stretch 1

4 morning exercises for girls and men

Simple exercise can help reduce your risk of heart attack, heart attack, stroke, and a host of other diseases. Scientists emphasize that it is not necessary to introduce heavy exercise into your daily routine; it is enough to perform simple exercises, including walking.

We were, of course, concerned about the health of our readers and decided to prepare a short list of exercises. Do all the exercises on an empty stomach, immediately after waking up. Just drink a glass of water to make your blood thinner. During sleep, we lose some of the fluid through sweat, and we also go to the toilet, so our blood becomes thicker, and increasing the circulation of thick blood is a bad idea.

1. We start by stretching the muscles of the thighs and back

Lie with your back on the floor. Now twist your right leg and pelvis to the left so that your knee touches the floor. With your left hand, place your leg under the knee and pull it towards you. Now bend your left leg at the knee, and with your right hand grab your foot and also pull towards you. You are in this position for 45 seconds, then return to the starting position and exercise on the other side. Spend 5-7 minutes on this exercise.

2. Grab a crab

morning exercise

From the previous position, sit on your ass, pull your legs towards you and lean on your hands. Now lift your pelvis off the floor by 10-15 centimeters, you should be comfortable in this position. Now lift your pelvis up and throw your head back. Lift one hand off the floor and do the exercise over your side. Stay in the top position for the maximum amount of time. Spend 3-4 minutes on this exercise.

3. Dog head down + rock climber

morning exercise for girls

Stand at close range lying. Look down. Now lift your pelvis up and keep your back straight, you will feel your muscles stretch in your back. Hold for 5-10 seconds and lower yourself. As you descend, pull your right leg to your stomach, and then return to the starting position. Repeat this movement with the other leg. Do 20 reps for each leg.

You can do this exercise with greater intensity, without lingering at the top point.

4. Bends to the sides with raised arms

morning exercise for men

Final exercise exercise. Stand with your legs wide apart, as if you are about to sit on a split. As much as your stretch allows. Raise your hands up, palms should look at each other. Now tilt to the left and right. Make 20 bends to each side. Charging is over, now you can start your daily activities fresh and vigorous.