Exercising in the morning for weight loss is a properly selected set of exercises. Morning exercises are a catalyst that stimulates metabolic processes for the whole 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 join your daily active life.
Exercise heals the body:
- increase immunity;
- fight hypodynamia;
- help to lose weight and consolidate the effect obtained;
- allow you to work out different muscle groups and form the necessary body relief;
- are 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 give you a good mood, help you keep fit and improve your health.
Why is morning exercise most effective?
- The metabolism slows down at night. Sleep is the rest of the whole body, the pulse and respiratory rate drop, blood pressure and the rate of metabolic reactions decrease.
- Morning warm-up allows you to quickly transfer the body from sleep to an active phase of wakefulness.
- Exercise requires increased muscle glucose uptake. Metabolism is reduced in the morning. During training, immediately after waking up, the 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 of the fight against excess weight, without it, you cannot activate metabolism and achieve results.
Warm-up - how to start exercising?
Any physical activity begins with measuring the pulse and pressure. If the indicators are correct, they begin to warm 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 the head back and forth, left and right, bring the chin to the chest.
- Hands are kneaded with swings up and to the sides. Do 10 repetitions to the right, left, up and down. Be sure to work out the wrist, elbow and shoulder joints with circular rotational movements clockwise and counterclockwise.
- The muscles of the trunk are kneaded by bending and twisting from a standing position.
- 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 the 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 from:
- hoop;
- skipping rope;
- fitness mat;
- dumbbells from 0. 5 kg to 2 kg;
- You can purchase hand and leg weight kits.
It is recommended to practice in clothes made from natural fabrics.
Shoes are bought exactly according to the size of the foot - breathable, with anti-slip soles.
Basic exercises for morning exercises for weight loss
There are 2 sets of weight loss exercises:
General
A set of exercises is aimed at reducing body weight. All muscle groups are evenly worked out. Effective with diet.
Correcting 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 on the back. It is selected individually.
Neck exercises
Rotations and turns of the head are done 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 the arms and back
In women over 40 years of age, the areas of the forearm and back can become problem areas. Excessive accumulations of fat are located in the form of folds in the thoracic and lumbar regions.
The arms increase in diameter, especially in the area of the shoulder girdle.
Effective exercises:
- Classic push-ups from the floor. Starting position - lying position. Every morning they are done as a cycle workout - 3 times, 10 repetitions. For a month of constant training, it takes up to 2 cm in girth.
- Balancing. Starting position - lying on your stomach. Stretched arms and legs rise up and balance is maintained for 10-15 seconds. It is done in 3 cycles, each with 5-7 approaches.
Exercises for the abdomen and sides
These are the most problem areas for every second woman.
Exercises for correcting 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 eliminating excess volumes from the abdomen and sides:
- Raising straight legs up to the formation of an angle of 45 °, holding them in this position for 20-30 seconds, returning to the starting position. Do 10 times 3 sets.
- "Scissors" - straight legs at an angle of 15–20 ° from the floor are brought together 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 for the right knee and vice versa. 3 sets of 5 crunches on each side.
One 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.
Squats
- You need to squat on your feet, set shoulder-width apart. If there is a need to work out your hands, you can additionally do an exercise with dumbbells, 1-2 kg for each limb.
- Hands during squats are extended forward. Do 10-15 squats in 3 cycles.
Lunges
- Strengthens the buttocks and thigh muscles well. For each leg, a load of 8-10 lunges is offered per approach. Starting position - standing, arms along the body.
- You can take dumbbells to work out the muscles at the same time. One leg bends at the knee joint, the other straight leg extends back. For each, 10 lunges are done.
Half squats
- 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.
"Bike"
- The starting position is to lie on your back, bend your legs at the knees. Then make circular movements with your feet: first clockwise, then counterclockwise.
- The movements are exactly the same as cycling. Duration for slimming the hips and toning the gluteus muscles - 2 minutes in one direction and the same in the opposite direction.
- With daily exercise, the volume of the thighs is reduced by 2-2. 5 cm per month of training.
Twisting or self-detox
- Twisting in the supine position is aimed at working out the oblique and rectus abdominal muscles. In the sitting position, more affects the rhomboid and trapezius muscles of the back.
- Detoxification at home improves metabolism, removes undeoxidized 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;
- tea with ginger;
- 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 the reduction of subcutaneous fat deposits.
Only a special exercise program will provide it. This is a more time-consuming process and the kilograms go off slowly.
Plank
- The classic exercise for losing weight. The last 5 years have become especially popular. When doing the plank, all muscles are involved. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The initial position is lying on your stomach. Then they put the body parallel to the floor, lifting the shoulders to a height of 25-30 cm, leaning on the elbows and toes. The body should lie strictly horizontal, without lifting the buttocks or back for 30 seconds.
- The load increases gradually, adding 5-10 seconds each next day.
- The volume reduction result 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 differ.
- Men's training is mostly strength training. Guys easily gain muscle mass, are more enduring, it is easier for them to endure heavy loads.
- Women's workouts for morning exercises are options for aerobic exercise:
- yoga;
- fitness;
- stretching.
- It is more difficult for girls to build muscle mass. The main goal of the 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;
- heart rate and respiration rate are monitored throughout the workout.
- any acute or chronic diseases in the acute stage;
- severe heart and lung diseases in the stage of decompensation;
- 3rd degree of hypertension, myocardial ischemia;
- bronchial asthma.
- age from 65 years;
- obesity of the 3rd degree;
- pregnancy, especially the last trimester;
- recovery period after influenza or acute respiratory infections;
- rehabilitation after injuries, including sports;
- rehabilitation period after surgical interventions.
When shouldn't you do exercises?
Morning exercises will be beneficial if:
There are relative and absolute contraindications for charging.
Absolute means a complete ban on training:
Relative contraindications include: