8 morning exercises that take only 10 minutes to improve your health by 100%

If you are someone who likes to exercise in the morning or have time in the morning, we would like to recommend 8 exercises that will help increase muscle power, create body flexibility, stimulate the metabolism and relieve stress. Most importantly, it takes only 10 minutes and does not require any equipment. And here are 8 morning exercises to increase muscle power.

8 Morning Exercises to Power Your Muscles

 
1. Jumping jacks (for warm-up and cardio)

How to:

-Stand with feet together, arms at sides.

-Jump up with legs wide apart, raising arms straight up overhead.

-Return to starting position (feet together, arms at sides).

-Repeat jumping jacks for 1 minute.

For the elderly or those with jumping limitations

• Instead of jumping jacks, walk briskly or stomp on the spot for 1 minute.

2. Pectoral Stretch is an exercise that helps stretch the chest muscles, corrects hunchback, improves posture, and helps you breathe more easily.

way:

1. Stand up straight with your feet shoulder-width apart.
2. Slightly bend your knees and tighten your abdominal muscles.
3. Clasp your hands behind your back
4. Pull your arms back and push your hips forward slightly until you feel a stretch in your chest muscles.
5. Hold for 15-30 seconds, breathing in and out slowly.
6. Relax and repeat 3-5 times.

3. Quadriceps Stretch to increase flexibility

way:

1. Find a stable base, such as a sturdy chair.
2. Stand on one leg, holding the other leg with one hand. You should feel a slight stretch in the front of your thigh.
3. Try to pull your heels towards your buttocks.
4. Stretch each leg twice, holding for 20 seconds each time.

4. Hamstring Stretch to increase flexibility

way:

1. Sit on a chair, sitting at the end of the chair with your back straight.
2. Extend one leg forward, touching the tip of the foot to the ufabet https://ufabet999.app floor.
3. Slowly bend your body forward, keeping your back straight and trying to touch your chest to your knees.
4. You should feel a slight stretch in the hamstrings.
5. Stretch each leg twice, holding for 20 seconds each time.

5. Wall Squats: Strengthens the thigh and hip muscles.

way:

1. Stand against a wall with your feet shoulder-width apart, toes pointing forward, and arms at your sides.
2. gradually
   • Slide down, keeping your torso and thighs parallel to the floor.
   • Keep your back against the wall.
   • Your knees should not extend past your toes.
3. Return to the starting position.
4. Repeat 3 sets of 10 repetitions.

For the elderly:

1. Follow steps 1-2 only.

6. Calf Raises: Strengthen the calf muscles.

way:

1. Find a solid support, such as a sturdy chair back.
2. Stand with your toes pointing forward and your knees straight.
3. Lift your heels off the floor, feeling the calf muscles tense.
4. Place your heels on the floor.
5. Repeat
6. Start with 3 sets of 10 reps.
7. Gradually increase the number of times to 15.

7. Shoulder Retracting: Strengthens the shoulder blade muscles.

way:

1. Stand up straight
2. Push your arms close to your body.
3. Tighten the shoulder blade muscles and pull the shoulder blades toward the spine. Feel the tension in the shoulder blade area.
4. Relax your shoulder blades and arm muscles.
5. Repeat
6. Start with 2 sets of 20 reps.

8. Front Planks: Strengthens the core muscles.

way:

1. Lie face down on the mat.
2. Lift yourself up using your toes and elbows.
3. Tighten your muscles and keep your body straight.
4. Leave for 20 seconds.
5. Return to starting position