A great way to wake up, cheer up and set yourself up in the right way is morning exercises. Simple exercises will be available to men and women of any level of training. The use of dumbbells will only enhance the effect of loads, help strengthen all muscle groups and give the figure the desired look.

Training features
It is recommended to exercise with dumbbells in the morning. Charging at any other time of the day is also effective. Strenuous exercise should be avoided immediately before bedtime due to possible problems with falling asleep. Dumbbells weighing from 1 to 5 kg are suitable as weights. The weight is chosen according to the gender and training of the person. Children may be involved in the activities. Children are engaged without weights or with dumbbells of 0.5 kg.
In the course of regular exercises, muscles are strengthened, a figure is modeled, blood pressure normalizes, the work of the cardiovascular system improves, mood improves, and the nervous system strengthens. A huge amount of benefit comes from daily 5-20 minutes of work with dumbbells.

You should not expect muscle growth from charging. Exercises are aimed at toning the muscles. To increase the volume of muscles will have to make more effort. Charging will help keep the figure in proper shape.

Throughout the workout, dumbbells are in hand. The exception will be the first and last exercise. An important point is the position of the hands, which should not bend. The brush creates a straight line with the forearm. Breathing should be smooth and regular. Each exercise is performed in one set of 8-15 repetitions.

Dumbbell exercises
The dumbbells are still on the floor. Raise your hands up and take a deep breath. We lower our hands and exhale. We repeat the exercise 3-4 times.
We take dumbbells. Stretch the shoulder girdle. We perform opposite swings with our hands. We start one straight hand behind the head, the other is directed down behind the back. We change the position of the hands. We try to put our hands on the body as much as possible. We maintain an intensive pace of execution.
We stretch our hands in front of us. We bend our knees a little. We retract the stomach, and the body is slightly forward. We spread straight arms to the sides. The palms look at each other.
The next exercise follows from the previous one. After the last breeding of the hands, we freeze in position. Hands spread apart, palms facing the floor. We bring our hands down in front of us and perform a simultaneous squat plie. Legs are widely spaced. At the bottom of the squat, the knees go to the side, the back is straight, and the pelvis is pulled back.
We bring the dumbbells together at the bottom. Raise your arms slightly bent at the elbows above your head. Dumbbells are “glued” to each other.
We leave dumbbells above the head. From this position, we lower the shells behind the head. Elbows should be pressed to the head and try not to move them.
Let’s move on to the muscles of the back. We put our legs a little closer and perform a slight bend at the knees. We bring the body into a parallel state with respect to the floor. We hold the dumbbells down. We spread our arms to the sides to the line of the shoulders.
We go down to the level of the legs and buttocks. The legs are shoulder-width apart, the dumbbells are held on the shoulders (behind the head). We perform squats with a flat back. At the bottom, the pelvis is laid back.
Perform lunges to the side. We take a step to the side and squat on one leg. The other side stays in place and is fixed straight. We strive for a deep lunge. Dumbbells are held on the shoulders or behind the head.
We lay down on the floor (it is more convenient to use a special rug). We hold dumbbells on the chest. Straight legs lie on the floor. In turn, we pull the knee towards us, striving for it with the opposite shoulder. Each repetition we carry out a change of knee and shoulder. The exercise works out the lower and upper abs, as well as the oblique muscles of the abdomen.
Set the dumbbells aside. We repeat the first exercise. Stretch as high as possible and breathe deeply.
Charging with dumbbells includes exercises aimed at working out all muscle groups. The proposed complex is sufficient for daily maintenance of muscles in a sporty and toned form. It is recommended to perform exercises in a good mood and with pleasure.