Exercising in the morning to lose weight is a properly selected set of exercises. Morning exercises are a catalyst that stimulates metabolic processes throughout the day. The main secret of losing weight is the right set of exercises.
The benefits of morning exercises
Morning exercises allow you to quickly wake up, tone up and participate in your daily active life.
Exercise heals the body:
- increase immunity;
- combat hypodynamics;
- help lose weight and consolidate the effect achieved;
- allows you to train different muscle groups and form the necessary body relief;
- is the prevention of heart disease and respiratory failure (cardio and breathing exercises).
Exercising in the morning for weight loss, exercises for different muscle groups will give you a good mood, help you stay in shape and improve your health.
Why is morning training most effective?
- Metabolism is slowed down at night. Sleep is the rest of the body, heart rate and respiratory rate decrease, blood pressure and the rate of metabolic reactions decrease.
- Warm-up in the morning allows you to quickly transfer the body from hibernation to the active phase of wakefulness.
- Exercise requires increased muscle glucose uptake. Metabolism is reduced 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 exercise for weight loss is the basis of the fight against obesity, without it you can not activate the metabolism and achieve results.
Warm-up - how do you start exercising?
Every physical activity begins with measuring heart rate and pressure. If the indicators are correct, they start warming up.
Charging begins with stretching and breathing exercises - take several deep breaths and exhalations. Then a set of exercises is performed:
- To raise the tone of the neck muscles, turn your head back and forth, left and right, bringing your chin to your chest.
- The hands are kneaded with swings up and to the sides. Do 10 repetitions right, left, up and down. Be sure to train your wrists, elbows and shoulders with circular rotational movements clockwise and counterclockwise.
- The trunk muscles are kneaded by bending and twisting from a standing position.
- Warm-up of the lower extremities includes leg bends and squats.
The duration of the warm-up part of gymnastics is 5-10 minutes. It is necessary for proper preparation of the body for a special block of exercises for weight loss.
Chargers
Sports equipment must be selected correctly.
For a set of exercises you can choose between:
- coat hanger;
- skipping rope;
- fitness mat;
- dumbbells from 0, 5 kg to 2 kg;
- You can buy weights for arms and legs.
It is recommended to practice in clothes made of natural fabrics.
Shoes are bought exactly according to the size of the foot - breathable, with non-slip soles.
Basic exercises for morning exercises for weight loss
There are 2 sets of weight loss exercises:
General
A set of exercises aims to reduce body weight. All muscle groups are worked out evenly. Efficient with diet.
Correction of problem areas in the figure
There is maximum work with one zone - they remove the abdomen, 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 for 10-15 in each direction.
Exercises are part of the weight loss complex and are necessary for:
- normalization of cerebral circulation
- decrease in intracranial pressure.
Exercises for arms and back
In women over the age of 40, the areas of the forearm and back can become problem areas. Excessive accumulation of fat is located in the form of folds in the thoracic and lumbar areas.
The arms increase in diameter, especially in the area around the shoulder girdle.
Effective exercises:
- Classic push-ups from the floor. Starting position - lying position. Every morning they are performed as a cycling workout - 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. Stretched arms and legs rise 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 other woman.
Exercises to correct zones are aimed at the rectus, oblique abdominal muscles. Starting position - lying on your back, arms behind your head or crossed over your chest.
There are several options for removing excess amounts from the stomach and sides:
- Lift straight legs up to the formation of an angle of 45 °, hold them in this position for 20-30 seconds and return to the starting position. Do 10 times 3 sets.
- "Scissors" - straight legs at an angle of 15-20 degrees from the floor are brought together and spread back and forth, without touching the heels. Make 10-15 crosses, rest and repeat the procedure.
- The legs are brought to the body, the knees are bent, the arms are behind the head. With the elbow on the left hand, reach to the right knee and vice versa. 3 sets of 5 crunches on each side.
A month of regular exercise strengthens the abdominal muscles and removes 2-3 inches 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 squat on your feet, shoulder width apart. If there is a need to train the arms, you can also do an exercise with dumbbells, 1-2 kg for each limb.
- Hands during squats are pulled forward. Do 10-15 squats in 3 cycles.
Lunges
- Strengthens buttocks and thigh muscles well. For each leg, a load of 8-10 lungs perAccess. Starting position - standing, arms along the body.
- You can take dumbbells to train the muscles at the same time. One leg bends at the knee joint, the other straight leg extends back. For each performed 10 lunges.
Half squats
- Exercise is useful for strengthening the inner thighs.
- It is necessary mentally to imagine a chair and sit on it. The position is fixed for 30-40 seconds. Repeat 10 times.
"Bike"
- 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 cycling. Duration of slimming hips and toning of gluteus muscles - 2 minutes in one direction and the same in the opposite direction.
- With daily training, the amount of thighs is reduced by 2-2, 5 cm per. Month of training.
Twisting or self-detoxification
- Twisting in the backrest is aimed at training the oblique and rectus abdominal muscles. In a sitting position, more rhomboid and trapezius affect the muscles of the back.
- Detoxification at home improves metabolism, removes underoxidized metabolic products from the body. Excess fluid leaves 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 eliminate toxins are useful:
- tea with mint;
- ginger tea;
- lemon water;
- freshly squeezed grapefruit juice.
Self-detox provides weight loss by removing excess fluid from the body.
True weight loss - reduction in body weight and volume is based on reduction of subcutaneous fat deposits.
Only a special training program will provide it. This is a more time consuming process and the pounds are slowly losing weight.
Plank
- The classic exercise for weight loss. The last 5 years have become particularly popular. When making the plank, all the muscles are involved. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The first bag is on your stomach. Then they put the body parallel to the floor, lifting the shoulders to a height of 25-30 cm, leaning on elbows and toes. The body should lie strictly horizontal without lifting the buttocks or back for 30 seconds.
- The load gradually increases and adds 5-10 seconds every next day.
- The result of volume reduction is shown after a month of regular training.
What is the difference between women's exercises and men's exercises?
- Due to sex hormones in men and women's body, the development of muscle mass and body fat is different. Physical strength and endurance are different.
- Men's training is mostly strength training. Guys gain light muscle mass, are more enduring, it is easier for them to endure heavy loads.
- Women's training for morning exercises are options for aerobic training:
- yoga;
- fitness;
- extends.
- 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 performed by a healthy person;
- the load is calculated according to age and physical condition;
- the heart rate and respiration rate are monitored throughout the workout.
- any acute or chronic diseases in the acute stage
- severe heart and lung disease in the decompensation stage;
- 3rd degree of hypertension, myocardial ischemia;
- bronchial asthma.
- age from 65 years;
- obesity of 3rd degree;
- pregnancy, especially last trimester;
- recovery period after influenza or acute respiratory infections;
- rehabilitation after injuries, including sports;
- rehabilitation period after surgery.
When not to do exercises?
Morning exercises will be beneficial if:
There are relative and absolute contraindications to charging.
Absolutely means a complete ban on training:
Relative contraindications include: