A quarter of an hour is enough to stretch and face the day with determination and joy.
Did you know that? During the night, in the REM sleep phase ( the one in which we dream), our muscles undergo a sort of temporary paralysis. If we add to this the spoiled positions that are sometimes assumed while sleeping, this explains the soreness we find ourselves when we open our eyes in the morning and the bad mood we often feel when getting up. Minute-to-muscle awakening exercises release tensions and charge us with energy. A few gentle gymnastics exercises are enough, but those who feel full of the sprint can opt for a walk or a run. The benefits of this morning’s activity are many for both the body and the mind.
What Is Muscle Awakening?
This term means any activity that puts the muscles back in motion, “reawakening” them after a period of inactivity. We usually choose gentle gymnastic exercises to be performed without even getting out of bed, such as stretching and lengthening, which are helpful for gradually warming up the muscles. Whatever the chosen activity, the important thing is to focus on the breath: it must be wide and deep to favor oxygen flow to the tissues, optimizing their functioning. Focusing on breathing also calms the mind, distracting it from the negative thoughts that sometimes accompany awakening.
Carving out a quarter of an hour upon waking up to dedicate yourself to yourself means still having a moment of decompression before entering a hectic day. Putting our body in a way with delicacy means gradually waking it up with a beneficial and invigorating activity capable of stimulating endorphins, the hormones of good mood, and lowering the levels of cortisol, the stress hormone.
Furthermore, physical activity done in the early morning is the one that makes us burn more calories: even if muscle awakening cannot be considered a workout and therefore does not replace the regular fitness routine, it still has toning and stretching effects. Musculature. Mind tools are positively affected by this morning exercise because it helps us become aware of our body, relieve stress, and make us forget the irritability that many feel as soon as they wake up. A specific concentration is required to perform the exercises correctly, which helps us leave negative thoughts and worries behind, charging us instead of energy.
For Those Who Have Sprint
A second after opening their eyes, there are people who can jump out of bed and immediately be at peak efficiency. For those with a “quick start,” the ideal activity is aerobics, such as running or brisk walking, to be done outdoors and, possibly, before breakfast. A mini workout of half an hour on an empty stomach, followed by a fresh shower and, now, yes, a good breakfast, is a great way to wake up your metabolism and face the day full of determination.
For Those Who Have A “Slow Start”
On the other hand, those who are like a diesel engine, which requires a bit of warm-up before reaching top form, must take the behavior of a cat as a model: as soon as he wakes up, Micio stretches, stretches, hunches his back, then deigns to slip off his pillow. We must do the same, too, with the correct sequence of movements.
We have just opened our eyes: to wake up completely, let’s stretch in bed, stretching our legs as much as possible, bringing our arms behind our heads and pushing them as much as possible upwards and towards the wall behind us. We yawn repeatedly; we move the muscles of the face making faces and faces: even the facial muscles must stretch.
-At this point, let’s get out of bed and open the windows: daylight helps stop the production of melatonin, the sleep hormone, which could leave us sleepy for too long.
-During the execution of the exercises, we check that our breathing is deep and wide (never stay in apnea!), And that the moments are fluid and controlled, without forcing beyond our limits and without feeling pain. Let us remember to always keep the abdomen “held” as if we had to close the zip of a pair of jeans that fit a little tight. Each exercise should be performed for at least one minute: when we are trained enough, we can move on to two minutes or intensify the effort.
– After stretching, let’s sit with the legs pushed forward at right angles to the back. We try to pull the torso until it touches the toes. If the exercise is challenging, we can bend the knees a little.
To awaken the back muscles, let’s imitate the cat once more: let’s put ourselves in a quadrupedal position, arch our back to form a hump, and then return to a neutral position. While seated, or if we prefer, we can stand up, we awaken our ankles with circles, alternating the direction of rotation. -The bridge is excellent
for warming up the abdominals(starting lying on the back with bent knees: the pelvis is raised while maintaining the support on the feet and shoulders and creating a diagonal with the torso, or the classic crunches (starting from lying on the back with knees bent, hands intertwined behind the neck: yes raised the head and shoulders. To make the legs and abs work together, we can bring the legs straight up, towards the ceiling with the hammer feet, slowly lowering them without touching the floor and lifting them again.
– If we want to move on to some more dynamic exercises, we can do some running in place, perform the classic squats or try to hold the plank position(body in line, parallel to the floor, with support on the toes and hands).
-When the available time runs out, let’s treat ourselves to a lukewarm shower and an excellent breakfast.
Also Read: What Is Fitness, And How To Improve