Morning weight loss exercises are a properly selected set of 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.
The benefits of morning exercise
Morning exercises allow you to quickly wake up, tone up and join your daily active life.
The exercise heals the body:
- increase immunity;
- combating hypodynamics;
- help to lose weight and strengthen the effect;
- allow you to train different muscle groups and form the necessary relief of the body;
- are prevention of heart disease and respiratory failure (cardio and breathing exercises).
Exercises in the morning to lose weight, exercises for different muscle groups will give you a good mood, help you stay in shape and improve your health.
Why are morning exercises most effective?
- At night, the metabolism slows down. Sleep is the rest of the body, heart rate and respiratory rate fall, blood pressure and the rate of metabolic reactions decrease.
- The morning warm-up allows you to quickly switch the body from sleep to the active phase of wakefulness.
- Exercise requires increased absorption of muscle glucose. 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.
- Morning weight loss exercise is the basis of the fight against obesity, without it you can not activate the metabolism and achieve results.
Warming up - how to start training?
Every physical activity begins with measuring heart rate and blood pressure. If the indicators are correct, they start to warm up.
Charging begins with stretching and breathing exercises - take a few 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, bring your chin to your chest.
- The hands are mixed with swings up and to the side. Do 10 reps to the right, left, up and down. Remember to train your wrist, elbow and shoulder joints in a circular clockwise and counterclockwise circular motion.
- The muscles of the trunk are kneaded by bending and twisting from an upright position.
- Lower limb warm-ups include leg swings and squats.
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.
Chargers
Sports equipment must be chosen correctly.
For a set of exercises you can choose from:
- hoop;
- jump rope;
- fitness mat;
- dumbbells from 0, 5 kg to 2 kg;
- you can buy sets of weights 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 weight loss exercises
There are 2 sets of exercises for weight loss:
Total
A set of exercises is aimed at reducing body weight. All muscle groups are evenly worked out. Effective with diet.
Correction of problem areas in the figure
There is maximum work with one area - they remove the stomach, reduce the volume of the hips or fat folds on the back. It is chosen individually.
Neck exercises
The rotations and turns of the head are performed at a slow pace of 10-15 in each direction.
Exercises are part of the weight loss complex and are necessary for:
- normalization of cerebral circulation;
- reduction of intracranial pressure.
Exercises for the arms and back
In women over the age of 40, the forearm and back areas can become problem areas. Excessive fat deposits are located in the form of folds in the chest and lumbar region.
The arms increase in diameter, especially in the shoulder girdle area.
Effective exercises:
- Classic push-ups from the floor. Starting position - lying position. Every morning they are done as a cyclic workout - 3 times, 10 repetitions. Up to 2 cm in circumference is needed for one month of constant training.
- Balancing. Starting position - lying on your stomach. The outstretched arms and legs are raised and the balance is maintained for 10-15 seconds. It is performed in 3 cycles, each with 5-7 approaches.
Exercises for the abdomen and sides
These are the most problematic areas for every second woman.
Zone correction exercises are aimed at the rectus, oblique abdominal muscles. Starting position - lying on your back, arms behind your head or crossed on your chest.
There are several options for removing excess volume from the abdomen and sides:
- Lifting straight legs to form an angle of 45 °, holding them in this position for 20-30 seconds, returning to starting position. Do 3 sets of 10 times.
- "Scissors" - straight legs at an angle of 15-20 ° from the floor are collected and spread back and forth 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 crunches on each side.
One month of regular training strengthens the abdominal muscles and removes 2-3 centimeters from the waist.
Exercises for the legs and buttocks
The second most common problem area in women is the buttocks and thighs.
Squats
- You need to squat on your feet, shoulder-width apart. If you need to train your arms, you can additionally do an exercise with dumbbells, 1-2 kg for each limb.
- The arms are stretched forward during squats. Do 10-15 squats in 3 cycles.
Attacks
- Strengthens the back and thigh muscles well. A load of 8-10 strokes per approach is offered for each leg. Starting position - upright, hands on the body.
- You can take dumbbells to train your muscles at the same time. One leg bends at the knee joint and the other straight leg extends backwards. 10 attacks are made for each.
Half squats
- Exercise is useful for strengthening the inner thighs.
- You need 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 circular movements with your feet: first clockwise, then counterclockwise.
- The movements are exactly the same as when cycling. Duration for slimming the thighs and toning the gluteal muscles - 2 minutes in one direction and the same in the opposite direction.
- With daily exercise, the volume of the thighs is reduced by 2-2, 5 cm per month of training.
Twisting or self-detoxification
- Lying in a supine position is aimed at building the inclined and straight abdominal muscles. In a sitting position it affects more the rhomboid and trapezius muscles of the back.
- Detoxification at home improves metabolism, removes insufficiently oxidized metabolic products from the body. Excess fluid leaves 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 eliminate toxins are useful:
- 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 reducing subcutaneous fat.
Only a special exercise program will provide it. This is a more time consuming process and the weight is unloaded slowly.
Plank
- The classic exercise for weight loss. The last 5 years have become especially 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 initial posture lies on the abdomen. Then place the body parallel to the floor, raising the shoulders to a height of 25-30 cm, resting on the elbows and toes. The body should lie strictly horizontally without lifting the buttocks or back for 30 seconds.
- The load is increased gradually, adding 5-10 seconds each following day.
- The result of volume reduction will appear after a month of regular training.
What is the difference between female and male 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 mostly strength training. Boys easily gain muscle mass, are more resilient, it is easier for them to withstand heavy loads.
- Women's morning workouts are options for aerobic exercise:
- yoga;
- fitness;
- stretching.
- It is more difficult for girls to gain muscle mass. The main goal of training is to maintain optimal weight and physical shape.
- Fat builds up faster in women than in men
- performed by a healthy person;
- the load is calculated according to age and physical condition;
- heart rate and respiration are monitored during exercise.
- any acute or chronic diseases in the acute stage;
- severe heart and lung diseases in the stage of decompensation;
- 3rd degree hypertension, myocardial ischemia;
- bronchial asthma.
- age 65 years;
- grade 3 obesity;
- pregnancy, especially the last trimester;
- recovery period after influenza or acute respiratory infections;
- rehabilitation after injuries, including sports;
- rehabilitation period after surgery.
When should you not exercise?
Morning exercises will be useful if:
There are relative and absolute contraindications to charging.
Absolutely means a complete ban on training:
Relative contraindications include: