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 to losing weight is the right set of exercises.
Benefits of Morning Exercise
Morning exercises allow you to quickly wake up, tone up and join your daily active life.
Exercise heals the body:
- Increase immunity;
- Fights hypodynamics;
- In weight loss and consolidation of the effect obtained;
- Allow you to work 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, help you stay in shape and improve your health.
Why is morning exercise the most effective?
- Metabolism slows down overnight. Sleep is the rest of the whole body, the pulse and respiration rate decreases, blood pressure and the speed of metabolic reactions decrease.
- Morning warm-ups allow you to quickly shift your body from sleep to an active phase of wakefulness.
- Exercise requires the absorption of muscle glucose. In the morning the metabolism decreases. During exercise, upon awakening, the essential sugar for muscle work is 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?
Any 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 - a few deep breaths and exhales. The following is a set of exercises:
- To increase the tone of the neck muscles, turn your head back and forth, left and right, placing your chin on your chest.
- The hands are lined with swings above and on the sides. Do 10 repetitions right, left, up and down. Be sure to work your wrists, elbows, and shoulder joints in a circular motion clockwise and counterclockwise.
- The trunk muscles become dull by bending and rotating in a standing position.
- Warming of the lower extremities includes leg swings and sit-ups.
The duration of the warm-up part of the gym is 5-10 minutes. This is necessary for the proper preparation of the body for a special block of exercises for weight loss.
Chargers
Sports equipment must be properly selected.
You can choose from a set of exercises:
- Hoop;
- Skipping rope;
- Fitness mat;
- Dumbbells 0. 5 kg to 2 kg;
- You can buy a power kit for the arms and legs.
It is advisable to exercise in clothes made of natural fabrics.
Shoes are bought exactly according to the size of the foot - breathable, with anti-slip soles.
Basic exercises for morning exercises for weight loss
There are 2 sets of weight loss:
General
A set of exercises aimed at reducing body weight. All muscle groups are treated equally. Effective with diet.
Correction of problem areas of the figure
There is maximum work in one zone - they remove the stomach, reduce the volume of the thighs or fat folds on the back. It will be selected individually.
Neck exercises
The head rotates and rotates at a slow pace in 10-15 directions in each direction.
Exercise is part of a weight loss complex and is essential to:
- Normalization of cerebral circulation;
- Reduction of intracranial pressure.
Exercises for the arms and back
In women over the age of 40, the forearm and spine areas can become a problem area. Excessive accumulation of fat is located in the form of wrinkles on the chest and waist.
The arms increase in diameter, especially in the shoulder girdle.
Effective exercises:
- Classic pushes from the floor. Starting position - false position. Every morning they are done as a cycle exercise - 3 times, 10 repetitions. In constant training for a month, it needs up to 2 cm of membrane.
- Balancing. Starting position - lying on your stomach. The outstretched arms and legs are raised and the balance is maintained for 10-15 seconds. It is conducted in 3 cycles, each with 5-7 approaches.
Exercises for the abdomen and sides
These are the most problematic areas for every second woman.
Exercises to straighten the zones are aimed at the muscles of the rectum, abdomen. Starting position - Start on your back, hands on your head or cross your chest.
There are several options for removing excess volume from the abdomen and sides:
- Lift the straight legs until a 45 ° angle is formed, hold them in this position for 20-30 seconds, return to the starting position. Do 3 sets 3 times.
- "Scissors" - straight legs are gathered at an angle of 15-20 ° from the floor and spread back and forth, without touching the heels. Make 10-15 crosses, relax and repeat the approach.
- The legs are close to the body, the knees are bent, the hands are behind the head. With the left hand elbow, you should reach the right knee and vice versa. 3 sets of 5 crunches on each side.
One month of regular exercise strengthens the abdominal muscles and removes 2-3 centimeters from the waist.
Exercises for legs and buttocks
The second most common problem area in women is the buttocks and thighs.
Seats
- You need to close your legs, spacing them shoulder-width apart. If you need to develop a weapon, you can additionally perform the exercise with dumbbells, 1-2 kg for each limb.
- The hands are extended forward while sitting. Do 10-15 laps in 3 cycles.
Lungs
- Well strengthens the buttocks and thigh muscles. For each foot, a load of 8-10 langres is offered. Starting position - standing, hands along the body.
- You can take dumbbells to work the muscles at once. One leg is bent at the knee joint, the other straight leg is at the back. 10 hits are made for each.
Half sitting
- Exercise is beneficial 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, legs bent at the knees. Then make circular movements with your feet: first clockwise, then counterclockwise.
- The movements are exactly the same as riding a bicycle. Duration for slimming the thighs and moisturizing the gluteal muscles - 2 minutes in one direction and in the same opposite direction.
- With daily exercise, thigh volume is reduced by 2-2. 5 cm during monthly exercise.
Twist or self detoxification
- Returning to a lying position is aimed at developing the abdomen and rectus muscles. In a sitting position, the rhomboid and trapezius muscles of the spine are more affected.
- Detoxification at home improves metabolism, expelling less oxidized metabolic products from the body. Excess fluid leaves with them.
- For the first day, he needs 1, 5 kg. With repeated procedures, an average of 5 kg is lost in 10 days.
To speed up metabolism and eliminate toxins are useful:
- Tea with mint;
- Tea with ginger;
- Lemon water;
- Freshly squeezed grapefruit juice.
Self-detoxification ensures weight loss by removing excess fluid from the body.
True Weight Loss - Reducing body weight and volume is based on reducing subcutaneous fat deposits.
This is provided only by a special exercise program. It is a more time consuming process and the kilos are slowly losing weight.
Plank
- A classic exercise for weight loss. The last 5 years have become especially popular. Every muscle is involved in doing the plank. Maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
- The initial posture lies on the abdomen. 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 gradually increases and is added every 5-10 seconds.
- The result of volume reduction will appear after one month of regular exercise.
What is the difference between women's workouts and men's workouts?
- Due to sex hormones in the body of men and women, the development of muscle mass and body fat are different. Physical strength and endurance vary.
- Men’s training is mainly about strength training. Boys gain muscle mass easily, are more resilient, find it easier to carry heavy loads.
- Morning Exercises Women Exercises Aerobic exercise options are:
- Yoga;
- Fitness;
- Stretching.
- 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 performed by a healthy person;
- Exercise is calculated according to age and physical condition;
- Heart rate and respiration are monitored during exercise.
- Any acute or chronic disease in the acute stage;
- Severe heart and lung disease at the stage of decompensation;
- Grade 3 hypertension, myocardial ischemia;
- bronchial asthma.
- Age 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 period after surgery.
When should you not exercise?
Morning exercises will be useful if:
There are relative and absolute contraindications to charging.
Absolute means a complete ban on training:
Comparative contraindications include: