Morning work-out. Five useful exercises. How to do morning exercises correctly? Short morning exercise

To have a beautiful, toned figure, you need to exercise at least every other day. Ideally, you need daily training. The frantic pace of life, work issues and family concerns do not always allow the modern man to find an hour in his schedule to visit the gym. There is always a way out! If you get up half an hour earlier, you can devote this time to physical development. Morning exercises for men will energize you for the whole day and allow your body to always stay in good shape!

What are the benefits of morning exercise?

Physical activity is necessary for every man. Moreover, we are not talking about exhausting workouts aimed at losing body weight or building muscle mass. We are talking about the usual maintenance of body and spirit in a healthy state. And morning exercises for men will help with this. Why in the morning? Because it is in the morning that the effect on joints and muscles is most effective. They are still soft and easy to train. In addition, morning physical education will set up the whole body to work properly. The effect will be enhanced by a contrast shower after training: it will have a beneficial effect not only on the body, but also on the internal organ systems.

Exercising in the morning for men will bring the following benefits:

• maintain correct posture;
• strengthens the muscle corset;
• normalizes blood flow;
• will reduce the risk of developing cardiovascular diseases;
• normalizes hormonal levels;
• will reduce excess weight and prevent its re-gain;
• will make the body beautiful and fit;
• will improve your mood and productivity for the whole day.

How to motivate yourself to exercise?

1. We lie on our backs, spread our arms with dumbbells to the sides. We begin to slowly bring the arms straight and then bent at the elbows.
2. Attach an expander to the wall by a hook and lie on your back with your head towards it. As you exhale, stretch the expander along the body, and as you inhale, loosen your grip.
3. We get to our feet, take the rubber band and fold it in half. We place one hand on the bend of the tourniquet, and with the other we take its handles. We repeat the movement of the archer when he tries to shoot.

If there are no devices, you can do regular push-ups, which will simultaneously work the arm muscles.

Arm exercises

Any push-ups are great for your arms:

• from the floor from your knees or straight legs;
• similar, but from the sofa;
• everything is the same, but lifting first one leg, then the other;
• push-ups with clapping hands.

Working out the abs

A classic abdominal exercise is the crunch in all its variations:

1. Straight twist - we lie on our back, bending our knees, and placing our hands behind our heads like a butterfly - we begin lifting the upper body.
2. Lateral twist - we do the same thing, but when bending to one and the other knee, the corresponding arm can be straightened and pulled towards the toe.
3. Reverse twist - from the same position we lift not the upper part of the body, but the lower part, while lifting the legs off the floor and pulling the knees to the chest.

Additional exercises

Additional exercises include stretching and relaxation exercises, which will complete our morning exercises for men.

1. We put our feet apart, rise on our toes and, while inhaling, spread our arms to the sides. As you exhale, bend over, crossing your arms and slightly bending your knees.
2. We sit on the floor and bend over with our legs straight.
3. We lie on our backs and completely relax. You can even close your eyes and lie there for a couple of minutes.

Possible difficulties

The main difficulty in morning exercises can be getting up early. Not everyone can force themselves to get up half an hour to an hour earlier in order to devote time to exercise. Many will prefer to devote this time to sleep. The main thing here is motivation. Think about what morning exercise will do for you and what benefits it will bring to your body. Try to go to bed half an hour to an hour earlier, especially at first, so that your body does not feel a lack of sleep. Better yet, turn men's morning exercises into family exercises. Joint activities bring us closer together and bring even greater benefits!

Think about why you need morning exercises. If only to wake up and prepare the body for a new day, then you can simply perform the main set of exercises in a relaxed state. Don’t rush anywhere, but slowly let every cell of your body wake up in motion.

If you don’t have time for additional exercises other than morning exercises, then it is better to pay more attention to it, especially in the strength department. Work your abs deeper, do exercises for your arms, chest and legs.

You can do the warm-up complex every day, and add the main one every other day. This way the muscles will recover from the main load, but will not forget the taste of movement.

Our lethargy in the morning can be explained by only one thing - the body, despite awakening, remains in a calm and sleepy state for some time. In order to finally wake up, it takes about 2-3 hours. Washing your face in the morning will help you cheer up a little, as it allows you to send a certain impulse to the central nervous system. But without bringing your muscles and joints to work, you won’t be able to fully awaken. This is why a person needs morning exercises. Before you begin the process of carrying it out, you need to understand the usefulness of a set of such exercises.

Any physical training requires 3 or 4 visits to the gym per week and thorough muscle loads. Then, as classes in the morning carry only a health-improving meaning. The maximum benefit from morning training will be only when, during the process of execution, the set of exercises is improved and complicated. It is recommended to carry out charging in a well-ventilated area and wearing clothing that does not restrict movement. It is best to finish your classes with a contrast shower.

The obvious benefits of morning exercises are as follows:

• Improves mood;
• Increased vitality;
• The level of drowsiness decreases;
• Lethargy and fatigue disappear;
• The syndrome, which is clearly expressed in an irritable attitude towards the outside world (hypokinesia), disappears.

Since exercise has a completely different purpose, there is no need to turn it into a regular training process. After all, the name itself suggests that these activities are designed to charge the human body with energy for the whole day. Unlike exercise, training aims to strain the muscles, exhausting the body. At the end of it, the body always wants to rest, since a lot of strength and energy have been spent. Without some preparation for training, you can cause irreparable harm to your body.

There are people who, along with a morning jog, prefer to do all sorts of strength exercises for various muscle groups, arms and abs. This complex takes longer than regular charging, about 40-50 minutes. Therefore, it is incorrect to call such loads charging. After all charger- This is a set of physical exercises that are intended to knead joints and muscle tissue.

This complex is often combined with some strength loads, but the number of them, as well as the type and duration of implementation, largely depends on physical fitness, desire and availability of free time. What are the best times for sports activities? The most optimal time for strength-bearing loads on the body is after lunch, but exercises are best done in the morning.

Correct morning exercises

The gradual awakening of the body does not accept any heavy loads immediately after sleep that force the heart to switch to more active work, causing irreparable damage to the heart muscle.

There are exercises that can be easily performed directly in bed. These include warm-up exercises that do not carry any load. At the same time, remember that they are not enough for a cheerful and active well-being throughout the day. You will need to walk a little, take a shower or just wash your face, drink a glass of water and only after all this do the basic exercises.

Morning exercises are performed to music, which is selected individually for each person. The presence of intense exercises in the complex forces you to select music whose tempo will be about 140 or 170 beats per minute. Many compositions of our time have exactly this tempo. When performing exercises in a calmer rhythm, slow songs are selected. To properly organize body movements and coordinate your breathing with them, it is recommended to select songs of a rhythmic nature.

That morning exercise that gives you good spirits and a surge of strength is considered the best. The main mistake in charging is excessive loads. Many people forget that the main purpose of exercise is to tone up. Her idea is not building muscle mass. The best way to determine the degree of stress on the body is how a person feels. The body should not feel tired or overly tired. With these symptoms, the necessary measure should be to reduce the load.

Set of exercises

There are several options for exercises performed during morning exercises, but there are some basic ones among them.

A set of exercises for the cervical region

• Making head turns to the left and right;
• Inclined movements of the head left-right, forward-backward;
• Circular rotation of the head at a slow pace.

You should not close your eyes if you have problems with the vestibular system.

Morning warm-up for arms

A set of core exercises

Leg warm-up

Additional set of exercises

To the above exercises done in the morning, you can add the following strength training:

• press swing,
• rotational exercises of a gymnastic hoop,
• use of light or medium weight dumbbells in exercises.

The effect of morning exercises

All the sets of exercises presented above will help you improve the condition of your entire body and get into work mode much faster.

Morning exercises make our auditory, vestibular, visual and other systems more active, help set the central organ of the nervous system in a working mood and bring the body out of the inhibited state that is present in the first hours after waking up. If exercises are regular, then a person notices positive physical changes: improved blood circulation, proper heart function, accelerated venous blood flow. Exercise also has a beneficial effect on the lungs. When performing exercises, the level of oxygen in the blood increases, and this in turn leads to active acid-reduction processes in the body, muscle tissue strengthens and joints are strengthened.

Performing a set of exercises daily in the morning will prepare your body for all the physical, mental and emotional stress that you will face during the day. And remember that only the right set of exercises can lift your spirits and make you feel all the charm of an active life.

It helps not only to control your weight, but also to take care of your health and good spirits, which is much more important than the fight against extra pounds. For it to be beneficial, it needs to be approached systematically. It is difficult to select the best set of morning exercises, because everyone chooses exercises for themselves, so next we will look at several successful options.

No coffee

Most people are skeptical about physical activity and especially about morning exercises. To get out of the inhibited morning state, use coffee or a contrast shower. But these are just stimulants that do not awaken the body, but only temporarily dull drowsiness and fatigue.

And they give a simply amazing effect - they awaken the entire body, tone the muscles and charge a person with energy for the whole day. A cold shower or a cup of coffee only affects the functioning of the brain and nervous system, but in order to fully wake up, you need to use your muscles and joints. A good morning exercise copes with this task and gives a person a great mood and vigor for the whole day.

The benefits of morning exercise

Before we look at the best complex, let's find out how else morning activity is useful.

The most important thing that morning physical education can give is the improvement of the body. But this is only possible with a systematic approach, which involves not only regular execution, but also gradual complication of the exercises. Immediately after charging, you can feel how your body “blooms”: your mood rises, and your brain and nerve cells begin to work fully. All this ultimately leads to new successes and conquering the desired heights.

Charging rules

As with everything else, morning physical education has its own laws and rules, by adhering to which you can guarantee yourself a high-quality result. Otherwise, even simple morning activity can lead to negative consequences. Let's find out what you need to do to get a good morning exercise:

1. Immediately after waking up, you should not overload the body with heavy exercise - this can negatively affect the functioning of the heart.
2. It is recommended to start exercises right in bed. This can be: stretching, bending arms and legs, turning the body and other simple actions.
3. When you get out of bed, you shouldn’t immediately start exercising; first you need to give your brain and nerve cells a couple of minutes to wake up. During this time you can wash your face. Now you can begin the main set of exercises.
4. You need to pay special attention to breathing, because it saturates the cells with oxygen and increases the overall tone of the body.
5. You shouldn’t overwork yourself, since the main goal of exercise is to wake up, and not to pump up a bunch of muscles. If your body gives signals of overwork, be sure to listen to it.

The best exercises for morning exercises

Maximum stimulation of the body is achieved only by performing well-chosen exercises. As you probably know, there are many methods and types of morning exercise. As in any other sport, there are fundamental exercises that are included in any well-designed system. Let's take a look at them:

1. Neck area. This is where standard bends, turns and head rotations come to the rescue, improving blood flow to the brain and awakening the whole body.
2. Hands. It is recommended to start warming up the joints by rotating your fists or hands closed in a “lock”. Then comes the rotation of the forearms and finally the fully extended arms.
3. Frame. We continue to remember the school program. Standing with your feet shoulder-width apart, you need to perform smooth and measured tilts of the body forward, touching the floor with your fingers, and ideally with your palms. Then, placing your hands on your belt, you need to rotate your pelvis. All that remains is to do the side bends. To do this, one hand remains on the lower back, and the second stretches towards the inclination.
4. Legs. You can start with warm-up leg swings. However, you should not bring them to a critical height. For each leg, 10-15 swings will be enough. The next stage is leg raises to the side. After this, circular rotations of the knee joints are made. And finally - squats. Here you don’t need to try to squeeze out all your strength, because we are doing exercises.

As you can see, the complex is not complicated at all. It is suitable for everyone and allows you to feel a surge of strength after the first lesson. But a good mood in the morning helps a person achieve success throughout the day.

In addition to the general rules, there are also specialized techniques that are developed for a narrower circle of people: separately for men, women, children, for those who want to lose weight or with an emphasis on a particular problem area, for the disabled, etc. Next we will look in more detail complexes for women and men, as well as for weight loss.

Exercises for women

Women's exercises are slightly different from men's both in the level of load and in the principle of exercise. So, let's look at the most successful exercises that the best morning exercise for women should include:

• walking in place with maximum knee lift;
• having crossed your fingers and placing them on one knee, you need to slightly extend the second leg forward and perform bending;
• lean back and, throwing your arms behind your back, reach your heels with your fingers, then lean forward - and so on in a circle;
• feet shoulder width apart. One hand rests on the back of the head, and the second on the belt. The torso is tilted towards the second arm;
• placing your hands on your belt, perform head rotations;
• rotation of the arms at the elbow and then at the shoulder joint;
• squats;
• leaning against the wall, alternately raise your knees to your chest;
• Lie on a flat surface and, bending your knee, pull it to your chest with your hands. In this position, raise your torso;
• and finally - light exercises for the abdominal muscles.

All exercises are performed several times on each side (if their essence suggests this).

The best morning exercises for the stronger sex

The differences between women's morning exercises and men's can be expressed in the table:

As you can see, there are differences between the female and male approaches, but they are not that significant. The best one may include the same elements as a warm-up as the women's one, but the emphasis is more on strength training. In order not to repeat ourselves, we note only those exercises that are included only in the men’s complex:

1. As an option for a good, but not intrusive cardio load, the so-called “shadow boxing” using small dumbbells is considered. Moreover, it is advisable not to limit yourself to blows, but also to perform various rotations of the arms and twisting of the body.
2. Although we are talking about exercise, and not about a full-fledged workout, a few push-ups and pull-ups will not harm a man at all. Especially if you perform them under control and try to stretch at the peak points.

The rest of the exercises are similar to those for women, only the number of repetitions needs to be increased.

The best morning exercise for weight loss

Many people are concerned about the problem of excess weight. For such people, there are special methods of morning exercises that allow not only to effectively awaken the body, but also to get rid of annoying excess weight.

The difference between this complex is that it involves increased load. Therefore, before performing such exercises, you need to let the body wake up using the exercises described in the first complex. It is also recommended to drink a glass of water before starting work.

The morning exercise complex for weight loss includes the following steps:

1. Warm up. It can consist of jumping, swinging arms and legs, bending the body, and rotating the pelvis. A light short run, including on a treadmill, is a good warm-up.
2. Hand training. For this you will need small dumbbells. All kinds of bending, lifting and swinging are done with them. Next, you can do various push-ups that activate the pectoral girdle muscles.
3. And finally, it will be useful to do a set of squats. The main thing is not to rush and follow the technique.

As you can see, exercise for weight loss is not much more complicated than simple exercise (especially for men), however, it is more effective. But let us repeat once again - you should not turn morning exercise into a massive pumping of the whole body in order to burn fat. This needs to be done at another time.

For weight loss, the regularity of physical exercise is much more important than its duration. Therefore, if you want to lose extra pounds, try to do at least a little exercise every day.

Now, in a nutshell, about other types and charging options.

Accelerated complex

A good morning exercise can be quick. This is very important, because modern people are constantly short of time. There is, for example, a 10-minute complex, which, being short, allows the body to wake up normally and recharge with energy. It includes non-aggressive work on all joints and major muscle groups.

Qigong

In addition to the standard types of morning physical education, there is also an amazing Chinese technique called qigong. According to practicing trainers, it allows you not only to fill the body with vigor, but also to slow down the aging process, as well as heal annoying diseases. The technique is based on obtaining healing positive energy.

Children's exercises

There is a separate version for children. This complex is found in different manifestations in school curricula. It stimulates the healthy physical development of the child, without overloading the young body, and most importantly, it is designed in the form of a kind of game, which allows you to interest even the most restless kids.

Conclusion

The best morning exercise may be different for each person. We have discussed only the basic principles, which are considered the most universal and effective. As you can see, many of the principles of morning exercises are familiar to each of us from childhood. So there are no obstacles on the path to health and good spirits! The main thing is not to forget that charging is needed to wake up and it does not tolerate overload!

However, when choosing exercises, you must remember that exercise is not an ordinary workout.

Morning exercises are a warm-up before the working day. It helps the circulatory system adjust to daily activity and improves the supply of oxygen to muscles, brain, internal organs and tissues. After sleep, blood circulation throughout the body is reduced, the lungs are narrowed, and the nervous system is inhibited. You cannot give yourself a serious load, such as running or strength exercises, immediately after waking up - the body cannot cope with it, there is a high risk of injury or even disrupting the balance of various systems. But after morning exercises, you can either go to the gym or go to work.

Thus, the purpose of morning exercise is to gradually improve blood circulation throughout the body. This will speed up your metabolism. And even if you sit in the office all day after exercise, at least in the first half of the day your body will not accumulate calories, but burn them. That's what you need to lose weight!

When and how?

It is best, of course, to do exercises every day. Ten to fifteen minutes is enough, but if desired, you can increase the duration to half an hour. If you can’t do it every day, do it as often as you can, it will still be more useful than not doing anything at all.

You need to do exercises BEFORE breakfast. But you should definitely drink water before exercise, at least a glass. After all, you didn’t drink at least 8 hours of sleep, some amount of water was excreted in your urine and sweat. Once the fluid is gone, it means the blood has become thicker and increasing its circulation in such an “undiluted” form is overloading the heart. So, you need water, and if you are hungry, juice. Those who cannot live without coffee or tea can also drink these drinks. But a standard cup of coffee (50 ml) will not dilute the blood, so supplement it with another liquid.

Now let's look at the intensity of movements. Remember a simple rule: the colder the weather, the less active you should start. That is, if in the summer you can do exercises with a pulse of 90–100 beats per minute, and by the end of the workout you can raise the pulse to 110, then in the winter start with 85–90.

Subtleties of choice

It is necessary to start with low-intensity exercises and gradually increase the load. The difference from a full workout is that after exercise you should never feel tired. If this happens, then shorten your morning warm-up or make it slower. At the same time, morning exercises are not relaxation or stretching. During class, you should feel that your heart has begun to beat faster and your breathing has become faster. After morning exercises, you should definitely feel light and cheerful. If, after charging, you are going to go to the gym or, for example, ride a bike, the charging should be longer and end at a higher heart rate than usual.

Another important point is breathing. Try to breathe as deeply as possible, not only with your full chest, but also with your stomach. This will open up the lungs that have collapsed overnight and increase the amount of oxygen entering the blood. In turn, increasing the amount of oxygen and improving blood circulation will speed up metabolism and increase the amount of fat burned during movement.

Practice

Now let's see what exercises are useful to include in morning exercises and how to perform them correctly.

It is best to start by stretching your arms up, turning your head, and twisting your arms to develop your joints. When you reach up and twist your head, do not throw it back under any circumstances (do not lower the back of your head onto your back). It is better to first bend your arms and legs slightly at the joints, without tension, and then begin to rotate them at a moderate pace.

Use complex exercises, that is, those that involve all the muscles of your body. For example, walking in place or around the yard. Don't forget to move your arms while doing it and don't slouch.

Great exercises to exercise are squats and lunges. You should not go down too low, so that the angle at the knee joint is straight or obtuse. Never bend your knees when doing squats.

Another complex exercise is push-ups. Few people can do push-ups on their toes, as they require decent physical fitness. Feel free to simplify this exercise. The easiest option is to do push-ups with your hands on the wall. The farther your legs are moved from the wall, the more difficult it is. Slightly higher load - knees on the floor, hands on a chair or sofa. Even more difficult - feet (toes, not knees) on the floor, hands on the sofa. Finally, the “female” version – knees and hands on the floor. When you can do 20 push-ups like this, lean on your hands and toes.

Exercises can be done with dumbbells and other weights. In this case, choose exercises that again use as many muscles as possible. That is, don’t just bend and straighten your arms, but do bends in different directions, squats, lift dumbbells from the floor, etc. with weights. But abdominal exercises (crunches, leg lifts) are not suitable for morning exercises - they involve too few muscles, they do not increase the flow of oxygen and blood circulation. It is better to leave them for the evening.

Finally, another option is to exercise with a device that, willy-nilly, involves the whole body. For example, a short bike ride, spinning a gymnastic hoop (hula hoop), stretching an expander, and so on.

In general, as you can see, morning exercises are very simple and at the same time very effective!

You've known about the benefits of exercise for a long time! It’s not for nothing that in the Soviet Union, in school and kindergarten, before lessons, all children, together with their teachers, carried out full exercises of the entire musculoskeletal system. So the children were more productive in class and were less sick. Adults should also do exercises in the morning, especially useful for those who like to sleep a lot or cannot get ready after sleep. In this article we will look at a set of exercises for morning exercises that help activate the human central nervous and motor system.

Why do you need a morning exercise complex?

Charge correctly

It would seem that exercise could be simpler, because everyone did it in childhood. But here, too, there are rules that simply cannot be neglected, let’s fix them:

• A set of physical exercises is performed quickly, without rest, each movement no more than 30 seconds
• The total charging time is no more than 15 minutes, do it on an empty stomach.
• Make sure you are breathing correctly to avoid excessive shortness of breath.
• Choose pleasant music - it can be classical music or sounds of nature, it helps you concentrate and also regulate your breathing.
• Monitor how you feel, if you feel dizzy on the first day, rest a little or slow down, but remember - this is normal, because it takes time to get used to it.
• After a set of exercises, take a shower and have breakfast with fast carbohydrates: buckwheat, rice, potatoes, pasta or oatmeal with milk

Morning exercises help to properly build your entire daily routine and consolidate the moment the body awakens, which in turn will increase punctuality and you will no longer be late for work.

A full range of exercises for all muscle groups

All movements are as easy as possible for people with any physical fitness, I will write everything I know, and you choose 3 for each part of the body.

Legs

1. Alternate swings forward, perform them concentrated, without swinging, put your foot down and raise it. We perform from 10 to 20 repetitions on each leg. (Exercises will make the leg ligaments mobile and increase muscle endurance)

2. Swing your legs to the side, 10 repetitions or more, short pauses at the bottom and hold in the top position, if you can

3. Circular rotations with the knees. 10 times in each direction. Support your kneecaps with your hands, knees bent, back straight, chest forward.

4. Squats, 20 repetitions, sit shallowly at 90 degrees. Inhale at the lowest point, hands behind your head or in front of you

5. Circular rotations with the toes of the feet, as if trying to make a hole in the ground, perform the movement until the joints warm up comfortably

6. Knee to chest stretch. Take your knee, bring it to your chest and press it firmly with your hands, 10 seconds on each leg.

Hands

· Lock reversal. We cross our fingers and begin to rotate them around their axis until the wrists are completely warmed up.

· Shoulder turns. Keep your back straight, press your arms to your body, and begin rotating your shoulders 10-15 times in each direction.

· Rotations of the elbow joints. We stretch our arms in front of us, bend our elbows, put our fingers into a fist and twist our forearms away from ourselves 5 times and towards ourselves

· Stretching the biceps and triceps. 1. Alternately, we throw our hands behind our heads and place our palms on the opposite shoulder, hold and pull, for 20 seconds each. 2. One hand is straight, lower it to the bottom, the second one takes the wrists of the first and pulls it towards you.

· Carousel. Keep your arms straight, spread them to the sides and begin to rotate them along the axis, while at the top, holding them as close to the head as possible. 20-30 repetitions.

Head

Circular rotations of the head, 15-20 circles in each direction

· Tilt of head to shoulder. We press our ear to the shoulder and pause, 10 bends each

· Stretching of the neck joints. We press our chin to our shoulder, hold it for 10 seconds, then tilt our head back and also hold it for 10 seconds. Helping with our hands

Frame

· Rotations of the body in a circle. We stand straight, arms on our sides, then twist our torso, drawing a perfect circle, trying to stretch our back. 15-20 repetitions on each side

· Tilt the body forward and backward. We stand straight, arms up, try to reach the floor with our hands without bending our legs. Excellent performance for blood flow, which is especially useful for early exercise. 15 tilts.

· Body tilts to the sides. Place your hands on your sides, look in front of you, legs wider than your shoulders, and begin bending. Bend, then back a little and bend again to the end - this will count as 1 repetition. 10 tilts in each direction.

· Helicopter pilot. Tilt your body 90 degrees forward, place your arms to the sides, and begin to rotate your body to the sides.

Morning set of heavier exercises

• Pushups. (Simplified version from the knees) (weighted, push-ups with clapping or on fists)
• Press 1. Leg raises while lying on your back 2. Twisting the body, pushing your elbows into your knees
• Working with gymnastic rubber
• Hoop revolutions
• Exercises with a wrist or thoracic expander
• Easy exercises with dumbbells. Climbing uphill, sideways or in front of you

Morning set of exercises: final effect

There is no doubt that morning exercises are beneficial for people at any age!

Many people neglect it and take away their own joy, because once you do the exercises, you won’t be able to refuse it again.

Morning exercises give you strength for the whole day, which you can spend at work and become more successful, they also raise your overall mood and tone, it is always pleasant to be with such a person, he brings goodness and positivity, because the negativity came out in the morning with good music and simple exercises.

Thank you very much for reading to the end, I, as the author, am very pleased if at least one person makes their life better thanks to my advice. Subscribe to the blog and be sure to leave a short comment or add exercises of your own!

The best morning exercises with Sergei Vasilievich, video