How are morning exercises beneficial for men and women, boys and girls?

To always feel cheerful and productive, you need not only to eat rationally, take care of body hygiene and maintain a work schedule, but also systematically engage in physical exercise. A person must be prepared for them. Morning exercises for men and women, boys and girls, adults and children serve this purpose. It not only helps to awaken the body and activate the activity of all its systems and organs, but also improves the physical condition of a person.

You need to practice in a well-ventilated room, and in warm weather - in the open air. The suit should be light and not restrict movement.

When performing exercises, breathe without delay, deeply and rhythmically. You need to inhale through your nose, while exhaling through your mouth. After movements that cause increased heart rate and breathing, you need to walk around the room for 30-90 seconds. After strength exercises, it is recommended to relax the muscles.

Your morning exercises should not make you feel tired at all. That is why all men and women need to smoothly move from simple exercises to more labor-intensive ones, and gradually increase the load on the body. At the same time, this load increases by increasing the complexity of the exercises, increasing the number of repetitions, accelerating the speed and tempo of movements and reducing pauses between individual exercises in the complex. Include exercises in running, jumping, throwing, swimming, rowing and lifting weights.

For older people, as well as anyone suffering from chronic diseases of internal organs and the nervous system, it is especially important to monitor the gradual increase in load. After each exercise, they need to walk around the room, take 3-4 deep breaths and full exhalations. Those who have sclerotic changes in the blood vessels and organic diseases of the central nervous system should not do exercises at a fast pace they should avoid rapid bending of the body and other movements associated with lowering the head down. In some cases, it is advisable to perform some exercises while lying down. The horizontal position of the body with the head raised facilitates the functioning of the cardiovascular system and is useful for older people and sick people.

Further in this section of our website there are five complexes for children 7-10 and 11-14, girls and boys 15-17, men 18-30, 31-40, 41-50 years old, 51 years and older, girls and women 18 -30, 31-40 years, 41 years and older. These exercises are designed for people who do not have any significant pathological abnormalities in their health. The duration of morning exercises is 10-40 minutes.

Each complex must be performed for 7-10 days, then move on to the next one. When, after 35-50 days, all the complexes have been used, you should start again from the first, but increase the number of repetitions of each exercise. After 7-10 days, move on to the second complex, after that - to the third, then to the fourth and, finally, to the last, fifth.

Subsequently, you will be able to create new combinations of exercises that you will master. People aged 17 to 45 years can include any of the exercises we recommend in their new complexes. Children and adults over 45 years of age should use the exercises recommended for their respective age groups.

A gradual increase in the total number of repetitions, as well as an acceleration in the tempo of movements, ensure a gradual increase in physical activity. Without it, the body gets used to a certain job, and the level of its physical fitness will not increase. A wide variety of exercises promotes uniform and harmonious development of all muscles.

Morning exercises awaken the body and improve a person’s physical condition. But you can gain strength, become resilient, and improve your health only by supplementing gymnastic exercises with a weekly motor regimen.

Scientifically based standards are presented in complexes that form the basis of the domestic system of physical education. Persons who regularly engage in physical exercise and have a doctor’s permission are allowed to comply with the standards. For preparation, groups are created, classes in which are taught by fitness instructors, as well as physical education methodologists and teachers. Primary medical examination is usually carried out by a medical unit or health center. All students regularly undergo medical examinations and examinations.