Energetic new day with 10 effective exercises

Walking, playing sports, running, . morning exercises will help us have a refreshing spirit, excitement to be able to start work on a busy day. With the following 10 exercises that we introduce, it only takes a few minutes to perform but will bring relaxation, full energy for an effective working day.

1. Rotation:

Standing, legs wide with shoulders, two hands relaxed and starting to rotate the body, back straight and increase the speed of rotation gradually. Note that you need to keep your body straight and don't move your position. You can do this exercise until you feel comfortable, but you should count the number of inhalation - exhalations in multiples of 6, such as 6 beats (3-3), 12 beats (6-6) . The purpose of the exercise is to relax your arms and shoulders.

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2. Stabilization action:

Stand with your right foot, raise your left leg so that your thigh is parallel to the ground or as high as possible. Raise your left hand high but don't need to straighten, your right hand drops. The palms spread out and were as comfortable as if you were holding two balls. Then, close your eyes and try to keep your balance. Repeat the movements 3-5 times, each time trying not less than 10 seconds. The purpose of the exercise is to train the agility, balance, coordination and improve the circulation of blood in the legs.

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3. Scroll movement:

Sit on the floor, raise your legs up in front of you, two hands touching your feet. Then, leaning back, curled up with gravity put on your back, trying to roll as round as possible. Then return to the original position. Repeat the movements in many breathing cycles, at least 12 times. Exercises help to strengthen the spine, improve blood flow through the spinal cord, relieve stress and fatigue.

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4. Swaying action:

Lay down, right hand on left shoulder and left hand on right shoulder, tight hug. Then lift the body up and down so that the head does not touch the ground. Try to make movements at least 12 times. The purpose of the exercise is to help relax the spine, especially the shoulder blade.

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5. Straightening action:

Lie on your back with your hands stretched straight through your head and crossed. Straight legs, closed. You can do this until you are really comfortable. Exercises to relax your body and relax, do it right after you swing and roll.

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6. Candle movement:

Lie on your back with your legs wide open, place your hands on your hips, as a fulcrum when you straighten your legs towards the ceiling. Put pressure on your arms instead of your neck muscles. Perform movements many times. The purpose of the exercise is to help improve blood flow in the brain, creating a beneficial effect for the whole body.

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7. Cobra action:

Lying on the stomach, the upper part and the upper half of the body are raised to take 2 parallel forearms as pillars. Eyes look straight, lower shoulders and body slowly. Repeat the action many times. Exercises will help your back firm, more flexible backbone.

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8. The gesture to bend:

Sitting in a kneeling position, keep your knees close to each other. Slowly lay on your stomach on the floor so that your head is close to the ground, your arms are folded in front of your knees or stretched to the front. Practice your movements until you fully relax. The purpose of the exercise is to stimulate the digestive organs and prevent calcium from condensing in the joints.

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9. Braided rope action:

Sitting on the floor with your right leg bent, pressing close to your thighs, your left leg crossed over your right leg, your left arm against the back as a fulcrum and your right hand lightly placed on your left thigh. Rotate the person in the left hand direction. Perform exercises until comfortable, maintain regular breathing. Exercises help improve the flexibility of the spine, lengthen muscles and reduce waist size.

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10. Stretch stretch action:

Stand up straight, 2 feet wide with shoulders, 2 hands raised, stretched to the sides, perpendicular to the body. Hold this position for a few breaths, then tilt your body so that your right hand touches your right knee, your left hand goes straight up, eyes straight. Maintain a few breath movements, then continue to put your right hand to the left foot, the left hand remains straight. Once completed, you can switch sides. This exercise helps strengthen the spine, reducing muscle tension and ligaments.

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Refer to the following articles:

1. 10 types of foods that help increase muscle mass for men

1. 8 habits to destroy the six-pack abdomen super fast

1. 12 exercises to have strong legs for all ages

Wish you have an effective working day!