How to Compose an Exercise Package for Morning Charging

For morning exercises it is very convenient to use ready-made sets of exercises, compiled by professional trainers. Now it's easy to buy CDs with classes or perform exercises together with TV hosts, many interesting options are also offered on sports Internet resources, but it will not be difficult and easy to compose a simple complex, the main thing is to observe the following principles:

• At each lesson, try to involve as many muscular groups as possible;
• The complex of exercises build, using the principle: from the simpler to the complex (in the technique of execution), from the easier to the difficult (on load);
• Start with walking or gentle stretching, walking is considered preferable: although it uses the most powerful muscles (legs), but due to its habitual for a person does not create a special strain on the body, which is undesirable immediately after awakening, and besides, it sufficiently increases the excitability Nerve centers, stimulating cardiac and respiratory activity;
• For the main part of the exercise are selected according to the anatomical principle - for the muscles of the shoulder girdle and arms, for the trunk and abdomen, for the legs and, finally, for the entire musculature;
• Complete the set of exercises with movements that require less intensity of execution, their goal is to smoothly reduce the load;
• The choice of the maximum load should be limited to the mandatory condition - after performing the morning exercise, you should not experience fatigue, otherwise your efficiency at the beginning of the working day will be reduced;
• Women experts recommend that special attention be given to the muscles of the back, as this part of the musculature usually lags behind in development, which eventually leads to the appearance of a stoop, a round back with protruding scapula, and this in turn threatens to worsen the mobility of the chest and weaken the tone of the abdominal muscles ;
• People of retirement age are recommended to perform daily all kinds of body movements during charging: brushing, elbow joints, head and shoulders movements, do not forget about the torso inclinations (forward - back, right - left), twists ("twisting" of the spine) Circular movements of the pelvis, swinging legs (forward, backwards, backwards), squats and deflection lying on the stomach;
• As you train, increase the number of repetitions of each exercise, and the duration of charging is up to 20 minutes;
• Practice in a ventilated room.

Here is an example of a simple set of exercises without subjects:

1. Walking in place.
2. Raising on the toes (once - hands up, two - sideways).
3. Performing slopes to the side (arms above the head).
4. Tilting forward - back.
5. Circular rotation of the trunk.
6. In an emphasis laying flexion and an extension of hands (push-ups from a floor).
7. Squats.
8. Mowing movements with your feet to the sides.
9. Walking in place.