Exercising in bed or “How to gain energy for the whole day without getting out of bed.”
“What kind of exercise in the bathhouse is this in the morning?!” - you will say after listening to the advice of friends and family on how to start your day correctly. After all, you already need to get out of bed, so what kind of fucking exercise can there be at all?
But you know, your friends and family are undoubtedly right... so what should you do?
Exercise in bed. It’s paradoxical, but bed and exercise can be combined. I understand that it sounds as stupid as possible, but it’s true).
The best thing is that you can do a wide variety of exercises without leaving the comfort of your bed. At the same time, exercises done in bed will quickly get you in shape, lift your spirits and allow you to spend the day to the fullest. Therefore, here is a set of exercises that will charge you with energy for the whole day.
A set of exercises in bed
The very first exercise. Set your alarm ten minutes earlier than usual. Gather your willpower and don’t set your alarm clock at the first ring in the morning.
When you wake up, smile, because you are starting a new, interesting and active life. Stretch widely and with pleasure, starting the warm-up complex (of course, you do not need to do the splits in a lying position). This is a great way to tone your muscles after sleep.
Frog breathing exercise. With your arms and legs spread out to the side, breathe through your belly, inflating your belly as you inhale and drawing it in as you exhale. This will give you the extra oxygen your body needs.
Acupressure – have you heard? Helps with waking up. Rub your earlobes and the auricles themselves, and then rub the bridge of your nose with your palms until you feel warm (don’t overdo it, I think you don’t need red, swollen dumplings). Let's move on to the next exercises.
Static muscle tension warms up the body. Tighten all your muscles and remain tense for a few seconds. Relax and repeat the action several times.
Lying on your back
Bend only one leg at the knee, either leg. Try to reach your buttock with your heel as you slide your foot along the bed. Movements should not be sudden. They did it once - they changed the leg, and so on several times.
Without lifting your feet and shoulder blades from the mattress, try to arch, raising your pelvis as high as possible.
Raise your hands up and place them on the bed. Rotate your torso to the right and left, performing lazy twists of your upper body without lifting your pelvis and legs. These gentle stretches will strengthen your obliques.
Hands behind head! This is a bicycle... Pedal). Firstly, the abdominal muscles are strengthened, and secondly, fat is burned.
Wrap your hands under your knees, round your back and sway like a tumbler. (Basically, assume the pose of an upset little girl J.
Lying on your side
Now, turning over on your side, move your legs sideways and up and down, alternating approaches on your right and left leg. Something like scissors, only with one leg (broken scissors).
Lying on your stomach
Lying on your stomach, press your straightened arms along your body. Try to lift your shoulders and legs at the same time. Repeat several times.
Rest your forearms on the bed and begin to stretch your neck, turning your head left and right. Complete the exercise with a circular rotation. Do the exercise with smooth movements. Repeat this on both sides as well.
Sitting on the bed
Having crawled to the edge of the bed, you can finally take a sitting position in a Turkish style. Stretch your arms forward, placing your chest on the bed. Stretch. Slowly straighten up. Repeat several times.
After charging, immediately go to the shower for maximum vigor of body and spirit
After charging, immediately go to the shower for maximum vigor of body and spirit.
Try to repeat this set of “lazy exercises” as often as possible. We are all human and I understand that this all sounds beautiful, but several times a week, you can do at least part of the exercises and you will even feel good. So just try it once, and then it will get boring.
Five-minute exercise for lazy people
May 29, 2020
Experts shared their secrets about morning exercises that even the laziest people can do.
Probably, each of us at least once in our lives was determined to do exercises in the morning, but drowsiness and laziness won the unequal battle and no one did the exercises. Therefore, healthy lifestyle experts shared several secrets on how to still exercise and recharge with good energy without getting out of bed:
1. Lying on your back, you need to raise one leg 90 degrees in relation to the body, and bend the other at the knee, do pelvic lifts 10 times, then change legs and repeat the exercise. Thanks to this exercise, your buttocks will become strong and toned, and tension in the spine will decrease.
2. Without turning over from your back, bend your knees and place your arms along your body, slowly, straining your abdominal muscles, lift your legs up. During this exercise, your pelvis should not lift off the bed, your knees should remain in one position, only your legs should be raised up to the knee. This exercise perfectly trains the abdominal muscles; if you have excess fat, it will be burned. Repeat the exercise 2-3 sets of 10 times.
3. If you want to have a beautiful hip line and get rid of cellulite, then you need to lie on your side, bend the leg that is lying on the bed at the knee, and straighten the other leg and lift it all the way up at least 20 times. Then turn over and repeat the exercise on the other leg. It is advisable to do this exercise slowly, without jerking, to avoid stretching.
4. To finally wake up your body with morning exercises, lie on your stomach, lower your head into the pillow, straighten your arms forward and stretch, at this time you also need to stretch your toes. Now raise your head up, followed by your arms and legs, you will get something like a “ship”, stay in this position for a few seconds and return to the starting position. Repeat the exercise 5-10 times.
5. The last exercise for any training set is always stretching. Therefore, you need to sit down, straighten your back and cross your legs. With your right hand, lean on the bed, and with your left, stretch to the right side, while trying not to turn your head so as not to curl your neck muscles. At the moment when you feel strong tension in your side, you need to hold for half a minute, and then do the same exercise on the other side.
After such exercise, you will get out of bed already awake, cheerful and energetic!
Based on materials: hronika.info
Filchakov prosecutor's office Kharkov
Warm-up
What exercises do morning exercises for weight loss consist of? You have known about them since childhood, because you did them in physical education lessons. It's time to refresh your memory, regain your flexibility and mobility.
First, prepare the place at home where you will do the exercises. There should be no foreign objects or sharp corners. Since some exercises are performed lying down, get a gym mat. For men, you can install a horizontal bar in your apartment and buy dumbbells.
- First, exercises are performed for the cervical vertebrae. These are tilting the head back and forth, left and right, as well as rotation.
- Next, knead your hands by clenching them into fists and performing rotational movements.
- Move your arms in circles to stretch your joints. You can do 3-4 rotations, first in one direction, then in the other.
- Don't forget to warm up your toes and feet. To do this, place your feet shoulder-width apart and make rolling movements from your toes to your heels, walking on your toes.
As a result of the warm-up, you will warm up your muscles and prepare yourself for more difficult exercises. Please note that you can start the warm-up while still lying on the bed, and finish it while walking around the room.
Differences between charging for women and men
Many people believe that for men the load should be greater in order to lose extra pounds. But in reality, the set of exercises for men can be the same as for women. The most important thing in exercise is its regularity. You must follow the order and time of completion; skipping days is not allowed.
Men need to do exercises for their legs just like women do for their backs and arms. But men may have their own problem areas. If women are trying to lose extra pounds from their hips and waist, then for men the main task is usually to tighten their stomach and strengthen their arms. For men you can:
- increase the number of push-ups;
- pay more attention to abdominal training;
- include dumbbells in your arsenal to increase the load on your arms;
- if there is a horizontal bar, then do not forget about pulling up.
After charging, you need to take a shower and have breakfast. For breakfast, protein foods and slow carbohydrates are best. It could be porridge, cottage cheese, omelet, vegetable salad. You should avoid sweet coffee or tea; you can drink only natural juices, without added sugar or preservatives. And, of course, there should be no sweet buns, bagels or cakes. Think over your diet in advance, and then losing weight will not be difficult for you.
How to prepare for charging
So, instructions for waking up vigorously. Before going to bed, set your alarm clock 3 minutes earlier than usual. When you wake up, do not rush to get up. Stretch in bed, allow your muscles to fill with oxygen, your joints to fall into place, and your ligaments to stretch.
When you come to the kitchen, drink a glass of warm boiled water. It will “start” your digestion. If desired, you can drink water along with a dessert spoon of olive oil: it makes the ligaments more elastic, resulting in fewer stretch marks. While the oatmeal is cooking, start charging.
Attention! We do not hold our breath during training. Breathe calmly, inhale through your nose, exhale through your mouth. Throughout all exercises, the legs stand at the width of the hip joints. Feet parallel to each other.
Fitness idea: morning exercises for weight loss
Many people underestimate the positive effect of morning exercises for weight loss on the body, but in vain. By exercising regularly in the morning, you can set a good tone for your metabolism, recharge yourself with energy and vigor for the whole day. In addition, it is during the morning workout that you can burn the fats deposited in the evening. This way you can “kill two birds with one stone”: get rid of extra pounds and help the body get out of a sleepy, lethargic state, getting into a working mood.
Morning exercises
You can start doing morning exercises for weight loss without getting out of bed.
1. Lying on your back, relieve excessive tension in the neck muscles by turning your head. First to the left, moving your chin to your shoulder, then in the opposite direction.
2. You can stretch the oblique abdominal muscles and lower back muscles using crunches. To do this, you need to sit on the bed with your legs hanging down and turn your body to the left as far as possible, using your left hand for support. Do the same in the other direction, lingering at the extreme point for 20–30 seconds.
Now you can move on to training while standing.
3. Stand up straight, placing your feet slightly wider than your shoulders, place your left hand on your belt and begin to tilt your torso to the left, placing your straight right hand behind your head. Repeat on the other side. Immediately bend down, trying to touch your toes to your feet.
Now it's time to incorporate cardio into your program. The best aerobic exercise is walking.
4. Morning exercises for weight loss involve walking in place for 1–2 minutes, while trying to raise your knees as high as possible to your chest.
5. Stand up straight, raise your arms up and take one leg back. Then bend it at the knee and pull it to your chest with your hands, trying to lower your head as low as possible. Do the same with the other leg. In total, do 2 to 5 lifts for each leg.
6. Now spread your legs wide and begin to rotate your pelvis in a circular motion, first in one direction, then in the other.
7. If time allows, you can spin the hoop.
8. From a standing position, perform three springy half-squats while simultaneously pressing your hands on your stomach. Repeat 10–15 times.
9. Do 10–15 lunges on each leg, with the back leg straight and used for support, and the front leg bent at a right angle.
10. You can quickly and efficiently pump up your abdominal muscles with the following exercise: lie on the floor with your fingers clasped behind your head. Now start moving forward with the elbow of your right hand towards the knee of your left leg. Do the same with your left arm and right leg. Alternate sides alternately.
11. As a final step, perform 10–15 push-ups.
12. And a few movements for relaxation and stretching: lie on your back, straighten your arms behind your head and stretch your fingers forward as much as possible, feeling the stretching of the muscles of your arms, back and abdomen. Stand up straight and shake first your arms in the air, then both legs in turn.
And finally: a contrast shower with a massage washcloth will help increase the effectiveness of such training.
Expert of the reality show about weight loss “Wedding Size”, fitness trainer Eduard Kanevsky assures that for home exercise you do not need a lot of equipment - exercise machines, various devices, and gives a list of the most necessary...
Stop looking for excuses - summer has come, let's lose weight together!
Watch the video!
Summing up
Home exercises for weight loss are a convenient and enjoyable alternative to going to expensive gyms and public swimming pools. Knowing the problem areas of your body, you can, if desired, focus on them, choosing the most suitable ones from the presented exercises. For a successful outcome, gymnastics in the morning can last from 15 to 30 minutes. It is best to devote about an hour to jogging. Daily exercise in the morning for weight loss not only burns fat deposits, but also eliminates cellulite and depression, tightens the figure, makes it flexible, and makes the skin healthy.
You can divide the proposed exercises according to their effect on certain parts of the body, and do them for 3-4 days, then change them to others. Use a jump rope, hula hoop, or dumbbells to supplement your morning workout routine. Enjoy physical activity, do not forget to drink more clean water, and lose weight gradually, but correctly.
