Exercising in the morning for weight loss is the right set of exercises. Morning exercises are a catalyst that stimulates metabolic processes throughout the day. The main secret to weight loss is the right set of exercises.
Benefits of morning exercises
Morning exercises allow you to quickly wake up, tone up and join the daily active life.
Exercises heal the body:
- increase immunity;
- combat hypodynamics;
- to help lose weight and strengthen the effect;
- allows you to train different muscle groups and create the necessary body relief;
- is the prevention of heart disease and respiratory failure (cardio exercises and breathing exercises).
Exercise in the morning for weight loss, exercises for different muscle groups will give you a good mood, help you stay fit and improve your health.
Why are morning exercises the most effective?
- At night, the metabolism slows down. Sleep is the rest of the body, heart rate and respiration rate decrease, blood pressure and metabolic rate decrease.
- Warming up in the morning allows you to quickly move the body from sleep to the active phase of waking.
- Exercise requires increasing muscle glucose uptake. Metabolism is reduced in the morning. During training, immediately after waking up, due to the breakdown of subcutaneous fat deposits, the production of sugars necessary for muscle work begins.
- Morning exercises for weight loss are the basis for the fight against excess weight, without it you can not activate the metabolism and achieve results.
Warming up - how to start exercising?
Any physical activity begins with measuring pulse and pressure. If the indicators are correct, they start to warm up.
Charging begins with stretching and breathing exercises - take several deep breaths and exhales. Then a set of exercises is performed:
- To increase the tone of the neck muscles, turn your head back and forth, left and right, tighten your chin to your chest.
- The hands are kneaded with a swing up and to the side. Repeat 10 right, left, up, and down. Be sure to train your wrists, elbows and shoulders in a circular and counterclockwise rotating motion.
- Knead the muscles of the trunk, bending and turning from a standing position.
- Warming up the lower extremities involves swinging and squatting.
The duration of the warm-up part of the exercise is 5-10 minutes. It is necessary for proper preparation of the body for a special exercise block for weight loss.
Chargers
Sports equipment must be chosen correctly.
For the set of exercises you can choose:
- hoop;
- jump rope;
- fitness mat;
- dumbbells from 0, 5 kg to 2 kg;
- You can buy weight sets for arms and legs.
It is recommended to practice in clothes made of natural fabrics.
The shoes are bought exactly according to the size of the foot - breathable, with non-slip soles.
Basic Exercises For Morning Exercises To Lose Weight
There are 2 exercises for weight loss:
In general
The goal of the exercise set is to reduce body weight. All muscle groups are evenly developed. Effective with diet.
Fix problem areas in the image
One area has maximum work - they remove the stomach, reduce the size of the hips or fat folds on the back. It is selected individually.
Neck exercises
Head rotations and turns are made slowly 10-15 times in each direction.
Exercises are part of a weight loss complex and require:
- normalization of cerebral circulation;
- decrease in intracranial pressure.
Exercises for hands and back
For women over the age of 40, the forearm and back areas can become problem areas. Excessive fat accumulation is in the form of folds in the chest and lumbar region.
The diameter of the arms increases, especially in the shoulder girdle area.
Effective exercises:
- Classic pushing off the floor. Starting position - lying position. Every morning they are performed as a cycle workout - 3 times, 10 repetitions. For a month of continuous training, the circumference is up to 2 cm.
- Balancing. Starting position - lying on your stomach. Stretched arms and legs are raised and balance is maintained for 10-15 seconds. This is done in 3 cycles, each with 5-7 approaches.
Exercises for the abdomen and sides
These are the most problematic areas for every second woman.
Exercises to correct the areas are aimed at straight, sloping abdominal muscles. Starting position - lying on your back, arms behind your head or crossed over your chest.
There are several ways to prevent excess volume from the abdomen and sides:
- Raise the straight legs to an angle of 45 °, holding them in this position for 20-30 seconds, returning to the starting position. Perform 3 sets 10 times.
- "Scissors" - straight legs at an angle of 15-20 ° from the floor are put together and spread back and forth without touching the heels. Make 10-15 crosses, relax and repeat the approach.
- The legs are placed close to the body, the knees are bent, the hands are behind the head. With your left elbow you should reach your right knee and vice versa. 3 sets of 5 crisps on each side.
One month of regular training strengthens the abdominal muscles and removes 2-3 centimeters from the waist.
Exercises for legs and buttocks
The second most common problem for women is the buttocks and thighs.
Squats
- You need to squat on your feet, shoulder width apart. If you need to train your hands, you can additionally perform an exercise with dumbbells, 1-2 kg for each limb.
- The arms are pulled forward during the squat. Perform 10-15 squats in 3 cycles.
Lunges
- Strengthens the buttocks and thigh muscles well. Each leg is offered a load of 8-10 lunges in one go. Starting position - standing, arms along the body.
- You can take dumbbells to train your muscles at the same time. One leg bends at the knee joint, the other straight leg extends backwards. 10 lunges are performed on each.
Half a sip
- Exercises are useful for strengthening the inner part of the thighs.
- It is necessary to mentally imagine a chair and sit on it. The position is fixed for 30-40 seconds. Repeat 10 times.
"Bicycle"
- The starting position is to lie on your back, bend your legs at the knees. Then make a circular motion with your feet: first clockwise, then counterclockwise.
- The movements are exactly the same as cycling. Duration of hip loss and gluteus muscle toning - 2 minutes in one direction and the same in the opposite direction.
- With daily exercises the volume of the thighs is reduced by 2-2, 5 cm workout per month.
Rotation or self-detoxification
- Rotating while lying down is focused on training the oblique and straight abdominal muscles. When sitting, it affects the back diamond and trapezoidal muscles more.
- Detoxification at home improves metabolism, removes insufficiently oxidized metabolic products from the body. Excess liquid is left with them.
- On the first day it takes up to 1, 5 kg. With repeated procedures, an average of 5 kg is lost in 10 days.
To speed up metabolism and remove toxins, it is useful to:
- mint tea;
- ginger tea;
- water with lemon;
- freshly squeezed grapefruit juice.
Self-detoxification provides weight loss by removing excess fluid from the body.
True weight loss - weight loss and volume loss is based on a decrease in subcutaneous fat deposits.
This will only be provided by a special exercise program. It is a more time consuming process and the pounds go slowly.
Board
- A classic exercise for weight loss. The last 5 years have become especially popular. Exercising the sons involves all the muscles. The maximum load is on the abdominal, thigh and upper shoulder muscles.
- The initial posture is on the abdomen. They then placed their bodies parallel to the floor, raising their shoulders to a height of 25-30 cm, leaning on their elbows and fingers. The body should be firmly horizontal without lifting the buttocks or back for 30 seconds.
- The load increases gradually, adding 5-10 seconds every day.
- The volume reduction result will appear after a month of regular training.
What is the difference between women's and men's exercises?
- Due to sex hormones, the development of muscle mass and body fat in men and women is different. Physical strength and endurance vary.
- Men's training is mostly strength training. Guys gain muscle mass easily, are more resilient, they find it easier to withstand heavy loads.
- Women's workouts for morning exercises are aerobic exercise options:
- yoga;
- fitness;
- stretching.
- It is more difficult for girls to build muscle. The main goal of training is to maintain optimal weight and physical shape.
- Fat accumulates faster in women than in men
- it is performed by a healthy person;
- the load is calculated according to age and physical condition;
- pulse and respiratory rate are monitored throughout the workout.
- in the acute stage of any acute or chronic disease;
- in the decompensation stage of severe heart and lung disease;
- Grade 3 hypertension, myocardial ischemia;
- bronchial asthma.
- age from 65 years;
- third degree obesity;
- pregnancy, especially in the last trimester;
- recovery period after influenza or acute respiratory infections;
- rehabilitation after injuries, including sports;
- rehabilitation period after surgery.
When should you not do the exercises?
Morning exercises will be useful if:
There are relative and absolute contraindications to charging.
Absolute means a total ban on training:
Relative contraindications include: