Morning workout for weight loss is a properly selected set of exercises. Morning exercise is a catalyst that stimulates metabolic processes throughout the day. The main secret in losing weight is the right choice of exercises.
The benefits of morning exercise
Morning exercise allows you to wake up quickly, strengthen yourself, and get into your daily active life.
Movement heals the body:
- increase immunity;
- combat hypodynamia;
- help to lose weight and consolidate the achieved effect;
- allow you to train different muscle groups and form the necessary relief for the body;
- are the prevention of heart disease and respiratory arrest (heart and breathing exercises).
Morning weight loss workouts, exercises for different muscle groups will put you in a good mood, help you stay fit and improve your health.
Why is morning exercise most effective?
- The metabolism slows down at night. Sleep is the rest of the body, heart rate and respiratory rate decrease, blood pressure and the rate of metabolic reactions decrease.
- The morning warm-up enables you to quickly transfer the body from sleep mode to active wake phase.
- Exercise requires an increased intake of muscle glucose. The metabolism is reduced in the morning. During training, immediately after waking up, the breakdown of subcutaneous fat stores the production of the sugar necessary for muscle work.
- Morning gymnastics for weight loss is the basis of the fight against excess weight, without which you will not activate the metabolism and achieve results.
Warm up - how do I start exercising?
Every physical activity begins with measuring your pulse and pressure. If the readings are correct, they will begin to warm up.
Charging 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 and right, bring your chin to your chest.
- The hands are kneaded with swings upwards and to the side. Do 10 reps to the right, left, up, and down. Make sure to use circular, clockwise and counter-clockwise rotations in your wrists, elbows, and shoulder joints.
- The core muscles are kneaded by bending and turning from a standing position.
- Lower limb warm up includes leg swing and squat.
The duration of the warm-up part of the gymnastics is 5-10 minutes. It is necessary to properly prepare the body for a special weight loss exercise block.
Charger
Sports equipment must be properly selected.
For a range of exercises you can choose from:
- Tape;
- Skipping rope;
- Fitness mat;
- Dumbbells from 0. 5 kg to 2 kg;
- You can buy sets of weights for arms and legs.
It is recommended to practice in clothing made from natural fabrics.
Shoes are bought exactly according to foot size - breathable, with non-slip soles.
Basic exercises for morning gymnastics for weight loss
There are 2 sets of weight loss exercises:
Generally
A series of exercises are aimed at reducing body weight. All muscle groups are trained equally. Effective with diet.
Correction of problem areas of the figure
There is maximum work with a zone - they remove the abdomen, reduce the volume of the hips or fat folds on the back. It is selected individually.
Neck exercises
Twists and turns of the head are performed 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 blood flow;
- Decrease in intracranial pressure.
Exercises for arms and back
For women over 40 years of age, the forearm and back areas can become problem areas. Excessive accumulations of fat are in the form of wrinkles in the chest and lumbar areas.
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 circumference.
- Balancing. Starting position - lying on your stomach. Straighten your arms and legs and keep your balance for 10-15 seconds. It is carried out in 3 cycles with 5-7 approaches each.
Exercises for the abdomen and sides
For every second woman, these are the most problematic areas.
Zone correction exercises target the rectus, oblique abdominal muscles. Starting position - lying on your back, arms crossed behind your head or across your chest.
There are several ways to remove excess volume from the abdomen and sides:
- Raise straight legs until an angle of 45 ° is formed, hold in this position for 20-30 seconds and return to the starting position. Do 3 sets 10 times.
- "Scissors" - straight legs at an angle of 15–20 ° from the floor are brought together and spread back and forth without touching the heels. Make 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 your left hand, you need to grab the right knee and vice versa. 3 sets of 5 crunches on each side.
A month of regular exercise strengthens the abdominal muscles and removes 2-3 inches 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 crouch on your feet and stand shoulder-width apart. If the arms need to be trained, you can also do an exercise with dumbbells, 1-2 kg per limb.
- When doing squats, the hands are pulled forward. Do 10-15 squats in 3 cycles.
Lunges
- Strengthens the buttocks and thigh muscles well. A load of 8-10 lunges per approach is offered for each leg. Starting position - standing, arms along the body.
- You can use dumbbells to work the muscles at the same time. One leg bends at the knee joint, the other extended leg extends backwards. 10 lunges are made for each.
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.
"Bicycle"
- The starting position is to lie on your back with your legs bent at the knees. Then make circular movements with your feet: first clockwise, then counterclockwise.
- The movements are exactly the same as when cycling. Hips slimming and gluteal toning time - 2 minutes in one direction and the same in the opposite direction.
- With daily training, the volume of the thighs is reduced by 2-2. 5 cm per training month.
Twisting or self detox
- The purpose of spinning on your back is to train the oblique and straight abdominal muscles. The seated position has more of an effect on the rhombus and trapezoid muscles of the back.
- Detoxification at home improves metabolism, removes under-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 is lost in 10 days.
To speed up the metabolism and eliminate toxins are useful:
- Tea with mint;
- Tea with ginger;
- Lemon water;
- freshly squeezed grapefruit juice.
Self detox ensures weight loss by removing excess fluids from the body.
Real Weight Loss - The reduction of body weight and volume is based on the reduction of the subcutaneous fat deposits.
Only a special exercise program can do it. This is a more time consuming process and the kilograms are slowly going away.
plank
- The classic exercise for weight loss. The last 5 years have become particularly popular. All muscles are involved in planking. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The starting pose is on the stomach. Then they lay the body parallel to the floor, raise the shoulders to a height of 25-30 cm and support themselves on the elbows and toes. The body should be strictly horizontal without lifting the buttocks or back for 30 seconds.
- The load increases gradually, adding 5-10 seconds every next day.
- The result of the volume reduction is displayed after a month of regular training.
What is the difference between exercises for women and exercises for men?
- Because of sex hormones in the body of men and women, the build-up of muscle mass and body fat is different. Physical strength and endurance differ.
- Training for men is primarily weight training. Boys gain muscle mass easily, are more enduring, it is easier for them to endure heavy loads.
- Women's morning exercise workouts are aerobic exercise options:
- Yoga;
- Fitness;
- stretch.
- It is harder for girls to gain muscle mass. The main goal of training is to maintain optimal weight and physical condition.
- Fat accumulates faster in women than in men
- it is carried out by a healthy person;
- the load is calculated according to age and physical condition;
- Heart rate and breathing rate are monitored throughout the workout.
- all acute or chronic diseases in the acute stage;
- severe heart and lung diseases in the decompensation stage;
- 3. Degree of hypertension, myocardial ischemia;
- Bronchial asthma.
- Age from 65 years;
- 3rd degree obesity;
- Pregnancy, especially in the last trimester;
- Recovery period after influenza or acute respiratory infections;
- Rehabilitation after injuries, including sports;
- Rehabilitation phase after surgical interventions.
When shouldn't you do exercises?
Morning exercise is beneficial if:
There are relative and absolute contraindications to charging.
Absolute means a complete training ban:
Relative contraindications are: