Exercising in the morning to lose weight is the right choice of set of exercises. Morning exercises are a stimulant that stimulates the metabolic process throughout the day. The main secret to losing weight is proper exercise.
The benefits of morning exercises
Morning exercises allow you to wake up quickly, play music and participate in your daily life.
Exercise heals the body:
- increase immunity;
- combat hypnosis;
- help to lose weight and intensify the effects obtained;
- allow you to work out different muscle groups and create the necessary body weight;
- are prevention of heart disease and respiratory failure (ECG and breathing exercises).
Exercising in the morning to lose weight, exercises for different muscle groups will give you a good mood, help you stay in shape and improve your health.
Why is morning exercise the most effective?
- Metabolism slows down at night. Sleep is the rest of the body, heart rate and respiration decrease, blood pressure and the speed of metabolic reactions decrease.
- Warm-up in the morning allows you to quickly move your body from sleep mode to active phase awake.
- Exercise requires increased absorption of muscle glucose. Metabolism decreases in the morning. During training, immediately after waking up, begin to produce sugars that are essential for muscle function due to the breakdown of subcutaneous fats.
- Morning exercise for weight loss is the basis of the fight against overweight, without it it is not possible to activate metabolism and succeed.
Warm-up - how to start exercising?
Every movement begins by measuring your heart rate and pressure. If the evidence is correct, it will start to heat up.
Charging begins with stretching and breathing exercises - take a few deep breaths and exhale. Then a set of exercises:
- To raise the tone of the neck muscles, turn your head back and forth, left and right, bringing your chin to your chest.
- Hands are kneaded with swings up and to the sides. Do 10 repetitions right, left, up and down. Be sure to work your wrists, elbows, and shoulders with circular rotations clockwise and counterclockwise.
- The trunk muscles are kneaded by bending and turning from a standing position.
- Warming up the lower limbs involves fluctuations in the legs and knee flexion.
The duration of the warm-up part of gymnastics is 5-10 minutes. It is essential for the proper preparation of the body for a special block of exercises for weight loss.
Charger
Sports equipment must be chosen correctly.
For a set of exercises you can choose from:
- hook;
- sippa;
- fitness mat;
- weights from 0, 5 kg to 2 kg;
- you can buy weights for your arms and legs.
It is recommended to practice in clothes made of natural materials.
Shoes are purchased exactly according to the size of the foot - breathable, with wear-soled soles.
Basic exercises for morning exercises for weight loss
There are 2 sets of weight loss:
In general
Exercises aim to reduce body weight. All muscle groups are created equal. Effective with diet.
Correction of problem areas in the image
It is the maximum work with one area - they remove the stomach, reduce the volume of the hips or fat deposits on the back. It is chosen individually.
Neck exercises
The rotation and rotation of the head is done at a slow speed of 10-15 in each direction.
Exercise is part of weight loss and is necessary for:
- normal cerebral circulation;
- reduction in intracranial pressure.
Exercises for arms and back
In women over the age of 40, areas of the forearm and back can become problem areas. Excessive fat accumulation is located in the form of folds in the thorax and lumbar spine.
The arms increase in diameter, especially in the area of the shoulder girdle.
Effective exercises:
- Classic elbow bends from the floor. Starting position - lying position. Every morning they are done as a cycle training - 3 times, 10 repetitions. In a month of continuous training, it takes up to 2 cm in circumference.
- Balance. Starting position - lying on your stomach. Stretched arms and legs rise and balance is held for 10-15 seconds. It is done in 3 cycles, each with 5-7 methods.
Exercises for the abdomen and sides
These are the most difficult areas for every other woman.
Exercises to correct areas are directed at the rectum, oblique abdominal muscles. Starting position - lying on your back, arms behind your head or over your chest.
There are several options to eliminate excess volume from the abdomen and sides:
- Lift straight legs up to a 45 ° angle, hold them in this position for 20-30 seconds and return to starting position. Do 10 sets 3 times.
- "Scissors" - straight legs in the corner 15-20 ° from the floor are pulled together and spread back and forth, without touching the heels. Make 10-15 crosses, rest and repeat the approach.
- The legs are moved to the body, the knees are bent, the arms are behind the head. With the elbow of the left hand, you need to reach the right knee and vice versa. 3 sets of 5 crunch on each side.
One month of regular training strengthens the abdominal muscles and removes 2-3 inches from the waist.
Exercises for legs and buttocks
The second most common problem in women is the buttocks and thighs.
Boxing
- You need to sit on your feet, putting your shoulder width apart. If you need to train your arms, you can also do exercises with weights, 1-2 kg for each limb.
- Hands are extended during the knee bend. Do 10-15 knee bends in 3 rounds.
Lungs
- Strengthens the buttocks and thigh muscles well. For each leg, a weight of 8-10 lungs is offered for each approach. Starting position - standing, arms along the body.
- You can take weights to exercise your muscles at the same time. One leg bends at the knee, the other straight leg stretches back. For each, 10 lungs are completed.
Half knee
- Exercise is useful for strengthening the inner thighs.
- It is necessary to 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 your knees. Then make circular movements with your legs: first clockwise, then counterclockwise.
- The movements are exactly the same as cycling. Duration of time to relax the hips and tone the gluteus muscles - 2 minutes in one direction and the same in the opposite direction.
- With daily exercise, the volume of the thigh decreases by 2-2, 5 cm per month in training.
Rotation or self-detox
- Rotation in a supine position aims to work the abdomen and rectum of the abdominal muscles. In a sitting position, the rhomboid and trapezius muscles of the back are more affected.
- Home detoxification improves metabolism, removes underoxidized metabolic products from the body. Excess fluid goes with them.
- On the first day it takes up to 1, 5 kg. With repeated operations, an average of 5 kg is lost in 10 days.
To speed up metabolism and eliminate toxins is 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.
Actual weight loss - a decrease in body weight and volume is based on a reduction in subcutaneous fat.
Only a special exercise program will provide that. This is a more time consuming process and the kilos start slowly.
Plank
- A classic exercise to lose weight. The last 5 years have become especially popular. When the plank is made, all the muscles are involved. Maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The original position lies on the stomach. Then they placed 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 gradually increases and is added 5-10 seconds every next day.
- The result of the reduction in volume will appear after a month of regular training.
What is the difference between women's and men's training?
- Due to the 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 strength training. Kids easily gain muscle mass, are more resilient, it is easier for them to withstand a lot of stress.
- Women's exercises for morning exercises are options for aerobic exercises:
- yoga;
- fitness;
- stretch.
- It is more difficult for girls to build muscle mass. The main goal of the training is to maintain the best 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 respiration are monitored during exercise.
- any acute or chronic diseases in the acute stage;
- severe heart and lung disease at the degradation stage;
- Stage 3 hypertension, ischemia;
- bronchial asthma.
- age from 65 years;
- obesity 3rd degree;
- pregnancy, especially the last trimester of pregnancy;
- recovery period after influenza or acute respiratory infection;
- rehabilitation after injuries, including sports;
- postoperative rehabilitation period.
When should you not do exercises?
Morning exercises will be useful if:
There are relative and absolute contraindications to charging.
Absolute means a total ban on training:
Relative contraindications are: