Exercise for weight loss in the morning is a properly selected set of exercises. Morning exercises are a catalyst that stimulates metabolic processes all day long. The main secret to losing weight is the right set of exercises.
Benefits of morning exercises
Morning exercises allow you to wake up quickly, tone and participate in your daily active life.
Exercise improves the body:
- increase immunity;
- fight hypodynamia;
- help to lose weight and consolidate the effect achieved;
- allows you to work out different muscle groups and create the necessary body relaxation;
- prevention of heart disease and respiratory failure (cardio exercise and breathing exercises).
Exercising in the morning to lose weight, doing exercises for different muscle groups will give you a good mood, help you stay fit and improve your health.
Why is morning exercise most effective?
- Metabolism slows down at night. Sleep is the rest of the whole body, pulse and respiratory rate decrease, blood pressure and rate of metabolic reactions decrease.
- Morning warming allows you to quickly transfer the body from sleep mode to the stage of active wakefulness.
- Exercise requires increased muscle glucose uptake. Metabolism decreases in the morning. During training, immediately after waking up, sugars necessary for muscle work begin to be produced due to the breakdown of subcutaneous fat deposits.
- Morning exercise for weight loss is the basis for the fight against excess weight, without it you can not activate the metabolism and achieve results.
Warm-up - how to start exercise?
Any physical activity begins with measuring the pulse and pressure. If the indicators are correct, they begin to warm up.
Charging starts with stretching and breathing exercises - take a few deep breaths and exhale. Then a set of exercises is performed:
- To raise the tone of the neck muscles, turn your head back and forth, left and right, bring the chin to the chest.
- The hands are kneaded by shaking them up and to the sides. Do 10 repetitions right, left, up and down. Be sure to work the wrist, elbow, and shoulder joints in clockwise and counterclockwise circular rotations.
- The trunk muscles are kneaded by bending and twisting from the feet.
- Warming up the lower limbs includes leg swings 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 should be chosen correctly.
You can choose from the following for a range of exercises:
- circle;
- jump rope;
- gym mat;
- dumbbells from 0. 5 kg to 2 kg;
- you can buy weight sets for arms and legs.
It is recommended to apply with clothes made of natural fabrics.
Shoes are bought exactly according to the size of the foot - with a breathable, non-slip sole.
Basic exercises for morning exercises for weight loss
There are 2 sets of weight loss exercises:
general
A set of exercises aimed at reducing body weight. All muscle groups work equally. It is effective with diet.
Fix problem areas of a shape
There is maximum work with one zone - they remove the stomach, reduce the volume of the hips or fat folds on the back. It is chosen one by one.
neck exercises
Turns and turns of the head are made 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
For women over 40 years old, forearm and back areas can become problem areas. Excess fat deposits settle in the form of folds in the chest and waist areas.
The diameter of the sleeves increases, especially in the area of the shoulder girdle.
Effective exercises:
- Classic push-ups from the floor. Starting position - lying position. They are done every morning as a cycle workout - 3 times, 10 repetitions. For a month of continuous training, it takes up to 2 cm in circumference.
- Balancing. Starting position - lying on your stomach. Stretched arms and legs rise and balance is maintained for 10-15 seconds. It is done in 3 loops with 5-7 approaches each.
Exercises for the abdomen and sides
These are the most problematic areas for every second woman.
Exercises to correct the zones are aimed at the rectus, oblique abdominal muscles. Starting position - lying on your back, arms crossed behind your head or across your chest.
There are several options for removing excess volume on the abdomen and sides:
- Raising straight legs to form an angle of 45 °, hold in this position for 20-30 seconds, return to the starting position. Do 3 sets of 10 times.
- "Scissors" - straight legs are brought together at an angle of 15-20 ° from the floor and spread back and forth, without touching the heels. Do 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 need to reach your 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 centimeters from the waist.
Exercises for legs and buttocks
The second most common problem area in women is the hips and thighs.
spat
- You need to squat on your feet, shoulder width apart. If there is a need to train the arms, you can also perform an exercise with dumbbells of 1-2 kg per limb.
- During squats, the hands are pulled forward. Do 10-15 squats in 3 cycles.
lungs
- It strengthens the hip and thigh muscles well. For each leg, 8-10 lung loads are offered per approach. Starting position - standing, arms along the body.
- You can take dumbbells to work the muscles at the same time. One leg is bent at the knee joint, the other straight leg extends backward. 10 lunges are made for each.
half squat
- Exercise is 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, bending your legs at the knees. Then make circular movements with your feet: first clockwise, then counterclockwise.
- The movements are exactly the same as riding a bike. Time to thin the buttocks and tighten the gluteus muscles - 2 minutes in one direction and the same in the opposite direction.
- With daily exercise, the volume of the thighs decreases by 2-2. 5 cm per month per workout.
Twist or self detox
- It aims to work the twisting, oblique and rectus abdominal muscles in the supine position. In the sitting position, it affects the rhomboid and trapezius muscles of the back more.
- Detoxification at home improves metabolism, removes slightly oxidized metabolic products from the body. Excess liquid 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.
It is useful for accelerating metabolism and eliminating toxins:
- tea with mint;
- ginger tea;
- lemon juice;
- freshly squeezed grapefruit juice.
Self-detox helps to lose weight by removing excess fluid from the body.
Actual weight loss - reduction in body weight and volume is based on the reduction of subcutaneous fat deposits.
Only a special exercise program will provide this. This is a more time-consuming process, and the kilograms are gradually extinguished.
Wood
- Classic exercise for weight loss. It has become especially popular in the last 5 years. All muscles are involved in plank. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The first pose is lying on your stomach. Then they put the torso parallel to the floor, raise the shoulders to a height of 25-30 cm, lean on the elbows and toes. The body should be absolutely horizontal without raising the hips or pulling them back for 30 seconds.
- The load gradually increases, adding 5-10 seconds every day.
- The volume reduction result will be visible after one month of regular training.
What is the difference between women's exercises and men's exercises?
- The development of muscle mass and body fat is different due to sex hormones in the male and female body. Physical strength and endurance are different.
- Men's training is mostly strength training. Men easily gain muscle mass, they are more resilient, they are easier to withstand heavy loads.
- Women's exercises for morning exercises are aerobic exercise options:
- yoga;
- fitness;
- stretching.
- It is more difficult 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.
- performed by a healthy person;
- the load is calculated based on age and physical condition;
- heart rate and respiratory rate are monitored throughout the exercise.
- any acute or chronic disease in the acute stage;
- severe heart and lung diseases in the stage of decompensation;
- 3rd degree hypertension, myocardial ischemia;
- bronchial asthma.
- from the age of 65;
- 3rd degree obesity;
- pregnancy, especially the last trimester;
- recovery period after flu or acute respiratory infections;
- rehabilitation after injuries, including sports;
- rehabilitation period after surgical interventions.
When should you not exercise?
Morning exercises will be useful in the following cases:
There are relative and absolute contraindications for charging.
Absolute means a complete prohibition of education:
Relative contraindications include: