Performing morning exercises for weight loss is a properly selected set of exercises. Morning exercises are a catalyst that stimulate metabolic processes for the whole day. The main secret of losing weight is the right set of exercises.
benefits of morning exercise
Morning exercises allow you to wake up early, tone up, and engage in your daily active life.
Exercise heals the body:
- increased immunity;
- fight hypodynamia;
- help to lose weight and consolidate the effect achieved;
- allows you to work out different muscle groups and create the necessary body relief;
- There are prevention of heart disease and respiratory failure (cardio exercise and breathing exercise).
Doing morning exercises for weight loss, exercises 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 decreases the rest of the body, pulse and respiratory rates drop, blood pressure and the rate of metabolic reactions.
- Morning warm-up allows you to quickly move the body from sleep mode to the active phase of wakefulness.
- Exercise requires an increase in the amount of glucose in the muscles. Metabolism is lower in the morning. gets started.
- Morning exercise for weight loss is the basis of the fight against excess weight, without it you cannot activate the metabolism and achieve results.
Warm-up - How to start the exercise?
Any physical activity begins with measuring the pulse and pressure. If the indicators are correct, they begin to warm up.
Charging begins with stretching and breathing exercises - take several deep breaths and exhales. Then a set of exercises is performed:
- To raise the tone of the neck muscles, move the head back and forth, left and right, bringing the chin to the chest.
- Hands are intertwined with swings up and to the sides. Do 10 repetitions to the right, left, up and down. Be sure to work the wrist, elbow and shoulder joints with circular rotational movements clockwise and counterclockwise.
- The trunk muscles are engaged by bending and twisting from a standing position.
- Warming up the lower limbs includes leg swings and squats.
The duration of the warm-up part of gymnastics is 5-10 minutes. This is necessary for proper preparation of the body for a particular segment of exercises for weight loss.
chargers
Sports equipment must be selected correctly.
For a set of exercises, you can choose from:
- circle;
- skipping rope;
- fitness mats;
- dumbbells from 0. 5 kg to 2 kg;
- You can buy sets of weights for the arms and legs.
It is advisable to practice in clothes made of natural fabrics.
Shoes are bought exactly according to the size of the foot - with breathable, anti-slip soles.
Basic exercises for morning exercises for weight loss
There are 2 sets of weight loss exercises:
Mango
A set of exercises aimed at reducing body weight. All muscle groups are worked out equally. Effective with diet.
correcting problem areas of the figure
Maximum work occurs with one zone - they remove the stomach, reduce the volume of the hips or reduce the folds of fat on the back. It is selected individually.
neck exercise
Twists and turns of the head are performed at a slow pace in each direction for 10-15.
Exercises are part of the weight loss complex and are necessary for:
- normalization of cerebral circulation;
- Decrease in intracranial pressure.
exercises for arms and back
In women over the age of 40, the forearm and back areas can become problem areas. Excessive accumulation of fat is located in the form of folds in the thoracic and lumbar regions.
The diameter of the arms increases, especially in the region of the shoulder girdle.
Effective Exercises:
- Classic push-ups from the floor. Starting position - lying position. Every morning they are performed as a bicycle workout - 3 times, 10 repetitions. For a month of continuous training, it takes up to 2 cm.
- Balance. Starting position - lie on your stomach. Stretched arms and legs are raised and balance is maintained for 10-15 seconds. It is performed in 3 cycles, each consisting of 5-7 approaches.
abdominal and side exercises
These are the most problematic areas for every other woman.
Exercises to fix the zone are aimed at the rectus, oblique abdominal muscles. Starting position - lying on your back, hands behind your head or crossing your chest.
There are several options for eliminating excess volume from the abdomen and sides:
- Return to the starting position, raising the straight legs to an angle of 45 °, holding them in this position for 20-30 seconds. Do 3 sets of 10 times.
- "Scissors" - straight legs are brought together at an angle of 15-20 ° to the floor and spread back and forth without touching the heels. Do 10-15 crosses, rest and repeat the approach.
- Legs are brought to the body, knees are bent, hands are behind the head. With the elbow of the left hand, you need to reach the right knee and vice versa. 3 sets of 5 crunches on each side.
One 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 areas in women are the buttocks and thighs.
squat
- You need to sit on your feet, put shoulder-width apart. If there is a need to exercise the arms, you can additionally perform the exercise with dumbbells, 1-2 kg for each limb.
- The hands are pulled forward during the squat. Do 10-15 squats in 3 cycles.
Lungs
- Well strengthens the muscles of the buttocks and thighs. For each leg, a load of 8-10 lunges per approach is given. Starting position - standing, arms along the body.
- You can take dumbbells to work out the muscles at the same time. One leg is bent at the knee joint, the other straight leg is stretched back. For each, 10 lunges are performed.
half squats
- Exercise is useful for strengthening the inner part of the 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, bend your legs at the knees. Then make circular motions with your feet: first clockwise, then counterclockwise.
- The movements are exactly the same as for cycling. Duration to slim the hips and tone the gluteus muscles - 2 minutes in one direction and the same in the opposite direction.
- With daily exercise, the amount of thighs per month of training is 2-2. 5 cm decreases.
Twisting or Self Detox
- The purpose of twisting in the supine position is to work the oblique and rectus abdominis muscles. In the sitting position, the rhomboid and trapezius muscles of the back are affected more.
- Detoxification at home improves metabolism, removes under-oxidized metabolic products from the body. Excess fluid is removed along 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.
Useful for accelerating metabolism and eliminating toxins:
- tea with mint;
- tea with ginger;
- lemonade;
- Freshly squeezed grapefruit juice.
Self detox reduces weight by removing excess fluid from the body.
True Weight Loss - The reduction in body weight and volume is based on the reduction of subcutaneous fat deposits.
Only a special exercise program will provide this. It is a more time consuming process and the kilograms are gradually reduced.
plank
- Classic exercises for losing weight. The last 5 years have become especially popular. All muscles are involved when performing a plank. The most load falls on the muscles of the abdomen, thighs and upper shoulder girdle.
- The initial pose is lying on your stomach. Then they raise the shoulders to a height of 25-30 cm, keeping the body parallel to the floor, bending at the elbows and toes. Without lifting the buttocks or back for 30 seconds, the bodyShould lie strictly horizontally.
- The load gradually increases, adding 5-10 seconds each next day.
- The result of volume reduction will be visible after a month of regular training.
What is the difference between women's exercise and men's exercise?
- The development of muscle mass and body fat differs due to sex hormones in the body of men and women. Physical strength and stamina are different.
- Men's training is mostly strength training. Guys gain muscle easily, are more stable, it is easier for them to bear heavy loads.
- Women's exercises for morning exercise Alternatives to aerobic exercise are:
- contribution;
- fitness;
- pull
- It is more difficult for girls to build muscle mass. The main goal of training is to maintain optimum weight and body shape.
- Fat accumulates faster in women than in men
- It is performed by a healthy person;
- The load is calculated according to age and physical condition;
- Heart rate and respiratory rate are monitored throughout the workout.
- any acute or chronic disease in the acute stage;
- severe heart and lung diseases in the stage of decompensation;
- third degree of hypertension, myocardial ischemia;
- Asthma.
- age from 65 years;
- obesity of the third degree;
- pregnancy, especially the last trimester;
- recovery period after influenza or acute respiratory infection;
- rehabilitation after injuries, including sports;
- Rehabilitation period after surgical intervention.
When should you not exercise?
Morning exercise will be beneficial if:
There are relative and absolute differences to charging.
Absolute means a complete ban on training:
Relative contraindications include: