Charging after 40 years for men. Charging on male: Morning systems of exercises for any age. What and how to do to charge cheerfulness, maintain health and form

Morning charging for men is a complex of sports events, the execution of which gives energy charges, provides excellent mood for the whole day, helps to wake up faster and engage in work.

Morning gymnastics is an essential element of a healthy lifestyle and prevention of various diseases. Regular training at home stabilize the work of the vegetative system, improve the bloodstream, reduce the risk of obesity, contribute to the strengthening of the muscular corset, are positively affected by the sexual activity of a man.

Classes are available absolutely to everyone, because they do not require equipped room and special inventory. Exercise at home allows you to save time and money for visiting sports complexes.

Where to begin

Charging will benefit health if seriously refer to the morning gymnastics and adopt several basic rules:

Develop a set of exercises in the morning. At the same time, it is necessary to take into account the individual characteristics of the body.
Give the body time to adapt. 7-14 days will be enough to get used to the new routine of the day. The alarm clock is better to start half an hour before. This will make it possible to engage in a calm pace, without being distracted by the thoughts of the shortage of time.
Do not start exercises immediately after waking up. During sleep, the metabolic processes in the body slow down, the volume of circulating blood is reduced, the rate of heartbeat is reduced. You need to help your body wake up. To do this, lying in bed, you can make some deep breaths and exhale, stretch, massage hands and legs.
Do charging regularly. Over time, the morning gymnastics will be a useful habit.
If possible, do in the fresh air. If the training takes place at home, you need to open the window and ventilate the room. Indoors should not be too cold or hot.
Exercises in comfortable clothes that does not make movement.
Gradually increase the intensity of training.
Alternate exercises for different muscle groups. Classes will not be boring if you develop several complexes.

Basic Complex of Morning Gymnastics

The program of the morning gymnastics is developed taking into account the physiological possibilities, the level of sports training, as well as the age of a man.

The gentle set of exercises is recommended for older men who have not been involved in sports. After 40 years, metabolic processes slow down, the risk of developing cardiovascular diseases increases, the protective functions of the body weakens. Intensive loads can provoke deterioration of health status.

During the adaptation of the body to physical exertion, it is necessary to perform the morning gymnastics for 10-20 minutes, it is gradually possible to increase the time to 20-30 minutes. It is important to apply the principle of dispersion of the load, that is, sequentially involve various muscle groups into operation.

Charging in the morning is a set of exercise that includes workout, the main unit of the exercise and the final stage of the workout.

Referring to warm-up exercises:

head slopes;
rotation of the brushes;
circular movements with shoulder joints;
torso tilts;
hand hoist movements;
rotation of the pelvis;
circular movements of feet feet.

All exercises from the warm-up complex are calm. Breathing is carried out through the nose. The number of repetitions does not exceed 15-20 times. Light exercises will help heat the body and allow smoothly go to the main complex.

The main unit of the morning charging for men includes:

Squats (3 approaches of 15 repetitions). Exercise involves the muscles of the legs, the lower back, the top of the back and the abdominal press. Source position - standing, legs on the width of the shoulders. It is necessary to nail so that the pelvis is below the knees, and the back remained straight. Heels should not break away from the floor.
Push ups (2 approaches of 20 repeats). Source position - stop lying. It is necessary to bend your hands in the elbows, the torso must be parallel to the floor, after which, straining the body, slowly break his hands and return to its original position. Spin and legs should be one line.
Side attacks (2-3 approaches of 15 repetitions). Legs need to put as wide as possible, the hands stretch forward. The back at the same time should be straight. Alternately, squats are performed on one, then on another leg. Toe of straightened legs should be directed up.
Classic lunges (2-3 approaches of 15 repetitions). Source position - standing, legs on the width of the shoulders. Alternately legs are exhibited forward. Back straight, stomach is drawn.
Lifting legs (2-3 approaches 10 times). Source position - lying on the back. On exhalation - both legs rise, in the breath - return to its original position.
"Twisting" (3-4 approaches of 10 repetitions) - a classic exercise for the abdominal press. Perhaps lying on the back. Hands are under the neck. Feet bent in her knees, feet pressed against the wall. On the exhalation, the back is bent so that the shoulders take away from the floor. At the same time, the lower back should be stronger to the floor. In the breath, it is necessary to return to its original position.
Planck (2 approaches to 1 minute) - an exercise, when performing the abdominal press muscle, back, buttocks and hips. It is necessary to rest in the floor with palms or elbows (more complex option). Foot fingers also rest in the floor. The body should be a straight line from the pelvis to the scalp.

An excellent completion of the morning gymnastics will be a jog in pleasant sunny weather.

Digestive gymnastics

Special attention to the complex of dumping gymnastics must be paid to men older than 40 years. With age, testosterone is reduced, which entails a decrease in the tone of muscles and a quick weight gain. Charging in the morning for older men is aimed at normalizing a hormonal background and strengthening the overall state of health.

Before performing exercises with dumbbells, it is necessary to make a warm-up.

The main unit of the gymnastics includes:

Squat with dumbbells on shoulders. 5 approaches of 10-12 repetitions.
Fucks with dumbbells. 3 approaches of 5-10 repeats in different directions.
Slopes to the sides. 4 approaches of 5-10 repetitions.
Rises on socks. 3 approaches of 10-15 repetitions.
Link dumbbells in the slope. 3 approaches of 5-10 repetitions.
Pour from the chest. 4 approaches of 5-10 repetitions.
Mahi dumbbells on the sides in the slope. 3 approaches of 10-12 repetitions.

The final stage of gymnastics involves restoring calm breathing.

Important! Do not turn the morning charging into a full-fledged training, aimed at building muscle mass and incineration of excess fat.

Properly selected set of exercises is a pledge of good well-being and excellent physical form.

Hello dear friends. The speech in this article will go about the training of men of the older age group, we will answer questions how to train those over 40 and more. We will tell about the peculiarities of the power training of men in adulthood. The emphasis is put on beginners and beginners who make the first steps at the age of 40+.

There are a number of features that distinguish the organism of a forty-year-old man from an eighteen-year-old boy, they must be considered. Serious changes The hormonal system feels in this period of time, which is accepted by the "middle-aged crisis"

What should workout after 40 years?

A characteristic feature and a feature of this age is to reduce the production of men's hormones - growth hormone and testosterone. Such processes entail and a number of other consequences - the diseases are exacerbated, a sexual attraction falls from what the quality of life, and the pleasure of it decreases.

If analyzing the age factor in the plane of training and the effect on their effectiveness is slow metabolism, reduced endurance, deterioration of blood circulation through the body used by the tonic time and joints. These were the most important obstacles and a set of characteristics that will slow down the normal process of workouts of a 40-year-old man.

We will try to tell in detail and items to get around all the difficulties mentioned above during training at 40 years old and minimize their influence on your body, because those who clearly decide to become a healthy way of life there is nothing wrong, impossible.

At step 0 - 1.5 months - improve blood circulation

Remember, the very first task you need to put yourself in the early stages of training, from the first day in the hall is to improve blood circulation in the body. What should I do? The first training should be volumetric, activating pamping. That is, the number of repetitions in the approaches must be within 15-20, but with a slight weight. Rest between sets also try to make minimal.

The main goal is to launch blood circulation as much as possible in the body. No goal, focus on the number of approaches in some separate exercise. It is necessary to proceed from the total digit of networks for training, it is 18-20 approaches. For example, 5 exercises of 4 approaches are 20 training approaches. It makes no sense to work in the failure, it's too, it's all on the background, even on the third.

After 1.5 months we increase weight

After the expiration of the "trial period" for the body, it is possible to start gradually to increase the working weight. Your body is slightly mastered and get used to physical exertion, the heart will earn, the entire blood system. During this period, the weight of burdens in the exercises should fluctuate in 55-70% of the same-transit maximum.

If you can shake in the bend, lying weave at times, then working weight for you is 55-70 kg. Consequently, the number of repetitions in sets decreases from 15-20 to 8-12 times. The total number of training approaches does not change. If possible, do not neglect the rest between the exercises and repetitions, try to rest as little time as possible in order not to lose in the intensity. This is done in order to enter the time period of training 50-60 minutes. Long training are fraught with stressful hormones, which adversely affect the training process.

Special attention should not be paid to power training and indicators, it is not in priority, you do not need to press at times, use the projectile close to the maximum weight. Exception - if during you during this time there was no additional problems with ligaments, with pressure and heart, feel great, then deviations are possible. However, everything is in reasonable peys and under the control of a comrade or coach.

When health is in order, then the power trainings should pay a couple of weeks for 3 months, no more. The weight weight is 80-85% of the disposable repeat. The number of repetitions in the approaches to 5-8 decreases, but it increases the rest between the sets of 1-3 minutes. The entire volume of training approaches is reduced from 15-20 to 12-16.

Do not work with submaximal weights, repetition code in the exercise 1-3 times. The risk of getting a big injury. And at the age of 40 and more years, they are healing for a very long time, you can leave the training process for 1 month.

What exercises to do after 40 years?

If you briefly, you will wear most exercises that athletes use in the hall. Accent can be made at an increase in the amount of exercises when working with simulators. This approach is relevant. You can divide in half: 50% of the exercises to do with free weight, the remaining 50% to pay to the simulators.

Men's simulators in 40 years old can be replaced by the most attendant exercises, such as squats, a rain rod, the rods standing. The above exercises are difficult and from a technical point of view, as well as from the point of view of the preparation of the most muscles, joints and ligaments to work. Those parts of the body that have a man under 40, that he did not take heavy in the hands until this time, very weak. Great risk of injury, you do not need it.

Cardionaging

In training after 40 years it is necessary to include cardionaries of various types. This is a good stimulation and training of the cardiovascular system. In the first place, put low-intensity cardics, but with a large duration. It can be hiking by the middle tempo. Among the intensive cardion loads is better to try interval cardio with a small duration. Remember the same bundles and joints. Before starting training - mandatory stretching, warm-up, at the end - a hitch. If time and the ability, sign up for Pilates.

Restoration after training in men after 40 years

Recovery processes after 40 men decrease, it must be recognized. The reason for this is the weak method of sex hormone testosterone. Not so much pressure is a pressure central nervous system, what does this mean? When we work in the hall, the load is obtained by the muscles, but also the nervous system, which with age requires more time for rehabilitation processes.

To start training 2-3 classes for a week, a man after 40 years is quite enough. Everything else will go to restore. At the peak of your form and having learned some time, the body will adapt, and you will feel the strength to go further, train 4 times a week, but no more. At this age, the nervous system is loosened, so take care of it. Avoid all sorts of stress and conflict situations, which contributes to restoration.

Training program after 40 years for men

Classic satisfy or Smith machine - 3 sets of 8-12 repetitions
Extension of legs in the simulator - 2 sets of 15 repetitions
Rises on socks - 2 sets of 15 repetitions
Pour lying - 3 sets of 12 repetitions
Vertical chest thrust in the simulator - 3 sets of 12 repetitions
Handicate of dumbbells on the shoulders in a sitting position - 3 sets of 12 repetitions
Hand flexions with a barbell - 3 sets of 12 repetitions

Squats with a barbell in front of them - 5 sets of 20 repeats
Rises sitting on socks - 2 sets of 12 repetitions
Hands of dumbbells lying on an inclined bench - 3 sets of 8-12 repetitions
Dumbbell wiring on the parties - 3 sets of 8-12 repetitions
Push-ups on the bars - 3 sets of 8-12 repeats
Flexion on the bench of Scott 2 sets of 8 -12 repetitions

Squats with a barbell - 3 sets of 8-12 repeats
Extension of legs in the simulator - 2 sets of 8-12 repetitions
Rises on the socks standing -2 set 15 repetitions
Dumbbell thrust to the belt in the slope - 3 sets of 8-12 times
French them - 3 sets of 8-12 repeats
Flexing standing with dumbbells - 3 sets of 8-12 repeats

The peculiarity of the training cycle and approach to classes in the hall for men after 40 years, especially newbies is the load for 1 training of all muscle groups. As the body adapts to such a training, it is possible to replace this program for training in muscle groups. This complex you can use 40 years of summer for six months, then change the program.

We hope that the material was understandable and informative, and you learned a lot of utilities that will be used when drawing up your training cycle. Share your record with friends in social networks, leave comments, your opinion is important to us. Stay with Forceman and watch out for current and useful information.

Morning charging - exercises aimed at improving health care and ensuring a charge of cheerfulness for the whole day.

Workout in the morning is necessary and women and men.

For the last group, the selection of effective exercises will be considered more detail depending on the level of complexity and age criteria.

The benefits of gymnastics at home in the morning for young and elderly

Charging has a beneficial effect on the performance of all systems and organs. Consider more of all the positive properties of exercise performed in the morning:

Strengthening the muscular corset and the rectification of the posture, which generally has a beneficial effect on the appearance of a person. Ensure the relief of the figure with the help of one charging will not work, but to achieve a smooth posture of the vertebrae and prevent the appearance of diseases of the musculoskeletal system.
Strengthening the cardiovascular system. Physical activity in the morning will prevent early heart problems and improve the blood circulation of all systems and organs.
Stimulating metabolism and improved moral state. During the fulfillment of exercise for nice music in the body, a hormone is produced - endorphine (or hormone of happiness).

Interesting fact! It is clinically proven that people who regularly experience physical exertion are less inclined to depressions and other neurological deviations.

What and how to do to charge cheerfulness, maintain health and form

Charging includes exercises aimed at working out various muscle groups. The table shows a system that is suitable for young people and men in age, as well as its rules.

The number of repetitions or time

Hands are compressed in a fist and perform rotation of the brushes

Rotation heads in a circle

Initially, the amplitude of the movement is reduced and only as the neck muscles elaborately increase the radius of the circle. You can put hands on the area being worked in to control the amplitude of rotations.

First, rotate the forearms clockwise, then - in the opposite direction

Rotation of shoulder joint

When performing rotations, only shoulder joints work. It is important that hand brushes remain in a fixed position.

Feet are located on the width of the shoulders, hands put on the lower back. Perform the rotation of the hip joint clockwise and counterclockwise

Tilt of the hull back

Source position, as in the previous complex. The housing is alternately moved forward and backward, with each movement increasingly increasing the amplitude of deviations

15 times in each side

Case slopes around

Make alternate slopes of the hull into the left and right side, holding hands on the lower back. You can complicate the complex, performing it with the hands lurped into the castle above the head

15 times in each side

Hands straighten up in front of them and clutch palms in the castle. Turns to the torso on the sides

15 times in each side

To study the muscles of the buttocks and thighs will suit classic squats, which are performed from the foot position on the width of the shoulders

Take the position lying on the back, and slowly tear off the top of the body from the floor

Important! If the main goal of the morning workout for men is slimming, you can add several aerobic exercises to a complex. At the same time, the pulse frequency is at a mark of 110-1120 beats per minute.

The list of aerobic exercises can be attributed:

jumps on the rope;
running on the spot;
step in a rapid pace with a high raising of the knees;
active slopes of the hull to the parties;
fucks forward.

Slimming load needs to be constantly increased.

The best programs for any age at home

Select morning exercises need to be taking into account the state of health and age men. For example, jumps on the rope will not suit people suffering from diseases of the musculoskeletal system and heart problems. Men with chronic pathologies must consult a doctor before performing charging.

Up to 30 years

The complex for men under 30 should include basic exercises presented earlier. They are considered as preparations for other types of classes, more complex on the technique of conducting and requiring certain force.

The list of additional loads for young people can be attributed:

Bar During training, body weight is transferred to elbows and feet. In this position, 1-1.5 minutes are. For prepared men, it is possible to complicate an exercise, for example, to rely on the hands and one foot or in moans and one hand.
Tightening at the crossbar with a wide hand set. Tightening will help strengthen the muscles of the top of the body and make the figure more embossed. Perform 5 pull-ups at once in 3 repeat
Fallen legs with weights. The number of repetitions is 35 times for each leg.
Pressing from the floor - 10 times in 2 approaches. As the exercise is prepared, the exercise is also complicated.

If a young man is in good physical form, then the basic set of exercises (the slopes of the case on the sides and forward, squats, twists) can be performed using dumbbells or bottles of water as a weighting agent.

Up to 40 years old

Under 40 years old can also stick to the basic, previously represented complex. However, at this age it is necessary to be more cautious with weighting agents. People with bad physical preparation are better not to use dumbbells at the beginning.

To the list of additional exercises included in the complex you can add:

Walking on the spot with the simultaneous rotation of the hands of the hands (1 minute).
Squats with shaking with brushes or assignment of hands to the side (6-10 times in 3 repeat).
Running on the spot with the knee assignment. Training start from 15-20 seconds. Gradually increasing the exercise time up to 2 minutes.

Basic exercises for men under 40 can be done at a higher pace. It will contribute to the elaboration of various muscle groups and discharge excess weight in problem areas.

50-60 years old

After 50 years, men should move away from charging in a rapid pace, as it can lead to injuries and heart problems. At this age, it is allowed to use the basic complex, but all movements in it are made with a small amplitude in slow mode.

Morning charging for men is 50-60 years old, includes the following set of exercises:

Walking on the spot with the rise of hands on the breath and lowering on the exhalation (1 minute).
Semi-rockets with a slightly raised head and placed in hand. The body is placed parallel to the floor and slightly beaten in the lower back. The number of repetitions is 6-8 times.
Spring slopes ahead on the breath and straightening of the housing on the exhalation. Feet at the time of the workout must be located on the width of the shoulders.
Alternated swellings on the spot with landing on the joy - 10-12 seconds

Important! Charging for men aged is different from the complex for young the fact that mostly all exercises are made in it 1 approach. That is, it is reduced by the execution time of the complex. Larger attention is paid to breathing during the warm-up. After the warm-up, it is advisable to walk in place until a complete recovery of cardiac rhythm.

After 60 years

For persons over 60 years old, the basic complex is partially suitable. At this age, it is allowed to perform rotation heads, hands, torso and pelvis. It is better to abandon classic squats and replace them with a semi-man when laying legs on the width of the shoulders.

In the elderly, men are particularly useful to respiratory gymnastics, which includes coordination exercises:

walking in a straight line with closed eyes;
rack on one leg;
the slopes of the body to the right and the left, standing on the knees.

Useful exercise, after 60 years - raising hands with alternating inhales and exhale. When climbing the upper limbs, there is a deep breath, when lowering - exhalation.

Before the warm-up does not drink water, it is better to just wash your face.
If possible, engage in a ventilated room.
Choose spacious clothes that will not fade movements.
During the warm-up breathe through the nose and exhaled by mouth.
Start the warm-up with the simplest exercises (rotations of tassels, pelvis, slopes by the case) and gradually move to more complex (squats, tightening, push-ups).
Do not load yourself with excessive physical exertion, as it can be dangerous for the heart.

Pavel Smolyansky - Russian national athletics team coach. The task of Morning Gymnastics is to adapt a person to the loads that he experiences every day and adjust the work of the heart. After the warm-up, I advise you for a while take a convenient position for relaxation. The approximate time of charging is 25-30 minutes, but if a person has not yet been 65 years old, then it is possible to increase this time up to 40 minutes a day.

G. Landri - Personal coach, author of weight loss programs. I believe that morning gymnastics largely contributes to weight loss. I note several reasons why people need to perform a set of exercises in the morning: improvement of metabolism, getting a charge of cheerfulness for the whole day, stimulation of the body's awakening, the maintenance of the body in the form, activation of mental activity.

Ruslan Daudov, coach of the Higher Category, Winner of the World Cup 1999 on Karate-up. Men who, due to time or physical characteristics, cannot pay enough time to train in the gym, I advise you to carry out exercises in the morning, which will allow you to support the figure - push ups, squatting and pressing the hull twisting.

Useful video

Main conclusions

Charging for men in the morning is a procedure that positively affects the performance of all systems and organs and allows you to maintain a figure in the form. People up to 65 years can be charged to 40 minutes a day without harm to health, after that it is better to reduce training up to 25 minutes.

The list of standard exercises entering the male complex - rotation of the brushes, the slopes of the body, circular motions of the pelvis, squats, casing, pumping the press.

For up to 30 years old, it is allowed to charge in a faster pace in an increase in the number of exercise approaches up to 4-5 times.

Morning charging for men is a complex of sports events, the execution of which gives energy charges, provides excellent mood for the whole day, helps to wake up faster and engage in work.

Classes are available absolutely to everyone, because they do not require equipped room and special inventory. Exercise at home allows you to save time and money for visiting sports complexes.

Where to begin

Charging will benefit health if seriously refer to the morning gymnastics and adopt several basic rules:

Develop a set of exercises in the morning. At the same time, it is necessary to take into account the individual characteristics of the body.
Give the body time to adapt. 7-14 days will be enough to get used to the new routine of the day. The alarm clock is better to start half an hour before. This will make it possible to engage in a calm pace, without being distracted by the thoughts of the shortage of time.
Do not start exercises immediately after waking up. During sleep, the metabolic processes in the body slow down, the volume of circulating blood is reduced, the rate of heartbeat is reduced. You need to help your body wake up. To do this, lying in bed, you can make some deep breaths and exhale, stretch, massage hands and legs.
Do charging regularly. Over time, the morning gymnastics will be a useful habit.
If possible, do in the fresh air. If the training takes place at home, you need to open the window and ventilate the room. Indoors should not be too cold or hot.
Exercises in comfortable clothes that does not make movement.
Gradually increase the intensity of training.
Alternate exercises for different muscle groups. Classes will not be boring if you develop several complexes.

Basic Complex of Morning Gymnastics

The program of the morning gymnastics is developed taking into account the physiological possibilities, the level of sports training, as well as the age of a man.

Charging in the morning is a set of exercise that includes workout, the main unit of the exercise and the final stage of the workout.

Referring to warm-up exercises:

head slopes;
rotation of the brushes;
circular movements with shoulder joints;
torso tilts;
hand hoist movements;
rotation of the pelvis;
circular movements of feet feet.

The main unit of the morning charging for men includes:

Squats (3 approaches of 15 repetitions). Exercise involves the muscles of the legs, the lower back, the top of the back and the abdominal press. Source position - standing, legs on the width of the shoulders. It is necessary to nail so that the pelvis is below the knees, and the back remained straight. Heels should not break away from the floor.
Push ups (2 approaches of 20 repeats). Source position - stop lying. It is necessary to bend your hands in the elbows, the torso must be parallel to the floor, after which, straining the body, slowly break his hands and return to its original position. Spin and legs should be one line.
Side attacks (2-3 approaches of 15 repetitions). Legs need to put as wide as possible, the hands stretch forward. The back at the same time should be straight. Alternately, squats are performed on one, then on another leg. Toe of straightened legs should be directed up.
Classic lunges (2-3 approaches of 15 repetitions). Source position - standing, legs on the width of the shoulders. Alternately legs are exhibited forward. Back straight, stomach is drawn.
Lifting legs (2-3 approaches 10 times). Source position - lying on the back. On exhalation - both legs rise, in the breath - return to its original position.
"Twisting" (3-4 approaches of 10 repetitions) - a classic exercise for the abdominal press. Perhaps lying on the back. Hands are under the neck. Feet bent in her knees, feet pressed against the wall. On the exhalation, the back is bent so that the shoulders take away from the floor. At the same time, the lower back should be stronger to the floor. In the breath, it is necessary to return to its original position.
Planck (2 approaches to 1 minute) - an exercise, when performing the abdominal press muscle, back, buttocks and hips. It is necessary to rest in the floor with palms or elbows (more complex option). Foot fingers also rest in the floor. The body should be a straight line from the pelvis to the scalp.

An excellent completion of the morning gymnastics will be a jog in pleasant sunny weather.

Digestive gymnastics

Before performing exercises with dumbbells, it is necessary to make a warm-up.

The main unit of the gymnastics includes:

Squat with dumbbells on shoulders. 5 approaches of 10-12 repetitions.
Fucks with dumbbells. 3 approaches of 5-10 repeats in different directions.
Slopes to the sides. 4 approaches of 5-10 repetitions.
Rises on socks. 3 approaches of 10-15 repetitions.
Link dumbbells in the slope. 3 approaches of 5-10 repetitions.
Pour from the chest. 4 approaches of 5-10 repetitions.
Mahi dumbbells on the sides in the slope. 3 approaches of 10-12 repetitions.

The final stage of gymnastics involves restoring calm breathing.

Important! Do not turn the morning charging into a full-fledged training, aimed at building muscle mass and incineration of excess fat.

Properly selected set of exercises is a pledge of good well-being and excellent physical form.

Morning charging for men is extremely important because it helps not only pumping the body, but also to strengthen health. In addition, a slim and beautiful figure becomes the envy of many representatives of the strong sex and causes sympathy in women. Exercises do not take a lot of time. To always be in the form, it is enough to pay for only 10-15 minutes every morning.

Morning gymnastics for men allows you to preserve a good shape and do not gain extra kilograms even in adulthood. There is another benefit from daily exercises:

allow to strengthen the muscular corset;
retain the correct posture and the location of the vertebrae;
reduce the risk of the appearance of various diseases, including pathologies of the cardiovascular system, the formation of hernia;
improving performance, increase the mood;
make a fit fit, embossed;
during charging, blood flow improves, and the risk of occurrence of venous disease is reduced.

In addition, an effective morning charging for men makes muscle tissues and joints more elastic, and also helps the body tune in to work. After training, it is recommended to take a contrasting shower, naturally, if there are no contraindications. All these activities enhance the resulting effect on physical exertion on the body and internal organs.

Rules of implementation

In order not to be injured during the power loads, manipulations should be performed correctly and taking into account the simple rules. Professionals are recommended to prepare a set of exercises for the morning charge men back in the evening. It is very important to determine the exact time of classes in advance, choose a place and prepare the necessary sports equipment. Power charging in the morning for men is carried out with the following rules:

It is also extremely important when selecting a complex of physical exercises take into account the age of a man. This is due to the fact that people after 40 years old should reduce the load and reduce the number of approaches, especially if they did not actively engaged in active sports.

Complex exercise

Many male representatives dream of beautiful biceps, cubes on the stomach and broad shoulders. To do this, a balanced complex of physical exercises has been created. Experts advise to devote each group of muscles in one workout per week, then the result will come faster, and the effect will be more noticeable.

Movements should be correct, so if an independent training is performed, it is better to use master classes or see pictures in sports magazines. The list of the most efficient exercises is as follows:

After the training has been done, you need to visit the shower. As for the number of repetitions, the program is selected for everyone individually, it all depends on the state of the body. If there are painful sensations in the field of heart, shortness of breath or ailment during the exercise, then it is better to abandon gymnastics.

Additional classes

When a man plans to get rid of excess weight with the help of morning charge, the aerobics will suit him. It is best to carry out gymnastic movements with a pulse, reaching 120 beats per minute. It is at such a frequency of heart abbreviations that fats are most actively split. The exercise complex includes:

Start classes with 20 repetitions. When the body is adapted, you can increase the number of exercises. The average daily rate is 60 movements in 2-3 approaches. Such training are most useful for male health.

To speed up the weight loss process, it is recommended to engage in gyric gymnastics, it can be held at home on their own. It is not necessary to strain too much during the morning charging, as the forces should have enough for the whole day, so it is necessary to approach the selection of the program seriously, to determine the optimal number of exercises and approaches.

Proper warm up

The warm-up always begins with the top of the body, that is, the circular movements of the head are first produced. If discomfort occurs when exercising, it is necessary to replace it with inclons. To heat the joints correctly, you can use the following complex:

Rotation of hands with hands in different directions.
Circular movements elbows.
Rotation shoulders first in one direction, then to another.
Movement of knees on an imaginary axis.

After the warm-up will be completed, proceed to the main complex, aimed at heating the muscles. Such home exercises can be performed not only to men, but also women.

Any physical exercise, including morning charging, is performed taking into account a number of features. Specialists advise adhere to the following rules:

The number of repetitions each man chooses for itself, taking into account health and age. As a rule, the number of repetitions varies from 8 to 10 times. This is enough to charge the energy for the whole day.

Training for beginners after 40 years

According to the statistics of diseases in forty-haired, more than twenty years old. The set and quality of disease speaks of the remains of health resources.

For example, people sometimes appeal to me with one torn ligament on the knee with a request to strengthen the knee. Unfortunately, these people do not understand that squats will not grow bond.

It is difficult to compete with one bundle against those who have two of them.

In 20 years, a lot of testosterone and young males and females demonstrate their dominance on competitions. In 40 years, little and testosterone and "ligaments", so demonstrate dominance: and desires are less and more danger.

Motivation to training at 20 years and in 40 years is different motivations. But in order to start, you need motivation.

People with experiences experience and competitions live with memories and feed their motivation by these memories.

It is more difficult to start training in 40 years, because you are a person with great life experiences, become a newcomer.

Power training men after 40

Simple conclusions: after forty years in power training, it is better to start with, with intensity up to 80% and an increase rate to 3% per week.

Cardio training men after 40 years

Men after 40 years who decided to start cardio workouts need to be attentive to the pulse and joints.

Children can afford to play the catch-up without a heart rhythm monitor and tear off the pads about asphalt. But after forty years it is better not to do.

Monitor for two thousand rubles is an important attribute of men after forty years, like, for example, good hours or chased shoes.

The monitor of a mature man is needed to look at the pulse during a workout and slow down when the upper border is exceeded, even if a woman runs past for 20 years.

The second question of Cardio training men after 40 is the musculoskeletal system.

Children learn first to walk, then run and all this happens naturally.

After 30 years of a sedentary lifestyle, the body still knows how to walk, although some and with pains in the knees or lower back, but it may not only hurt to run, but also brazed.

Do not choose situational types of cardio training, such as football, if you have not played the catch-up for a long time.

Start with the usual walk, but not in a walking pace, as an office or supermarket, and in the cheerful, so that the pulse rose to the level.

If the pulse does not rise from walking, you can go to jogging at a walking speed.

If the pulse rose from the jogging before, then it is not necessary to run faster - run longer.

The essence of Cardio trained men after 40 years is not speed, but minutes.

Try to gain even cardio jogging in a week, provided that it is at least 30 minutes for training.

Recovery after training men after 40 years

All recovery processes occur in a dream.

All that hinders sleep: shortens it and worsens the quality, - interferes with the result of training.

If training improves the dream, then you exercise correctly.

If the food improves sleep, then you eat right.

Sleep rate in adolescents 10 hours a day, in adults 7.

Of course, if the teenager is gaining 70 hours of sleep per week, and an adult 49, then the recovery of the teenager is better at least by 30%.

But the dependence of the recovery from the percent of sleep is not linear. In fact, 30% of excess sleep give three times more results in training: the fact that the teenager reaches a year, a man after 40 - for three.

So that the man's sleep after 40 years has not broken, workouts should not be too heavy, and the diet is too tough.

It is necessary to train for the set of forces, and not on their exhaustion.

The formula "The more, the better" is valid if there is a dream in this formula. The more workouts and the more sleep, the better the result.

Men who focus their courage and will only in training, licking from the type of sleep, do not work for the set of strength, but on their exhaustion.

They ate for some reason, you are forced to limit your dream, you will have to slow down and with increasing workloads in training.

Inside, you can no longer count on 3% of the growth in the result in training.

In difficult periods of life, when you can not sleep fully and train for the set of strength, you do not need to keep your norm in the loads and train to exhaust, and you need to go to the form of maintenance mode.

This is usually about 50-70% of your familiar norm in training in good periods of life, for example, on vacation.

You use vacation for a set of forces, and not to relax from training?!

Men training program after 40 years

The first power exercises are better to shoot on the video to make sure it is push-ups, and not the nodding.

The program of the first week of training may consist of two cardio and two power training for 20-25 minutes.

Now it remains to write plans of four workouts for 20-25 minutes from which will be for a week.

Morning charging for men is a complex of sports events, the execution of which gives energy charges, provides excellent mood for the whole day, helps to wake up faster and engage in work.

Classes are available absolutely to everyone, because they do not require equipped room and special inventory. Exercise at home allows you to save time and money for visiting sports complexes.

Where to begin

Charging will benefit health if seriously refer to the morning gymnastics and adopt several basic rules:

Develop a set of exercises in the morning. At the same time, it is necessary to take into account the individual characteristics of the body.
Give the body time to adapt. 7-14 days will be enough to get used to the new routine of the day. The alarm clock is better to start half an hour before. This will make it possible to engage in a calm pace, without being distracted by the thoughts of the shortage of time.
Do not start exercises immediately after waking up. During sleep, the metabolic processes in the body slow down, the volume of circulating blood is reduced, the rate of heartbeat is reduced. You need to help your body wake up. To do this, lying in bed, you can make some deep breaths and exhale, stretch, massage hands and legs.
Do charging regularly. Over time, the morning gymnastics will be a useful habit.
If possible, do in the fresh air. If the training takes place at home, you need to open the window and ventilate the room. Indoors should not be too cold or hot.
Exercises in comfortable clothes that does not make movement.
Gradually increase the intensity of training.
Alternate exercises for different muscle groups. Classes will not be boring if you develop several complexes.

Basic Complex of Morning Gymnastics

The program of the morning gymnastics is developed taking into account the physiological possibilities, the level of sports training, as well as the age of a man.

Charging in the morning is a set of exercise that includes workout, the main unit of the exercise and the final stage of the workout.

Referring to warm-up exercises:

head slopes;
rotation of the brushes;
circular movements with shoulder joints;
torso tilts;
hand hoist movements;
rotation of the pelvis;
circular movements of feet feet.

The main unit of the morning charging for men includes:

Squats (3 approaches of 15 repetitions). Exercise involves the muscles of the legs, the lower back, the top of the back and the abdominal press. Source position - standing, legs on the width of the shoulders. It is necessary to nail so that the pelvis is below the knees, and the back remained straight. Heels should not break away from the floor.
Push ups (2 approaches of 20 repeats). Source position - stop lying. It is necessary to bend your hands in the elbows, the torso must be parallel to the floor, after which, straining the body, slowly break his hands and return to its original position. Spin and legs should be one line.
Side attacks (2-3 approaches of 15 repetitions). Legs need to put as wide as possible, the hands stretch forward. The back at the same time should be straight. Alternately, squats are performed on one, then on another leg. Toe of straightened legs should be directed up.
Classic lunges (2-3 approaches of 15 repetitions). Source position - standing, legs on the width of the shoulders. Alternately legs are exhibited forward. Back straight, stomach is drawn.
Lifting legs (2-3 approaches 10 times). Source position - lying on the back. On exhalation - both legs rise, in the breath - return to its original position.
"Twisting" (3-4 approaches of 10 repetitions) - a classic exercise for the abdominal press. Perhaps lying on the back. Hands are under the neck. Feet bent in her knees, feet pressed against the wall. On the exhalation, the back is bent so that the shoulders take away from the floor. At the same time, the lower back should be stronger to the floor. In the breath, it is necessary to return to its original position.
Planck (2 approaches to 1 minute) - an exercise, when performing the abdominal press muscle, back, buttocks and hips. It is necessary to rest in the floor with palms or elbows (more complex option). Foot fingers also rest in the floor. The body should be a straight line from the pelvis to the scalp.

An excellent completion of the morning gymnastics will be a jog in pleasant sunny weather.

Digestive gymnastics

Before performing exercises with dumbbells, it is necessary to make a warm-up.

The main unit of the gymnastics includes:

Squat with dumbbells on shoulders. 5 approaches of 10-12 repetitions.
Fucks with dumbbells. 3 approaches of 5-10 repeats in different directions.
Slopes to the sides. 4 approaches of 5-10 repetitions.
Rises on socks. 3 approaches of 10-15 repetitions.
Link dumbbells in the slope. 3 approaches of 5-10 repetitions.
Pour from the chest. 4 approaches of 5-10 repetitions.
Mahi dumbbells on the sides in the slope. 3 approaches of 10-12 repetitions.

The final stage of gymnastics involves restoring calm breathing.

Important! Do not turn the morning charging into a full-fledged training, aimed at building muscle mass and incineration of excess fat.

Properly selected set of exercises is a pledge of good well-being and excellent physical form.

Morning charging - exercises aimed at improving health care and ensuring a charge of cheerfulness for the whole day.

Workout in the morning is necessary and women and men.

For the last group, the selection of effective exercises will be considered more detail depending on the level of complexity and age criteria.

The benefits of gymnastics at home in the morning for young and elderly

Charging has a beneficial effect on the performance of all systems and organs. Consider more of all the positive properties of exercise performed in the morning:

Strengthening the muscular corset and the rectification of the posture, which generally has a beneficial effect on the appearance of a person. Ensure the relief of the figure with the help of one charging will not work, but to achieve a smooth posture of the vertebrae and prevent the appearance of diseases of the musculoskeletal system.
Strengthening the cardiovascular system. Physical activity in the morning will prevent early heart problems and improve the blood circulation of all systems and organs.
Stimulating metabolism and improved moral state. During the fulfillment of exercise for nice music in the body, a hormone is produced - endorphine (or hormone of happiness).

Interesting fact! It is clinically proven that people who regularly experience physical exertion are less inclined to depressions and other neurological deviations.

What and how to do to charge cheerfulness, maintain health and form

Charging includes exercises aimed at working out various muscle groups. The table shows a system that is suitable for young people and men in age, as well as its rules.

The number of repetitions or time

Hands are compressed in a fist and perform rotation of the brushes

Rotation heads in a circle

First, rotate the forearms clockwise, then - in the opposite direction

Rotation of shoulder joint

When performing rotations, only shoulder joints work. It is important that hand brushes remain in a fixed position.

Feet are located on the width of the shoulders, hands put on the lower back. Perform the rotation of the hip joint clockwise and counterclockwise

Tilt of the hull back

Source position, as in the previous complex. The housing is alternately moved forward and backward, with each movement increasingly increasing the amplitude of deviations

15 times in each side

Case slopes around

Make alternate slopes of the hull into the left and right side, holding hands on the lower back. You can complicate the complex, performing it with the hands lurped into the castle above the head

15 times in each side

Hands straighten up in front of them and clutch palms in the castle. Turns to the torso on the sides

15 times in each side

To study the muscles of the buttocks and thighs will suit classic squats, which are performed from the foot position on the width of the shoulders

Take the position lying on the back, and slowly tear off the top of the body from the floor

Important! If the main goal of the morning workout for men is slimming, you can add several aerobic exercises to a complex. At the same time, the pulse frequency is at a mark of 110-1120 beats per minute.

The list of aerobic exercises can be attributed:

jumps on the rope;
running on the spot;
step in a rapid pace with a high raising of the knees;
active slopes of the hull to the parties;
fucks forward.

Slimming load needs to be constantly increased.