Regular exercise makes you feel better. If you can choose when to exercise, experts recommend morning exercise. Morning exercise helps you have a positive mindset throughout the day.
Famous fitness expert Liz Davis“Exercise is useful not only to relieve tension in the body, but also to develop endurance and the ability to deal with stress. The less stressed you are, the more energy you can use for the day.”
New York University Rheumatism Scholar Magdalena Cadet“Active movement has a profound effect on mental health by clarifying the mind and strengthening judgment.” “When you exercise, your body produces endorphins, a hormone that makes you feel better. This hormone stimulates the brain, helping to move away from anxiety and build confidence.”
In addition to boosting energy and reducing stress, Cadet said morning exercise is beneficial for many internal and external functions of the body, including boosting metabolism. Regular morning exercise can improve your sleep habits.
″Exercising early in the morning will change your body clock, resulting in more agility in the early hours. That this can improve the quality of your sleep. Research There are results.” This study showed that 7 in the morning is the best time to exercise.
Committed to morning exercise can feel a sense of accomplishment in itself. The best way to exercise is to do what you enjoy. Exercise should not be felt as a’bee’. Exercise should be done to make you feel better. However, among the various exercises, there are other exercises that are clearly effective. If you want to get the most out of your morning exercise, which exercise is best? Morning exercises recommended by experts are as follows.
1. Quickly and simply warm up with a jumping jack
Personal trainer Lisa Matteo suggested doing a quick full-body workout before starting a morning workout or if you want to do simple exercises. Mateo to increase the heart rate”Jumping jackOr knee high jump with some aerobic exercise Quadriceps femoris, He recommended stretching the hamstrings (muscles and tendons in the back of the thigh), buttocks, shoulders, and triceps”.
2.’Tree pose’ to strengthen legs and core
According to Peloton Yoga and Meditation Instructor Christine McGee,’Bruxia Asana’ or ‘Tree poseThe standing yoga pose known as’is the perfect starting point for your morning workout. McGee said this posture “increased balance and stability of the legs and core.” McGee believes in yoga movements as “helping to focus on the mind.” This is an important factor that “sets me in the center for a successful day”.
In order to properly practice the’tree pose’, McGee teaches students to “start with straight waist, shoulders and feet together.” ″When your feet are balanced and stable, move your weight to your right foot and lift your left foot off the floor. Bend your left knee and place your left foot on the inside of your right thigh.”
Once the legs are in a stable position, the arms may remain in a prayer position or may be raised above the head. McGee advised anyone who finds it difficult to balance “put your hands on a wall or table, or keep your feet low in the ankle position.” This position can be held for 5-10 breaths and then repeated in the opposite direction.
3. A’prone dog (down poison)’ posture that wakes up the body and brain
Another great yoga move you can do in the morning is’Prone dog‘It’s a posture. This posture is a posture that prepares the body to’stretch and strengthen the whole body’. McGee also said that this posture “it’s bleeding through the brain, which is great for waking up.”
As the name suggests, McGee explains that this movement “reminiscent of the way the dog wakes up from a nap and stretches its entire body in a nice circular shape.” Humans can imitate this movement by starting with their wrists on their shoulders and toes. As you exhale, push your hips up and straighten your legs. Continue pushing gently upwards while pulling your arms while moving your shoulders away from your ears.
4. The best’dead bug’ exercise to strengthen core and prevent back pain
Davis in the morning to help with core stability ‘Dead bugHe said he likes to do an action called’. “I work hard with this exercise to strengthen my core muscles and prevent injuries below my back.”
This movement is best done on a thick mat. Maintaining a proper posture is essential. For this exercise, Davis instructs the client to “bend your knees, spread your feet flat on the floor, and lay your arms straight next to your torso.” “The main goal is to hold your waist firmly to the floor while you are moving.”
In the starting position, raise your elbows over your shoulders and raise your hands with your fists facing each other. Exhale and slowly lower your knees and legs straight above your hips until your right arm and left leg are just above the floor. Beginners should aim for 2-3 sets of 5 stars on each side.
5. Squats to strengthen ligaments and connective tissue
Cadet SquatThe reason I prefer to squat is that it improves many body functions at once. ″Squats are one of my favorite exercises in the morning. It strengthens the ligaments and connective tissue and is a great help in improving mobility.”
However, if there are any injuries or bad parts on the body, it is also an exercise to be aware of, Cadet said. “People with knee, back, and hip problems should avoid squats or proceed under professional supervision.”
Correct posture is important for squat. Start with your knees bent and your feet flat on the floor. “The hips and ankles should be facing out,” Cadet said. “You shouldn’t stretch your knees over your toes. Also, you shouldn’t spread your legs shoulder-width apart.”
Beginners should aim to stay there for 5 seconds and repeat 10 to 15 times. Aim to sit more deeply when doing squats with arms stretched, lighter weights and more.
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