A year's plan lies in spring, and a day's plan lies in morning. Morning is the prime time of the day for people, but the body that just woke up can't suddenly change from a dormant state for one night to our normal physical state. At this time, proper fitness exercise can make us recover faster, wake up the body, bid farewell to depression, and let you welcome a new day full of vigor and spirit! So what we are going to bring you today is morning exercises.

Before starting today's topic, I need to tell you that fitness is also divided into time, so we should do more slow-paced, weak-intensity exercise and aerobic exercise in the morning, the main purpose is to wake up the body. When we get up in the morning, because the coordination of our muscles is still relatively low, we should avoid difficult and high-intensity exercise to avoid harm to our bodies. That's why Bian Xiao put it at the beginning of the theme. I hope everyone will pay attention to it.

Well, having said that, let's look at some good ways to do morning exercises.

If you don't really want to go out, you can train like this at home.

1.25 push-ups.

2. Reverse arm flexion and extension. If there is no parallel bars at home, you can use a bench or bed instead.

3. Stretch your legs and step forward one by one. The front thigh and calf are at 90 degrees, and the hind legs naturally bend. After 30 seconds, switch legs.

4.30 sit-ups.

5. Bend your knees against the wall, keep your back close to the wall, stand with your legs, and keep your body weight on your legs for 50 seconds.

6. Flat support, the body relies on the toes and arms to support the weight, the elbow is 90 degrees, the waist and buttocks are balanced, and the posture is maintained for 45 seconds.

7. The last squat, one group 15, one * * * to do three groups.

If it is outdoor sports, you can choose this way.

1. Jump, put your hands on your sides, stand up straight, jump up gently, and pat your hands on your head from both sides when jumping, as long as you don't really need to shoot. When the arm is raised, the legs are separated. When the body descends, the hands and legs recover, 20 at a time.

2. Standing, on the basis of push-ups, legs contract, stand up and jump up, then get down and repeat push-ups.

3. 1 minute flat support, pay attention to the essentials of action and keep your body balanced.

4. Do jogging and let your body do aerobic exercise. Make yourself feel comfortable during running. If you are tired, you can turn to walking slowly.

After morning exercise, the sleeping cells and muscles in all parts of the body are awakened, which makes the stiff and dormant body joints flexible and makes you refreshed and full of vitality in the new day. Finally, Bian Xiao will tell you a little secret: We can drink a large glass of cold boiled water before doing morning exercises every day. During exercise, due to the pulling and shaking of the limbs, the body twists and jumps, and the water shakes back and forth in the body, which can flush the gastrointestinal tract and promote the discharge of body excreta, thus making the gastrointestinal tract empty, absorbing fresh food and nutrition, and letting your body greet the new day in the best state from the inside out.