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Зарядка утром:упражнения Перейти к контенту
Если вы мечтаете хорошо выглядеть, вставать засветло и сбросить несколько килограмм, то вам непременно нужно заняться утренней зарядкой. Всего тридцать минут утренней зарядки наполнят ваш организм энергией и жизненной силой на целый день. К тому же занятия зарядкой изменяют психологическое состояние человека, делая его позитивным и жизнерадостным. Уже через пять-шесть дней после начала занятий можно ощутить на себе всю прелесть зарядки. Утренняя зарядка прекрасно сказывается на работе организма, он просыпается, равно так же, как и мозг человека. Для того чтобы чувствовать себя энергичным и бодрым на протяжении всего дня, нужно каждое утро уделять зарядке минимум пол чаcа.
Режимность действий В самом начале вставать по утрам будет сложно, ведь кто не хочет лишний часок поспать перед работой? Но позднее, через неделю, организм привыкнет к такому распорядку и вам уже не надо будет себя насильно заставлять. Тело привыкнет к тому, что сразу после сна ему нужно будет выполнять определенные физические нагрузки. А когда утренняя зарядка войдет в систему, она действительно будет приносить не только удовольствие, но и пользу. Вы сможете расслабляться, полностью погружаясь в упражнения и не думать ни о чем. К тому же утренняя зарядка запускает метаболизм, а он в свою очередь увеличивает количество расходуемой энергии, благодаря чему можно сбросить несколько килограмм. Утренняя тренировка намного эффективнее обеденной или вечерней. Помимо всего прочего, зарядка помогает справляться со своим аппетитом, что довольно-таки сложно для обычного человека. За счет правильного питания можно будет контролировать свой вес, и удерживать себя в форме. Ученым также удалось доказать, что утренняя зарядка, упражнения которой выполняются ежедневно, способствует активизации мозга. Люди, которые регулярно занимаются зарядкой, намного лучше справляются с работой. Если у вас имеется тренажерный зал дома, то зарядку можно разбавить физическими упражнениями. Однако после занятия на тренажерах лучше всего принимать контрастный душ, он не только бодрит, но и заряжает энергией. Если в точности следовать режиму тренировок, то организм перестроиться и сон станет крепким и здоровым. Не зря занятия зарядкой предписывают тем людям, у которых имеются проблемы со сном. Именно поэтому ранние пробуждения никогда не вызывают чрезмерной усталости, а наоборот наполняют организм силой. Итак, подведем итоги. Регулярные занятия утренней зарядкой позволяют нормализовать сон, оздоровить и укрепить организм, активизировать метаболизм, сбросить лишние килограммы и снять сонливость.
Комплекс эффективных упражнений для утренней зарядки Упражнения для разминки головы Медленно вращаем головой, поочередно, сначала вправо, затем влево. Наклоняем голову поочередно вниз и вверх. Поворачиваем голову в одну сторону, затем другую (может наблюдаться хруст в шее). Упражнения для рук и плеч Вращаем сначала левое плечо, затем правое. Вращаем оба плеча одновременно. Вращаем ровными руками, изображая круг в воздухе. Маховые движения рук, одна опускается вниз, а другая поднимается вверх (упражнение нужно делать резко). Руки полусогнуты в локтях, движение аналогично предыдущему упражнению, только теперь руки надо отводить назад. Разогрев кистевых и локтевых суставов Соединив обе ладони, вращайте руками, вырисовывая круг. Согнул наполовину руки в локтях, вращайте ими поочередно, то в одну сторону, то в другую. Упражнения для туловища Раздвиньте ноги на ширину плеч, произведите плавный наклон к полу (ладонью нужно постараться достать до пола). Поместите руки на пояс и выполняйте вращательные движения тазом. Положите одну руку на пояс, а вторую удерживайте рядом с головой. Произведите наклон в сторону той руки, которая находиться рядом с головой. Упражнения для ног Поочередно выполните маги ногами. Примите удобную позу и начните приседать, не отрывая пяток от пола. Соедините ноги вместе и поднимайтесь поочередно, то на один носок, то на другой. Пожалуй, это все упражнения для утренней гимнастики. Для достижения максимального эффекта каждое из упражнений нужно повторять от девяти до десяти раз. Чтобы преумножить результат, можно воспользоваться комплексом силовой зарядки.
Силовая зарядка Упражнения для пресса Лягте на ровную и твердую поверхность (желательно на пол). Поднимайте туловище, стараясь руками достать до колен. Поднимайте прямые ноги, не отрывая поясницы от пола. Прыжки Возьмите скакалку и попрыгайте какое-то время, периодически ускоряясь и замедляясь. Упражнения для растяжки Сядьте на полушпагат (согните одну ногу в колене, а другую вытяните на максимум вдоль пола) и выполните растяжку. Смените ногу. Сядьте на пол, расставьте ноги на максимально возможную ширину и поочередно наклоняйтесь к ним. Не забывайте о том, что комплекс силовой гимнастики можно дополнять и расширять по своему усмотрению. Главное помнить, что зарядка должна быть в радость, а не в тягость!
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