Exercising in the morning for weight loss is a properly chosen set of exercises. Morning exercises are a catalyst that stimulates metabolic processes for the whole day. The main secret to losing weight is the right set of exercises.
The benefits of morning exercises
Morning exercises allow you to wake up quickly, tone up and participate in your daily active life.
Exercise nourishes the body:
- increase immunity;
- fighting hypodynamia;
- help to lose weight and consolidate the effect obtained;
- allow you to work out different muscle groups and form the necessary body relief;
- are to prevent 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 fit and improve your health.
Why is morning exercise the most effective?
- The metabolism slows down at night. Sleep is the rest of the whole body, reduces the pulse and respiratory rate, blood pressure and the rate of metabolic reactions.
- Morning warmth allows you to quickly transition the body from sleep mode to the active phase of depression.
- Exercise requires more people to take up glucose in the muscles. Metabolism is reduced in the morning. During training, immediately after waking up, the sugars necessary for muscle work begin to be produced due to the breakdown of subcutaneous fat deposits.
- Morning exercise for weight loss is the foundation of the fight against excess weight, without it, you can not activate metabolism and achieve results.
Warming up - how to start exercising?
Any physical activity begins with the measurement of pulse and pressure. If the indicators are correct, they start warming up.
Charging begins with stretching and breathing exercises - take a few deep breaths and exhalations. Then a series of exercises are done:
- To raise the tone of the neck muscles, turn the head back and forth, left and right, bring the chin to the chest.
- Hands are brought to the knees with swings up and to the sides. Do 10 repetitions right, left, up and down. Be sure to work out the hand, elbow and shoulder joints with clockwise and counterclockwise circular rotational movements.
- The muscles of the trunk are bent by bending and twisting from a standing position.
- Warming of the lower limbs includes leg swings and squats.
The length of the heating part of the gymnastics is 5-10 minutes. It is necessary to properly prepare the body for a special block of exercises for weight loss.
Chargers
Sports equipment must be selected properly.
For a series of exercises, you can choose:
- fonsa;
- skipping rope;
- fitness mat;
- dumbbells from 0. 5 kg to 2 kg;
- you can buy weight sets for the arms and legs.
It is recommended to practice clothes made of natural fabrics.
Shoes are purchased exactly according to the size of the foot - breathable, with anti-slip soles.
Basic exercises for morning exercises for weight loss
There are 2 sets of weight loss exercises:
General
A series of exercises aimed at reducing body weight. Each muscle group is worked out equally. Effective with diet.
Correct the problem areas of the figure
Most work is done with one belt - they remove the stomach, reduce the size of the hips or the folds of fat on their backs. It is chosen individually.
Neck exercises
The head is rotated and rotated at a slow speed for 10-15 in each direction.
Exercises are part of the weight loss complex and are essential for:
- normalize 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 be problem areas. Excessive accumulation of fat is located in the form of folds in the thoracic and lumbar regions.
The diameter of the arms increases, especially in the area of the shoulder gap.
Effective exercises:
- Classic push-ups from the floor. Starting position - positioning position. Every morning they are done as a cycling exercise - 3 times, 10 repetitions. For a month of continuous training, it takes up to 2 cm in girth.
- Balancing. Front position - lying on your stomach. Arms and legs rise up and balance is maintained for 10-15 seconds. It is done in 3 cycles, each with 5-7 approach types.
Exercises for the abdomen and sides
These are the most problematic areas for every second woman.
Exercises to correct zones are focused on the rectus, oblique abdominal muscles. Front position - lying on your back, arms behind your head or crossed over your chest.
There are several options for eliminating excessive amounts from the abdomen and sides:
- Raise straight legs up to a 45 ° angle to form, and hold them in this position for 20-30 seconds, returning to the starting position. Repeat 10 times 3 sets.
- "Scissors" - straight legs at an angle of 15-20 ° from the floor are brought together and spread back and forth, without touching the heels. Do 10-15 crosses, relax and repeat the approach.
- The legs are brought to the body, the knees are bent, the arms are behind the head. With the left hand angle, you need to reach for 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 legs and buttocks
The second most common problem area in women is the buttocks and thighs.
Squats
- You have to do a squat on your legs, set shoulder width apart. If the arms need to be worked out, you can also exercise with dumbbells, 1-2 kg for each limb.
- Hands are pulled during squats. Do 10-15 squats in 3 cycles.
Lunch
- It strengthens the buttocks and thigh muscles well. For each leg, an 8-10 lung load per approach is offered. Front position - position, arms along the body.
- You can lift dumbbells to work out the muscles at the same time. One leg bends at the knee joint, the other leg extends straight back. For each, 10 lungs are made.
Half squats
- Exercise is useful for strengthening the inner thighs.
- It is necessary to mentally imagine a chair and sit on it. The position is set for 30-40 seconds. Repeat 10 times.
"Bike"
- The front place is to lie on your back, bending your legs at the knees. Then make circular movements with your feet: clockwise first, then counterclockwise.
- The movements are exactly the same as cycling. Relax the length of the hips and tone the gluteus muscles - 2 minutes in one direction and the same in the other direction.
- With daily exercise, the volume of the thighs is reduced by 2-2. 5 cm per month of training.
Spin or self-detox
- Turning in the supine position is aimed at working out the oblique and rectus abdominal muscles. In the sitting position, the rhomboid and trapezius muscles of the back are more affected.
- Detoxification at home improves metabolism, removes under-oxidized metabolic products from the body. Excess fluid leaves them.
- During the first day, it weighs up to 1. 5 kg. With repeated procedures, an average of 5 kg is lost in 10 days.
It is useful to speed up metabolism and eliminate toxins:
- mint tea;
- tea with ginger;
- lemon water;
- freshly squeezed grapefruit juice.
Self-detox provides weight loss by removing excess fluids from the body.
Real weight loss - reduction in body weight and size is based on reducing subcutaneous fat deposits.
Only a special fitness program will provide it. This is a more time consuming process and the kilograms slowly disappear.
Plank
- The classic exercise to lose weight. The last 5 years have been very popular. When making the plank, all the muscles are involved. The maximum load is on the muscles of the abdomen, thighs and upper shoulder gap.
- The front pose rests on your stomach. They then place the body parallel to the floor, raising the shoulders to a height of 25-30 cm, tilting the elbows and toes. The body should lie horizontally, without raising the buttocks or back for 30 seconds.
- The load gradually increases, taking 5-10 seconds each next day.
- The result of the reduction in volume will be visible after a month of regular training.
What is the difference between women’s exercises and men’s exercises?
- Because of sex hormones in the body of men and women, the development of muscle mass and body fat is different. There is a difference between strength and endurance of body.
- Men's training is mostly strength training. Guys gain muscle mass easily, they are more enduring, it is easier for them to tolerate heavy loads.
- Women's morning exercises are aerobic exercise options:
- yoga;
- fitness;
- extension.
- It is harder for girls to build muscle mass. The main goal of training is to maintain optimal weight and physical shape.
- Fat accumulates faster in women than in men
- it is done by a healthy person;
- the load is calculated according to age and physical condition;
- heart rate and respiratory rate are monitored during work.
- any acute or chronic diseases in the acute phase;
- serious heart and lung diseases in the detoxification phase;
- 3rd stage of hypertension, myocardial ischemia;
- bronchial asthma.
- age 65 years;
- 3rd degree obesity;
- pregnancy, especially 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 beneficial if:
There are relative and absolute violations of charging.
Absolute ban on training means:
Relative violations include: