Aren’t the mornings good? As it happens, the main thing is to start it with the right charge.
Few people are 100% satisfied with their own reflection in the mirror in the morning. Follow this complex to get rid of bruises under the eyes, swelling and “wrinkled” face.
- In the “standing” position, tilt your head to the right and left alternately, trying to reach your shoulder with your ear. Then slowly turn your head from side to side.
- Keep your head still, look up, hold your gaze at one point. Then look left and right, up and down, and diagonally. The exercise should be performed in front of a mirror.
- Press the tips of your middle fingers to the corners of your mouth. For a count of six, stretch your mouth in a smile. And then, for six seconds, tense the muscles of the lower part of the jaw, as if you want to make the sound “y”. Repeat the exercise.
- With your middle fingers, touch the corners of your mouth, smiling for 6 counts, and stretch the corners of your mouth towards your temples. Hold this position for 6 seconds and slowly return to the starting position. Repeat.
- Fold your arms just below the back of your head and at the base of your skull make 36 rubbing movements from side to side. The rush of blood stimulates brain activity.
- Press your fingertips against the outer corners of your eyes. In a circular motion, “draw” circles from the outer corner to the inner corner and under the eyebrow.
They say that Monday is not the hardest day and Tuesday can give him a head start. And after the first tiring day at work, waking up in good health is not so easy. Here’s a “light” charging option that will help you cheer up. You don’t even have to get out of bed!
After waking up, stretch your entire body gently. Roll over onto your stomach and stretch again. Then sit on the edge of the bed, stretch your arms over your head and sit for a couple of seconds. Feel the spine lengthen. Stretch in different directions and release tension from your hands. Place your right palm on your head and pull it down. Repeat on the other side. Interlace your fingers behind your back and lean forward, trying to raise your hands as high as possible above the bed. Feel the stretch in the shoulder area. Lie on the bed, stretch your arms along your torso and twist the “bike” with your legs. Make sure that your back is pressed against the surface.
The week is in full swing. Time to give your body a more serious load. Exercising on an empty stomach will help you burn all unnecessary pounds and tone your body.
Squats + side bends. Feet shoulder width apart, hands behind the head. Squat, stand up and bend over to the right. Repeat the same on the other side. Do the exercise for 30 seconds.
Push-ups + boat. Lie on your stomach, lift your arms and legs straight up and linger in this position for one count. Then squeeze out and return to the “boat”. You need to complete 30 sets.
Running on one place. For one minute.
“Scissors”. Lie on the floor and lift your legs 90 degrees. Cross your legs first from side to side and then from top to bottom. Feel the abdominal muscles “burning”.
“Bridge”. A good exercise for the back, abdomen and buttocks, and an equally good stretch. Great end to your workout.
The weekend is coming soon, and there is still a lot of work. How do I find time to charge? A short cardio workout is the best solution. Do each exercise for 2 minutes and make three circles.
Burpee. One of the most popular home exercises for the whole body. Sit down, touch the ground with your hands, transfer your body weight to your hands and take a horizontal position while jumping. Hold the plank position for a few seconds, then gently bend your elbows. Get up and in the jump return first to the squat, then to the standing position. Make the exercise more interesting by doing it diagonally.
“Pistol”. The exercise, familiar to everyone from childhood, perfectly trains the back and front of the thigh.
Jumping from the squat up. And cardio, and the load on the buttocks and legs at the same time.
Lunge + kick forward. Try to keep your back straight.
Great day for Pilates. Light static exercises for 10 minutes will wake up the body and warm up the muscles well. Play any Pilates video tutorial on Youtube and enjoy your workout.
Finally, the long awaited weekend! You can sleep until lunchtime and have a good rest. What is a good vacation? That’s right – training! Put on your sneakers, grab a girlfriend or boyfriend and run to the nearest park or sports field. Morning jogging, exercising in the fresh air, rollerblading … It doesn’t matter what you do, the main thing is not to sit at home. And then – with a clear conscience in a cafe, chatting, drinking coffee and eating croissants.
There is no better day to do yoga. Do not torture yourself with an excessive load, because tomorrow you will have a working week. Slow, smooth asanas will relieve the head from unnecessary thoughts, and the body from tension. Breathe deeply with each pose and relax.
Tadasana, or mountain pose. While standing, stretch your head up and press on the floor with your heels. Hands are lowered and relaxed. Close your eyes and breathe.
Marjariasana, or cat pose. Get on all fours. As you inhale, bend in your back, as you exhale, round your back and look at your knees. The pose will help increase the flexibility of the spine, reduce menstrual pain, and strengthen the abdominal muscles.
Dhanurasana, or bow pose. Lying on your stomach, lift your bent legs, grab your ankles and bend back. Sway back and forth, feel the muscle tension. Exercise returns youth to the spine, stimulates the endocrine system, improves brain function and forms the correct posture.
Child’s pose. Sit on your heels, bend over and extend your arms in front of you. Put your head on your knees. Stretch your arms forward, stretching your back. Don’t forget about deep breathing. The asana relieves tension in the back, shoulders and chest, stimulates the internal organs and increases the flexibility of the spine. It helps to fight stress and anxiety, and this is what the doctor ordered before the start of the working week!