Morning exercise to lose weight is a suitably selected set of exercises. Morning exercise is a catalyst that stimulates metabolic processes throughout the day. The main secret to losing weight is the right set of exercises.
The benefits of morning exercise
Morning exercises allow you to quickly wake up, tone up and participate in your daily active life.
Exercise heals the body:
- increase immunity;
- fight hypodynamics;
- help to lose weight and consolidate the effect obtained;
- allow to work different muscle groups and form the necessary body relief;
- are the prevention of heart disease and respiratory failure (cardiovascular exercises and breathing exercises).
Morning exercises to lose weight, exercises for different muscle groups provide a good mood, help you to stay in shape and improve your health.
Why are morning exercises more effective?
- Metabolism slows down at night. Sleep is the rest of the entire body, pulse and respiratory rate drop, blood pressure and metabolic reaction rate decrease.
- Morning warm-up allows you to quickly transfer your body from sleep mode to active waking mode.
- Exercise requires increased muscle glucose uptake. Metabolism is reduced in the morning. During training, right after waking up, sugars needed for muscle work begin to be produced due to the breakdown of subcutaneous fat deposits.
- The morning exercise to lose weight is the basis of the fight against excess weight, without it it is not possible to activate the metabolism and obtain results.
Warming up - how to start exercising?
Any physical activity starts with measuring your pulse and pressure. If the indicators are correct, they start to heat up.
The charge starts with stretching and breathing exercises - take several deep breaths and exhalations. Then a set of exercises is performed:
- To increase the tone of your neck muscles, turn your head back and forth, left and right, bring your chin to your chest.
- Hands are kneaded with upward and sideways movements. Do 10 reps for right, left, up and down. Be sure to work the wrist, elbow, and shoulder joints with clockwise and counterclockwise circular rotational movements.
- Trunk muscles are kneaded by bending and twisting from the standing position.
- Lower limb warm-up includes leg movements and squats.
The duration of the warm-up part of the gym is 5-10 minutes. Adequate preparation of the body is necessary for a special block of weight-loss exercises.
Chargers
Sports equipment must be selected correctly.
For a set of exercises, you can choose between:
- rim;
- jump 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 on clothes made from natural fabrics.
Shoes are purchased exactly according to the size of the foot - breathable, with a non-slip sole.
Basic Exercises for Morning Exercises for Weight Loss
There are 2 sets of exercises to lose weight:
In general
A set of exercises aims to reduce body weight. All muscle groups are worked evenly. Effective with diet.
Fixing problem areas in the figure
There is maximum work with a zone - remove the stomach, reduce the volume of the hips or fold fat in the back. It is selected individually.
neck exercises
Rotations 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 to:
- normalization of cerebral circulation;
- reduction in intracranial pressure.
Exercises for the arms and back
In women over 40 years of age, the forearm and back areas can become problem areas. Excessive fat accumulation is located in the form of folds in the thoracic and lumbar regions.
The arms increase in diameter, especially around the shoulder girdle.
Effective Exercises:
- Classic floor crunches. Starting position - lying down position. Every morning they are done as a cycle workout - 3 times, 10 reps. For a month of constant training, it takes up to 2 cm in circumference.
- Balancing. Starting position - lying face down. Stretched arms and legs ascend and 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.
The exercises to correct the zones are aimed at the rectus and oblique muscles of the abdomen. Starting position - lying on your back, arms behind your head or crossed over your chest.
There are several options to eliminate excess abdominal and lateral volumes:
- Raise your legs straight until the formation of a 45° angle, holding them in this position for 20-30 seconds, returning to the starting position. Do 3 sets 10 times.
- "Scissors" - straight legs at an angle of 15–20° from the floor are placed together and spread back and forth without touching the heels. Make 10-15 crossings, rest and repeat the approach.
- Legs are brought to the body, knees bent, arms behind the head. With the elbow of your left hand, you need to reach your right knee and vice versa. 3 sets of 5 push-ups on each side.
A month of regular training strengthens your abdominal muscles and removes 2-3 centimeters from your waist.
Exercises for legs and buttocks
The second most common problem area for women is the buttocks and thighs.
Squats
- You need to squat down on your feet, shoulder-width apart. If you need to work your arms, you can also do a dumbbell exercise, 1 to 2 kg for each limb.
- The hands during squats are pulled forward. Do 10-15 squats in 3 cycles.
Lunges
- Strongly strengthens the buttocks and thigh muscles. 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 exercise your muscles at the same time. One leg bends at the knee joint, the other extended leg extends back. For each one, 10 lunges are made.
half squat
- The exercise is helpful in strengthening the inner thighs.
- It is necessary to mentally imagine a chair and sit in it. 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 like riding 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 exercises, the volume of the thighs is reduced by 2 to 2. 5 cm per month of training.
Twist or self-detox
- The supine twist is intended to work the oblique and rectus abdominis muscles. In a seated position, it affects the rhomboid and trapezius muscles of the back the most.
- Detoxification at home improves metabolism, removes poorly oxidized metabolic products from the body. Excess fluid comes out with them.
- During 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 metabolism and eliminate toxins, the following are useful:
- mint tea;
- tea with ginger;
- Lemonade;
- freshly squeezed grapefruit juice.
Self-detox promotes weight loss by removing excess fluid from the body.
Real weight loss - Reducing body weight and volume is based on reducing subcutaneous fat deposits.
Only a special exercise program will provide it. This is a longer process and the pounds pass slowly.
Board
- The classic exercise to lose weight. The last 5 years have become especially popular. When making the board, all the muscles are involved. The maximum load is on the muscles of the abdomen, thighs and shoulder girdle.
- The initial posture is lying face down. Then place the body parallel to the floor, lifting the shoulders to a height of 25-30 cm, supporting themselves on the elbows and toes. The body must be strictly horizontal, without lifting the buttocks or the back for 30 seconds.
- The load gradually increases, adding 5-10 seconds each following day.
- The result of the volume reduction will appear after a month of regular training.
What's the difference between women's workouts and men's workouts?
- Due to the sex hormones in the bodies 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. Boys gain muscle mass easily, are more resistant, it is easier for them to withstand heavy loads.
- Women's workouts for morning exercise are options for aerobic exercise:
- yoga;
- fitness;
- stretching.
- It's harder 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
- is performed by a healthy person;
- load is calculated according to age and physical condition;
- Heart rate and respiratory rate are monitored throughout your workout.
- any acute or chronic illnesses in the acute phase;
- severe heart and lung diseases in the decompensated phase;
- 3rd degree of hypertension, myocardial ischemia;
- bronchial asthma.
- age 65 and over;
- third-degree obesity;
- pregnancy, especially in the last trimester;
- recovery period after influenza or acute respiratory infections;
- rehabilitation after injuries, including sports;
- rehabilitation period after surgical interventions.
When should you not exercise?
Morning exercises will be beneficial if:
There are relative and absolute contraindications for loading.
Absolute means total prohibition of training:
Relative contraindications include: