Комплекс упражнений на утро: Бодрое утро: 19 полезных упражнений

Утренняя зарядка для мужчин: комплекс упражнений на утро

Подтянутая фигура – это неотъемлемый атрибут уважающего себя мужчины. Никто не заставляет вас становиться фанатом бодибилдинга, но вот держать тело в тонусе – это необходимо. Держать себя в форме вам поможет утренняя зарядка для мужчин, которая обладает и другими многочисленными полезными свойствами.  Для нее вам потребуется всего 10-15 минут в день и утяжелители в виде гантелей. А достоинств, которые вы получите в итоге, невероятно много.

Преимущества утренней зарядки для мужчин

Зарядка для мужчин – это не просто формальность, слышать о необходимости которой нам доводится еще с советских времен. Это на самом деле невероятно полезная мера, и при правильном ее выполнении она даст вам возможность получить следующее:

• Простые упражнения укрепят мышечный корсет и позволят сделать телосложение привлекательным. Зарядки, конечно, недостаточно для достижения серьезных результатов, но это хорошая базовая нагрузка для поддержки тонуса.
• Благодаря зарядке можно улучшить осанку и обеспечить правильное положение позвонков, предотвратить риск грыжи и многих других проблем.
• Кардионагрузки – прекрасный способ укрепить сердечно-сосудистую систему, предотвратить ряд проблем с нею. Также утренняя физическая активность улучшает кровообращение.
• И, конечно, зарядка по утрам для мужчин – прекрасный способ проснуться с утра, как физически, так и морально. Она заряжает бодростью и энергией, задает правильное настроение и помогает подготовиться к активному и продуктивному дню.

При отсутствии противопоказаний будет полезно принять после зарядки контрастный душ. Это поможет усилить эффективность упражнений и улучшить их влияние на тело и внутренние органы.

Больше советов для мужчин по наращиванию мышечной массы можно найти на нашем сайте.

Правила эффективности мужской зарядки

Для того чтобы упражнения для утренней зарядки для мужчин принесли вам только пользу, придерживайтесь ряда рекомендаций. Лучше подготовиться к ней еще с вечеру. Правила будут следующими:

• Прежде чем переходить с основным упражнениям с гантелями, сделайте разминку или растяжку. Это поможет подготовиться к нагрузкам и предотвратит травмы.
• Чаще всего выполняется зарядка с гантелями для мужчин. Выбирайте вес утяжелителей в зависимости от ваших целей. Если вы хотите похудеть, используйте небольшие веса, если набрать мышечную массу – крупные утяжелители.
• Чередуйте упражнения на разные группы мышц, чтобы тело развивалось гармонично.
• Завершить комплекс рекомендуется дыхательной гимнастикой. Это поможет максимально насытить организм кислородом, улучшить метаболизм и процессы расщепления жиров.
• Вес гантелей также может варьироваться в зависимости от того, на что именно направлено упражнение.
• Что касается темпа зарядки, то он должен быть умеренным, чтобы не перегружать организм. Нельзя работать на износ – цель зарядки ведь в том, чтобы зарядить себя бодростью, а не измотать так, чтобы потом у вас не было сил ни на что другое.

Комплекс упражнений для зарядки для мужчин и уровень нагрузки нужно выбирать с учетом возраста. Мужчинам  старше сорока лет, которые ранее спортом не занимались, допускается снизить нагрузку примерно на 10%.

Утренняя зарядка для мужчин: упражнения

Программа утренней зарядки для мужчин может быть разной. Предлагаем несколько базовых упражнений, которые можно в нее включить.

Приседания

Классическое упражнение для проработки бедер и ног. Можно делать их как с гантелями, так и без них. Сделайте 3-4 подхода по 20-25 раз. При приседаниях важно держать спину прямо и пытаться присесть максимально глубоко. Подробнее о пользе приседаний читайте здесь.

Боковые выпады

Поставьте ноги максимально широко, будто пытаетесь сесть на шпагат. Теперь приседайте на одну ногу, а вторую держите прямо. Спина при этом должна быть ровной. Руки можно вытянуть вперед – это поможет улучшить балансировку.

Классические выпады

Одну ногу поставьте вперед и согните ее в коленях под прямым углом. Другую отведите назад, руки поместите вдоль туловища, взяв в них гантели. Разогните обе ноги и снова присядьте. Для каждой ноги рекомендуется сделать по 10-15 повторений.

Планка

Хотя планка кажется очень простой, в выполнении ее не все так легко. Плюс планки в том, что она помогает тренировать многие мышцы сразу – пресс, спину, руки, плечи, грудь, бедра, поэтому ее стоит включить в комплекс упражнений для утренней зарядки для мужчин. Нужно опереться локтями об пол, тело должно быть натянуто, будто струна и представлять собой прямую линию. Старайтесь держать планку не менее минуты.

Отжимания

Классическое упражнение для мужчин, прорабатывающее верхнюю часть тела и не имеющее аналогов. Включив в свою зарядку несколько подходов отжиманий, вы сделаете ее намного полезнее и эффективнее. Рекомендуется чередовать разные виды отжиманий – узким и широким хватом, на кулаках и так далее.

Обратные отжимания

Обратные отжимания нужно делать от скамьи, кресла или другой поверхности. Это замечательное упражнение для проработки плеч и трицепсов. Все просто – обопритесь о поверхность и за счет сгибания рук опускайтесь как можно ниже.

Упражнение на пресс

Это упражнение поможет проработать мышцы пресса. Во многом оно напоминает велосипед. Нужно лечь, согнуть правую ногу и притянуть ее как можно ближе к груди, и одновременно с этим попытаться дотронуться до ноги согнутым левым локтем.  Для каждой стороны повторите упражнение 15 раз.

Подъемы ног

Также эффективные упражнения для зарядки для мужчин, прорабатывающие нижний и средний пресс. Лягте на коврик, вытяните вперед ровные ноги, поднимите их над полом настолько высоко, насколько сможете. Стопы должны смотреть в потолок. Руки положите вдоль тела. Сделайте упражнение 15 раз.

Дополнительные упражнения

Если вы хотите похудеть, можно добавить в утреннюю зарядку больше аэробных упражнений. При этом следите за пульсом. Он должен быть на уровне 110-120 ударов – при таких показателях организм сжигает жиры. Чтобы добиться такого пульса, можно в течение нескольких минут попрыгать на скакалке или просто на месте. После можно приступать к следующим упражнениям:

• Шагайте в быстром темпе, высоко поднимая колени.
• Делайте скручивания корпуса в разные стороны в положении стоя.
• Выполняйте активные наклоны в стороны.
• Делайте скручивания на диске здоровья.
• Выполняйте наклоны вперед, пытаясь дотронуться руками до пола и не сгибая при этом ноги.

Постепенно увеличивайте количество повторений, повышая нагрузку.

Помните, что зарядка с утра не может заменить полноценную тренировку, ведь нам нужны силы на весь день. Если у вас есть конкретная цель сбросить вес, не ограничивайтесь только ею.

Немного о разминке

Утренний комплекс зарядки для мужчин, видео  с которым вы найдете ниже, должен начинаться с разминки, как вы уже говорили. Она всегда должна делаться сверху вниз. Сначала медленно крутите головой вокруг шеи. Если это упражнение причиняет вам дискомфорт, то можно заменить вращение четкими наклонами в стороны.

Чтобы в процессе выполнения дальнейших упражнений суставы вставали правильно, и все мышцы разогрелись, выполняйте такой разминочный комплекс:

• выполняйте вращения кистями рук от себя и к себе;
• вращайте локти в обратном и прямом направлении;
• переходите к вращению плечами в обоих направлениях;
• вращения голеностопным суставом от себя и к себе;
• вращайте коленями вокруг воображаемой оси и также в обратную сторону.

Закончив разминку, выполняйте упражнения.

И еще несколько советов

Теперь вы знаете, как можно выполнять утреннюю зарядку мужчине, и каковы ее преимущества. Напоследок рассмотрим еще несколько особенностей, о которых нужно помнить, чтобы нагрузка  была правильной и эффективной:

• Перед зарядкой вы можете умыться и почистить зубы, но не завтракайте. Так организм будет расходовать жировые запасы, и заниматься вам будет легче.
• При наличии возможности можно делать гимнастику на балконе или во дворе. Также можно просто открыть окно, чтобы помещение хорошо проветривалось.
• Выполняя упражнения, вы не должны перегреваться и переохлаждаться.
• Занимайтесь в удобной одежде, которая не будет сковывать ваши движения.
• Вне зависимости от подобранного комплекса следите за дыханием. Схема его всегда одинакова: дышим ровно и через нос, основное усилие всегда выполняем на выдохе, а расслабление на вдохе.
• Сначала зарядка должна быть легкой, после можете увеличивать нагрузку. Количество повторений регулируйте сами, чтобы вы могли зарядиться энергией и не устать. Можно повторить каждое упражнение 8-10 раз.

Утренняя зарядка – отличный способ легче просыпаться утром и держать в тонусе фигуру. Конечно, помните, что она не заменяет полноценные тренировки, направленные как на похудение, так и на наращивание мышечной массы. Это, скорее, разминка, прекрасное начало активного дня, которое поможет мужчине сохранять душевное и физическое здоровье. Идеального комплекса зарядки не существует, тут все зависит от целей, уровня подготовки и собственных предпочтений. Можно посмотреть, как выглядит  утренняя зарядка для мужчин на видео, и почерпнуть для себя полезные знания, которые помогут разработать свою идеальную программу. Интересующиеся могут посмотреть, как выполнять нескучные упражнения на работе.

Зарядка для мужчин на видео

90000 7 Benefits of Morning Exercise, Plus 5 Secrets To Make It Happen! 90001 90002 I was once a die-hard evening workout person. A 9 to 5 job work schedule coupled with a disdain for working out in the morning any time before 7am left me with no choice. Work, eat, exercise, sleep was my daily routine. 90003 90002 However, as I’ve gotten older a lot has changed. Most importantly, I’ve grown to love working out in the morning and now find that my energy and exercise motivation is highest before 9am.The thought of exercise sessions in the evening makes me feel tired and even a little restless (I’d prefer to get my workout finished early in the day so that it’s not on my mind). 90003 90006 90002 This is not just personal preference either. There are many reasons why getting up and moving your body first thing in the morning is a must. 90003 90009 90002 If you’re not a morning person then I just ask that you read this with an open mind. Maybe it sounds impossible for you to actually enjoy a wake-up-workout-out start to your day, but I once thought that too and now I can not imagine life any other way.90003 90002 An early morning workout offers numerous benefits, both to your health and to your daily schedule, that exercising at other times of the day just can not provide. Yes, you will have be disciplined to wake up early. And yes, you have to be focused on achieving an effective workout, not just go through the paces in a zombie-like state. It just takes a little time and practice before morning exercise becomes your habit. 90003 90002 90015 Need some convincing? 90016 Let’s take a closer look at some of the benefits of exercising early in the morning.90003 90018 90015 1. Morning Workouts Enhance Your Metabolism 90016 90021 90002 Excess Post-Exercise Oxygen Consumptions (EPOC) is a buzz word in the fitness industry. Basically it means that your body burns more calories after your workout, even when you’re sitting at a desk or driving in your car. One study showed that participants burned an extra 190 calories in the 14 hours 90023 after exercise 90024 when compared to those who did not exercise at all! 90003 90026 90026 90002 The purple section of the graph shows how oxygen consumption (and calorie-burning) takes time to return to normal after your workout.90003 90002 This works perfectly with a morning exercise routine. Get up, get moving, pump up your metabolism 90023 and then 90024 start eating. Whenever you eat your body can do 1 of 3 things with the calories you take in. 90003 90034 90035 It can use it as a source of energy 90036 90035 It can use it to replenish your body 90036 90035 It can store it for later (i.e. fat!) 90036 90041 90002 90015 What do you think happens when you eat after exercise? 90016 Yup — you are replenishing your body.What happens when you eat later in the day while your metabolism is still rocking from your morning workout? You guessed it — you are replenishing your body and providing calories to meet your higher metabolic needs. You do not get this benefit when you exercise later in the day. 90003 90018 90015 2. A Good Morning Workout Routine Will Help Cultivate Consistency 90016 90021 90002 Working out in the morning ensures that you do not interrupt your workout schedule with other daily items that can seem more pressing.For example, if you exercise in the evening you run the risk of being late from work, feeling overloaded with errands that must be done, or saddled with other unexpected to-do items. 90015 There goes your workout. 90016 90003 90054 90054 90002 First thing in the morning is the time of day when you’re least-likely to have something «just come up». This is the time to establish consistent exercise. 90003 90002 Other times you may simply feel too tired to exercise by the end of a long day. But, in the morning there is nothing to distract you from getting down to business.Exercise will be your first priority and it will get done. 90003 90018 90015 3. Morning Exercise Improves Your Physical and Mental Energy 90016 90021 90006 90002 Engaging in morning workouts is your all-natural cup of coffee. Wake up your body and prepare your mind. 90003 90009 90002 Movement can be a tremendous source of energy, something many of need when we start our day. But beyond that, morning exercise has been shown to improve focus and mental abilities all day long. Not only will you feel awake and have more energy after your workout, but your mind will be ready to take on whatever tasks you have lined up that day.90003 90002 Some research has measured the effectiveness of exercise to «wake up» the mind, and the results show that it does a better job than coffee! 90003 90072 90072 90002 A quick stint of exercise has been shown more effective than a cup of coffee in promoting cognitive abilities. 90003 90018 90015 4. Early Morning Workouts Help You Develop Strong Self-Discipline 90016 90021 90002 I do not think anyone will argue with me when I say that waking up early in the morning to exercise enhances your personal discipline.Just like any habit, developing the discipline to get up and exercise in the morning only gets easier with time. 90003 90002 Perhaps more importantly, this 90015 discipline is likely to spill over into other areas of your life 90016. After all, if you’re going to such lengths to exercise each morning, pairing that work with healthier eating, as an example, only makes sense. 90003 90018 90015 5. A Morning Exercise Routine Will Help You Get Better Sleep 90016 90021 90002 Waking up early in the morning to exercise will in turn help you sleep better.Your body will enjoy a healthy sense of fatigue at the end of the day and will be ready to sleep. Say goodbye to the tossing and turning that comes when your body is restless! 90003 90002 I’m not making this up either. A recent study had participants exercise at 7am, 1pm, or 7pm 3 days per week. 90015 Guess who got the deepest, longest sleeps? 90016 Yeah — it was those who were doing the 7am workout sessions! 90003 90002 Morning exercise not only improves the length of sleep you will enjoy, but also your quality of sleep by promoting deeper sleep cycles.90003 90002 Evening exercise can actually have the opposite effect. Exercise is a form of stress, and your body reacts to stress by releasing hormones including adrenaline. Would you take a shot of adrenaline and then expect to fall asleep soon after? (I did not think so) 90003 90018 90015 6. Morning Exercise Allows You to Reach Your Fitness Goals Faster 90016 90021 90002 As mentioned earlier, waking up early in the morning to exercise places a high priority on physical fitness. Whether you are aware of it or not, committing to something (in this case morning exercise) that requires sacrifice (in this case sleeping in) creates a compelling argument in your mind that says, «it better be worth it!» 90003 90002 Nobody wants to wake up early every morning to exercise if they are not going to see results.The sacrifice required will subconsciously prompt you to work harder, look for other ways to support your exercise results, and help you commit to the process over a longer period of time (hopefully for life!). A goal-oriented mindset is fostered by the sacrificial habit of morning exercise. 90003 90018 90015 7. Exercise In the Morning and Love Your Life! 90016 90021 90002 Do I even need to argue this one? You have created a strong habit of morning exercise, your metabolism is flowing, your body is looking and feeling better, you’re sleeping well at night, and your mind is as sharp as ever.Are you enjoying your new life yet? 90003 90006 90002 Exercise has been touted as a cure for just about anything that ails you. Frequent colds? Exercise. Poor digestion? Exercise. Feel depressed? Exercise. 90003 90009 90002 Exercise is a trigger that release endorphins, our built-in happiness drug. Here is an excellent video that highlights a few of the ways that establishing your regular exercise routine will make your life more enjoyable. 90003 90002 90003 90002 So, while it might not seem enjoyable to get out of the bed to exercise, you can be sure that it is worth it.Aside from all the benefits that come with being healthier, your brain is literally going to its «happy place» when you exercise. Why not start your day off that way? 90003 90002 The benefits of morning workouts are pretty evident, but that does not necessarily make it easy to become a morning exercise person if, well, you hate waking up in the morning. If it’s incredibly tough to drag yourself out of bed to do your morning workout, then try establishing a few «rules» that will help make the adjustment more likely to succeed: 90003 90018 90015 Rule # 1: Put Your Alarm Far Away 90016 90021 90130 90130 90002 If you can reach your alarm clock while lying in bed then it’s too close! 90003 90002 If you have a hard time waking up in the morning, set a loud alarm and place it all the way on the other side of the room.A gentle buzz from a cell phone beside your bed will not cut it. Force yourself to get up. 90003 90018 90015 Rule # 2: Keep Moving 90016 90021 90002 Do not go to the shower and do not sit down for breakfast (or to check your email). Get a small bite to eat, put on your exercise clothes (which you laid out the night before), and get moving! 90003 90018 90015 Rule # 3: Give Yourself Something To Look Forward To 90016 90021 90002 If you’re going to get up and do a workout you hate, you can only expect this morning routine to last for so long.Make sure that your morning workout is something you look forward to. Set your favorite TV show playing as you hit the stationary bike, put on your favorite running playlist, or turn on that audiobook you’re trying to make it through. 90003 90002 90015 Need a «wake-up playlist»? 90016 Start with this one … 90003 90002 90003 90018 90015 Rule # 4: Do not Skip The Warmup 90016 90021 90002 You do not need to spend 20 minutes stretching to get flexible, but you do need to limber up those muscles that are stiff from a night of sleep.Make sure to spend at least 5 or 10 minutes warming up with light movements before you ramp up the intensity. 90003 90018 90015 Rule # 5: Keep It Short 90016 90021 90006 90002 Who has 2 hours to spend exercising in the morning? 90003 90009 90002 Not too many people, but nearly everyone can find 30 to 40 minutes if exercise is a priority. Whatever you do, make it short so that you have plenty of time to shower, eat breakfast, and get to work on time. 90003 90002 One common complaint about morning exercise is the lack of clarity surrounding nutrition.Eat before your workout? Eat after? What to eat? Here are some morning exercise nutrition reminders to help sort it all out: 90003 90018 90015 Eat Small Before Your Workout 90016 90021 90002 Eat a small quantity of high-carbohydrate, moderate-protein, low-fat foods before your workout. A small apple, half of a banana, or even a little yogurt as your pre-exercise meal should be enough to fuel you without bogging you down. 90003 90018 90015 Drink, Drink, Drink 90016 90021 90182 90182 90002 Drink 1 cup of water as soon as you wake up, then keep drinking while you exercise.90003 90002 Your body is dehydrated after sleeping all night. Drink 1 glass of water (250ml) before you begin your workout, and another glass for every 20 minutes you spend exercising. Sports drinks are only necessary if your workout is going to very intense or long in duration (i.e. 2 hours +), which we’ve already established is not the goal for most morning workouts. 90003 90018 90015 Experiment 90016 90021 90002 Experiment to see what you can stomach for various kinds of exercise. If you discover that you can not stomach food at all, simply be sure to eat a little bit extra the night before (not a feast, just a little snack before bed).See what types of food, quantities, and timing provides you with the best energy for your workout without causing upset stomach. 90003 90018 90015 Now You Can Feast 90016 90021 90002 Eat immediately after your workout to refuel your body and prepare you for your day. 90003 90002 Lots of early morning exercisers complain of a ravenous appetite by mid-morning. If your post-workout breakfast never satisfies you, you’re not eating the right foods. A proper post-workout morning meal supplies ample amounts of calories, carbohydrates, protein, and some healthy fat.90003 90002 Here’s my go-to green smoothie that is packed with all of the nutrients you need post-exercise. Again, some experimentation may required to find a balanced meal that works for you. 90003 90002 90003 90002 If you’re not a morning exerciser and you think you might be missing out, then I have a challenge for you … 90003 90002 Grab your calendar and schedule what time and what type of exercise you’re going to do in the mornings for the next week. If you can make it through one week of morning exercise then you can do it again (and do it — put it in the calendar!).Then do it again for the following week … and again … 90003.90000 13 Benefits, Research, Tips, and More 90001 90002 If you’re on the fence about starting a morning workout routine, consider the following benefits. 90003 90004 1. Fewer distractions 90005 90002 Morning workouts typically mean you’re less prone to distractions. When you first wake up, you have not started tackling the day’s to-do list. You’re also less likely to get phone calls, text messages, and emails. 90003 90002 With fewer distractions, you’re more likely to follow through with your workout.90003 90004 2. Beat the heat 90005 90002 In the summer, working out in the morning will feel more comfortable, as the hottest part of the day is 10 a.m. to 3 p.m. It’s recommended to avoid outdoor exercise during this time. 90003 90002 If you prefer outdoor activities, it’s best to work out in the early morning, especially on very hot days. 90003 90004 3. Healthier food choices 90005 90002 An early morning workout could set the tone for a healthier day. 90003 90002 In a 2018 study published in the International Journal of Obesity, 2,680 college students completed a 15-week exercise program.Each week involved three 30-minute sessions of cardio. 90003 90002 The students were not asked to change their eating patterns. Yet, those who stuck with the program made healthier food choices, like eating less red meat and fried foods. 90003 90002 While the study did not test for the best time of day to exercise, the findings show how exercise can inspire healthier eating. Working out early may encourage you to make healthier choices throughout the day. 90003 90004 4. Increased alertness 90005 90002 A morning workout may be a better match for your body’s hormonal fluctuations.90003 90002 Cortisol is a hormone that keeps you awake and alert. It’s often called the stress hormone, but it only causes problems when there’s too much or too little of it. 90003 90002 Typically, cortisol increases in the morning and drops in the evening. It reaches its peak around 8 a.m. 90003 90002 If you have a healthy circadian rhythm, your body might be more primed to exercise at this time. 90003 90004 5. More overall energy 90005 90002 Regular exercise is excellent for boosting energy and reducing fatigue.When you work out, oxygen and nutrients travel to your heart and lungs. This improves your cardiovascular system, endurance, and overall stamina. 90003 90002 By exercising early, you may feel more energized throughout the day. 90003 90004 6. Better focus 90005 90002 Physical activity also improves focus and concentration, regardless of when you do it. But if you have trouble focusing during the day, a morning workout might be just the ticket. 90003 90002 A 2019 study published in the British Journal of Sports Medicine found that morning exercise improves attention, visual learning, and decision-making.90003 90002 In the study, participants completed a round of 8-hour days of prolonged sitting with and without a 30-minute morning walk on the treadmill. On some days, they also took 3-minute walking breaks every 30 minutes. 90003 90002 The days with morning exercise were associated with better cognition throughout the day, especially when paired with regular breaks. 90003 90004 7. Better mood 90005 90002 Physical activity is a natural remedy for stress. During exercise, your brain makes more endorphins, the «feel-good» neurotransmitters behind a runner’s high.It also doubles as a distraction from anxious thoughts. 90003 90002 Morning exercise is a great way to start the day on the positive note. You’ll also feel a sense of accomplishment, giving you an optimistic outlook for the day. 90003 90004 8. Support weight loss 90005 90002 Early workouts may be best for losing weight, according to a small 2015 study published in EBioMedicine. 90003 90002 In the study, 10 young men exercised in the morning, afternoon, and evening over separate sessions. The researchers found that 24-hour fat burn was highest when they exercised in the morning before breakfast.90003 90002 If you’re looking to lose weight, morning exercise may help. 90003 90004 9. Appetite control 90005 90002 In general, exercise helps regulate your appetite by reducing ghrelin, the hunger hormone. It also increases satiety hormones, like peptide YY and glucagon-like peptide-1. 90003 90002 However, working out in the morning may control your appetite even further. 90003 90002 In a 2012 study published in Medicine & Science in Sports & Exercise, 35 women walked on a treadmill for 45 minutes in the morning.Next, researchers measured the women’s brain waves as they viewed photos of flowers (the control) and food. 90003 90002 A week later, the process was repeated without morning exercise. The researchers found that the women’s brains had a stronger response to food photos when they 90075 did not 90076 exercise in the morning. 90003 90002 This suggests that morning workouts may improve how your brain responds to food cues. 90003 90004 10. Increased overall activity 90005 90002 The perks of an early workout do not stop in the morning.According to the same 2012 study in Medicine & Science in Sports & Exercise, morning exercise is associated with more movement throughout the day. 90003 90002 After walking for 45 minutes in the morning, the participants showed an increase in physical activity over the next 24 hours. 90003 90002 If you’re trying to live a more active lifestyle, morning exercise may lend a hand. 90003 90004 11. Blood glucose control 90005 90002 Physical activity is an important part of managing type 1 diabetes (T1DM).But for people with T1DM, it can be challenging to work out. Exercise poses the risk of hypoglycemia, or low blood glucose. 90003 90002 A 2015 study published in the Journal of Diabetes Science and Technology found that morning exercise lowers that risk. In the study, 35 adults with T1DM did two separate sessions of morning and afternoon treadmill workouts. 90003 90002 Compared to the afternoon sessions, morning workouts presented a lower risk of hypoglycemic events after activity. 90003 90002 The researchers think cortisol may be at play.Aside from increasing alertness, cortisol also helps control blood sugar. Lower levels, which occur later in the day, could make it easier for hypoglycemia to develop. 90003 90004 12. Blood pressure management 90005 90002 In the United States, 1 in 3 adults have hypertension, or high blood pressure. Physical activity is one of the best ways to naturally control hypertension. But according to a small 2014 study published in Vascular Health and Risk Management, exercising in the morning may be the best move.90003 90002 Over three separate sessions, 20 prehypertensive adults exercised on a treadmill at 7 a.m., 1 p.m., and 7 p.m. The participants also wore a medical device to monitor their blood pressure response. 90003 90002 The researchers found that the most favorable blood pressure changes happened on the 7 a.m. workout days. 90003 90004 13. Improved sleep 90005 90002 Getting an early workout might be just what you need to get a good night’s rest. The same 2014 study in Vascular Health and Risk Management demonstrated that adults got better sleep on the days they exercised at 7 a.m. 90003 90002 After the morning workout, the participants spent more time in deep sleep and experienced fewer nighttime awakenings. It also took them less time to fall asleep. 90003 90002 Exercising outside in the morning offers even more sleep-related perks. Light exposure early in the day may help increase melatonin levels at night. 90003.90000 20 Morning Exercises That You Can Do At Home 90001 90002 Being a morning person is some kind of a daunting task for most of the lazy lads. But trapped in a confused body, where morning sweating sections are hectic, but ardently wish to be fit and firm? It is easier for us to be a warrior from a wimp if we know how beneficial morning exercises are. But crawling from the bed and getting yourself on wheels to the gym before dawn cracks out is a task. So here are a few morning exercises at home for you to wake up your muscles and kick start your day.So roll out from your bed and work it out! 90003 90002 Morning exercises at home are easier to do when made a habit. Apart from that an early morning workout even before breakfast burns out more calories at a quicker pace and brightens your days. Begin with few lighter ones as your body is still on snooze mode, and then work it out to pump up your blood. 90003 90006 90007 Benefits Of Doing Morning Exercises 90008 90009 90002 90003 90002 It’s always better what all can one reap from these morning sweating sessions.Because once we know the benefits, apparently we stick on to it. Moreover who does not admire for a perfect fit and firm body and that too possible from your comfort one of home. 90003 90002 Early morning exercise before breakfast burns out your fat and calories at a very quick pace. This kick starts your weight loss endeavor and keeps you healthy. 90003 90016 90017 90007 Activate your body and brain 90008 90020 90021 90002 So that’s common sense. Starting your day with a good workout session keeps you moving throughout the day.You’ll become the zippy, chirpy bird running all around with an active brain and body. A morning workout helps you leave behind your sedentary lifestyle back home and starts fresh 90003 90016 90017 90007 Helps in getting a better sleep 90008 90020 90021 90002 Exercise and sleep go hand in hand. Boosting up your metabolic rate with few morning exercises creates a hormonal balance and serves you a good night sleep. Get a tight sleep so that you can build a world of a dream for your life ahead.90003 90002 Now, that we understood a few benefits of doing morning exercises. Let’s just dive into 20 best morning exercise routine that you can do as a beginner at home. 90003 90006 90007 Best Morning Exercises At Home 90008 90009 90002 90003 90040 90017 90007 Single Leg Glute Bridge 90008 90020 90045 90002 Spending all day in sitting position at office weakens your glutes and create lower back problems. Activating them a part of your morning exercise routine does wonder not only for your physique but also for your health.90003 90002 Single leg glute bridge is a simple and effective way to charge your body for the whole day. 90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Lie faceup with bent knees 90020 90017 Extend the right leg out and press the left heel to lift up the hips off the yoga mat 90020 90017 Lower down slowly and repeat for 1 minute 90020 90021 90064 90017 90007 Power Push Ups 90008 90020 90045 90002 Power push-up is one of the most simple morning exercises you can do at home.This exercise will help you lose weight, improve your metabolism, and strengthen your muscles. It uses nearly every muscle in your body and prevents injury. 90003 90002 Push up your chest, arms, and legs to a notch to boost up your morning. 90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Keep an upside V posture by knees bend and butts out 90020 90017 Bend your knees and shift the weight forward, bending your elbows in a full push-up position 90020 90017 Press your hips back up and maintain the V posture 90020 90017 Bounce back and forth between the two postures for about 1 minute 90020 90021 90090 90017 90007 Cat-Camel Stretch 90008 90020 90045 90002 This is a gentle morning exercise at home that stretches and strengthens the muscles which stabilize the spine and abdominals.90003 90002 Stretch your body and light up your mornings. 90003 90002 90007 90052 How to do: — 90053 90008 90105 90003 90016 90017 Kneel down on all four 90020 90017 Round your back, like a camel as though your head will touch your pelvis 90020 90017 This is the camel position 90020 90017 Now arch your lower back and lower and lift your head 90020 90017 This becomes the cat position 90020 90017 Repeat these movements slowly and smoothly for 4 to 5 times 90020 90021 90121 90017 90007 Jumping Jacks 90008 90020 90045 90002 This is a great workout to include in your morning exercise routine as a beginner to pump up your heart rate and blood flow.It also tones up your calves and deltoids too. 90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Stand straight with feet together 90020 90017 Jump up while spreading your arms and legs 90020 90017 Return back to the initial position and repeat for at least 1 or 1 and a half minutes 90020 90021 90143 90017 90007 Inchworm Stretch 90008 90020 90045 90002 Before you drain out sweating warm up your body and mind with these inchworm moves. Inchworm stretch will activate your core muscles, and stretch your back and hamstrings.90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Stand straight with arms by your sides 90020 90017 Inhale and raise your arms overhead, lifting your chest up 90020 90017 Exhale and slowly move down to the floor to press your hands flat on the floor 90020 90017 Bend your knees until your palms are on the floor 90020 90017 Lower your torso into a full plank position. 90020 90017 Bring the shoulders overhand, shifting the weight forward 90020 90017 Release your hips gently and arch your lower back, lifting up head and chest to the ceiling 90020 90017 Exhale and lift yourself up to the plank position.Hold for 1 count 90020 90017 Now walk your hands back to the initial position and repeat 90020 90021 90177 90017 90007 Double Leg Lift 90008 90020 90045 90002 This exercise is an effective ab exercise, working for both upper and lower abs. It is an ideal core strength builder when performed correctly. Though it is challenging, it can be an excellent morning workout routine for beginners. 90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Lie face up on a mat or floor 90020 90017 Extend the legs up to the ceiling, till your body forms a 90-degree angle 90020 90017 Keep your arms by sides 90020 90017 By engaging your core, gently lower the legs down to the mat 90020 90021 90201 90017 90007 Squats 90008 90020 90045 90002 Squats are always feasible, home or gym.Squats are the best morning exercise for weight loss. Along with that, it strengthens the legs, hips, and knees all at once. 90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 With your feet slightly more than shoulder width apart, raise your arms in front of you 90020 90017 Sink into a squat position, by bending your knees and pushing the butts out. 90020 90017 Push yourself up with your heels back to the initial position and repeat 90020 90021 90223 90017 90007 Calf Raises 90008 90020 90045 90002 An effective morning exercise to make sure that your calf muscles are strong so that you can tirelessly walk around the whole day.90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Stand on a raised surface 90020 90017 Place the balls of your feet on the step and let the heels hang off 90020 90017 Raise your heels and pull your abs in 90020 90017 The heels should be higher than the balls 90020 90017 Hold for a count and repeat for at least 1-2 minutes 90020 90021 90249 90017 90007 Crunches 90008 90020 90045 90002 Strengthen your abdominal muscles with this cool and easy morning exercise. 90003 90002 This is one among the best morning exercise for weight loss, as the workout strains your abs, burning out the calories.90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Lie flat on your back on a floor or mat 90020 90017 Bend your knees, keeping your feet flat on the floor, hip-width apart 90020 90017 Place your arms behind your head , and lift your shoulder blades off the mat gently 90020 90017 Lower yourself back with slow and steady motion 90020 90021 90275 90017 90007 Jump Rope 90008 90020 90045 90002 It is an extremely effective form of cardio respiratory exercise. If done regularly, it strengthens your calf muscles and helps in improving the elasticity of the surrounding tendons and fascia.This reduces the risk of lower-leg injuries. 90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Stand straight with your feet shoulder width apart 90020 90017 Hold the jumping rope with both your hands on sides 90020 90017 Now initiate the jump by swinging the skipping rope overhead and back to the initial position 90020 90017 Repeat for at least 1 minute at the initial stage and gradually increase it once you get comfortable with it 90020 90021 90299 90017 90007 Burpees 90008 90020 90045 90002 Wake up your cores, glutes chest and triceps with this active morning exercise.90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Stand straight with closed feet 90020 90017 Now squat down and keep your hands on the floor 90020 90017 Firmly planting your hands on the floor, jump your feet back and land with straight legs 90020 90017 Now lower yourself down to a push-up position until the chest touches the floor 90020 90017 Keeping your hands on the floor, pop your feet back into a squat using hips 90020 90017 Explode into a jump and land on your feet softy 90020 90017 Now repeat the workout for around 1 minute 90020 90021 90329 90017 90007 Knee Tucks 90008 90020 90045 90002 Jump up high and tone up your calves, hips, and core.Begin your morning with a super active workout. 90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Stand with feet hip width apart 90020 90017 Jump, tucking your knees towards the body 90020 90017 Endure your knees are higher as possible 90020 90017 Land smoothly and repeat 90020 90021 90353 90017 90007 Alternative Forward lunges 90008 90020 90045 90002 These lunges are the best morning exercises for your lower body and your heart. It activates almost all your leg muscles and trains your body on fire.90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Stand straight with feet hip-width apart 90020 90017 Take a step forward by bending your knees and lower your body towards the floor 90020 90017 Both knees should be bent at 90 degrees, one forward and the other backward 90020 90017 Back off the front leg with a push or a jump and alternate sides. 90020 90017 Repeat for 10 reps on each side 90020 90021 90379 90017 90007 Yoga 90008 90020 90045 90002 Yoga is the art of mastering your mind and controlling your body.Practicing yoga while the rising sun is up, early in the morning boosts up your metabolism and ease out your stress hormones. It releases your happy hormones, keeping you fresh and alive all day long. It also enhances your concentration power and endurance which might save your worst days. 90003 90002 Start with a sun salutation pose and then go on with few like a downward facing dog, trikonasana, boat pose, etc. 90003 90389 90017 90007 Mountain Climbers 90008 90020 90045 90002 Roll out from your cozy bedsheet and push your knees to chest to tone up your shoulders, chest muscles and triceps at home.90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Lie down in a push-up position, with hands on the floor under your shoulders and toes curled in. 90020 90017 From head to heels strain every bit of your body muscles, to keep your body straight 90020 90017 Pull in your left knee towards your chest and keep the right leg straight out 90020 90017 Alternate with the ides and repeat doing on each side for 1 -2 minutes 90020 90021 90413 90017 90007 Balancing Table Pose 90008 90020 90045 90002 Brighten up your morning with a classic yoga pose which boost up your memory and concentration level.90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Kneel on your knees on all four 90020 90017 Look down between palms and keep your back flat 90020 90017 Exhale, raise your left leg and right arm simultaneously, parallel to the floor 90020 90017 Hold for a count, now inhale and lower arm and leg 90020 90017 Repeat the same on the other side and continue for 10 reps on each side 90020 90021 90439 90017 90007 Lateral lunge With Knee Drive 90008 90020 90045 90002 Lateral lunge with knee drive works your gluteus medius (the muscle on the side of your butt), abdominal muscles, and quads.90003 90002 Kick start your lazy morning with the mix of a lunge and a knee drive together. 90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Stand tall with your feet together and arms by your side 90020 90017 Bring your palms together in front of your chest 90020 90017 Now lunge towards one side, say left, with a big step and bending left knee 90020 90017 The right leg should be straight 90020 90017 Now press the weight onto the left foot and shift the side to the right.90020 90017 Return to the standing position and then repeat 90020 90021 90469 90017 90007 Walking 90008 90020 90045 90002 Walking is a refreshing and sweating morning exercise that anyone can practice at home. A 30 to 40 minute brisk and continues walk can burn a whole lot of calories from your body. Enjoy nature and walk through the ethereal beauty of it. If not, you can jog around your park or even in the garden in your home. 90003 90477 90017 90007 Planks 90008 90020 90045 90002 Brush out your excuses of having lower back pain and not doing exercises.Planks are super effective morning workouts that everyone even with back pain can adhere to. 90003 90002 90007 90052 How to do: — 90053 90008 90003 90016 90017 Kneel on a mat on all four 90020 90017 Now stretch your legs back one at a time to be in a plank position 90020 90017 Your hands should be under the shoulders and legs straight 90020 90017 Engage your cores and hold up for around 1 minute and back on 4 90020 90021 90501 90017 90007 Zumba 90008 90020 90045 90002 Sometimes you do not have to hit the gym for sweating sessions.Rather you can sweat your heart out, with rhythmical dance moves of Zumba. Rise up to the rhythms of Zumba beats and dance it out with the shining sun within your comfort zones. 90003 90002 So these were the best morning exercises at home that you can add to your morning routine as a beginner. Now, what’s keeping you still on the bed, rise and shine for a healthy and refreshing morning. 90003.