Exercising in the morning for weight loss is a well-chosen set of exercises. Morning exercises are catalysts that stimulate metabolic processes throughout the day. The main secret of weight loss is the right set of exercises.
The benefits of morning exercises
Morning exercises allow you to wake up quickly, stress and integrate into your daily active life.
Exercise heals the body:
- increase in immunity;
- combating weakness.
- help you lose weight and consolidate the result achieved.
- allow you to exercise different muscle groups and form the necessary relief of the body.
- is 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, will help you stay in shape and improve your health.
Why is morning exercise more effective?
- Metabolism slows down at night. Sleep is the rest of the whole body, pulse and respiration rate drop, blood pressure and metabolic rate decrease.
- Morning warm-up allows you to quickly transfer the body from sleep mode to the active phase of wakefulness.
- Exercise requires increased muscle glucose uptake. Metabolism decreases in the morning. During training, immediately after waking up, the necessary sugars 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 can not activate the metabolism and achieve results.
Warm-up - how to start exercising?
Every physical activity begins with measuring your heart rate and blood pressure. If the indicators are correct, they start to warm up.
Charging begins with stretching and breathing exercises - take several deep breaths and exhales. Then a set of exercises is performed:
- To increase the tone of the neck muscles, turn the head back and forth, left and right, bring the chin to the chest.
- The hands are kneaded with swings up and to the sides. Do 10 reps right, left, up and down. Be sure to exercise the wrist, elbow and shoulder joints in a circular clockwise and counterclockwise motion.
- The trunk muscles knead by bending and twisting from an upright position.
- Lower limb warm-up includes swings on the legs and squats.
The duration of the warm-up section of the gym is 5-10 minutes. It is necessary for the proper preparation of the body for a special block of exercises for weight loss.
Explosives
Sports equipment must be chosen correctly.
For a set of exercises, you can choose from:
- link;
- jumping rope;
- exercise mat;
- dumbbells from 0. 5 kg to 2 kg.
- you can buy weight sets for arms and legs.
It is recommended to practice on clothes made of natural fabrics.
The shoes are bought exactly according to the size of the foot - it breathes, with non-slip soles.
Basic exercises for morning exercises for weight loss
There are 2 sets of weight loss exercises:
General
A set of exercises aims to reduce body weight. All muscle groups are processed evenly. Effective with diet.
Correction of problem areas of the shape
There is maximum work with one belt - they remove the stomach, reduce the volume of the hips or the folds of fat in the back. Selected separately.
Neck exercises
The rotations and turns of the head are done at a slow pace for 10-15 in each direction.
Exercise is part of the weight loss complex and is essential for:
- normalization of cerebral circulation.
- reduction of intracranial pressure.
Exercises for the arms and back
In women over 40, the forearm and back areas can become problem areas. Excessive accumulation of fat is found in the form of folds in the chest and lumbar region.
The arms increase in diameter, especially in the shoulder girdle area.
Effective exercises:
- Classic push-ups from the floor. Starting position - lying down. They are done every morning as a cycle workout - 3 times, 10 repetitions. For a month of continuous training, you need up to 2 cm in circumference.
- Balancing. Starting position - lying on stomach. The outstretched arms and legs are raised and the 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 problematic areas for every second woman.
Belt correction exercises are aimed at the rectus, lateral abdominal muscle. Starting position - lying on your back, arms behind your head or crossed over your chest.
There are several options for eliminating excess tumors from the abdomen and ribs:
- Lift straight legs until a 45 ° angle is formed, holding them in this position for 20-30 seconds, returning to the starting position. Do 10 sets 3 times.
- "Isalidi" - straight legs at an angle of 15-20 ° from the floor are joined 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 the left hand, you should reach the right knee and vice versa. 3 sets of 5 creases on each side.
A month of regular training strengthens the abdominal muscles and removes 2-3 cm from the waist.
Exercises for legs and buttocks
The second most common problem area in women is the buttocks and thighs.
Occupations
- You have to squat on your feet, splitting shoulder width apart. If there is a need to work the arms, you can also do an exercise with dumbbells, 1-2 kg for each limb.
- The arms are pulled forward during the squats. Do 10-15 squats in 3 cycles.
Lungs
- Strengthens the buttocks and thigh muscles well. For each leg, a load of 8-10 shots per approach is offered. Starting position - upright, arms along the body.
- You can get dumbbells to exercise the muscles at the same time. One leg bends at the knee joint, the other straight leg extends backwards. For each, 10 hits are made.
Half squats
- Exercise is useful for strengthening the inner thighs.
- It is necessary to mentally imagine a chair and sit in it. The position is stabilized 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 motions with your feet: first clockwise, then counterclockwise.
- The movements are exactly the same as cycling. Duration of slimming the hips and toning 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 2-2, 5 cm per month of training.
Rotation or self-detoxification
- The supine twist aims to work the lateral and rectus abdominis muscles. In the sitting position, it mostly affects the rhomboid and trapezoidal muscles of the back.
- Detoxification at home improves metabolism, removes under-oxidized metabolic products from the body. Excess fluid leaves with them.
- On the first day, you need up to 1. 5 kg. With repeated procedures, you lose an average of 5 pounds in 10 days.
To speed up the metabolism and eliminate toxins are useful:
- mint tea;
- ginger tea;
- lemon water;
- freshly squeezed grapefruit juice.
Self-detoxification provides weight loss by removing excess fluid from the body.
The actual weight loss - weight loss and volume reduction 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 pounds drop slowly.
Plank
- The classic exercise for weight loss. The last 5 years have become very popular. When you do the board, all the muscles are involved. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The initial posture is in your stomach. Then they place the body parallel to the floor, raising the shoulders to a height of 25-30 cm, resting 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 each subsequent day.
- The effect of reducing the volume will appear after a month of regular training.
What is the difference between women's and men's exercises?
- 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 are different.
- Men's training is mainly strength training. Guys gain muscle mass easily, they are more resilient, it is easier for them to withstand heavy loads.
- Women's workouts for morning exercises are options for aerobic exercise:
- yoga;
- appropriateness;
- stretch.
- 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
- 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 at the stage of compensation.
- 3rd degree hypertension, myocardial ischemia.
- asthma.
- age from 65 years;
- 3rd degree obesity.
- pregnancy, especially in the last trimester.
- recovery period after influenza or acute respiratory infections;
- post-injury rehabilitation, including sports;
- recovery period after surgery.
When should you not exercise?
Morning exercises will be beneficial if:
There are relative and absolute contraindications for charging.
Absolute means a complete ban on education:
Related contraindications include: