One of the daily habits that you can include in your schedule is to start the day with quick morning workout.
Research has shown that even a little exercise, such as a twenty-minute walk, brings huge health benefits. This should not be the hardest workout of your life. You can ease your day with mild exercise.
If within thirty to sixty minutes after getting up, you do cardio training you will be able to accomplish more during the day, you will be able to think better, exercise will improve your mood, releasing endorphin and will give you a number of other physiological, emotional and psychological benefits.
Why you should do exercises early in the morning? Getting out of bed in the morning is not easy for many of us. We can feel tired in the first few minutes after waking up – and we have a great desire to turn and continue sleeping.
However, the exercises during the early morning hours bring many benefits and we will be feeling much better in the long run. Start with very light training, then turn up the intensity. During this period, it is also important to breathe properly. Breathe in deeply through your nose and fill your lungs with air. Hold your breath for 5 seconds and then let the breath slowly leave your body.
Here are some exercises for simple training at home:
Exercise 1 – Donkey Kick
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. Return to start position to complete one rep. Do 20 on each side, two to three times.
Exercise 2 – Wall Squat
Set yourself up against the wall, so that the shoulders are touching the wall and your legs are bent at an angle of 90 degrees. Foot are firmly on the floor. Try to stay in this position for 30 seconds, if you are a beginner. This exercise is perfect for your legs and thighs.
Exercise 3 – Plank
Take position “board”. Lie on the floor, lift your body and bend your elbows goods to increase pressure on the outer part of the breast. Hold this position for 30 seconds. Resist and slide toward its rear side. Keep your body tight.
Exercise 4 – Forward Lunge
Step forward with one foot and keep your back straight. Drop directly down the other knee just above the ground. Focus on the feeling of heaviness in the front quads. Keep your front foot at an angle of 90 degrees.