Exercising in the morning to lose weight is a set of exercises that are properly chosen. Morning exercise is a catalyst that can stimulate metabolism throughout the day. The main secret of weight loss is correct exercise.
Benefits of morning exercise
Morning exercise allows you to wake up quickly, adjust your mood and join your daily active life.
Exercise can heal the body:
- Improve immunity;
- Fight fatigue
- Helps lose weight and consolidate the results obtained;
- Let you exercise different muscle groups and form the necessary body relaxation;
- It prevents heart disease and respiratory failure (aerobic exercise and breathing exercise).
Exercise in the morning to lose weight. Exercise for different muscle groups will make you feel happy, help you keep in shape, and improve your health.
Why is morning exercise most effective?
- Metabolism slows down at night. Sleep is the rest of the whole body, the pulse and breathing rate decrease, blood pressure and metabolic reaction speed decrease.
- Warming up in the morning allows you to quickly move your body from sleep mode to waking active phase.
- Exercise needs to increase muscle glucose uptake. Metabolism decreases in the morning. During training, upon waking up, due to the decomposition of subcutaneous fat deposits, the sugar required for muscle work begins to be produced.
- Morning exercise to lose weight is the basis for fighting overweight. Without it, the metabolism cannot be activated and the effect cannot be achieved.
Warm up-how to start exercising?
Any physical activity starts with measuring pulse and pressure. If the indicators are correct, they will begin to heat up.
Recharge starts with stretching and breathing exercises-take a few deep breaths and exhales. Then perform a set of exercises:
- In order to increase the tension of the neck muscles, turn your head back and forth, left and right, and place your chin on your chest.
- Swing your hands up and to the sides. Repeat 10 times to the right, left, up, and down. Be sure to exercise your wrists, elbows, and shoulder joints in a clockwise and counterclockwise circular rotation.
- The muscles of the torso are kneaded by bending and twisting from a standing position.
- Warming up the lower limbs includes swinging legs and squats.
The time for the warm-up part of the gymnastics is 5-10 minutes. It is necessary to properly prepare the body for special weight loss exercises.
charger
Sports equipment must be selected correctly.
For a set of exercises, you can choose:
- hoop;
- jump rope;
- Fitness mat
- 0. 5 kg to 2 kg dumbbells;
- You can buy weight sets for arms and legs.
It is recommended to practice in clothes made of natural fabrics.
Shoes are purchased based solely on the size of the foot-breathable, non-slip soles.
The basic actions of morning exercise to lose weight
There are 2 groups of weight loss exercises:
General
A set of exercises aims to reduce weight. All muscle groups are exercised evenly. Effective with diet.
Fix the problem area in the picture
There is one area of greatest work-they remove the stomach and reduce the volume of fat folds in the buttocks or back. It is individually selected.
Neck exercises
Rotate and turn the head 10-15 times in each direction at a slow speed.
Exercise is part of the weight loss complex, for:
- Normalization of cerebral circulation;
- Decreased intracranial pressure.
Exercise arms and back
In women over the age of 40, the forearm and back area may become problem areas. Excess fat accumulation is in the form of folds in the chest and waist area.
Increased arm diameter, especially in the shoulder strap area.
Effective practice:
- Classic push-ups on the floor. Starting position-lying position. Every morning, they are performed as a circuit exercise-3 times, repeated 10 times. One month of continuous training requires a waist circumference of up to 2 cm.
- balance. Starting position-lying on your stomach. Lift your stretched arms and legs and maintain your balance for 10-15 seconds. It is completed in 3 cycles, with 5-7 methods in each cycle.
Abdominal and side exercises
For every woman, these are the most problematic areas.
The exercises to correct the area are mainly aimed at the rectus abdominis and oblique abdominal muscles. Starting position-lying on your back with your arms behind your head or crossed in front of your chest.
There are several ways to eliminate excess volume on the abdomen and sides:
- Raise the straight leg to form a 45° angle, hold this position for 20-30 seconds, and return to the starting position. Do 3 sets of 10 reps.
- "Scissors"-Straight legs at an angle of 15-20° to the floor are brought together and stretched back and forth without touching the heel. Do 10-15 crosses, rest and repeat the method.
- Put your legs on your body, bend your knees, and put your arms behind your head. With the elbow of your left hand, you need to reach out to touch your right knee, and vice versa. Do 3 sets of 5 sit-ups on each side.
One month of regular training can strengthen the abdominal muscles and reduce the waist by 2-3 cm.
Exercise the legs and buttocks
The second most common problem area for women is the buttocks and thighs.
Squat
- You need to squat with your feet shoulder-width apart. If you need to exercise your arms, you can do an extra dumbbell exercise, 1-2 kg per leg.
- Pull your hands forward when squatting. Do 10-15 squats in 3 cycles.
Lunge
- Can very well strengthen the buttocks and thigh muscles. For each leg, each method provides a load of 8-10 lunges. Starting position-standing with arms along the body.
- You can exercise muscles with dumbbells at the same time. One leg is bent at the knee joint and the other straight leg is stretched back. Each person completes 10 lunges.
Half squat
- Exercise helps strengthen 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.
"bike"
- The starting position is lying on your back with your legs bent and knees. Then use your feet to make circular movements: first clockwise, then counterclockwise.
- The action is exactly the same as riding a bicycle. Duration of thin buttocks and gluteal exercises-2 minutes in one direction, the same in the opposite direction.
- Exercise every day, the volume of the thigh decreases by 2-2. 5 cm every month.
Distortion or self-detox
- The purpose of the supine twist is to exercise the oblique and rectus abdominis. When sitting, it affects the rhomboid and trapezius muscles of the back more.
- Detoxification at home can improve metabolism and remove under-oxidized metabolites from the body. The excess liquid will leave with them.
- On the first day, it needs up to 1. 5 kg. Repeat the operation and lose an average of 5 kg in 10 days.
It is useful to accelerate metabolism and eliminate toxins:
- Mint tea;
- Ginger tea
- lemonade;
- Freshly squeezed grapefruit juice.
Self-detoxification reduces weight by removing excess fluid from the body.
Real weight loss-weight and volume reduction is based on the reduction of subcutaneous fat deposits.
Only special exercise programs can be provided. This is a more time-consuming process and the kilograms will slowly disappear.
plate
- The classic exercise for weight loss. It has become particularly popular in the past 5 years. When doing planks, all muscles are involved. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The initial position is to lie on your stomach. Then they placed their bodies parallel to the floor, raised their shoulders to a height of 25-30 cm, and leaned on their elbows and toes. You should lie down strictly horizontal and do not lift your hips or back for 30 seconds.
- The load gradually increased, increasing by 5-10 seconds every day the next day.
- After a month of formal training, there will be a weight reduction effect.
What is the difference between female exercises and male exercises?
- Due to the sex hormones in men and women, the development of muscle mass and body fat is different. Physical strength is different from endurance.
- Men's training is mainly strength training. Men easily gain muscle mass, have more endurance, and are easier to withstand heavy loads.
- Women’s morning exercise is the choice of aerobic exercise:
- Yoga;
- healthy;
- stretch.
- It is more difficult for girls to gain muscle. The main goal of training is to maintain optimal weight and body shape.
- Women accumulate fat faster than men
- It is carried out by a healthy person;
- The load is calculated according to age and physical condition;
- Monitor heart rate and breathing rate throughout the exercise.
- Any acute or chronic disease in the acute phase;
- Severe cardiopulmonary disease in the decompensated period;
- Tertiary hypertension, myocardial ischemia;
- Bronchial Asthma.
- Age from 65 years old;
- 3 degree obesity;
- Pregnancy, especially in the last three months;
- Recovery period after influenza or acute respiratory infection;
- Rehabilitation after injury, including sports;
- Recovery period after surgical intervention.
When should not exercise?
Morning exercises will be beneficial if the following situations occur:
There are relative and absolute contraindications to charging.
Absolutely means that training is completely banned:
Relative contraindications include: