You get up in the morning and would like to start your day well. Certainly, there will be a group of people who think that strong coffee will do the trick and get you back on your feet even after insufficient sleep. There are also those who cannot imagine a morning without visiting the gym. However, when you notice that the coffee is not enough and only helps for a moment, and you have neither the time nor the opportunity to go to the gym, you can also successfully do morning exercises at home. They bring many benefits and will quickly become a routine you can’t do without. Here are the top 10 morning exercises to start your day with.
Morning training – why is it worth it?
We do not even realize how much morning exercise can positively affect our bodies and well-being. First, they let us wake up and give us the energy we need throughout the day. They activate both body and mind – the body becomes properly enriched with oxygen, the muscles and joints are warmed up, and the entire body is stretched. Thanks to morning exercises, we will feel lively, fresh, and light. Our concentration will also improve and we will be more susceptible to learning new information.
BenchK Wall Bars
Morning training also strengthens the circulatory system and stimulates the metabolism, thanks to which you can get rid of unnecessary weight faster. First, more blood is pumped as you move, allowing it to circulate faster around your body and preventing cholesterol from building up in your arteries. Secondly, it speeds up the metabolism, allowing you to burn calories consumed throughout the day faster.
Starting the day actively will significantly improve our mood. All thanks to endorphins, the happiness hormone that is released during exercise. No doubt, a good mood and a smile are the basis of a well-lived day.
Exercising at home – how to prepare?
Morning training does not require any special preparation. You don’t even need a sports outfit – comfortable pyjamas will do just fine. It’s best to do the exercises right after waking up, before breakfast. When it comes to warming up, the exercises themselves are doing just that, because in the morning we should not do very intense exercises, but rather those that will stretch and activate our body. For training at home, the BenchK multifunctional gymnastic wall bars will be perfect, as they allow for many varieties of exercises, easily adapting them to the individual capabilities of each person and ensuring safety.
BenchK Stall Bars
Below, we present a set of the top 10 morning exercises performed at home with the use of a BenchK gymnastic wall bars.
Stand in front of the wall bars and grab the rung with both hands at the level of the chest. Straighten the spine, and then, during a gentle jump, move the feet and body weight from side to side.
Stand in front of the wall bars and grab the rung with both hands at the level of the chest. Perform traditional squats until the elbows are completely straight.
Stand in front of the wall bars and grab the rung with both hands at the level of the chest. Switch legs in the air by placing one foot and then the other on the lowest rung of the wall bars. To make the exercise a bit more difficult, you can put your feet on the second or third rung from the bottom or increase the pace.
Lie down on your back so that you can hook your feet on the lowest rung of the gymnastic ladder and at the same time gently bend your knees. Bring your hands behind the head, and then perform crunches, only slightly lifting the torso, without touching the knees with the head.
5. Side turn
Stand with your back to the wall bar and feet slightly apart. Twist the torso to the right, then to the left, trying with the hands to touch the rung at the level of the chest. Remember not to lift the feet off the ground and keep the spine straight at all times during this exercise.
6. Climbing the wall bars
Stand in front of the wall bars and then climb the individual rungs, remembering about the appropriate work of arms and legs – when the right hand grabs the next rung, the right leg also rises with it, as does the left arm and leg. Once you reach the highest rung, go down in the same way. Repeat several times with a steady pace.
Stand with your back to the wall bars, stretch your elbows out as high as possible and grab the rung that will allow you to hang freely from the wall bars, without your feet touching the ground. Straighten the spine as much as possible and remain in this position for some time.
8. Reverse squats
Stand with your back to the wall bars, stretch your elbows out as high as possible and grab the rung that will allow you to hang freely from the wall bars, without your feet touching the ground. Then bend your legs at the knees and raise them as close to the chest as possible, keeping in mind the straight spine adjacent to the wall bars.
9. Swing your legs backward
Stand in front of the ladder and grab the rung with both hands at chest level. Then lift the leg back to the maximum possible height.
10. Raising the hips
Lie on your back so that your feet are resting on the second rung from the bottom, and hands are placed along the sides of the body. Try to push the hips as high as possible, remembering that the shoulder blades stay on the ground all the time. Keep the hips elevated for a few seconds and then return to the starting position.
BenhcK Swedish Ladder