Exercises without getting out of bed: How do you usually wake up? We will try to guess. For ten minutes, with narrowed eyes, you are viewing social networks from your phone. Although instead, it would be useful to work out a little. If there is no strength to get out of bed, we will tell you how to do exercises right in it!
Exercising in the morning is not only good for the figure, but also a way to wake up the body and charge it with energy for the whole day. Therefore, even the simplest exercises will be much more useful than resetting the alarm for another five minutes.
Right away you can do the following exercises.
Squeeze your hands into fists and gently “knock” the whole body with them, moving from the bottom up. Now rub your palms up to the feeling of warmth and easily swipe them across your face, neck, and décolleté and massage your earlobes well.
Lying, sitting, in the bridge, as you like. The main task is to stretch the spine and back muscles. Repeat each sip 3-5 times.
Rolls on back
Pull your legs to your chest and “ride” back and forth and side to side. Do 5 times in each direction.
Lying on your back alternately pull and bend your legs, imitating movements on a bicycle. Repeat 10 times on each leg.
Lying on your back, lift your legs up 45 degrees and start to cross them. Alternately swap legs: top left, max, right top, max. Repeat 10 times on each leg.
The bend in the back
Roll over on your stomach, stretch your chest and lean on your arms. Stretch and slowly turn your head first to the right, then to the left, while looking at your feet. Hold each position for 10 seconds.
Lying on your stomach, bend your knees and lift up, grab your legs and bend well. Hold this position for 10 seconds. Repeat 5 times.
Slowly get out of bed, take a deep breath and stretch your arms up, as you exhale, lower your arms down and try to reach your socks. Repeat 5 times.
For a pleasant awakening and the state of alertness, this five-minute “bed” of the complex will be sufficient. But it may well serve as a type of warm-up before a more serious workout.
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