Exercising in the morning to lose weight is a properly chosen set of exercises. Morning exercise is a catalyst that stimulates metabolic processes throughout the day. The main secret to losing weight is proper exercise.
Advantages of morning exercise
Morning exercise allows you to quickly wake up, get energized and participate in your daily active life.
Exercise heals the body:
- increase immunity;
- against hypodynamia;
- helps to lose weight and strengthens the effect obtained;
- allows you to perform a variety of muscle groups and form the necessary body relief;
- is the prevention of heart disease and respiratory failure (cardio exercise and breathing exercises).
Exercising in the morning to lose weight, training for different muscle groups will give you a good mood, help you stay fit and improve your health.
Why is morning exercise most effective?
- Metabolism slows down at night. Sleep is a waste of the whole body, decreased pulse and respiration rates, decreased blood pressure and metabolic reaction rates.
- Morning warming allows you to quickly move the body from sleep mode to the active awake phase.
- Exercise requires an increase in muscle glucose uptake. Metabolism is reduced in the morning. During exercise, immediately after waking up, sugar needed for muscle work begins to be produced due to damage to subcutaneous fat deposits.
- Morning exercise to lose weight is the basis of the fight against excess weight, without it, you can not activate the metabolism and achieve results.
Warm -up - how to start exercising?
Any physical activity begins by measuring pulse and pressure. If the indicators are correct, they start to warm up.
Charging begins with stretching and breathing exercises - inhale and deep breaths. Then a set of exercises is performed:
- To raise the tone of the neck muscles, turn the head back and to the left, to the left and right, bring the chin to the chest.
- Hands are kneaded with a swing up and to the side. Perform 10 repetitions to the right, left, up and down. Be sure to perform the wrists, elbows and shoulders with circular rotational movements clockwise and counterclockwise.
- The stem muscles are kneaded by bending and twisting from a standing position.
- Warming up the lower limbs includes leg swings and squats.
The warm-up period of gymnastics is 5-10 minutes. It is necessary for the proper preparation of the body for special exercises for weight loss.
Charger
Sports equipment must be chosen correctly.
For a set of exercises, you can choose from:
- loop;
- skipping rope;
- fitness mats;
- dumbbells from 0. 5 kg to 2 kg;
- you can buy heavy equipment for arms and legs.
It is recommended to practice with clothes made of natural fabrics.
Shoes are purchased exactly according to the size of the foot - breathable, with anti -slip soles.
Basic exercises for morning workouts for weight loss
There are 2 sets of weight loss exercises:
Am
A set of exercises aimed at losing weight. All muscle groups are operated evenly. Effective with diet.
Correct problem areas on the diagram
There is a maximum work with one zone - they remove the abdomen, reduce the amount of hips or fat folds in the back. It is chosen individually.
Neck exercises
Rotation and rotation of the head is performed at a slow rate of 10-15 in each direction.
Exercise is part of the weight loss complex and is needed to:
- normalization of cerebral circulation;
- decreased intracranial pressure.
Exercises for the arms and back
In women over the age of 40, the forearm and back areas can be problematic areas. Excess fat accumulation is located in the form of folds in the thoracic and lumbar regions.
The sleeves increase in diameter, especially in the shoulder belt area.
Effective training:
- Classic push-ups from the floor. Starting position - lying position. Every morning they are performed as a cycle exercise - 3 times, 10 repetitions. For continuous training for a month, a circumference 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. It is performed in 3 cycles, each with 5-7 approaches.
Exercises for the abdomen and sides
This is the most problematic area for every second woman.
Exercises to correct the zone are directed to the rectus, the oblique abdominal muscles. Starting position - lying on the back, arms behind the head or across the chest.
There are several options to get rid of excess volume from the abdomen and sides:
- Raise the leg straight to the formation of a 45 ° angle, hold it in this position for 20-30 seconds, return 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 heel. Perform 10-15 crosses, relax and repeat the approach.
- Legs brought to body, knees bent, arms behind head. With the left elbow, you need to grab the right knee and vice versa. 3 sets of 5 crunches on each side.
Regular exercise for a month strengthens the abdominal muscles and removes 2-3 centimeters from the waist.
Exercises for the legs and back
The second most common problem areas in women are the buttocks and thighs.
Squatters
- You need to squat on your feet, spreading shoulder width apart. If there is a need to exercise, you can also do exercises with dumbbells, 1-2 kg for each limb.
- The hand during the squat is pulled forward. Perform 10-15 squats in 3 cycles.
Lungs
- Strengthens the muscles of the back 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 a dumbbell to move the muscles at the same time. One leg is bent at the knee joint, the other leg is straight extending backwards. For each, 10 lungs were performed.
Half squat
- Exercise is useful for strengthening the inner thighs.
- It is necessary to imagine a chair and sit on it mentally. The position remains for 30-40 seconds. Repeat 10 times.
"Bicycle"
- The starting position is lying on the back, bend the legs to the knees. Then make a circular motion with your feet: first clockwise, then counterclockwise.
- The movement is the same as cycling. Period for slimming the hips and tightening the gluteus muscles - 2 minutes in one direction and the same in the opposite direction.
- With daily exercise, thigh volume is reduced by 2-2. 5 cm per month of training.
Rotate or detox yourself
- Rotating in the supine position aims to move the oblique abdominal muscles and rectum. In the sitting position, it more affects the rhomboid and trapezius muscles of the back.
- Detoxification at home increases metabolism, removing poorly oxidized metabolic products from the body. Excess liquid leaves with them.
- On the first day, it takes up to 1. 5 kg. With repeated procedures, an average of 5 kg was lost in 10 days.
To speed up metabolism and eliminate toxins 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.
Real weight loss - weight and volume reduction based on the reduction of subcutaneous fat storage.
Only a special training program will provide it. This is a more time consuming process and the kilograms go down slowly.
Board
- Classic exercises for weight loss. The last 5 years have become very popular. While doing the board, all the muscles are involved. The maximum load is on the abdominal muscles, thighs and upper shoulder girdle.
- The initial pose is located on your stomach. Then they place 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 upright transversely, without lifting the back or buttocks for 30 seconds.
- The load increases gradually, adding 5-10 seconds each subsequent day.
- The results of the reduction in volume will appear after a month of regular exercise.
What is the difference between women’s training and men’s training?
- 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 vary.
- Men’s training is mostly strength training. Men easily gain muscle mass, more durable, easier for them to bear heavy loads.
- Women's training for morning exercise is an option for aerobic exercise:
- yoga;
- fitness;
- stretches.
- It is more difficult for girls to build muscle mass. The main goal of training is to maintain optimal weight and physical shape.
- Fat accumulates faster in women than in men
- it is done by healthy people;
- load is calculated according to age and physical condition;
- heart rate and respiratory rate were monitored throughout the exercise.
- any acute or chronic disease in the acute stage;
- severe heart and lung disease at the stage of decompensation;
- Stage 3 hypertension, myocardial ischemia;
- bronchial asthma.
- age from 65 years;
- grade 3 obesity;
- pregnancy, especially the last trimester;
- recovery period after influenza or acute respiratory infection;
- recovery after injury, including sports;
- recovery period after surgical intervention.
When can't you exercise?
Morning exercise will be beneficial if:
There are relative and absolute contraindications to charging.
Absolute means a complete ban on training:
Relative contraindications include: