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5 movements should be done in the morning to keep the body supple and live a long life:

There are countless reasons why regular exercise helps you feel good, no matter what time of day you exercise. However, if the morning is not too busy, experts recommend taking this time to practice to have a positive effect and last throughout the day.

“Not only does exercise relieve stress from the body after a night of lying in the same positions, exercise also helps build endurance and the ability to manage stress. Obviously, the less stress you have, the more energy you have to use throughout the day,” says American fitness expert Ridge Davis.

No one wants to be tired and exhausted throughout the day, so getting active early in the morning is a good idea.

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You should prioritize taking the first time of the day to take care of your health. (Illustration)

According to rheumatologist Magdalena Cadet, NYU Langone Hospital (USA), being active has a profound impact on mental health by promoting and improving clarity, helping you to make informed decisions. throughout the day. “Exercise helps the body produce happy chemicals (endorphins) which in turn stimulate parts of the brain, helping us reduce anxiety and increase confidence,” the expert explained.

More than boosting energy and reducing stress, morning exercises are also beneficial for many internal and external body functions such as boosting metabolism. Regular exercise in the morning also helps you sleep better at night.

“Some studies show that exercising when waking up can change a person’s circadian clock, thereby helping us to be more alert at the beginning of the day and thereby improving the quality of sleep at the end of the day,” said Dr. Cadet explained. Research shows that working out at 7 o’clock is optimal.

The exercise routine is a bonus in itself, and just being physically active can reap many benefits. However, there are also movements that help you get the most out of your morning workout. Here are some moves suggested by experts:

Full body warm-up

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Stretching the muscles can help relieve tension after a night curled up in bed. Before starting any morning workouts, or if you’re just doing a few simple moves, do a quick full-body warm-up, suggests American personal trainer Lisa Mateo.

Mateo recommends stretching the quads, hamstrings, hips, shoulders, and triceps… along with a few cardio movements (like jumping, running, knee highs, etc.) to get your heart rate up.

Tree Pose to activate the legs and core area

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Tree pose can help improve balance and stability throughout the day.

According to American yoga and meditation instructor Kristin McGee, the tree yoga pose or Vrikshasana is the perfect morning exercise. This pose helps you maintain balance and strengthens your leg and core muscles.

This move also helps focus the mind – a very important factor in setting off a successful, healthy start to the day.


Stand firmly, back straight, shoulders relaxed, feet close together.

– When the leg feels solid, shift the weight to the right leg, raise the left foot, adjust the body, place the left foot on the right thigh.

– When the left leg is in a stable position, bring your hands together in front of your chest like when praying or raising your hands over your head. Experts recommend that anyone who is not well balanced should put their hands on a wall or a table for support. If you are not used to it, you can also place your left foot in a lower position, instead of on the thigh, on the shin.

Hold the pose for 5-10 breaths and then switch sides.

Downward-facing dog pose awakens the body and mind

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This pose not only enhances blood circulation to the brain after sleep, but also has the ability to stretch and tone the entire body.

This pose, as the name suggests, is reminiscent of the way a dog stretches its entire body after waking up. Humans can mimic this movement by taking the following steps:

Support both hands and feet on the mat, knees hip-width apart, hands shoulder-width apart, fingers spread.

– Use the arm force to slowly push the body up, straighten the legs, feel the energy running in the opposite direction of the arm, making the arm stronger and more solid.

– Move your hands forward, step back to lengthen your body. Squeeze your thighs as you move. Hold the pose for one to three minutes, focusing on your breath.

– Finally, slowly bend your knees and return to “baby” position to relax your body.

The “Dead Bug” move strengthens core muscles and prevents back pain

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The “deadbug” is a movement that health professionals love to do in the morning because it helps strengthen the core muscles and prevent damage to the lower back – a problem many people face in life. modern living.


– Should practice with a mat to support the body and avoid back pain. Start by lying on your back, lower back pressed to the mat, navel deeply drawn into the spine. Raise your arms straight up to the ceiling with your feet perpendicular to the floor, knees in a position as if they were resting on a table.

– Slowly lower the right arm behind the floor without touching the floor, while extending the left leg, lower the leg to parallel to the floor and pause. Then return to the starting position and repeat on the other side. Perform alternating sides and can gradually increase the number of times in each exercise session.

Do not rush. All movements should be done slowly. According to experts, the slower the movements in the “dead bug” pose are repeated, the more effective the core muscle groups will be.

Note: Always keep the lower back pressed against the mat, do not let the lower back arch.

Squats to improve total body flexibility

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Correct squat steps.

Squat is a standing up exercise with dumbbells or bare hands, can be practiced anywhere, beneficial for many body functions with just one movement.

Chiropractor Magdalena Cadet says squats are her favorite exercise, especially in the morning because movements help improve mobility of the whole body, useful for ligaments and connective tissue. results, while supporting effective matching.

However, be careful if you have any injuries or health conditions that make this exercise unsuitable for you. “Those with knee, back or hip problems should avoid squats or consult a doctor before practicing this move,” advises Cadet.

Correct movement is the most important thing to reap results from the squat. Start with knees slightly bent and soles of feet firmly on the floor, without tiptoes. Hips and ankles should point outward. Don’t let your knees go past your toes and keep your feet no wider than your shoulders.

Visualizing your upper body as a straight line will help keep your posture straight and execute the right movements. Then, push your chest out and keep your thighs parallel to the floor, squeeze your abs and push your butt back. Keep your core tight while performing the pose for stability.

Beginners try to hold the pose for 5-10 seconds each time.

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Points to pay attention to when doing squats.

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