10 recommended for getting up in the morning. Get up in the morning, you are in good spirits all day, so you can also exercise at this time. So I would like to share with you 10 sports recommendations.

Get up in the morning 10 recommended for various sports 1 1, neck

Stretching your neck is a good habit. Keep your back straight, tilt your head slightly to one side, and then move back and forth. All movements should be slow and gentle to avoid any pulsation. If it hurts, don't force yourself You can also do neck tumbling, but be careful not to overstretch your neck muscles.

2. Chest, shoulders and biceps

Hold the door frame, wall or high cabinet with your left arm, lean forward or step on your left leg, and rotate your body to the right. Make sure to turn your whole body, including your hips, not just your back.

3. Shoulder and back

Stand with your feet apart or sit on the bed, put your hands in front of you and wrap your back slightly. Be sure to keep your arms straight.

4. Stretch your arm backwards

Raise your left arm, put it behind your head, and pull your elbow with your right hand. Make sure all movements are smooth, without jitter or rebound.

5. Shoulder

Stretching your shoulders and arms regularly is another good habit. Stretch your left arm to your chest and keep your other hand close to your body. If it hurts, don't force it. All movements must be gentle and smooth. Repeat with the other arm. Take a deep breath slowly for 2-3 times and repeat with your other hand.

6. Spine

Lie down, lift your legs 90 degrees, extend your right hand to your left knee, and turn your torso left. Take a deep breath slowly for 5-6 times and repeat on the other side.

7. Core

When you sit on the floor or bed, straighten your right leg and cross your left leg. Twist your torso to the left, then take a deep breath slowly for 5-6 times, and then repeat the other side.

8, the outer thigh

With the bed or wall as the support, cross your right leg in front of your left leg and bend your upper body so that your right arm extends over your head. Take a deep breath slowly for 5-6 times and repeat on the other side.

9, hamstring muscle

If necessary, wall support. Put your right leg on the bed and keep your hind legs straight. Keep your whole back straight. If stretching is too easy, increase the height. Take a deep breath for 5-6 minutes and repeat the other leg.

10, quadriceps femoris

Use a chair or a wall to support it, or if you have a good sense of balance, you don't need anything. Keep your left knee soft, bend your right knee and support it with your feet or ankles. Make sure your back is straight and avoid bending forward, backward or sideways. Take a deep breath for 5-6 minutes and repeat the other leg.

Others: light massage

If your neck is a little stiff, a gentle massage will definitely help. Put your hand where you feel uncomfortable or painful, massage your spine and then stay away from it. Keep all movements steady.

Get up in the morning 10 recommended 2 morning exercises: morning exercise, jogging, cycling and skipping rope.

1, morning exercises

As soon as the sun comes out in the morning, put on sportswear and do simple morning exercises in the community, such as leg lifts. You can do broadcast gymnastics, and the operation is simple. This set of gymnastics will stretch your whole body and help you wake up your body functions.

Step 2 jog

Jogging is a simple aerobic exercise, because oxygen participates in metabolism and can help burn fat. In addition, because people's body temperature is low in the morning and their joints are not very flexible, they can slow down when running to avoid knee injury.

Step 3 ride a bike

Cycling is very effective for leg exercise, and parents who want to slim their legs can ride bicycles more.

Step 4 jump rope

Skipping rope is not limited by time and space, and it is the best home exercise. Moreover, skipping rope is a whole-body exercise, which can exercise all parts of people. When skipping rope, don't jump too fast or too high.

Precautions for fasting exercise in the morning:

1, you can't lose weight by running on an empty stomach in the morning.

If you run to lose weight, you will consume more energy during running. If it is not supplemented in time, it may bring irreparable harm to the body, which will be harmful to the body in the long run. In addition, because of excessive consumption during running, the hunger will be stronger after running, so it is possible to eat more food unconsciously, which will increase the chance of weight gain and lead to the opposite effect of running to lose weight.

2. The danger of running on an empty stomach in the morning

Running on an empty stomach in the morning will cause some people to have symptoms of hypoglycemia, and sugar is the most economical and direct energy source for human running. Hypoglycemia can cause various uncomfortable symptoms, such as palpitation, sweating, trembling hands and feet, etc. If this happens, you must make up sugar as soon as possible (such as eating a piece of sugar) to make your blood sugar rise as soon as possible.

Therefore, we should pay attention to the supplement of sugar and water during running, especially long-distance running, which is the guarantee of human internal environment and energy supply. It is suggested that running on an empty stomach should be padded with meals, such as eating a banana and half a piece of bread before running and having dinner after running.

Get up in the morning 10 recommended exercise types 3 What exercise should I do in the morning?

Walking:

The research results of walking sports medicine reveal that fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100 to130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day.

Jogging:

Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity. You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age.

Alternate escape:

There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking and gradually transition to jogging instead of walking. Exercise can last for 20 to 30 minutes, not less than 4 times a week.

Swimming:

Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people.

In fact, it is not difficult for us to see that it is not suitable for doing too strenuous exercise in the morning. Because at this time, our bodies are not completely in a state, and too intense exercise may make us lose our spirits all day. Therefore, it is suggested to do aerobic exercise such as jogging as much as possible in the morning for better exercise.