Morning exercise for weight loss is a properly selected exercise. Morning exercises are a catalyst to stimulate metabolism for the whole day. The secret to losing weight is doing the right exercises.
Benefits of morning exercises
Morning exercises allow you to wake up quickly, regain your sanity, and participate in an active daily life.
Exercise heals the body:
- increased immunity;
- combats hypomotivation;
- helps to lose weight and consolidates the obtained effect;
- allows you to work out different muscle groups and form the necessary relief for the body;
- is the prevention of heart disease and respiratory failure (cardiovascular exercise and breathing exercise).
Morning exercise to lose weight, exercises for different muscle groups will put you in a good mood, help you keep fit and improve your health.
Why is morning exercise the most effective?
- Metabolism slows down at night. Sleep is the rest of the body, the heart rate and respiratory rate decrease, blood pressure and the rate of metabolic reactions decrease.
- Warming up in the morning allows you to quickly transition your body from sleep mode to active wakefulness.
- Exercise requires muscles to increase glucose uptake. Metabolism is reduced in the morning. During exercise, immediately after waking up, the amount of sugar needed for muscle activity begins to be produced due to the breakdown of fat layers that accumulate under the skin.
- Morning exercise for weight loss is the basis of the fight against excess weight, without which you cannot activate your metabolism and achieve results.
Warm-up - how to start exercising?
Any physical activity begins with measuring pulse and pressure. If the indicators are correct, they begin to warm up.
Charging begins with stretching and breathing exercises - deep breaths and exhalations. Then a set of exercises is performed:
- To lift the neck muscles, rotate your head back and forth, left and right, bringing your chin to your chest.
- Hands acrobatics with movements of turning up and to the sides. Do 10 reps right, left, up, and down. Make sure to exercise the wrist, elbow, and shoulder joints with clockwise and counterclockwise rotations.
- The muscles of the trunk are kneaded by bending and twisting from a standing position.
- Warming up the lower extremities includes swinging legs and squatting.
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 particular block of exercises for weight loss.
Charger
Sports equipment must be selected correctly.
For a set of exercises, you can choose from:
- hoop;
- skipping;
- exercise mats;
- weights from 0. 5 kg to 2 kg;
- you can buy dumbbell sets for arms and legs.
Practice wearing clothes made from natural fabrics.
Buy shoes with the right foot size - breathable, with anti-slip soles.
Basic exercises for morning weight loss exercises
There are 2 sets of weight loss exercises:
overview
A set of exercises aimed at reducing body weight. All muscle groups are trained equally. Effective with the diet.
Adjust the problem areas of the figure
There is maximum work with one zone - they remove the stomach, reduce the volume of the hips or fat folds in the back. It is selected individually.
Neck exercises
Perform turns and turns at a slow pace for 10-15 in each direction.
Exercises are part of the weight loss complex and are necessary to:
- normalizes cerebral circulation;
- decrease intracranial pressure.
Exercises for arms and back
In women over 40, areas of the forearms and back can become problem areas. Excessive accumulation of fat is located in the form of folds in the chest and waist area.
Arm diameter increases, especially in the shoulder area.
Effective exercises:
- Classic push-ups from the floor. Starting position - lying position. Every morning, they are performed as a cycle exercise - 3 times, 10 repetitions. In a month of continuous training, it should increase to 2 cm in circumference.
- Balance. Starting position - prone. Extend arms and legs straight up and balance for 10-15 seconds. It is done in 3 cycles, each cycle has 5-7 approaches.
Exercises for the abdomen and sides
These are the most problematic areas for every second woman.
Correction exercises target the rectum, oblique abs. Starting position - lying on your back, hands behind your head or crossed in front of your chest.
There are several options for removing excess mass from the abdomen and sides:
- Raise your straight leg up to a 45° angle, hold this position for 20-30 seconds, return to the starting position. Do 10 times 3 sets.
- "Pull" - legs extended at a 15–20 ° angle to the floor are brought together and spread back, without touching the heels. Do 10-15 crosses, rest and repeat the approach.
- Bring your legs to your body, bend your knees, and put your arms behind your head. With the left elbow, you need to reach the right knee and vice versa. 3 sets of 5 crunches on each side.
A month of regular training strengthens the abdominal muscles and removes 2-3 cm of the waistline.
Exercises for legs and butt
The second most common problem area in women is the buttocks and thighs.
Squats
- You need to squat on your legs, placing them shoulder-width apart. If there is a need to exercise your arms, you can do more exercises with weights, 1-2 kg for each limb.
- Hands while squatting are pulled forward. Do 10-15 squats in 3 cycles.
Lunges
- Strengthen the glutes and thighs. For each leg, 8-10 loads are provided for each approach. Starting position - standing, arms along the body.
- You can do weight training to work your muscles at the same time. One leg is bent at the knee joint, the other leg is extended straight back. For each, 10 reps are performed.
Half squats
- Exercise is useful for strengthening the inner thighs.
- It is necessary to visualize a chair and sit on it. The position is fixed for 30-40 seconds. Repeat 10 times.
"Bike"
- The starting position is lying on your back, legs bent at the knees. Then, make a circular motion with your feet: first clockwise, then counterclockwise.
- The movements are completely similar to cycling movements. Hip slimming and buttock tightening time - 2 minutes in one direction and the same in the opposite direction.
- With daily exercise, the volume of the thighs will decrease by 2-2. 5 cm per month of training.
Twist or self detox
- Twisting in the supine position aims to exercise the oblique abs and rectus muscles. In the sitting position, it affects more of the rhombus and trapezius muscles of the back.
- Home detox helps to improve metabolism, remove under-oxidized metabolic products from the body. Excess liquid is left with them.
- In the first day, it lost up to 1. 5 kg. With repeated courses, an average of 5 kg was lost in 10 days.
To speed up metabolism and eliminate toxins, it is useful:
- tea with mint;
- ginger tea;
- lemonade;
- freshly squeezed grapefruit juice.
Self-detoxification helps with weight loss by removing excess fluid from the body.
Real weight loss - loss of body mass and volume based on the reduction of fat deposits under the skin.
Only a special exercise program will provide it. This is a more time consuming process and the weight loss is gradual.
Plank
- Classic exercises for weight loss. The past 5 years have become particularly popular. When doing a plank, all muscles are involved. Maximum load on abs, thighs and upper shoulders.
- The initial position is prone. Then they put the body parallel to the floor, raise the shoulders 25-30 cm high, leaning on the elbows and toes. The body should be strictly horizontal, without lifting the buttocks or back for 30 seconds.
- The load increases gradually, adding 5-10 seconds every subsequent day.
- Mass loss results will appear after a month of regular training.
What is the difference between women's exercises 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 endurance training. Guys easily gain muscle, are more flexible, and it's easier to endure heavy objects.
- Women's morning workouts as aerobics options:
- yoga;
- suitability;
- lengthen.
- It's harder for girls to build muscle. The main goal of training is to maintain optimal weight and shape.
- Fat accumulates faster in women than in men
- it is taken by a healthy person;
- the load is calculated according to age and physical condition;
- Heart rate and breathing rate are monitored throughout the workout.
- any acute or chronic disease in the acute phase;
- severe heart and lung disease in the stage of decompensation;
- Grade 3 hypertension, myocardial ischemia;
- asthma.
- 65 years of age or older;
- obesity grade 3;
- pregnancy, especially the last trimester;
- recovery time from flu or acute respiratory infection;
- rehabilitation after injury, including sports;
- rehabilitation period after surgical interventions.
When should you not exercise?
Morning exercises are beneficial if:
There are relative and absolute contraindications to battery charging.
Absolute means a complete ban on training:
Relative contraindications include: