Pilates in bed
Besides physical tone and endurance, Pilates improves the ability to concentrate and resist stress.
Immediately after the alarm rings, roll over onto your back, put your hands along your body, slowly inhale the air until you feel fullness in your lungs (about five to seven seconds), then exhale just as slowly until your stomach is drawn in. Repeat 10-15 times. It is best to do this exercise with your eyes closed.
Next stage. Open and close your eyes - repeat 50-60 times at a fairly fast pace. This will help wake up and moisturize your eyes.
Without changing the position of the body, strain all the muscles in turn - from the legs to the head. Five sets of five seconds should be sufficient.
Further - stretching. Tighten your legs: let the toes stretch towards the head and the heels in the opposite direction. And so for three to five seconds. Then stretch your arms up and freeze for the same time. Repeat each exercise 10 times.
The last exercise is the "bike". You need to spend four minutes on it: two sets of a minute in one direction and two sets of a minute in the opposite direction. Rest 10 seconds between sets.
If you have time and desire, complete the exercise with a bar (a minute is enough) or one of its variations. To do this, you already have to move to the floor.
Start with these exercises, and who knows, you might want to do more in a couple of weeks, like taking video courses.
Yoga for the lazy
There is a basic set of simple asanas that are suitable for any level of training and help to warm up after sleep. Keep a yoga mat next to your bed so that your determination to work out in the morning isn't overwhelmed by having to look for it.
Start with Balasana - baby pose: it will help you wake up. Get on your knees with your big toes and sit on your heels. Hands up. Exhaling slowly, lower your torso down until your forehead touches the mat, extend your arms forward, palms down. The child pose is often used in yoga to rest between difficult asanas. It is also suitable for waking up after a sound sleep, relieving discomfort in the neck and lumbar region, for example, after sleeping in an unsuccessful position or on an uncomfortable mattress. Marjariasana (cat pose) and Bitilasana (cow pose) are beneficial for women. They have no contraindications. Asanas must be done in pairs, so they give more results.
Get on all fours, bend as you inhale: lower the thoracic spine, and pull your head and tailbone up. It's a cat". As you exhale, "push" your back up, and direct your chin to your chest. This is the "cow".
It is necessary to change the "cat" and "cow" slowly. Be sure to breathe deeply and calmly. No sudden movements.
This exercise is good for the pelvic organs, relieves pain during menstruation, and activates bowel movements.
Set the alarm for 5-10 minutes and go on to perform Shavasana. Lie so that your spine is in full contact with the floor, close your eyes. Relax all muscles (the easiest way to do this is after you tighten them). Breathe slowly and steadily, not deeply or shallowly - through your nose. Imagine how energy fills you with the air. Continue breathing evenly until the alarm sounds, which will also back you up if you fall asleep.
Shavasana improves posture and heart function, normalizes blood pressure and helps resist stress.
If you have experience of practicing with an instructor, you can do Sun Salutation or do yoga by video.
Walking
Those who despise all this "fussing" on the rug or with dumbbells can choose walking as an activity in the morning. Leave the house half an hour early and walk to the metro - and now you have taken care of your health. You can walk to your station, or you can go to the next.
The distance between stations in Moscow is approximately 1.8 km. Doctors believe that a healthy person needs to walk 7-10 thousand steps a day. This is approximately 4.5 - 7 km, depending on the length of the stride. Not so much if you figure it out: the average walking speed is 5 km / h. That is, less than an hour a day is enough to maintain your health and fitness.
Walking has been shown to strengthen the immune system, lower stress hormone levels, lower the risk of heart disease, and help you think faster. Walking daily increases the size of the hippocampus, the part of the brain that affects memory and learning, and strengthens the connection between neurons. The hippocampus helps you make clear plans and multitask.
For motivation, you can buy a pedometer or install a special application for your phone. It will also help you measure the distance traveled and monitor your heart rate (it should not exceed 100 beats per minute).>