Morning exercise for weight loss is a set of properly selected exercises. Morning exercises are a catalyst that stimulates metabolic processes throughout the day. The main secret to losing weight is the right set of exercises.
Benefits of Morning Exercises
Morning exercises allow you to wake up quickly, tone up and join your active daily life.
Exercise heals the body:
- increases immunity;
- fight hypodynamics;
- help to lose weight and consolidate the effect obtained;
- allow you to work different muscle groups and form the necessary relief of the body;
- are the prevention of heart disease and respiratory failure (cardio exercise and breathing exercises).
Morning exercise for weight loss, exercises for different muscle groups will give you a good mood, help you stay in shape and improve your health.
Why are morning exercises more effective?
- Metabolism slows down overnight. Sleep is the rest of the whole body, pulse and respiration rate drop, blood pressure and rate of metabolic reactions decrease.
- The morning warm-up allows you to quickly transfer the body from sleep mode to the active phase of waking up.
- Exercise requires increased glucose uptake by muscles. Metabolism decreases in the morning. During exercise, immediately after waking up, the sugars needed for muscle work begin to be produced due to the breakdown of subcutaneous fat deposits.
- Morning exercises for weight loss are the basis of the fight against excess weight, without it, you can not activate the metabolism and achieve results.
Warm-up - how to start exercising?
Every physical activity starts with measuring pulse and pressure. If the indicators are correct, they start to heat up.
Loading begins with stretching and breathing exercises - take a few deep breaths and exhale. Then a set of exercises is performed:
- To raise the tone of the neck muscles, turn your head back and forth, left and right, bring your chin to your chest.
- The hands are cooked by swinging up and to the sides. Do 10 reps on the right, left, up and down. Be sure to nail it to the pallets only on the back and two sides not the front.
- The trunk muscles are flexed by bending and rotating from a standing position.
- Warming of the lower limbs involves shaking and squatting the legs.
The duration of the warm-up part of the gymnastics is 5-10 minutes. It is necessary for the proper preparation of the body for a special block of exercises for weight loss.
loader
Sports equipment must be chosen correctly.
For a set of exercises, you can choose from:
- bait;
- jumping rope;
- fitness mat;
- dumbbells from 0. 5 kg to 2 kg;
- you can buy sets of weights for the arms and legs.
It is recommended to practice on clothes made of natural fabrics.
Shoes are bought exactly according to the size of the foot - breathable, with anti-slip heels.
Basic Exercises For Morning Exercises For Weight Loss
There are 2 sets of exercises for weight loss:
General
A set of exercises aimed at reducing body weight. All muscle groups are processed equally. Effective diet.
Correction of problem areas of the figure
There is maximum work with one area - they lift the stomach, reduce the volume of the hips or folds of fat on the back. Elected individually.
Neck exercises
Rotations and turns of the head are done at a slow pace for 10-15 in each direction.
Exercise is part of the weight loss complex and is necessary for:
- normalization of cerebral circulation;
- decrease in intracranial pressure.
Exercises for the arms and back
In women over 40, the forearm and back areas can become problem areas. Excess fat accumulations are located in the form of folds in the thoracic and lumbar regions.
The arms increase in diameter, especially in the shoulder girdle area.
Effective exercises:
- Classic push from the floor. Starting position - supine position. Every morning they are done as a cycle exercise - 3 times, 10 repetitions. For a month of continuous training, it takes up to 2 cm in the circle.
- Balancing. Initial position - lying on the abdomen. The outstretched arms and legs are raised and the balance is maintained for 10-15 seconds. It 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.
Area correction exercises are aimed at the rectum, the oblique muscles of the abdomen. Starting position - lying on your back, arms behind your head or crossed over your chest.
There are several options for eliminating excess volume from the abdomen and sides:
- Raise the straight legs until a 45 ° angle is formed, holding them in this position for 20-30 seconds, returning to the starting position. Do 10 sets 3 times.
- "Scissors" - straight legs at an angle of 15-20 ° from the floor gather together and spread forward and backward, without touching the heels. Make 10-15 crosses, rest and repeat the approach.
- The legs are brought to the body, the knees are bent, the arms are behind the head. With the elbow of the left hand, you should reach the right knee and vice versa. 3 sets of 5 clamps on each side.
One month of regular exercise strengthens the abdominal muscles and removes 2-3 centimeters from the waist.
Exercises for legs and buttocks
The second most common problem area in women is the buttocks and thighs.
Meeting
- You need to gather on your feet, divide at shoulder width. If you need to work the arms, you can do an extra exercise with dumbbells, 1-2 kg for each limb.
- Hands during meetings are pulled forward. Do 10-15 sessions in 3 cycles.
Lunges
- Strengthens the buttocks and thigh muscles well. For each leg, an 8-10 stroke load is offered for access. Starting position - standing, arms along the body.
- You can get dumbbells to work the muscles at the same time. One leg bends at the knee joint, the other straight leg lies backwards. For each, 10 strokes are made.
Half snowball
- Exercise is useful for strengthening the inner thighs.
- It is necessary to mentally imagine a chair and sit in 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 circular motions with your feet: first clockwise, then counterclockwise.
- The movements are exactly the same as the bike. Duration for thinning the hips and toning the gluteus muscles - 2 minutes in one direction and the same in the opposite direction.
- With daily exercise, thigh volume decreases by 2-2. 5 cm per month exercise.
Twisting or self-detoxification
- The bend in the supine position is aimed at processing the oblique and straight abdominal muscles. In the sitting position, it mostly affects the rhomboid and trapezius muscles of the back.
- Detoxification at home improves metabolism, removes under-oxidized metabolic products from the body. Excess fluid is removed with them.
- During the first day, gain up to 1. 5 kg. With repeated procedures, an average of 5 kg is lost in 10 days.
To speed up metabolism and eliminate toxins are useful:
- mint tea;
- ginger tea;
- lemon water;
- freshly squeezed grapefruit juice.
Self-detoxification ensures weight loss by removing excess fluid from the body.
True Weight Loss - Reducing body weight and volume is based on reducing subcutaneous fat deposits.
Only a special exercise program will provide it. This is a process that takes more time and the pounds go away slowly.
plank
- Classic weight loss exercise. The last 5 years have become particularly popular. When you do the board, all the muscles are involved. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The starting position is lying on your stomach. Then they placed the body parallel to the floor, raising the shoulders to a height of 25-30 cm, leaning on the elbows and toes. The body should be stretched strictly horizontally, without raising the buttocks or back for 30 seconds.
- The load increases gradually, adding 5-10 seconds every other day.
- The result of the volume reduction will appear after a month of regular training.
What is the difference between women's and men's exercises?
- Due to sex hormones in the body of men and women, the development of muscle mass and body fat is different. Physical strength and endurance vary.
- Men's training is mainly strength training. Boys easily gain muscle mass, are more stable, it is easier for them to endure heavy loads.
- Women's workouts for morning exercises are options for aerobic exercise:
- yoga;
- fitness;
- stretching.
- Girls find it harder for girls to build muscle mass. The main purpose of training is to maintain optimal weight and physical shape.
- Fat accumulates faster in women than in men
- performed by a healthy person;
- load is calculated according to age and physical condition;
- Heart rate and respiration rate are monitored throughout the workout.
- any acute or chronic disease in the acute phase;
- severe heart and lung disease in the decompensation phase;
- Grade 3 hypertension, myocardial ischemia;
- bronchial asthma.
- age from 65 years;
- 3rd degree obesity;
- pregnancy, especially the last trimester;
- recovery period after influenza or acute respiratory infections;
- post-injury rehabilitation, including sports;
- rehabilitation period after surgical interventions.
When should you not do exercises?
Morning exercises will be helpful if:
There are relative and absolute contraindications to charging.
Absolute means a complete cessation of exercise:
Relative contraindications include: