How to exercise well in the morning, the body is the foundation of our life, so exercising in our life is conducive to enhancing the body's immunity, and many people will choose to exercise in the morning, jogging in the morning is a very good choice. Let's share how to exercise in the morning.

How to exercise 1 1 and twist your waist in the morning?

First of all, your feet are shoulder width apart, and your spine is the central axis. Imagine yourself as a rope, relax your hands, and then start to rotate your body, so that your heel can leave the ground slightly with the rotation, and it is comfortable to rotate your body. Remember to cooperate with breathing and count it as a multiple of 6. Doing so can relax your hands and shoulders.

2. Lift your legs.

In the process, one foot touches the ground and the other foot is lifted to the thigh parallel to the ground. If you can, you can lift it higher. Touch your toes with your hands, then close your eyes and keep your balance. It takes more than 10 seconds to do it once, and it can be done 3-5 times a day. Doing so can increase flexibility, balance and coordination, and also promote blood circulation in the legs.

3. Scroll.

When lying on your back, bend your knees and ankles, grab your feet with both hands, roll your back, and roll back and forth at least 12 times with breathing. If you are thin, you can put a cushion under it. Doing so can improve the blood flow of the spinal cord and relieve stress and fatigue.

4. Hummingbird.

Lie on your back with your left hand on the right shoulder lock and your right hand on the left shoulder lock, just like hugging yourself. Your back will bow a little at this time. At this time, I began to roll my back left and right. This action can be done after the last tumbling action, and breathing, at least 12 times. Doing so can relax the spine, especially between the shoulder blades.

Step 5 stretch.

In the supine position, stretch your fingers as far as possible towards your head and straighten your feet. Try to put your feet down in a tiptoe landing position, as long as you feel comfortable. Doing so can relax the whole body. It is recommended to do it after rolling and hummingbirds.

6. candles.

Lie on your back, lift your feet up and reach the ceiling as far as possible. The whole back, waist and buttocks should be lifted off the ground. You can support them at the waist with your hands to maintain balance, but the muscles in your neck should be relaxed. This action only needs to last for a while. Doing so can improve cerebral blood flow, improve memory and intellectual performance, and reduce fatigue.

7. Lift your body with your knees.

First of all, the abdomen touches the ground, the forearm supports the ground, and the elbow is bent at a 90-degree angle, so that the trunk leaves the ground, the shoulders are relaxed, and the toes are on the ground. Then, put your elbows deep, lift your body higher, and then return to the starting position. Doing so can strengthen the back and make the spine more flexible.

8. Baby style.

Bend your hips and knees, put your feet under your hips, put your knees together, and put your torso above your thighs to make yourself as round as possible. Or simply put your hands forward and relax completely, and keep it for a while. Doing so can relax the back, stimulate the digestive organs and prevent calcium from depositing on the knees.

9. distortion.

Sit on the ground, put your left foot on the knee of your right foot on the right side of your body, bend your right knee, put your foot on your left hip, and turn your body and head to the left. If you are nervous, you can press your knees with your hands to fix them. Do it alternately on both sides. Doing so can make the spine soft and tough, stretch muscles and prevent back pain.

10, bending.

Standing posture, feet spread about twice the shoulder width, hands spread to the side, lift parallel to the ground. Touch your knees first, do it alternately on both sides several times, and then return to the starting position. Then bend forward and down with breathing, touch your left ankle with your right hand, and do it alternately on both sides, and finally return to the starting position. Doing so can strengthen the muscles of the spine and waist.

How to exercise in the morning? 2. How about exercising in the morning? When is the best time to exercise?

1. Do you exercise in the morning?

First of all, in a day, the time when the body's biological clock is at its lowest point is early morning, when the body temperature is the lowest and the pulse is the slowest. If you exercise at this time, it is equivalent to suddenly entering more intense exercise from the rest state or unconscious state of the human body, which is a kind of "rush". And in the morning, the blood is thicker and the blood pressure is higher. According to the statistics of the World Health Organization, the number of deaths in the morning accounts for 60% of the total number of deaths in one day.

Many surveys have found that adults who exercise in the morning are more likely to have acute myocardial infarction and sudden death. Therefore, early morning exercise is equivalent to increasing the burden of cardiovascular and cerebrovascular diseases in the most dangerous period of the human body, which is not good for middle-aged and elderly people.

Second, plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the air is relatively high in the morning.

Third, air pollution has been serious in recent years, and the harmful gases in the air in the morning are 2-3 times higher than normal. This phenomenon is particularly obvious in residential areas with concentrated industries or high-rise buildings and on both sides of roads where cars come and go.

2. The best time to exercise

Afternoon or evening.

Afternoon is the peak of the body's biological clock, and the physiological function is at its best. The most stable time for heartbeat and blood pressure is from 5 pm to 7 pm. Experimental research shows that the air is relatively cleanest at 10 in the morning and around 3 pm.

So if you can, try to avoid morning exercise and choose to exercise in the afternoon or evening.

3, the benefits of winter morning exercise

1, the health benefits of morning exercise

On the one hand, morning exercise can promote the respiratory function of the lungs and improve the resistance of the respiratory system. On the other hand, morning exercise can promote metabolism and exercise muscles.

2. The mental benefits of morning exercise

First of all, morning exercise does not delay a day's rest, and it is not easy to be disturbed by work and life, so you can concentrate on exercise.

Secondly, morning exercise can improve the mental state of the day, promote brain lucidity and relieve fatigue. Moreover, it is easier to be calm when doing morning exercises, which is conducive to quiet health.

How to do morning exercises 3 What are the benefits of morning exercises?

1, promoting metabolism

Exercise can speed up the metabolism in the body, make our heart rate and blood flow faster, and promote the body to release heat continuously. A large number of toxins and metabolic wastes in the body will be excreted in the form of sweat, and the body will become cleaner and more relaxed.

2. Prevention of cardiovascular and cerebrovascular diseases

Exercise can effectively exercise the heart, make the contraction of the heart beneficial and increase the diameter of the coronary artery of the heart, and protect the blood vessels by increasing the elasticity of the arterial wall. In addition, exercise can promote the burning of body fat, reduce the pressure and burden on the heart, and play a positive role in preventing cardiovascular and cerebrovascular diseases.

3. Improve brain function

Exercise has a positive regulatory effect on the central nervous system of the brain. Exercise is directed by the brain, which can make the central cells of the brain in an exciting state, continuously enhance the vitality of brain cells and the regulatory ability of the cerebral cortex, and make the brain think more agile and flexible.

4. Enhance lung function

Exercise stimulates the respiratory center, speeds up the respiratory frequency, increases the vital capacity, and effectively exercises our respiratory muscles and respiratory auxiliary muscles, thereby increasing the vital capacity and improving the lung function.

5. Make joints and bones more flexible.

Exercise can effectively exercise all muscles and joints of the whole body, promote more calcium to be stored in bones, significantly improve bones and bone density, prevent osteoporosis when bones become solid, and strengthen the toughness of ligaments and muscles around joints, thus stabilizing joints and avoiding arthritis.

6, can improve the body's resistance.

Exercise can make the whole body cells move, significantly improve the internal environment and make it in a stable state, and also activate quiet immune cells, enhance human immune function, and effectively improve the human body's ability to resist germs.

7, you can lose weight and lose weight

Exercise is the most respected way to lose weight, mainly because it can regulate the nervous and endocrine system, enhance metabolism and speed up fat metabolism, promote the consumption of excess energy and inhibit its transformation into fat in the body, thus playing a role in losing weight and shaping body.

8, can delay aging

Various organs and tissues of the human body will gradually age, and exercise can enhance the vitality of cells and make people look young. In addition, exercise can promote the discharge of harmful substances such as dirt and free radicals in cells, make the skin more elastic and shiny, and effectively delay the aging speed.