Morning exercise improves muscle tone and improves blood flow, accelerating the delivery of oxygen organs and tissues. To benefit from the exercise was the maximum, it is recommended to do them in the open air. If you go outside is not possible - open the windows and ventilate the room.
Begin with a warm-up exercises that will warm up your muscles and contribute to the allocation of synovial fluid lubricates joints. Each exercise of this and the main series is recommended to repeat 10 times. First make a rotational movement of the hands, feet, pelvis. Then several times put your hands up and make the "scissors", a cross linking hands in front of chest. The last exercise - sit in a chair and repeatedly pull the foot forward.
A series of basic exercises, you can start with squats. The main rule - squat just to the level where the hips are parallel to the floor. The following exercise - the slopes. Make them and forwards and sideways. Leaning forward, drag without hands, and feeding. It does not necessarily seek to reach out to the socks - is not so important, but if you overdo it, you can pull back muscles.
Useful for spinal exercise - twisting the trunk around its axis. Stand with your feet shoulder-width apart, hands - on the belt and slowly by turning left and right. To improve the flexibility of the back, you can do forward bends, sitting on a gym mat, and to strengthen the muscles of the shoulder girdle and neck - push-ups on a chair or table. Strength training with dumbbells or expanders are recommended only for those who want to develop muscles.
As a final morning exercises can be run locally or jump to the music. Or maybe you want to do some vigorous dance moves - you decide. Improvise, invent your own exercises, trying to pay attention to all groups of muscles. And if the charge you will enjoy it, then use it to increase many times over.