10 simple exercises for energetic mornings

Exercise in the morning at home or outdoors to reduce belly fat or exercise is great. In addition to exercising to lose weight, lose weight, lose belly fat, exercise is also the simplest way to have an energetic morning. If you don't have time to go to the gym, there are other great options that can help you train your body after getting up at home and the following 10 exercises are some of them.

One note is that before starting, the most important thing is to open the window so that the outside air can enter the room and warm up your muscles. This will help you avoid injury or pain after practicing and breathing more easily during exercise.

Let's start!

Morning exercise 1: Rotate

Purpose: Relax your arms and shoulders.

How to do it: Imagine your body is a pillar and each arm is a rope with one end tied to the top. If someone turns the column, the string will swing from side to side. You will do the same. Stand up straight, legs wide with shoulders, loosen both hands completely and begin to rotate around the axis imagining straight to the spine. Gradually increase the speed of rotation, and always remember two things: stand upright and don't move your position.

Time: You can do this exercise until you feel comfortable, but make sure to count the breath count (breathing in - exhaling), for example, you can apply 6 beats (3 - 3 ), 12 beats (6-6), 18 beats (9-9) .

Morning exercise No. 2: Keep your balance

Purpose: Exercise agility, balance, coordination and improve blood circulation in the legs.

How to do it: Stand with your right foot, lift your left leg up so that your thigh is parallel to the ground (or higher). Left hand raised but no need to straighten, right hand lowered. The hand spreads and relaxes as if you are holding two balls. Then close your eyes and try to keep the balance. Repeat this exercise 3 to 5 times and can change your legs.

Time: You can do this exercise until you feel comfortable but at least 10 seconds.

Morning exercise 3: Roll up

Purpose: Train the spine, improve blood flow through the spinal cord, relieve stress and fatigue.

How to do it: Sit on the floor, raise your legs forward, hands touching your feet and try not to touch your head. At this time, the entire body weight is put on the back and you need to pay attention to maintaining regular breathing.

Time: Minimum 12 times.

Morning exercise 4: Shake

Purpose: Relaxing the spine, especially the shoulder bone. This exercise should be combined with the roll exercise.

How to do it: Lie down, right hand hugging the left shoulder and left hand to hold the right shoulder. Then, steadily lift the upper body and lower it so that the head does not touch the ground.

Time: Minimum 12 times.

Morning exercise No. 5: Straighten

Purpose: Relax your body and relax, should be combined with swaying and rolling exercises.

How to do it: Lie down, arms stretched straight through your head and hands crossed together. The legs are straight, closed and the tip of the foot does not spread out to the sides or upright.

Time: You can do this exercise until you feel really comfortable.

Morning exercise 6: Create a "candle" posture

Purpose: Improve blood circulation in the brain and affect the whole body. Regularly doing this exercise also helps improve memory, mental and effective, reduce sleep hours and regulate breathing.

How to do it: Lay down on the floor, two hands placed on the waist, the upper arm resting on the floor to support the person to stand up so that the legs stretched towards the ceiling. However, you should not put pressure on your neck muscles.

Time: Depending on the health and physicality you can align the corresponding time.

Morning exercise lesson 7: Cobra posture

Purpose: Make your back stronger and your spine more flexible.

How to do it: Lie down on your stomach so that your head and upper body are raised, your belly touches the floor. Two forearms were straight, parallel and leaned on the floor, eyes looking straight.

Time: Depending on the health and physicality you can align the corresponding time.

Morning exercise No. 8: Bend

Purpose: Stimulate digestive organs and prevent calcium from condensing in joints.

How to do it: From the kneeling position, lower the body so that the thighs press on the lower leg and gradually lie on the floor so that the whole leg does not move, the head is bent to the ground, the hands stretch straight ahead. .

Time: Perform this exercise until the state of complete relaxation is reached.

Morning exercise No. 9: Posture "braided rope"

Purpose: Improve flexibility and flexibility of the spine, stretch the muscles and reduce waist size. In addition, this exercise also helps reduce back pain effectively.

How to do it: Sit on the floor with your right leg bent, pressing against your thigh. The left leg crossed over to the right leg, the left arm was back to support and the right hand placed lightly on the left thigh. Rotate the person in the direction of the hand against the floor.

Time: Do this exercise until you feel comfortable and don't forget to maintain regular breathing.

Morning exercise lesson 10: Stretching back

Purpose : Enhance the spine, lower back muscles and tendon relaxation.

How to do it: Stand up straight, your legs spread out at your shoulders. Hands stretched out on both sides, stretched out, forming a right angle to the body. Hold this position for a few breaths before moving into a new position. After that, lower the body so that the right hand touches the right leg knee, the left hand is straight up, the eyes look straight. Maintain the movement for a few breaths and continue to put your right hand to the left of the foot, the left hand stretches straight up towards the ceiling.

Time: You can practice until you feel comfortable.