & chest muscle strength workout. Front leaning rest position. Bend the elbows, lowering the body until the upper arms are parallel with the ground. 1/3 reps extension arms parallel to the body, 1/3 reps extension arms 45' to the body, 1/3 reps extension arms perpendicular to your body. |
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20 Flexure*
* Back muscles stretch training. As well as for the prevention of back pain. Front Leaning Rest position. Slowly bend the body forward, then lift and bend back. It is important to achieve maximum deflection points without taking your hands or feet from the floor. |
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21 Plank*
* Arms, legs & chest muscle strength workout. Front Leaning Rest position. Arms bent at an angle of 45 'parallel to the body. The distinction of #19, the body moved forward as if you want to rely only on hands. Muscle tighten the buttocks and legs. Hold this state for a few seconds (10-30). |
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22 Back*
* Back muscle strength workout. As well as for the prevention of back pain. Arms extended along the body up, legs extended along the body. Raise your arms, upper body & legs, moving the weight on your stomach, then take starting position. |
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23 Back*
* Back muscle strength workout. As well as for the prevention of back pain. Arms are perpendicular to the body, legs extended along the body. Raise your arms, upper body & legs, moving the weight on your stomach, then take starting position. |
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24 Back*
* Back muscle strength workout. As well as for the prevention of back pain. Arms extended along the body, legs extended along the body. Raise your arms, upper body & legs, moving the weight on your stomach, then take starting position. |
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25 Side muscle*
* Side muscle strength workout. While lying on your side, lift your body up on your hand and feet. Try and maintain a straight spine. Slowly, feeling muscle tension, raise & lower pelvis. It is important not to make any sudden movements, it can lead to tension. |
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26 Back*
* Back muscle relaxation exercises. From a supine position, lift the body up by hand. Alternately, raise & lower pelvis. |
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27 Side muscle*
* Side muscle strength workout. While lying on your side, lift your body up on your hand and feet. Try and maintain a straight spine. Slowly, feeling muscle tension, raise & lower pelvis. It is important not to make any sudden movements, it can lead to tension. |
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28 Stretching*
* Muscles stretch training. As well as for the prevention of back pain. Get on your knees, lower your pelvis on the heels. Lower the chest to the knees. Stretch your hands forward. Arch your back. |
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29 Stretching*
* Muscles stretch training. As well as for the prevention of back pain. Get on your knees, lower your pelvis on the heels. Stretch your hands up. Arch your back. |
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30 Stretching*
* Muscles stretch training. As well as for the prevention of back pain. Get front leaning rest position, lower your knees to the floor. Raise your left leg straightening the knee (3 pull the right arm forward, balancing body). Repeat the exercise for the right leg (3 left hand). |
Part 3. Exercise without a sports rug. The third group.
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31 Squats*
* Strength training for legs, buttocks muscles. Stand straight with you feet slightly wider than shoulder width apart. Lower yourself until your thighs are parallel to the floor, without taking the heels off the floor. Squeeze your glutes as you push yourself back up to the starting position. |
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32 Squats*
* Strength training for legs, buttocks muscles. Stand up straight with your feet shoulder-width apart. Full squats, try to make it without taking the heels off the floor. |
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33 Squats*
* Strength training for legs, buttocks muscles. Stand up straight. Legs and heels together, or in the little distance. Full squats, try to make it without taking the heels off the floor, but if not, do not worry, it physiological features.
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34 Stretching*
* Exercise for the prevention of back pain. Balancing on one leg, do the sweeps forward and backward the other leg, it is important to reach the limit points. Repeat exercise for the other side. |
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35 Legs*
* Legs side muscles stretch training. Balancing on one leg, take towards the other leg, it is important to reach the limit points. Repeat exercise for the other side. |
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36 Stretching*
* Back muscles stretch training. As well as for the prevention of back pain. Stand up straight with your feet shoulder-width apart. Lean forward, try to get your hands floor. Do this exercise extreme caution. This exercise can be combined with the following. |
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37 Stretching*
* Exercise for the prevention of upper back pain. Arms bent, alternately turn the body and the pectoral (shoulder) girdle as much as possible to the sides. If combining this with the previous exercise, begin to turn during an extension of the body. |
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38 Stretching*
* Exercise for the prevention of upper back pain. Arms straight, alternately turn the body and the pectoral (shoulder) girdle as much as possible to the sides. Keep hands parallel to the floor. |
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39 Stretching*
* Exercise for the prevention of upper back pain. Hug self, then move your hands bent at the elbows behind back. hug self again and now move your hands straightened behind your back. When the hands are laid back, try to squeeze your shoulder blades together. |
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40 Stretching*
* Exercise for the prevention of upper back pain. Stand with your feet together and your hands at your sides. Raise your arms above your head. |
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41 Stretching*
* Exercise for the prevention of upper back pain. Windmill Arm Rotation. Raise your arms in front of you at shoulder level, parallel to the ground. Now raise your arms upwards and rotate it backwards and down and front again in a 360 degree motion, like the blades of a windmill. Repeat this motion forward and backwards. |
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42 Stretching*
* Exercise for the prevention of upper back pain. Windmill Arm Rotation. Raise your arms in front of you at shoulder level, parallel to the ground. Now raise your left hand upwards and rotate it backwards and down and front again, and other hand on the other side. Repeat it forward and backwards. |
Important: to keep a normal level of functionality of the body, in addition to the complex exercise, It also necessary at least once a week to get activity comparable to 6 miles jogging at an easy pace*, as well as additional complex linked to stretching the spine (Lower back) & (Upper back). And be active.