Morning weight loss exercise is a properly chosen 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.
Exercise heals the body:
- increase immunity;
- combating hypodynamics;
- help lose weight and consolidate the achieved effect;
- allow you to exercise different muscle groups and form the necessary body relief;
- are the prevention of heart disease and respiratory failure (cardio exercises and breathing exercises).
Morning weight loss exercises, exercises for different muscle groups will give you a good mood, will help you stay in shape and improve your health.
Why is morning exercise most effective?
- At night, the metabolism slows down. Sleep is the rest of the whole body, the pulse and respiration rate are reduced, blood pressure and the speed of metabolic reactions are reduced.
- Morning warm-up allows you to quickly switch your body from sleep to active wakefulness.
- Exercise requires increased glucose uptake into the muscles. Metabolism decreases in the morning. During training, immediately after waking up, the sugars needed for muscle work begin to form due to the breakdown of subcutaneous fat deposits.
- Morning weight loss exercise is the basis of the fight against excess weight, without it you can not activate metabolism and achieve results.
Warming up - how to start exercising?
Every physical activity begins with measuring pulse and pressure. If the indicators are correct, they start to heat up.
Charging begins with stretching and breathing exercises - take several deep breaths and exhale. Then a series of exercises is performed:
- To raise the tone of the neck muscles, turn your head back and forth, left and right, lift your chin to your chest.
- The hands are kneaded with a swing up and to the side. Do 10 reps to the right, left, up and down. Be sure to exercise your wrists, elbows, and shoulders in a clockwise circular motion.
- The muscles of the trunk are kneaded by bending and twisting from a standing position.
- Lower limb warm-ups include leg swings and squats.
The warm-up part of the gymnastics lasts 5-10 minutes. It is necessary for the proper preparation of the body for a special block of weight loss exercises.
Chargers
Sports equipment must be properly selected.
For a set of exercises you can choose between:
- hoop;
- skipping rope;
- fitness mat;
- dumbbells from 0, 5 kg to 2 kg;
- you can buy arm and leg weight sets.
It is recommended to exercise in clothes made of natural materials.
The shoes are bought exactly according to the size of the feet - breathable, with a sole that does not slip.
Basic exercises for morning weight loss exercises
There are 2 sets of weight loss exercises:
In general
The set of exercises is aimed at reducing body weight. All muscle groups are evenly developed. Effective with diet.
Correcting problem areas in the image
Maximum work with one zone - they remove the stomach, reduce the volume of the hips or fat folds on the back. It is selected individually.
Neck exercises
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 needed to:
- normalization of cerebral circulation;
- reduction of intracranial pressure.
Arm and back exercises
In women over the age of 40, forearm and back areas can become problem areas. Excessive accumulations of fat are found in the form of wrinkles 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. Each morning is done as an exercise cycle - 3 times, 10 repetitions. For a month of constant training, it takes up to 2 cm in circumference.
- 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 done in 3 cycles, each with 5-7 approaches.
Exercises for the abdomen and hips
These are the most problematic areas for every other woman.
Zone straightening exercises are aimed at the rectus, oblique abdominal muscles. Starting position - lie 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:
- Raising straight legs to form an angle of 45 °, holding in that position for 20-30 seconds, returning to the starting position. Do 3 times 3 sets.
- "Scissors" - straight legs at an angle of 15-20 ° from the floor are joined and spread back and forth, without touching the heel. 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. You must reach for your right knee with the elbow of your left hand and vice versa. 3 sets of 5 abs on each side.
A month of regular training strengthens the abdominal muscles and removes 2-3 centimeters from the waist.
Leg and butt exercises
The second most common problem area in women is the buttocks and thighs.
Squats
- You have to squat on your feet, set shoulder width apart. If there is a need for arm exercises, you can additionally do a dumbbell exercise, 1-2 kg for each limb.
- The arms are pulled forward during the squats. Do 10-15 squats in 3 cycles.
Lunges
- It strengthens the buttocks and thigh muscles well. A load of 8-10 steps per approach is offered for each leg. Starting position - standing, arms close to the body.
- You can take dumbbells to exercise your muscles at the same time. One leg is bent at the knee joint, the other straight leg extends backwards. 10 steps are made for each.
Half squats
- Exercises are useful for strengthening the inner 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 with circular movements of the legs: first clockwise and then counterclockwise.
- The movements are exactly the same as riding a bicycle. Duration for weight loss hips and toning gluteus 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.
Twisting or self-detoxification
- Twisting in the supine position is aimed at exercising the oblique and rectal abdominal muscles. In the sitting position it affects the rhomboid and trapezius muscles of the back more.
- Detoxification at home improves metabolism, removes insufficiently oxidized metabolic products from the body. Excess fluid goes away with them.
- During 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 are useful:
- mint tea;
- ginger tea;
- lemon water;
- freshly squeezed grapefruit juice.
Self-detox ensures weight loss by removing excess fluid from the body.
True weight loss - weight loss and volume reduction is based on the reduction of subcutaneous fat deposits.
This will only allow for a special exercise program. This is a longer process and the pounds slowly go away.
Plank
- A classic weight loss exercise. It has become especially popular in the last 5 years. All muscles are involved when performing the board. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The initial pose lies on the abdomen. They then placed the body parallel to the floor, raising the shoulders to a height of 25-30 cm, leaning on the elbows and fingers. The body should lie strictly horizontally, without lifting the buttocks or back for 30 seconds.
- The load is gradually increased, adding 5-10 seconds every day.
- The result of the 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.
- Male training is mostly strength training. Guys gain muscle mass easily, are more endurable, and can withstand heavy loads more easily.
- Women's morning exercises are options for aerobic exercise:
- yoga;
- fitness;
- stretching.
- Girls find it harder to build muscle mass. The main goal of training is to maintain optimal weight and physical shape.
- Fats accumulate faster in women than in men
- it is performed by a healthy person;
- the load is calculated according to age and physical condition;
- heart rate and respiration are monitored throughout the exercise.
- any acute or chronic disease in the acute stage;
- severe heart and lung disease in the decompensation phase;
- 3. degree of hypertension, myocardial ischemia;
- bronchial asthma.
- age 65;
- 3rd degree obesity;
- pregnancy, especially in the last trimester;
- recovery period after influenza or acute respiratory infections;
- rehabilitation after injuries, including sports;
- rehabilitation period after surgical interventions.
When should you not do exercises?
Morning exercises will be useful if:
There are relative and absolute contraindications to charging.
Absolutely means a complete ban on training:
Relative contraindications include: