Not all sports trainings are difficult, they take a lot of time and effort. Light workouts are also beneficial, they are suitable for warm-up and morning charging. You can do exercises in the prone position directly on the bed, this will help to wake up faster, start the day with positivity and vivacity. Here you will find three sets of exercises for performing lying on the back and abdomen, they are designed for alternate execution, but can be used separately. Doing all together will take no more than ten minutes.
The first and second complexes are designed for slow execution, they will help to wake up and prepare the body for more active movements of the third complex or other training, for example, morning running. The third complex is done at a fast pace, it tones muscles and warms the whole body. Perform each exercise five or more times, after running drink a glass of water.
Complex 1
Pleasant warmth
After waking up, stretch well, rub your palms so that they become warm,and then rub your nose. Gently massage the earlobes. After this simple introduction, you will be ready for the next actions.
Spate
It is performed lying on the back with knees bent at 90 degrees. Place your left palm on your chest, your right hand on your stomach. Inhale deeply slowly to fill your lungs, feel the chest rise at this time. Hold your breath for a few seconds, completely exhale all the air and feel your stomach rise.
Perform 5-6 times, this is a set of physical and respiratory reception. Leads to toning the press, accelerates blood circulation, develops the respiratory system.
Exercise Wave
Chain
The arms are stretched behind the head, while pulling them up, and the feet-down, so that the body is stretched like a rope. The voltage is maintained for a few seconds, repeat several times. When running, all the large muscles will be involved, after that you will feel more awake.
Butterfly
In the starting position, the arms are extended along the trunk, knees bent so that the feet are brought together. Then you need to raise your knees and go back. Lower your knees as low as possible, repeat the actions continuously, legs move like butterfly wings. The butterfly gives a tone to the lower limbs, increases their flexibility.
Butterfly Exercise
Stretching
The bent right knee is pulled to the chest, remains in this arrangement for a few moments, and then the same is done with the second. After alternating stretching, bring two knees to the chest at once. This action will provide you with a load for the muscles surrounding the spine.
If you constantly perform, the pain in the lumbar region caused by a sedentary lifestyle will pass.
Complex 2
Previous movements can be performed directly under the blanket, for subsequent ones it will have to be thrown away.
Foot drawings
Turn over again on your back, spread your hands arbitrarily to the sides. Raise one leg and start drawing it in the air, make a few figures or write your name. Then do the same with each other, at the end, turn over and chat with your knees bent in the air to release them. Work not only the lower limbs, but also the muscles of the press.
Cobra
Turn over on your stomach and raise your arms. Lean in the lower back, without removing the pelvis from the surface. Stop in the highest voltage state, and then relax. It is performed to increase flexibility, acts on the chest and neck.
Cobra Exercises
Bench
First, pull your knees to your chest, grasp them with your palms and do not let go. Then swing to the sides, at least 30 seconds. In this case, the tension of the spine is relieved, the lower back ceases to hurt.
Nacelle
The first action that can be called heavy physically. Turn over on your stomach and spread your arms in front of you. At the same time, tear off your legs and arms from the surface, with them your shoulders will rise. Stay as long as you can, repeat several times with small intervals between them. Tension will be felt throughout the body.
Exercise boat
Tray
Staying in the same position, bend your knees and grasp the feet with your palms, bend your lower back and stretch the trunk upward. It is important to monitor your sensations and stop execution in case of discomfort, bend over and slowly return to the starting position. This is a good workout for all parts of the spine.
Complex 3
After a delicate warm-up, the body is ready for more vigorous action. If you want to perform complexes separately, then do not switch to this immediately after awakening without preparation.
Chisel
Lie on your back and place your palms under the buttocks, this simple technique removes the load from the lower back. Straighten your legs and lift them above the bed at about half the right angle, start making them sharp counter-movements, copying the movements of the scissors.
SIMILAR MATERIALS
Muscles worked with bench press muscles worked with bench press
Top 4 Bench Press: pros and cons top 4 Bench Press: pros and cons
The load will be not only the lower limbs, the abdominal press participates in keeping them in the air.
Bike
Raise your legs slightly higher than in the previous exercise and turn them as if riding a bicycle. To increase the load on the press, increase the amplitude of movement to the maximum. Pedal forward and backward.
Exercise Bike
Mahi forward
It is performed lying on the back, straight elbows, arms stretched along the body and does not help at work. Alternately, make energetic movements forward, the movements go without a pause.
Side Mahi
Take the position lying on your side, place your hand under your head so that the position is stable. Perform 5-10 movements upwards, then turn over to the other side and repeat the same. These mahi become a simple way to improve stretch marks.
Side Mahi legs lying down
Lifting
From the same position, slowly lift the body, first-to sit, then lean forward and try to reach the socks. Make sure that the knees do not bend, the spine retains a straight position. It is mainly aimed at stretching the back.
Bridge
Lite Version of the bridge. Bend your knees and rest your feet on the surface, the forearms become the second point of support. Raise the pelvic area as high as you can, stop for a moment and return to the starting position. Repeat up to ten times, this is a workout for the back of the thigh.
Exercise bridge
Sitting reclines
Performed sitting, knees bent. Tilt the body and simultaneously stretch your hands in front of you, strongly stretch the spine. Keep the position on 5-10 accounts, then repeat from the beginning. Such inclinations make it possible to relieve the load from the spine and work the muscles.
Head tilt
It is performed sitting in a Lotus or half-Lotus position, for stability, rest your palms in bed behind your back. Slowly lower your chin to your chest, then slowly lower your head back. Do not rush, otherwise there will be dizziness. Perform 5-6 repetitions and go to the side slopes so that the ear rests on the shoulder. Such an exercise can be used not only after awakening, but also in the middle of the working day, if the neck strongly sinks. Alternatively, slow slopes relieve the cervical spine of tension.
Head inclinations in a Lotus pose
Boxer
It will be necessary to return to the prone position on the back with slightly bent knees. Slightly lift your shoulders, as if trying to get up, imagine a boxing stand and start knocking in the air. Do not forget to alternate The Strokes to the right and left so that the load is uniform. Exercise is more fun than complex, but it very effectively uses even the lateral muscles of the abdomen.
Mill
Return to the Lotus or half-Lotus, spread the straight hands to the sides so that they become a single line. Rotate them back and forth, at least ten turns in each direction. A simple action is aimed at activating the shoulder joint.
Starting to do lying exercises, you will quickly get used to morning exercise and its benefits – vivacity and well-being throughout the day.
Finess Head 