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15 Minutes Exercise In The Morning

Morning Exercise in 15 Minutes – Many people complain that they function as optimum in the morning. Working perfectly justified if we think that the body has had a long rest during the night, unable to activate its functions instantly when we wake up to go to work, college or school. However, this is not impossible, if we give him a little push and this impulse as gymnastics in the morning for 15 minutes are enough after we wake up to have a different mindset in the day that awaits us.


What benefits does gymnastics in the morning

There are at least four benefits that brings morning gymnastics for the body:

  1. You wake up really 15 minutes of exercise help breathing, circulation and muscles to recover. This is well warmed and relaxed, the body is ready for a new day.
  2. You are more tonic and more active: morning gymnastics provides you with the energy you need all day. You will be active and moving all day, envy those who are infirm and ineffective.
  3. You keep silhouette: any physical activity, gym in the morning will help you activate your muscles that will burn calories. 15-20 minutes of gymnastics for seven days can successfully replace two sessions of aerobic fitness or weekly.
  4. Sleep better: it is scientifically proven that physical activity, regardless of its duration and time of day it is practiced, favors a quiet and restful sleep.

Morning exercise – toning in 8 minutes

To tone the lower body, buttocks, thighs and calves morning exercises are recommended. While you exercise, hold in each hand at least 500gr of weight. With buttocks and abdomen tense, back straight and your arms at chest alternative whisking them, go right leg forward, then bend it to 90 degrees, while the left foot sits on top. Return to starting position keeping your back straight and feet approaching. Performs series of 10 lunges on each leg.

Continue morning gymnastics with upper body training. Stand up and stretch your arms horizontally. Perform 20 small circles with your arms in one direction, then another 20 in the other direction. Keep your arms horizontally, “beating” the air power, from top to bottom. End this short upper body workout of making 20 resolutions arms wide, first from the back to the front, then from front to back.


morning-exercise-in-15-minutes

 


Breathing exercises, morning gymnastics required

Correct breathing has positive effects on stress, bowel and sleep. Makes 15 minutes of gymnastics in the morning and do some breathing exercises. They should not take you more than two minutes. Lying down on a hard surface and lay a hand on the chest and the other hand on the abdomen. For five seconds, breathe through your nose, swell your belly. Block your breath for the next five seconds, and then exhale through the mouth for ten seconds, removing all the air in the abdomen. Repeat this exercise 5 times.


End morning gymnastics with stretching

During exercise, the muscles were oxygenated. Therefore it would be good to stretch them to remove toxins from them and relax them. If you happen often to confront muscle or joint pain, or if you stay seated all day, stretching will help you feel more relaxed muscles.

Stand up, with legs slightly apart and stretch your arms above your head, stretching them to the sky. Hold for 15 seconds inhaling and exhaling deeply. Repeat this stretch three times, and then change the exercise.

Bend leg back and grab right ankle with your right hand, so that the heel to touch the buttock. Hold the position for 15 seconds, and then change leg. Sit then ground with legs extended and lean in front to grab your ankles with your hands. Hold this position ten seconds and repeat it three times. Finally, morning gymnastics ends with the next position: Lie on your back and bring your knees to your chest to relax the lower back. You will get used to do gymnastics in the morning if you perform it regularly. It may be a bit difficult until you get into the rhythm, and after it will come as a usual reflex. You will fully benefit from this activity, it will take stress away and your body will feel happy.

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