Morning exercise for weight loss

Exercising in the morning for weight loss is a well-chosen set of exercises. Morning exercise is a catalyst that stimulates metabolic processes throughout the day. The main secret to weight loss is the right set of exercises.

The benefits of morning exercises

Morning exercises allow you to wake up quickly, tone up, and get back to your daily active life.

Exercise heals the body:

• increase immunity;
• fight against hypodynamia;
• help to lose weight and consolidate the effect obtained;
• allow you to work different muscle groups and train the necessary body relief;
• are the prevention of heart disease and respiratory failure (cardio exercises and breathing exercises).

Exercising in the morning to lose weight, exercise for different muscle groups will give you a good mood, help you keep fit and improve your health.

Why is morning exercise the most effective?

• The metabolism slows down at night. Sleep is the rest of the whole body, pulse and respiratory rate drop, blood pressure and the rate of metabolic reactions drop.
• The morning warm-up allows you to quickly transfer the body from sleep mode to the active phase of awakening.
• Exercise requires an increase in the absorption of glucose by the muscles. The 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 fatty deposits.
• Morning exercise for weight loss is the basis of the fight against excess weight, without it you cannot activate the metabolism and achieve results.

Warming up - how to start exercising?

All physical activity begins with measuring pulse and pressure. If the indicators are correct, they begin to heat up.

The load begins with stretching and breathing exercises - take several deep breaths and exhalations. Then a series of exercises is performed:

• To increase the tone of the neck muscles, turn your head back and forth, left to right, bring the chin to the chest.
• The hands are kneaded with swings up and to the sides. Do 10 reps to the right, left, up and down. Be sure to work the wrist, elbow, and shoulder joints with circular, clockwise and counterclockwise rotational motions.
• The core muscles are kneaded by bending and twisting from a standing position.
• The lower limb warm-up 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 must be correctly selected.

For a series of exercises, you can choose from:

• hoop;
• jumping rope;
• fitness mats;
• dumbbells from 0. 5 kg to 2 kg;
• you can buy sets of weights for arms and legs.

It is recommended to practice with clothes made from natural fabrics.

Shoes are purchased exactly according to the size of the foot - breathable, with non-slip soles.

Basic exercises for morning exercises for weight loss

There are 2 sets of weight loss exercises:

General

A series of exercises are aimed at reducing body weight. All muscle groups are worked evenly. Effective with a diet.

Correction of problematic areas of the figure

There is a maximum of work with one zone - they remove the stomach, reduce the volume of the hips or fatty folds on the back. It is selected individually.

Neck exercises

Spins and head turns 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.

Arm and back exercises

In women over 40, the forearm and back areas can become problem areas. Excessive accumulations of fat are localized in the form of folds in the thoracic and lumbar regions.

The arms increase in diameter, especially at the level of the shoulder girdle.

Effective exercises:

• Conventional ground pumps. Starting position - lying position. Every morning they are performed in the form of cyclic training - 3 times, 10 repetitions. For a month of constant training, you need up to 2 cm in waist circumference.
• Balancing. Starting position - lying on your stomach. Stretched arms and legs are raised and balance is maintained for 10 to 15 seconds. This is done in 3 cycles, each with 5-7 approaches.

Exercises for the abdomen and sides

These are the most problematic areas for one in two women.

Zone correction exercises target the straight and oblique abdominal muscles. Starting position - lying on your back with your arms behind your head or crossed over your chest.

There are several options for removing excess volumes from the abdomen and sides:

• Lift straight legs up to a 45 ° angle, hold them in that position for 20-30 seconds, then return to the starting position. Do 3 sets 10 times.
• "Scissors" - the straight legs at an angle of 15-20 ° to the ground are brought together and spread back and forth, without touching the heels. Make 10 to 15 crosses, rest and repeat the approach.
• The legs are brought back to the body, the knees are bent, the arms are behind the head. With the elbow of the left hand you should reach the right knee and vice versa. 3 sets of 5 crunches on each side.

A month of regular training strengthens the abdominal muscles and takes 2-3 centimeters off the waist.

Exercises for the legs and buttocks

The second most common problem in women is the buttocks and thighs.

Squats

• You should squat on your feet, shoulder width apart. If it is necessary to work the arms, you can additionally do an exercise with dumbbells, 1-2 kg for each limb.
• The hands during squats are pulled forward. Do 10-15 squats in 3 cycles.

Slits

• Strengthens the muscles of the buttocks and thighs well. For each leg, a load of 8 to 10 lunges is offered per approach. Starting position - standing, arms at your sides.
• You can use dumbbells to work the muscles at the same time. One leg bends at the knee joint, the other right leg extends backward. For each, 10 lunges are performed.

Half squats

• Exercise is helpful in strengthening the inner thighs.
• You have 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, bend your legs at the knees. Then make circular movements with your feet: first clockwise, then counterclockwise.
• The movements are exactly the same as on a bicycle. Duration to slim the hips and tone the gluteal 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 to 2. 5 cm per month of training.

Twisting or auto-detox

• The twist while lying down aims to work the oblique and straight abdominal muscles. When sitting, it affects the rhomboid and trapezius muscles of the back more.
• Detoxification at home improves metabolism, removes underoxidized metabolic products from the body. The excess fluid goes with them.
• During the first day, he gains up to 1. 5 kg. With repeated procedures, an average of 5 kg is lost in 10 days.

To speed up the metabolism and eliminate toxins are useful:

• Mint flavored tea;
• ginger tea;
• lemon water;
• freshly squeezed grapefruit juice.

Self-detoxification helps you lose weight by removing excess fluid from the body.

True weight loss - reducing body weight and volume is based on reducing subcutaneous fat deposits.

Only a special exercise program will provide this. It is a more time consuming process and the kilograms go off slowly.

Plank

• The classic exercise to lose weight. The last 5 years have become particularly popular. When doing the plank, all the muscles are involved. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
• The initial pose 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 remain strictly horizontal, without lifting the buttocks or back for 30 seconds.
• The load gradually increases, adding 5 to 10 seconds each following day.
• The result of volume reduction will appear after a month of regular training.

What is the difference between exercises for women and exercises for men?

• Due to the sex hormones present in the body of men and women, the development of muscle mass and body fat is different. Physical strength and endurance are different.
• Men's training is primarily strength training. Guys gain muscle mass easily, are more enduring, it is easier for them to withstand heavy loads.
• Women's workouts for morning exercises are options for aerobic exercise:
  • yoga;
  • aptitude;
  • elongation.
  • It is more difficult for girls to build muscle mass. The main goal of training is to maintain optimal weight and fitness.
  • Fat accumulates faster in women than in men

  When should you not exercise?

  Morning exercises will be beneficial if:

  • it is performed by a healthy person;
  • the load is calculated according to age and physical condition;
  • heart rate and respiratory rate are monitored throughout the workout.

  There are relative and absolute contraindications to the load.

  Absolute means a total ban on training:

  • any acute or chronic illness in the acute stage;
  • severe heart and lung diseases in the stage of decompensation;
  • 3rd degree of hypertension, myocardial ischemia;
  • bronchial asthma.

  Relative contraindications include:

  • age from 65 years;
  • 3rd degree obesity;
  • pregnancy, especially the last trimester;
  • recovery period after influenza or acute respiratory infections;
  • rehabilitation after injuries, including sports;
  • rehabilitation period after surgical interventions.