Anyone who decides to lose extra pounds will help speed up this process with morning exercises for weight loss. Some simple exercises will strengthen, improve mood and tone the muscles. You will keep your back straighter, you will tighten your abdomen and gradually, without overexertion, you will lose weight.
Charging benefits
To really lose weight at home, one payment is not enough. It is necessary to monitor food, make an individual diet, move more throughout the day. But morning exercise helps to get involved in the body healing process. By doing simple exercises regularly, you set yourself up for the right behavior, get used to the discipline.
The benefits of morning exercises are as follows:
- save time to visit the gym;
- saturate the body with oxygen;
- excite yourself;
- burns fat and builds muscle.
Exercises can also start when you are lying in bed. Stretching, you cook the ligaments, prepare the muscles for the load. You can then pull the knees up to the stomach a few times, thus stretching the abdomen. To wake up faster, wash your face with cold water. Choose the rhythm music you like for exercises and try to practice with joy.
Warm
What Exercises Are Morning Exercises For Weight Loss? You have known them since childhood, because you performed them in physical education classes. It is time to refresh your memory, to regain your flexibility and mobility.
First prepare a place at home where you will perform the exercises. There should be no foreign objects and sharp corners. Since some of the exercises are performed lying down, get a sports mat. For men, you can install a horizontal bar in the apartment and buy dumbbells.
- First, exercises are performed for the cervical vertebrae. These are the tilts of the head forward and backward, left and right, as well as the rotation.
- Next, knead your hands, clenching them into fists and performing rotational movements.
- Perform circular motions with your hands to stretch your joints. You can do 3-4 turns, first in one direction, then in the other.
- Remember to warm your toes and feet. To do this, place your feet shoulder-width apart and make rotational movements from the toes to the heels, as in the toes.
As a result of the heat, you will warm up the muscles, you will prepare for more difficult exercises. Note that the warm-up can start while you are still lying in bed and end while you are already walking around the room.
Basic exercises
Once you have warmed your neck and arms, you can continue with body exercises. This is the torso twist with the arms raised up, anime, twists, back bends. Then you have to pay attention to the press.
- The exercise is performed lying on your back, with your knees bent. Raise and lower your pelvis ten times. Try to raise it as high as possible.
- Raise your upper body without straining your neck or raising your legs off the floor. If it does not work, then you can fix the legs by sliding them under the closet or asking to hold one of the relatives. This exercise should be taught to be done at least 20 times.
- From an inclined position, raise your legs at a slight angle (up to 45 °), the torso remains pressed to the floor. For many, this exercise is very difficult, but it helps strengthen the press. Repeat as much as you can.
If you want to achieve weight loss at the feet of the house, then you can not do without squats. They should be performed with a flat back, with feet shoulder-width apart or slightly wider, the knees should be visible from the outside when sitting. People in good shape will be able to sit 30-40 times without any problems.
Concentrate on stretching and pushing up as much as you can. A good result for weight loss is the rotation of the hula hoop at the waist. But for its implementation will require more space in the apartment.
For leg weight loss, rope jumping is appropriate. The more you dance, the better. No jump rope, then jump forward and swing, which is helpful for strengthening the leg muscles.
You can develop your own set of exercises for the legs, buttocks and waist and do them every morning. In total, charging should take 30-40 minutes.
Do not confuse exercise with exercise. Morning exercises should give you pleasure and not strain. Behind them there is a feeling of joy, while after a serious workout you want to relax.
Differences between charging women and men
Many believe that for men, the load should be greater to lose excess pounds. But in reality, a set of exercises for men can be the same as for women. The most important thing in exercises is their regularity. You must follow the order and time of execution, skipping days is not allowed.
Men should do leg exercises in the same way as women for the back and arms. But men can have their problem areas. If women try to lose extra pounds from the hips and waist, then for men the main task is usually tightening the abdomen and strengthening the arms. For men, you can:
- increasing the number of pushes;
- pay more attention to press training;
- include dumbbells in your arsenal to increase the load on your hands;
- if there is a horizontal bar, then do not forget to pull up.
After charging, you should take a shower and eat breakfast. For breakfast, protein foods and slow carbs are best. It can be porridge, cottage cheese, scrambled eggs, vegetable salad. It is necessary to refuse coffee or sweet tea, juices can be drunk only natural, without added sugar and preservatives. And, of course, there should be no buns, bagels and sweet cakes. Think about your diet in advance and then you will not find it difficult to lose weight.