Anyone who decides to lose extra weight will help speed up this process with morning exercises for weight loss. A few simple exercises will invigorate, improve mood and muscle tone. You will keep your back straighter, tighten your stomach and gradually, without too much energy, lose weight.
Charging Benefits
To really lose weight at home, one charge is not enough. It is necessary to monitor nutrition, make individual diets, move more throughout the day. But exercising in the morning helps to engage in the body’s healing process. By regularly doing simple exercises, you set yourself up for the right behaviors, familiarizing yourself with discipline.
The benefits of morning exercise are as follows:
- you save time to visit the gym;
- saturation of the body with oxygen;
- cheer yourself up;
- burn fat and build muscle.
Exercise can be started while lying in bed. Stretching, you knead the ligaments, preparing the muscles for the load. Then you can pull your knees to your stomach a few times, thereby tightening your stomach. To wake up faster, wash your face with cold water. Choose the rhythmic music you like for training, and try to work out happily.
warm up
What exercises consist of morning workouts for weight loss? You’ve known about them since childhood, because you did it in a physical education class. It’s time to refresh your memory, regain your flexibility and mobility.
First, prepare a place at home where you will do the exercises. There should be no foreign objects and sharp corners. Since some exercises are done in a lying position, get a sports mat. For men, you can install a horizontal bar in the apartment and buy a dumbbell.
- First, exercises for the cervical vertebrae are performed. This is the tilt of the head forward and backward, left and right, as well as rotation.
- Next, knead the hand, clench it into a fist and do a rotational movement.
- Perform circular motions with your hands to stretch your joints. You can do 3-4 rotations, first in one direction, then in the other.
- Don’t forget to warm your toes and feet. To do this, place your feet shoulder -width apart and make rolling movements from your toes to your heels, as on your toes.
As a result of warming up, you will warm up the muscles, preparing yourself for more difficult workouts. Note that heating can be started while still lying in bed, and finished while already walking around the room.
Basic training
After warming up the neck and arms, you can continue training for the body. This is turning the torso with the hands raised upwards, leaning, twisting, bending backwards. Then you have to pay attention to the press.
- Exercises are performed in a supine position, 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 lifting your legs off the floor. If it doesn’t work, then you can fix the leg by tucking it under the cupboard or asking one of the relatives to hold it. This exercise must be learned at least 20 times.
- From a prone position, lift your legs to a slight angle (up to 45 °), the trunk of the body remains pressed to the floor. For most people, this exercise is very difficult, but it helps strengthen the press. Repeat it as much as you can.
If you want to achieve weight loss at the foot of the house, then you can not do it without a squat. They should be done with a flat back, with the legs open shoulder -width apart or slightly wider, the knees should look outwards when squatting. People in good condition will be able to sit 30-40 times without any problems.
Focus on lying down and push 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, more space in the apartment will be needed.
For leg weight loss, a jump rope is ideal. The more times you jump, the better. No jump rope, then jump forward and swing, which is useful for strengthening leg muscles.
You can develop your own set of exercises for the legs, buttocks and waist and do them every morning. Overall, charging should take 30-40 minutes.
Don’t confuse exercise with exercise. Morning exercise should give you pleasure and not be burdensome. After them, there is a cheerful feeling, while after a serious workout you want to relax.
Differences between charging in women and men
Many believe that for men, the load should be greater to lose extra weight. But in reality, a set of exercises for men can be the same as for women. The most important thing in training is their regularity. You must follow the order and time of execution, skipping days is not allowed.
Men need to do exercises for the legs in the same way as women for the back and arms. But men can have their own problem areas. If women are trying to lose extra weight from the hips and waist, then for men the main task is usually to tighten the abdomen and strengthen the arms. For men, you can:
- increase the number of push -ups;
- pay more attention to press training;
- insert a dumbbell in your arms to increase the load on your hands;
- if there is a horizontal bar, then do not forget about pulling.
After charging, you need to shower and have breakfast. For breakfast, protein foods and slow carbs are best. It can be porridge, cottage cheese, scrambled eggs, vegetable salads. It is necessary to reject sweet coffee or tea, the juice can be drunk only naturally, without the addition of sugar and preservatives. And, of course, there should be no sweet breads, bagels and cakes. Think about your diet first, and then it is not difficult for you to lose weight.