Methodological principles of organizing morning exercises

Individual approach to the selection of physical activity for morning exercises

Hygienic requirements for the organization of morning exercises And

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Importance of morning exercise

Introduction

1. Methodical approaches to the use of physical exercises in morning exercises
2. Methodical approaches to the use of massage in morning exercises
3. Methodical approaches to the use of hardening procedures in morning exercises

1. Taking into account the state of health in the selection of physical activity for morning exercises
2. Accounting for the fitness of the body in the selection of physical activity for morning exercises
3. Accounting for body biorhythms in the selection of physical activity for morning exercises

Conclusion

Literature

Appendix

Introduction

In modern society, a person experiences a whole range of adverse factors: emotional stress, information overload, poor environmental conditions. These factors are very often combined with insufficient physical activity. The combined effect of adverse environmental factors and a sedentary lifestyle has an extremely negative impact on the body, disrupting its normal functioning and contributing to the development of various diseases.

In such conditions, it is very important to use a complex of various means that contribute to the preservation and strengthening of the health of the body. A healthy person is a full-fledged member of society, who is distinguished by a high level of physical and mental performance, good health, inner spiritual comfort.

One of the activities that have a beneficial effect on the health of the body is morning hygienic gymnastics. In addition to the specific influence that facilitates the process of transition from a state of rest to a state of active wakefulness, doing morning exercises increases the level of a person's overall physical activity. For the majority of the urban population, morning exercises are often the only specially organized physical exercise.

Like most effects on the body, morning exercises are useful only if they are used correctly, which takes into account the specifics of the functioning of the body after sleep, as well as the individual characteristics of a particular person.

1. Physiological changes in the body during sleep

Sleep is a special state of the body during which regenerative processes occur in tissues.

Sleep is a vital biological need. Sleep deprivation leads to the death of the body faster than food deprivation. If a person can do without food for several weeks, then deprived of sleep, the body dies in a few days.

Every species has a different need for sleep. So, domestic cats need 14-16 hours of sleep per day.

A person spends about a third of his life in sleep. Children's bodies need more sleep than adults, with old age the need for sleep decreases. The average adult needs 8 hours of sleep. However, this value is very individual. For some people, 5-6 (and even 4) hours of sleep is enough, for others this need is increased to 9 hours. It is known that Thomas Addison, Jack London, Catherine II slept no more than 4-5 hours a day.

During sleep, the intensity of many physiological processes decreases. First of all, the activity of the nervous system, in particular the cerebral cortex of the brain, decreases, consciousness turns off, and muscle tone decreases. The metabolism becomes less intense (the processes of synthesis and decay occurring in cells), the body temperature and blood pressure decrease somewhat, the rhythms of breathing and heart contractions become more rare. In the tissues, the circulation of the interstitial fluid is weakened, the rate of lymph flow decreases, as a result of which congestion sometimes develops, manifested in the form of swelling.

In the nervous system during sleep, inhibition processes predominate. It is in the inhibited state of the nervous system that recovery processes can occur. Inhibition is necessary for the recovery processes to proceed not only in the cells of the brain and spinal cord, but also in the cells of all other organs.

During sleep, the excitability of nerve centers to the action of light, sound, tactile, temperature, olfactory and even pain signals is significantly reduced.

Despite turning off consciousness, during sleep, a connection with the outside world is maintained. Strong signals (loud sound, bright and light, etc.) lead to the awakening of the body. Some types of stimuli, even without great strength, can also become wake-up signals if they are biologically or socially significant for a person. For example, a mother may be woken up by a baby's soft cry, but not respond to other more intense sounds.

Sleep is by no means a break in the work of the brain. In addition to the recovery processes during sleep, the brain processes the information received during the wakefulness period, its original ordering and comparison with the information already in the memory. At the subconscious level (that is, without the participation of consciousness), during sleep, the search for solutions to the problems that are most relevant to a person at a given period of time continues. Many scientists, who have been looking for an answer to a particular question for a long time, found it during sleep. Many composers have written their best pieces of music in their sleep. Everyone is well aware that the famous periodic system of chemical elements was born by D.I. Mendeleev in a dream.

2. Physiological changes in the body upon awakening

The transition from the state of sleep to the state of wakefulness occurs gradually.

Immediately after awakening, the predominance of inhibitory processes in the nervous system remains, a person has reduced mental and physical performance, almost all types of sensitivity, and the speed of reactions is significantly reduced.

The inhibited state of the central nervous system can persist for several tens of minutes or even several hours. This largely depends on the quality of sleep and the degree of general fatigue of the body.

Such a long transition from the state of sleep to the state of wakefulness is not only not convenient in modern life, but also harmful to the health of the body, which, after waking up, is subjected to significant mental and intellectual stress, when the nervous system is not yet ready to perceive them.

Therefore, it is extremely important to take measures to help facilitate the process of transition to a state of wakefulness after sleep.

The speed of transition from a state of rest to a state of active wakefulness can be significantly influenced. This process is most effectively accelerated by those influences that stimulate the processes of excitation in the nervous system. In turn, the processes of excitation in the central nervous system are stimulated by a variety ofexternal signalsentering the nervous system both from the environment and from various organs of the body.The more of these signals and the more intense they are, the more the activity of the nervous system increases..
The processes of excitation in the nervous system stimulate

Intense beeps (such as loud rhythmic music)
Intense visual cues (eg, bright light, especially sunlight)
Intense impulses from various organs of the body (skeletal muscles, skin, and others, for example, when performing physical exercises, during massage, or when the skin is exposed to cold)
Other intense impacts

There are also artificial ways to stimulate the activity of the nervous system. For example, excitation processes are increased by strong tea or coffee, which include substances that stimulate the activity of the nervous system (caffeine, ephedrine, and others). However, taking these drugs is not only less effective than natural treatments, but also has a number of side effects. For example, addiction develops to such drugs, as a result of which the body wakes up with great difficulty without them. The use of these drugs is a great burden on the cardiovascular system, as a result of which their intake is contraindicated in people with heart disease, hypertension. Pregnant women should not take strong tea and any coffee, as this adversely affects the health of the child.

Thus, in order to facilitate the process of transition from a state of rest after waking up to a state of active wakefulness, you can turn on cheerful rhythmic music, bright light, open the window, ensuring the flow of cold air into the room, perform a set of physical exercises for the main muscle groups and, in conclusion, take water procedures using either cold water or alternating cold and warm water.

3. Physical exercises used in morning exercises

Since the body has not yet fully switched to a state of active wakefulness after sleep, the use of intense loads in morning exercises is not indicated, at least at the beginning of the lesson. It is not advisable to bring the body to a state of pronounced fatigue with morning exercises, as this will adversely affect mental and physical performance during the day.

The main tasks solved with the help of morning exercises

Eliminate some consequences of sleep (puffiness, lethargy, drowsiness, etc.)
Increase the tone of the nervous system
Strengthen the work of the main body systems (cardiovascular, respiratory, endocrine glands and others)

The solution of these problems allows you to smoothly and at the same time quickly increase the mental and physical performance of the body and prepare it for the perception of significant physical and mental stress, often encountered in the life of a modern person.

As a result of the competent implementation of the complex of morning exercises, optimal excitability of the nervous system is created, the work of the heart improves, blood circulation and respiration increase, which ensures increased delivery of nutrients and oxygen to the cells. After a good charge, the feeling of drowsiness, lethargy, weakness disappears, mental and physical performance, activity, mood and well-being increase.
Physical exercises of morning exercises help to increase lymph flow, increase the circulation of interstitial fluid, and increase venous blood flow. This ensures the elimination of congestion and swelling, often developing during sleep, especially in middle-aged and elderly people.
Since the performance of any physical movement is accompanied by an increased release of heat, morning exercises lead to a moderate increase in body temperature. Within certain physiological limits, an increase in body temperature is a positive factor. With an increase in temperature, metabolic processes are accelerated, the activity of all organs is intensified. In particular, the speed of transmission of nerve impulses increases, which, together with other changes, facilitates the processes of controlling the nervous system with various functions of the body, increases the speed and accuracy of reactions, coordination of movements, increases all types of sensitivity, and improves mental performance.
The most suitable exercises for morning exercises

Stretching exercises
Different types of walking
General developmental exercises (tilts, turns, squats, lunges, rotations in the joints, etc.)
Stretching exercises (to develop flexibility)
Dance moves
Jogging and light jumping
Breathing exercises

For persons suffering from certain types of diseases, it is advisable to include in the complex of morning exercisesspecial exercises of therapeutic physical culture. These exercises should be performed after the general part of the lesson. The nature of such exercises depends on the nature of the disease and should be determined by the physiotherapist.

A healthy person can start a gymnastics complex withstretching exercises, then executedifferent types of walking(simple walking, walking with various hand movements, walking in a semi-squat, dance steps, elements of step aerobics, etc.), then -general developmental exerciseson the main muscle groups, which can be completedeasy running or jumping. Completing a gymnastics complex is usefulbreathing exercises.

General developmental exercises

General developmental exercises include tilts, lunges, squats, turns, circular rotations in the joints, etc.

It is advisable to start a complex of general developmental exercises with movements in small muscle groups (rotations in the ankle, wrist joints) and gradually increase the load, moving on to medium muscle groups (muscles of the arms, muscles of the legs), and then to large muscle groups (trunk muscles).

Particular attention should be paid to exercises on the muscles of the shoulder girdle and head rotations. These movements contribute to an increase in cerebral circulation, which, in turn, increases the tone of the nervous system, as well as the mental and physical performance of the body.
Head rotations (turns, tilts, circular movements) should be performed smoothly, at a low pace. For older people or those prone to dizziness for one reason or another (low hemoglobin in the blood, high or low blood pressure, pregnancy, etc.), it is advisable to perform head movements while standing near a support or sitting. People with severe vascular diseases (aneurysms, sclerosis, etc.) or the cervical spine (cervical osteochondrosis, etc.) should perform neck muscle tension without movement. To do this, for example, you can use your hand as resistance and press on it with your head.

Performing a complex of general developmental exercises eliminates stagnation in tissues, increases blood circulation in the muscles, increases the elasticity of muscles and articular elements, facilitates blood flow to the heart, moderately increases body temperature, the work of the heart, respiration, endocrine glands.

It is useful to change the exercises used in the complex periodically so that charging does not turn into a boring and uninteresting activity.

Running and jumping

After completing a complex of general developmental exercises, the body is prepared to perform more intense loads. Running and jumping, to a greater extent than other exercises, intensify vital processes, contributing to the transition of the body to a new, higher level of functioning.

Slow running developsgeneral endurance- the ability to perform work of moderate intensity for a long time and effectively. In turn, endurance is closely related to the overall functionality of the body and its ability to withstand various adverse factors.

It should be borne in mind that not all people tolerate running in the morning well, since this load is quite difficult for the body. Usually, women, people with poor health or poorly trained people, and people of the evening biorhythmological type (“owls”) do not tolerate morning running. To a certain extent, running or jumping exercises can be replaced with intense ones.dance movesperformed for at least 5-7 minutes.

To achieve a more or less tangible physiological effect, the duration of jumping exercises should be at least two to three minutes. It is advisable to use 2-3 series of jumps with a duration of 1-2 minutes each and a rest interval between them no more than 1 minute.

Breathing exercises

For healthy people, breathing exercises performed after a complex of general developmental, running or jumping movements serve mainly to restore the rhythm of breathing after exercise.

However, with the help of breathing exercises, other tasks can be solved, which is especially important for people with poor health or suffering from various types of diseases.
Special breathing exercises include

Abdominal (diaphragmatic) breathing
Different types of breath holding in the inhalation or exhalation phase
The combination of inhalation or exhalation with movements of the arms or torso
Performing breathing movements from various starting positions
Other breathing exercises (for example, lingering, etc.)

Breathing exercises affect the change in the gas composition of the blood (most often, increasing the oxygen content in it), which intensifies the work of the brain. They help to eliminate congestion in the respiratory system, help sputum discharge, preventing the development of respiratory and pulmonary infections, and with regular use increase the strength of the respiratory muscles. Certain types of breathing exercises (abdominal breathing) make it easier for blood to flow from the lower body to the heart. At the same time, blood supply increases and the intensity of the work of the abdominal organs increases, spasms are eliminated, and the development of constipation is prevented.

Breathing exercises are especially indicated for people suffering from respiratory diseases (pneumonia, bronchial asthma), heart, nervous system (vegetovascular dystonia), blood vessels (varicose veins), diseases of the abdominal cavity, women with diseases of the female organs, pregnant women.

Flexibility Exercises

In the complex of physical exercises of morning gymnastics, you can use exercises to develop mobility in the joints (flexibility): tilting to straight legs from standing and sitting positions, deep lunges, etc. These exercises are similar to stretching exercises, but are more intense and traumatic, so they it is advisable to apply after the preliminary "warming up" of the muscles, that is, at the end of the complex of general developmental exercises. However, with caution, you can use stretching exercises immediately after stretching exercises.

Stretching increases the metabolism in the stretched muscles, increases blood circulation in them. At the same time, stretching exercises do not cause a significant increase in the activity of the heart and breathing, therefore they are well suited for an incompletely awakened organism.

Tilts to straight legs from the position of a gray leg together improve the blood supply to the spine, increase the elasticity of the articular elements and muscles of the back. Improved blood supply is accompanied by an increased supply of nutrients and oxygen, which generally favorably affects the functional state of the spine and adjacent nerve centers.

The use of stretching exercises in morning exercises is also justified by the specifics of human biological rhythms. The greatest indicators of flexibility are recorded in people in the morning. Therefore, it is advisable to use the morning hours for the development of this physical quality.

Stretching exercises

Stretching exercises, being a little intense, provide preparation for the body to perform heavier loads. They stimulate blood circulation in the stretched muscles and increase the flow of impulses from these muscles to the nervous system. An increase in the flow of impulses into the nervous system increases the processes of excitation in it.

Pull-ups can be donefrom different starting positions: standing, sitting and even lying in bed.

A peculiar proof of the benefits of stretching exercises is that they are performed by animals, for example, domestic cats.

Walking

More than two-thirds of the muscles of the body are involved in providing walking, therefore this type of motor activity significantly stimulates the work of other organs that provide muscle contraction.

First of all:

The activity of the nervous system increases, which provides the processes of muscle contraction, coordinates the work of the muscular system with other organs.
The activity of the cardiovascular system increases - the strength and frequency of contractions of the heart increase.
The activity of the respiratory system increases - the volume of inhaled air and the frequency of respiratory movements increase.
The work of the endocrine glands is stimulated, which begin to produce chemicals (hormones) that facilitate the performance of muscle work (adrenaline, norepinephrine). Under the influence of hormones, the blood vessels of the nervous system and working muscles expand, the processes of strengthening the work of the heart and respiratory system are facilitated, and other changes occur that favorably affect the increase in the mental and physical performance of the body and its ability to withstand stressful influences.

4. Methodological principles for organizing morning exercises

Method is the way in which a problem is solved.

For example, when teaching a person a new exercise, you can show him how this exercise is performed. This is a case of using the show method. You can explain in words to a person how to do the exercise. This is an example of using the explain method.

A special case of using a method or a set of methods can be called methodology.

For example, to teach a child to do somersault forward, you can show him an example of correct execution, explain, give 2-3 lead-up exercises, then ask him to complete the whole somersault, then explain the mistakes and show an example of incorrect execution. Everything as a whole will be a methodology for learning to roll forward.

A single element of a method or methodology is calledmethodical method.

In the case of learning to roll forward, it is possible, when the child completes the entire element, to carry out insurance, located on the side of him. This will be the use of a methodical method of teaching.

Methodological principles- These are the principles on which a method or technique is built.

methodical approachcan be called a particular manifestation of the methodological principle.
Methodical approaches to the use of physical exercises in morning exercises
Methodical approaches to the use of hardening procedures in morning exercises
Methodical approaches to the use of massage in morning exercises

Methodical approaches to the use of physical exercises in morning exercises

Duration morning hygienic gymnastics can be from several minutes (at least 7-15 minutes) to several tens of minutes.
It's definedthe level of general physical fitness, health status and individual biological rhythms organism.

Charger should not lead to severe fatigue of the body. Accordingly, excessive use of strength and endurance exercises in morning exercises is not recommended.

The main purpose of charging is to increase the tone of the nervous system, activate the activity of other organs, thereby increasing the mental and physical performance of the body. Based on this goal, the load of morning exercises should be selected.

The most simplemethod of assessing the adequacy of the selected loadis well-being after charging. If, as a result of performing a set of exercises, a person feels alert, energetic, in a good mood and well-being, then the load was close to optimal.

A set of morning exercises should begin with low-intensity movements (stretching exercises, walking), gradually increasing the load on the body. Complex exercises should include all major muscle groups in the activity.

Exercises performed to cheerful rhythmic music have a greater effect on awakening.

Methodical approaches to the use of massage in morning exercises

In some cases, a set of physical exercises can be replaced by a general massage session, which has a similar effect on the body.

During massage, the nervous system receives a fairly intense flow of impulses from the massaged muscles, massage stimulates blood and lymph circulation, eliminates puffiness, and moderately increases body temperature.

However, massage has little effect on increasing the work of the heart, respiratory system and endocrine glands. That is, according to its effect on the bodymassage less effectiveto enhance physical and mental performance than physical exercise.

In addition, an incorrectly performed massage contributes to a prolonged increase in inhibitory processes in the nervous system, that is, it has an effect that is directly opposite to what is required.

Massage that causes an increase in excitation processes in the nervous system should beshort duration, run at a fast pace , using superficial impacts, using a relatively large numbershock and vibration techniques.

Please note that massage contraindicated persons with certain types of diseases (for example, with thrombophlebitis).

Methodical approaches to the use of hardening procedures in morning exercises

If morning exercises are combined with exposure to various temperature stimuli (for example, cold air or water), the flow of impulses to the central nervous system increases very significantly. The combined effect of physical exercise and temperature influences is extremely effective in accelerating the process of awakening the body.

Along with an increase in the excitability of the nervous system, the action of water procedures, fresh air and the sun have a hardening effect, increasing the overall resistance of the body and its resistance to various diseases.

Hardening of the body must be carried out gradually . You can start hardeningonly in the absence of inflammationin the body (hidden infections, non-sanitized oral cavity, etc.). Otherwise, hardening procedures can provoke an exacerbation of diseases.

Most often used as hardening procedures

The action of the sun's rays
The effect of cold air
The effect of cold water (rubbing, dousing, bathing)

Hardening procedures can be used individually or in combination with each other.

The most effective means of hardening, which significantly stimulates the body's defense reactions, isaction of cold water. This is due to the fact that water has a high thermal conductivity (the ability to conduct a body). The least effective remedy is the action of sunlight. The sun's rays have a hardening effect on the body, mainly by the mechanism of increasing the tone of the central nervous system and stimulating the synthesis of certain chemicals (for example, vitamins of group D). These substances, among other things, are involved in the development of protective reactions. Increasing the tone of the central nervous system also increases the overall resistance of the body.

When using water douches as hardening procedures, it is recommended to start not with general douches, but with dousing of individual parts of the body. The most effective remedy is pouring feet (especially the feet).

At first, it is recommended to use water at a temperature slightly lower than body temperature, gradually and methodically lowering it, for example, by one degree per week. Subsequently, you can proceed to general douche, again increasing the initial temperature of the water.

It is important not to take long (several days) breaks in the use of hardening procedures. If, for one reason or another, there is a break, in order to avoid the development of colds, it is necessary to increase the temperature of the water (air) used again.

Particularly strictly adhere to the methodological rules of hardening with children and with people who are often ill, since the overall resistance of their body is reduced.

A fairly effective means of hardening isuse of contrast temperatures- alternation of cold and heat. Such procedures significantly activate the processes of excitation in the nervous system, the release of stress hormones (adrenaline and norepinephrine), thereby increasing the overall resistance of the body to the action of adverse factors.

5. Individual approach to the selection of physical activity for morning exercises

Each organism is characterized by a complex of specific properties inherent only to it. There are no two identical organisms on earth, moreover, in one multicellular organism there are no two identical cells - each cell is unique and different from the others.

Therefore, along with the general principles of building a complex of morning exercises, when developing it, it is necessary to take into account the individual characteristics of the body.

When developing a complex of morning exercises, it is necessary to take into account
following most important factors

The state of health of the body
General physical fitness of the body
Individual biological rhythms of the body

Taking into account the state of health in the selection of physical activity for morning exercises

The state of health of the body to a large extent should determine which exercises to include in the complex of morning exercises, with what intensity and duration to perform them. In some cases, morning exercises are contraindicated. However, contraindications are most often temporary. Usually, the presence and nature of a particular disease does not indicate the need to abandon morning exercises, but requires adjustments to be made to the complex of means used.

Temporary contraindications for morning exercises

Increase in body temperature above 38 0 FROM
Acute periods of inflammatory diseases
Internal bleeding
Diseases accompanied by a serious condition of the body and severe pain
Other contraindications determined by the attending physician or physiotherapist

In other cases, doing morning exercises is not only possible, but also useful. Sick people can include exercises of therapeutic physical culture in the complex of morning exercises, which greatly facilitates the course of recovery processes.

Persons who have recently suffered certain types of diseases (colds, infections, etc.) should refrain from using hardening cold procedures for some time (from two weeks to two months, depending on the nature of the disease and its severity).

People suffering from heart disease, hypertension, some blood diseases (thrombophlebitis), vascular diseases, etc. should avoid sudden movements, bending down from a standing position, jumping, and carefully perform deep squats. Running exercises are best replaced with various types of walking and low-intensity dance movements.

In general, before developing a complex of morning exercises, it is advisable for people suffering from certain diseases to consult with their doctor, as well as with a doctor of physical therapy. In this case, morning exercises will not only contribute to effective awakening, but also serve as a good treatment.

Accounting for the fitness of the body in the selection of physical activity for morning exercises

A trained person is showngreat physical activitythan untrained. This is due to the fact that the same load in a trained organism causes less physiological changes than in an untrained one.

Charging a trained person should last longer and include exercises of greater intensity than charging an untrained person.

With good tolerance of morning loads, a trained person can use running and even strength exercises (pull-ups on the bar, push-ups, weight exercises, and others) in exercise. However, excessive fatigue should not be allowed to develop. Even a trained person should not consider exercise as a means of developing endurance or strength.

Accounting for body biorhythms in the selection of physical activity for morning exercises

For each person, it is possible to allocate a certain period of time in a day when his physiological systems provide the greatest mental and physical performance. This is achieved by the optimal level of performance of individual body systems and their most rational interaction with each other.

Depending on what time of day the greatest activity of the physiological systems of the body occurs, people can be divided intothree biorhythmic types

Morning type people"larks"
day type people"pigeons"
evening type people"owls"

People whose physiological activity peaks in the morning hours are called"larks".

"Larks" wake up easily and early, feel good in the morning, in the morning they register the best physical and mental performance for their body.

In the evening, such people feel lethargic, tired, they have drowsiness, a desire to sleep. Mental and physical performance is markedly reduced. When working in night or evening shifts, "larks" make a large number of mistakes, during these hours they have a reduced ability to make the right decisions.

From what has been said, it follows thatmorning exercises "larks"may be longer and more intense than that of "pigeons" and especially "owls". They are shown outdoor activities, with the use of hardening procedures (cold or contrast douches, and others). Jogging and even strength exercises can be included in the exercise of the "larks".
People who have a peak activity of physiological functions in the evening or at night are called"owls".

"Owls" hardly get up early, often feel overwhelmed in the morning, lethargic, in a bad mood. Their mental and physical performance in the morning is low.
In the evening hours, owls often feel a surge of energy, good health, activity, and a desire to act. Athletes - "owls" show their best results if the competition takes place in the afternoon.

Objectively, in the morning hours, “owls” have low functional indicators of physiological systems, including a reduced resistance of the body to adverse factors.

Consequently, morning exercises "owls"should be less intense and prolonged than that of the "larks". It is not advisable to use more or less long running, jumping, strength exercises in exercise.

Especially carefully in the morning, "owls" should be treated with hardening procedures, since the body's resistance during this period of time is lower than in the evening. In view of this, it is more expedient to postpone the hardening procedures for the evening.

People who have a peak activity of physiological functions during the daytime are called"pigeons".

"Doves" occupy an intermediate position between "larks" and "owls". Respectively,should be somewhat less than that of "larks", but more than that of "owls".

As already mentioned, the simplest and at the same time quite effective way to assess the adequacy of the load is well-being after charging.

It should be noted thatthe belonging of an organism to a particular biological type is genetically determined and cannot be corrected by any external influences (!).

Of course, it is possible to accustom the “owl” organism to wake up early and work intensively in the morning, and the “lark” organism to go to bed late and work in the evenings, but it is impossible to change the peak time of physiological functions.

Numerous studies conducted on operators working in night shifts have shown that "larks" and "doves" do not cope well with their professional duties during these hours, make many mistakes, are more prone to developing various diseases, they often develop physical and nervous strain.
While owls feel great when working on night shifts, they cope well with professional duties during these hours, make few mistakes, and show a high level of mental and physical performance.
In developed countries, only “owls” are accepted for responsible work that requires high performance at night.

The foregoing indicates that you should not try to remake your body, but you should best take into account its individual characteristics.

On one's own determine the belonging of your body to a particular biological typecan be done with simple tests.

Pronounced “larks” or “owls”, who have a large and stable spread between the indicators of maximum and minimum performance depending on the time of day, usually know for themselves which biorhythmological type they belong to.

Test to check belonging to one or another biorhythmological type should include the determination of indicators of several physiological systems, carried out during the entire period of wakefulness after a certain period of time (for example, every hour). Then a graph of the dependence of physiological parameters on time is built. According to the schedule, hours are determined when all or most of the measured physiological functions are optimal to ensure high performance of the body.

6. Hygienic requirements for the organization of morning exercises

Hygiene - the science of creating conditions for maintaining human health.

Clothing Requirements

For morning exercises, clothing is preferablefrom natural materials(for example, from cotton fabrics). Natural materials do not impede the evaporation of sweat from the surface of the skin, and at the same time provide a delay in the heat generated by the body, contributing to its warming after sleep.

In addition, clothing for classes should befree, comfortable, light, not restricting movement. It’s good when clothes for classes, in addition to hygienic ones, also meet aesthetic requirements. It is more pleasant to work in beautiful clothes, while the mood improves to a greater extent.

If the lesson takes place on the street, similar requirements apply to shoes. When exercising indoors on a warm, clean floor, you can not wear shoes.

Requirements for the premises

The study area should be relativelyspacious, well ventilated, clean, well lit.

In the warm season, charging can be carried out on the street . In this case, the body experiences only the effect of physical exercises, but natural factors - the sun, air - which have a hardening effect.

Healthy people who tolerate morning stress well can exercise in the fresh air not only in the warm season, but in almost any weather. It is especially convenient to do exercises on the street for those who keep dogs at home - you can combine the morning walk of the animal with hygienic gymnastics.

Requirements for musical accompaniment

Morning exercises are best done underrhythmic, upbeat music.

The volume of the music should not be too low, but it should not be too high either, as excessively loud music causes the development of protective inhibition in the nervous system.

Cheerful rhythmic cheerful music increases the tone of the nervous system, cheers up, makes you want to move. It greatly facilitates the process of awakening, reducing lethargy after sleep.

You should avoid using music containing intense frightening sounds, since after sleep, being in a state of inhibition, the body is extremely sensitive to such influences at the level of subconscious perception.

To maintain interest in classes, musical accompaniment should be changed periodically.

Conclusion

Thus, the daily performance of a complex of morning exercises, designed taking into account the patterns of functioning of the body after sleep and the individual characteristics of a particular person, allows you to prepare the body for the upcoming mental, physical and emotional stress, is a good means of maintaining and strengthening health, prevention and, in some cases, treatment. diseases, provides high mental and physical performance during the day.

Charging increases the overall level of physical activity of a person, reducing the adverse effects of a sedentary lifestyle. A well-composed complex of morning exercises does not cause negative emotions, while at the same time increasing the mood, well-being and activity of a person.

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8. Human Physiology: A Textbook for Students of Medical Institutes / Ed. Kositsky G.I. - M.: Medicine, 1985. - 544 p.

Appendix

COMPLEX OF MORNING GYMNASTICS №1

1. Walking in place or with movement with sweeping movements of the hands, squeezing and unclenching fingers. Duration 1 minute.

2. Standing, feet shoulder width apart. Left hand through the side up, right behind the back, bend and stretch, inhale; return to starting position, exhale. Repeat by changing the position of the hands. The pace is average.

3. Standing up on toes, raise your hands through the sides up, bend over - inhale; return to the starting position - exhale.

4. Standing, legs apart, left hand up right on the belt; springy slope to the right; repeat the same on the other side. Breathing is uniform, the pace is average.

5. Standing, swing your left foot back, swing your arms forward, hands relaxed - inhale; starting position - exhale; repeat the same with the right leg.

6. Standing up on toes, arms to the sides - inhale; lunge with the right foot, lean forward, touch the floor with your hands - exhale; starting position - inhale; the same with the left leg. The pace is average.

7. Sitting on the floor, hands to shoulders. Three springy bends forward, holding hands on the shins - exhale; straighten up, hands to shoulders - inhale. Incline gradually increase. Don't bend your legs. Raising your body, straighten your shoulders. The pace is average.

8. Starting position - emphasis sitting at the back. Bending over to go to support lying behind, bend the right leg forward; repeat the same, bending the left leg. Pull the toes off. Breathing is arbitrary.

9. Starting position - emphasis on your knees. Tilt your head forward and raise your right knee, arch your back; initial position; straighten the right leg back and bend; initial position. The same with the other leg.

10. Starting position - kneeling. Hands forward, up, to the sides, bend with the body turning to the right - inhale; turning straight and sitting on your heels, tilt forward, arms back - exhale; initial position. The same, making a turn in the other direction. The pace is slow.

11. Stand with legs apart, hands forward, fingers interlaced. Turning the body to the left - inhale; starting position - exhale; tilt back, hands behind the head - inhale; starting position - exhale. The same on the other side. The pace is average.

12. Standing, hands on the belt. Jumping alternately on the right and left legs. Breathing is arbitrary. The pace is average.

13. Running in place or with movement. Breathing is even. The pace is average. Duration 40 - 50 seconds. Transition to walking with high hips for 20 seconds or more.

14. Standing legs apart, hands on the belt, hands forward. Rising on toes, elbows back, bend - inhale; starting position - exhale.

COMPLEX OF MORNING GYMNASTICS №2

1. Walking with sweeping hand movements at an accelerating pace. Duration 1 minute.

2. Legs apart, fingers interlaced. Turning your palms outward, arms up, rise on your toes - inhale; separating the hands, hands through the sides down, return to the starting position - exhale.

3. Running (15 - 20 s) with deceleration and transition to walking.

4. Legs apart, hands on the belt. 1 - turn the body to the left, arms to the sides; 2 - 3 - springy tilt back; inhale; 4 - starting position; exhalation; 5 - 8 - the same with a turn to the right. The pace is average.

5. Lying on your back, arms to the sides. Raise the right leg, lower the leg to the right until it touches the floor; raise your leg; initial position. The same with the left foot, lowering it to the left. Breathing is even, the pace is slow.

6. Starting position - kneel down and then sit on your heels with an inclination forward, palms on the floor. 1 - 3 - sliding the chest above the floor, first bending and then straightening the arms, move to the position of emphasis lying on the hips - inhale; 4 - bending the legs, quickly return to the starting position - exhale. The pace is slow.

7. Lying on your back, arms to the sides. Bend your legs and, holding the middle of the lower leg, press your knees to your chest, tilt your head to your knees - exhale; return to the starting position - inhale. The pace is slow.

8. Sitting legs apart, arms to the sides. Tilt forward, touch the toe of the left leg with the right hand, exhale the left leg back; starting position - inhale; repeat the same - to the right leg. The pace is average.

9. Starting position - emphasis on your knees. Unbending the left leg and lifting it back, bend your arms and touch the floor with your chest - inhale; pushing up, return to the starting position - exhale; repeat the same, raising the right leg. Hands in emphasis on the width of the shoulders. The pace is average.

10. Starting position - emphasis crouching. 1 - push of the legs, emphasis lying; 2 - emphasis lying, legs apart; 3 - emphasis lying, legs together; 4 - with a push of the legs, emphasis crouching. Breathing is arbitrary. The pace is slow.

11. Starting position - emphasis crouching. Straighten up. swing the left leg back, arms to the sides - inhale; emphasis crouching - exhale; the same swing of the right leg. The pace is average.

12. Running in place with the transition to walking. Breathing is uniform, the pace is average.

13. Standing, hands behind your back. 1 - jumping legs apart; 2 - jump back to the starting position; 3 - 4 - jumping on two legs. Breathing is arbitrary. Duration from 20 s.

14. Stand with legs apart. Hands up, bend over - inhale; springy tilt forward, arms to the sides - exhale. The pace is average.

15. Walking in place, average pace, 30 - 40 seconds.

COMPLEX OF MORNING GYMNASTICS №3

1. Standing, feet shoulder-width apart, hands on the belt. Pull your elbows back as you inhale and relax as you exhale.

2. Standing, feet together, hands down. With a leg step to the side, raise your arms to your shoulders, then return to the starting position. The pace is average.

3. Standing, feet shoulder-width apart, one arm up, the other down. Perform hand swings alternately.

4. Standing, hands down. While inhaling, raise your arms through the sides up, lower as you exhale. The pace is average.

5. Walking in place, lifting your knees high, gradually speeding up and slowing down the pace.

6. Standing, legs apart, hands on the belt. Bend over (exhale), reaching with your hands toes. The pace is average.

7. Standing, legs together, arms bent in front of the chest. Jerk movements with bent arms for two counts and straight for two counts. The pace is average.

8. Standing, feet together, hands down. Alternately raise your hands up - inhale, lower - exhale. The pace is slow.

9. Standing, feet shoulder-width apart, hands on the belt. 3 lateral torso, return to the starting position. The pace is average.

10. Standing, feet hip-width apart, hands down. Perform springy semi-squats with swinging movements of the arms forward and backward. The pace is average.

11. Calm walking with relaxation (shaking arms, legs alternately) for 15 - 20 seconds.

12. When walking, alternately raise your hands up - inhale, lowering - exhale. The pace is slow.

COMPLEX OF MORNING GYMNASTICS №4

1. Starting position - sitting on a chair, legs bent, hands on knees. Take your hand to the side, breathing in, put your hand on your knees - exhale.

2. The starting position is the same. Bend your knees. 4-6 times with each leg.

3. Sitting, straighten your legs, lower your arms. Alternately take the arm and leg to the side while inhaling, return to the starting position while exhaling.

4. Standing, feet hip-width apart, hands to shoulders. Rotation in the shoulder joints forward and backward.

5. Standing, feet shoulder-width apart, hands on the belt. Alternately take your hand to the side with a turn of the torso and, as you exhale, put your hand on the belt. The pace is slow.

6. Standing, feet hip-width apart, hands on the belt. Squat on the exhale, arms forward, while lifting - inhale. The pace is average.

7. Walking in place, raising your knees high, at an average pace, 15 - 30 seconds.

8. Standing, legs apart, hands down. Raise the hands to the shoulders, inhaling, lower on the exhale, relax.

9. Standing, feet together, one arm up, the other down. Swinging movements of the hands with a change in the position of the hands for 2 counts. The pace is average.

10. Standing, legs apart, hands on the belt. Rotation of the torso at a slow pace 6 times in one direction and the other.

11. Sitting on a chair, straighten your legs, hands on your knees. Alternately bend and unbend the feet and hands at an average pace.

12. Raise your shoulders while inhaling, lower your shoulders as you exhale, relax.

COMPLEX OF MORNING GYMNASTICS №5

This complex includes exercises that develop mobility in the joints, trunk muscles, as well as respiratory muscles.

1. Sitting on a chair, knees bent, hands on knees. Raise your shoulders - inhale, lower - exhale, relax. Breathing is calm, shallow. Repeat 3-6 times.

2. Sitting on a chair, hands on knees. Squeeze your hands while lifting your socks towards you. The pace is average, 8-10 times.

3. The starting position is the same. alternately withdraw the straightening arm and return to its original position. The pace is slow. 3-4 times with each hand.

4. Sitting on a chair, bending your legs, hold on to the back of the chair with your hands. alternately unbend the legs, the feet glide along the floor. The pace is average, 4 times with each foot.

5. Sitting on a chair. Raise a straight arm up - inhale, lower - exhale. The pace is slow, 3 times with each hand.

6. The starting position is the same. Turns of the body with dilution of the arms. At a slow pace, 3-4 times in each direction.

7. Standing sideways to a chair, one hand on top of the back. Perform swing movements with the opposite arm and leg forward and backward. Mahi perform freely without tension. Repeat 4-6 times with each arm and leg.

8. Stand at a distance of the length of outstretched arms from the chair and, leaning on the back, slowly squat - exhale, rise - inhale. 4 - 6 times.

9. Sitting on a chair, hands on knees. Perform circular movements with the foot, touching the toe of the floor. 4 - 8 times with each leg.

10. The starting position is the same. Alternately raise your hands up - inhale,

lower - exhale. 3-5 times with each hand.

11. The starting position is the same. Alternate mixing and breeding of the heels and toes of the feet for 4 counts. Breathing is arbitrary. Repeat 8 - 12 times.

12. Sitting, straighten your legs, lower your arms. Leaning back in a chair, close your eyes, relax - 5 - 10 seconds.

Morning. Raise - raised, but did not wake up. Forgot. Familiar, isn't it? Some people drink coffee to wake up. Although, tea or juice will help drive away sleep just as well. Someone takes a contrast shower, someone turns on the music loudly, but few make simple movements, which, however, can charge your body with vigor for the whole day.

This is a typical morning routine. Many neglect it, believing that exercising in the morning is unhealthy. And they are very wrong. If you do the exercises correctly, then you are provided with a good mood and good spirits for the whole day. Morning exercise helps the muscles and ligaments of your body get the dose of nutrients they need to maintain tone. This is due to the fact that the blood begins to move rapidly through the veins and arteries.

Almost immediately, after the initial exercises of the morning warm-up, after just a few intense movements, you will feel how your body becomes more cheerful. We justify our laziness and unwillingness to do morning exercises by the lack of time, trying to convince ourselves and others of this. But after all, for charging, believe me, you need only 5-7 minutes, no more! And the excellent well-being that you get in return for the whole day will convince your laziness.

Rising from the bed, your body is still, as it were, in a "suspended" state. Morning exercises help you quickly tune in to energetic work. And for the female body, it is generally extremely necessary! Morning exercise improves well-being, strengthens health, maintains a good figure, activates all the processes in the body that are necessary for a full life.

Do you know that even in ancient China, a ten-minute morning exercise in its benefits was equated to half an hour of physical activity? And today, Chinese people start their day with a morning workout. Charging exercises are the simplest, not requiring much physical effort. These are all kinds of sips that you can do even while lying in bed. After you can walk barefoot on the floor. Next - tilts, squats, turns. Exercise for the press - a must-do in the morning! This is especially true for women. After all, this is your beautiful posture, and therefore an easy gait. Choose ten exercises for yourself, no more, for all muscle groups and perform them in different positions. Everything is quite simple and fast. Just a few minutes a day, and a charge of vivacity, excellent health, a beautiful figure, you are provided for many years!

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One of the activities that have a beneficial effect on the health of the body is morning physical exercise. In addition to the specific influence that facilitates the process of transition from a state of rest to a state of active wakefulness, doing morning exercises increases the level of a person's overall physical activity. For the majority of the urban population, morning exercises are often the only specially organized exercise. Like most effects on the body, morning physical exercise is useful only if it is used correctly, which takes into account the specifics of the functioning of the body after sleep, as well as the individual characteristics of a particular person. Morning physical exercise is necessary for every person to improve and maintain a normal state of health. It is especially relevant for urban residents, as well as for those whose work involves a long stay in one position, the so-called "sedentary work".

Importance of morning exercise

Morning exercise is one of the most common forms of exercise. Charging consists of a set of physical exercises of moderate load, covering the main skeletal muscles. Carried out usually after sleep, exercise tones the body, increasing the basic processes of life (blood circulation, respiration, metabolism, etc.). Charging mobilizes the attention of those involved, increases discipline (inculcates a hygienic skill to practice). Charging provides a gradual transition of the body from a state of rest during sleep to its daily working state. People who systematically engage in exercise improve sleep, appetite, general well-being, and increase efficiency. Regular exercise is a good way to improve health. Charging is useful for all people, from childhood to old age. Charging is especially necessary for people with insufficient motor mode in daily activities (sedentary professions). Charging physical exercises - simple and affordable for people of various physical fitness and different health conditions - are selected according to a specific plan, taking into account age, gender, health status and the nature of work. In addition to gymnastic exercises, moderate running (jogging) or not tiring cross-country can be included in the exercises.

Morning exercise has a huge impact on human health, well-being and performance. Morning exercises harden a person physically, dramatically reduce colds and other diseases, and promote active work. An indispensable condition for morning exercises is regular daily exercises. In the warm season, it is recommended to conduct them outdoors, and in winter - in a well-ventilated area. Who does not know how difficult it is sometimes after waking up to relieve morning drowsiness and lethargy. Morning exercises help to get involved in the usual rhythm, activate the work of the organs and systems of the body, and restore working capacity. It is necessary in order to make up for the lack of movements. When performing physical exercises from the sensitive nerve endings located in the muscles, joints, skin, streams of impulses rush to the brain, quickly increasing the excitability of the central nervous system and ensuring its readiness for vigorous activity. In other words, the changes that occurred during sleep under the influence of morning exercises are eliminated, and muscle tone increases. The cardiovascular and respiratory systems switch to the active operating mode.

Increasing efficiency, labor productivity is possible, the most important goal of morning exercises, although, of course, not the only one. Its second purpose is to give a person good health and a cheerful mood. morning physical exercise

It has been proven that systematic physical exercises have a significant positive effect on mental functions, form mental and emotional resistance to intense intellectual activity. The results of numerous studies on the study of the parameters of thinking, memory, stability of attention, the dynamics of mental performance in the process of productive activity in individuals adapted (trained) to systematic physical activity and in those not adapted to them (untrained) convincingly show a direct dependence of all these parameters of mental performance on the level both general and special physical fitness. The ability to perform mental activity is less affected by adverse factors if, in the process of its implementation, the means and methods of physical culture are purposefully used, for example, physical culture pauses, outdoor activities, etc.) Research results show that the stability of attention, perception, memory , the ability to mental count of varying complexity, some other aspects of thinking can be assessed by the level of preservation of these parameters under the influence of varying degrees of fatigue.

Quite a lot has already been written about the benefits and significance of morning exercises, but, until now, some women believe that it is not necessary to do it at all, since they already devote so much time to homework, being in constant motion: either they wash, then wash, then stroking. This is a completely wrong opinion! Getting a load from homework, you use far from all muscle groups. And charging, in turn, loads all the muscles of our body. It is also very important that the exercises are done immediately after waking up, unlike housework.

Morning exercise is very simple and accessible a set of exercises, but its positive effect on our body cannot be overestimated.

What is the importance of morning exercises?

The value of morning exercises great and diverse: it increases the vital activity of the body, reduces the time of transition from sleep to wakefulness, causes positive emotions.

After waking up, morning exercises gradually involve the entire human body in an active state. Performing physical exercises increases the excitability of the cerebral cortex, as well as the reactivity of the entire central nervous system. A whole stream of impulses going to the brain from all receptors: visual, auditory, musculoskeletal, skin - causes and restores the working capacity of the nervous system and the vital activity of the body as a whole.

Morning exercises deepen breathing, increase blood circulation, promote metabolism.

Morning exercises bring up attention, determination, increase mental activity, evoke emotions and joyful sensations.

These reasons abound to do morning exercises part of your day. However, do not force yourself to do it by force! This is really what you want!

How to do morning exercises for the greatest effect?

If you seriously decide to take care of your health, adjust your daily routine and go to bed early so that when you get up for gymnastics in the morning, you feel sleepy and rested and not broken and sleepless. Doing gymnastics to the detriment of sleep is unlikely to be right. Choose for your morning complex some simple and pleasant exercises for you for all muscle groups and accustom your body to the correct daily routine.

Gymnastics is better to do right away after waking up, wearing a light sports uniform, with the window open, so that an influx of clean air enters the room. Turn on pleasant music and start bringing your body into a state of full activity.

Breathing during gymnastics should be calm, monitor your pulse rate and blood pressure. Performing exercises, we breathe only through the nose, we do not hold our breath. It must be remembered that during physical activity, the heart rate always increases - this is normal, the main thing is that 3 minutes after gymnastics, the pulse returns to its previous rhythm.

When choosing exercises for morning exercises, be guided by what loads your work will involve during the day. If you are sitting at the computer, then give a load on the shoulder girdle, neck, back muscles, if you are standing on your feet, give a big load on the limbs, lumbar.

After gymnastics, it is advisable to take water procedures. This can be a contrast shower, a cold shower, or a wet towel rubdown. All according to your well-being.

How to choose exercises for morning exercises, how to perform them correctly and what benefits it will bring

To wake up, some people drink coffee in the morning, others - natural juice. We also refresh ourselves with delicious food, take a contrast shower, listen to invigorating music, but very often we forget about the main thing: to drink water immediately after waking up, to thank for the new day, to think about what we want from it.

There is one secret, using which, each person can get a huge benefit. Simple actions that give the body strength and energy for the whole day. It's about morning exercise. Many women are sure that it may well be replaced by homework. But it is not so. Let's see why.

When doing any work, be it washing, ironing, cleaning, different muscles are involved, but all the time the same. It turns out that some muscles work all the time, while others are inactive, while morning exercises alternately load all muscle groups. Another very important thing is that when some muscles work, others recover faster.

The benefits of morning exercise

When a person gets out of bed, his body is in a transitional mode for some time - from inactivity to activity. Morning exercises help to make this switch faster, to tune in to active work. Its beneficial effect on women's health cannot be overestimated.

• helps to wake up faster;
• improves overall well-being;
• gives a charge of vivacity, helps to fill your day with energy;
• improves mood and performance;
• improves health;
• improves joint mobility;
• activates all processes in the body;
• helps to maintain a good figure;
• prolongs life.

The true meaning of the word "charging" is very simple - to charge the body, like a mobile phone.

One of the "clear evidence" of the importance of charging

Even in ancient China, a 10-minute morning workout was equated to a half-hour daily physical activity. And now the Chinese start their day with exercises. A huge number of people gather in the early morning at the sites near their homes and do various exercises. They know that it brings health.

Charging in the morning - exercises

You need to start with simple exercises. The first is sipping, the most diverse, and they can be performed without getting out of bed.

An ideal option for morning physical education is breathing exercises, for example, the Miller complex. Simple exercises take only 10 minutes, and the benefits are enormous. To understand the principle itself and correctly perform them, find a video of these exercises on the Internet.

After that, walk barefoot on the floor, do not rush to put on slippers or socks. The movements should be springy, in the form of small steps. It is very useful to massage the hands and fingers. This activates blood circulation and the work of internal organs.

And then - tilts, turns, squats, lunges, circular movements with the feet, running in place. Try not to overload the body, from time to time take deep breaths and exhale, restore strength. It is advisable to supplement morning exercises with cheerful, invigorating music.

A separate topic is exercises for the press. They are required. For a woman, this is very important. A strong abs will help keep your posture, make childbirth easier, make pregnancy more enjoyable, and add self-confidence.

Choose 10 exercises for yourself - such that they involve all muscle groups and are performed in different positions: lying down, sitting, standing.

Do exercises before breakfast, in comfortable clothes, in a ventilated area.

It's that simple - 10 minutes and you feel so much better all day long. You just need to overcome laziness and feel all the benefits that the morning workout brings. No matter how you look at it, from which side you look - there are only pluses everywhere.

Do not look for reasons to justify your unwillingness to exercise. After all, now you understand that this is not a waste of time, but, on the contrary, its significant savings, a huge contribution to your health, and free of charge. Medicines are more expensive, and it takes a lot of time to go to the hospital.

Find your own incentive to make exercise an integral part of your morning routine, whether it's getting in shape, improving your health, or finding peace of mind. The most important thing is to understand why you need it.

When you don't have to force yourself, and that will come with time when you feel the benefits that daily exercise brings, then every morning will be kind, and the day will be more fruitful.