Exercising in the morning for weight loss is a correctly selected set of exercises. Morning exercise is a catalyst that stimulates metabolic processes throughout the day. The main secret to losing weight is the right set of exercises.
Benefits of morning exercise
Morning workouts allow you to wake up, tone up, and join your daily active life quickly.
Exercise heals the body:
- boost immunity;
- against hypodynamics;
- helps to lose weight and consolidate the obtained effect;
- allows you to train different muscle groups and establish the necessary body relief;
- is the prevention of heart disease and respiratory failure (cardio exercise and breathing exercises).
Exercising in the morning for weight loss, exercises for different muscle groups will put you in a good mood, help you stay in shape and improve your health.
Why is morning exercise most effective?
- Metabolism slows down at night. Sleep is rest of the whole body, pulse and respiratory rate decrease, blood pressure and metabolic reaction rate decrease.
- A morning warm-up allows you to quickly move your body from sleep mode to the active phase of wakefulness.
- Exercise requires increased muscle glucose uptake. Metabolism is reduced in the morning. During training, immediately after waking up, the sugar necessary for muscle work begins to be produced due to the breakdown of subcutaneous fat deposits.
- Morning exercises for weight loss are the basis of the fight against excess weight, without it, you cannot activate the metabolism and achieve results.
Warm-up - how to start exercising?
Any physical activity begins by measuring the pulse and pressure. If the indicator is correct, they begin to warm up.
Charging begins with stretching and breathing exercises - take a few 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, bringing your chin to your chest.
- Hands squeezed with swings up and to the side. Do 10 reps right, left, up and down. Be sure to work the wrist, elbow, and shoulder joints in clockwise and counterclockwise circular motions.
- The muscles of the trunk are squeezed by bending and twisting from a standing position.
- Lower leg warm-ups include leg swings and squats.
The duration of the warm-up part of the gymnastics is 5-10 minutes. It is necessary for proper preparation of the body for special exercise blocks for weight loss.
charger
Sports equipment must be selected correctly.
For a set of exercises, you can choose from:
- hoop;
- Jump rope;
- fitness mat;
- dumbbells from 0. 5 kg to 2 kg;
- You can buy weight sets for arms and legs.
It is recommended to practice in clothes made of natural fabrics.
The shoes are purchased exactly according to the foot size - breathable, with a non-slip sole.
Basic exercises for morning workout for weight loss
There are 2 sets of weight loss exercises:
General
A series of exercises aimed at reducing body weight. All muscle groups work equally. Effective with diet.
Correcting problem areas of the image
There is a maximum work with one zone - they remove the stomach, reduce the volume of the hips or folds of fat on the back. It is selected individually.
Neck workout
Rotation and rotation of the head is carried out at a slow speed for 10-15 in each direction.
Exercise is part of the weight loss complex and is necessary to:
- normalization of cerebral circulation;
- decrease in intracranial pressure.
Exercises for arms and back
In women over 40 years, the forearm and back areas can be problematic areas. Excessive fat accumulation is located in the form of folds in the thoracic and lumbar regions.
The diameter of the sleeves increases, especially in the area of \u200b\u200bthe shoulder girdle.
Effective exercise:
- Classic push-ups from the floor. Starting position - lying position. Every morning they are performed as a cyclical exercise - 3 times, 10 repetitions. For a month of constant training, a thickness of up to 2 cm is required.
- Balancing. Starting position - lying on your stomach. The arms and legs are stretched up and balance is maintained for 10-15 seconds. Performed in 3 cycles, each with 5-7 approaches.
Exercises for the stomach and sides
This is the most problematic area for every second woman.
Exercises for correcting the zone are aimed at the rectus, oblique abdominal muscles. Starting position - lying on your back, arms behind your head or crossed on your chest.
There are several options for removing excess volume from the stomach and sides:
- Raise straight legs to form a 45 ° angle, hold them in this position for 20-30 seconds, return to starting position. Do 10 times 3 sets.
- "Scissors" - straight legs at an angle of 15-20 ° from the floor are brought together and stretched 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 your left elbow, you should reach for 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 buttocks and thighs.
squat
- You need to squat on your feet, shoulder-width apart. If there is a need to train the arms, you can also perform the exercise with dumbbells, 1-2 kg for each limb.
- Hands during a squat are pulled forward. Do 10-15 squats in 3 cycles.
lungs
- Strengthens the muscles of the buttocks and thighs well. For each leg, a load of 8-10 lunges is offered per approach. Starting position - standing, arms along the body.
- You can use dumbbells to work the muscles at the same time. One leg is bent at the knee joint, the other straight leg extends back. For each, 10 lunges are performed.
Half squat
- Exercise is useful for strengthening the inner thighs.
- It is important to mentally imagine a chair and sit on it. The position remains for 30-40 seconds. Repeat 10 times.
"Bicycle"
- The starting position is lying on your back, bending your legs at the knees. Then make circular movements with your feet: first clockwise, then counterclockwise.
- The movement is exactly the same as cycling. Duration for slimming the hips and tightening the gluteus muscles - 2 minutes in one direction and the same in the opposite direction.
- With daily training, the volume of the thighs decreases by 2-2. 5 cm per month of training.
Spin or detox yourself
- Twisting in the supine position is intended to train the oblique and rectus abdominal muscles. In the sitting position, it affects the rhomboid and trapezius muscles of the back more.
- Detoxification at home improves metabolism, removes less oxidized metabolic products from the body. Excess fluids go with them.
- On 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:
- tea with mint;
- tea with ginger;
- lemon juice;
- fresh squeezed orange juice.
Self-detox provides weight loss by removing excess fluid from the body.
Actual weight loss - weight and volume reduction is based on the reduction of subcutaneous fat deposits.
Only a specific training program will provide it. This is a more time consuming process and the kilograms drop slowly.
Board
- Classic exercises for weight loss. The last 5 years have become very popular. When doing a plank, all the muscles are involved. The maximum load is on the abdominal muscles, thighs and upper shoulder girdle.
- The starting pose is lying on your stomach. Then they lay the body parallel to the floor, shrugging their shoulders to a height of 25-30 cm, resting on their elbows and toes. The body should lie horizontally, without lifting the buttocks or back for 30 seconds.
- The load increases gradually, adding 5-10 seconds each subsequent day.
- Volume reduction results will appear after one month of regular training.
What is the difference between women's workouts and men's workouts?
- Due to sex hormones in the bodies of men and women, the development of muscle mass and body fat is different. Physical strength and endurance are different.
- Men's training is mostly strength training. Guys easily gain muscle mass, it lasts longer, it is easier for them to bear heavy loads.
- Women's workouts for morning workouts are options for aerobic exercise:
- yoga;
- fitness;
- stretching.
- It is more difficult for girls to build muscle mass. The main goal of this training is to maintain optimal body weight and physical shape.
- Fat accumulates faster in women than men
- it is performed by a healthy person;
- the load is calculated according to age and physical condition;
- Heart rate and respiratory rate are monitored during exercise.
- acute or chronic disease in the acute stage;
- severe heart and lung disease in the decompensated stage;
- 3rd degree hypertension, myocardial ischemia;
- bronchial asthma.
- age from 65 years;
- obesity grade 3;
- pregnancy, especially the last trimester;
- recovery period after influenza or acute respiratory infection;
- rehabilitation after injury, including sports;
- rehabilitation period after surgical intervention.
When should you not exercise?
Morning exercises will be useful if:
There are relative and absolute contraindications to filling.
Absolute means a complete ban on training:
Relative contraindications include: