Anyone who decides to lose extra pounds will help speed up this process with morning exercises for weight loss. A few simple exercises will stimulate, improve mood and stimulate muscles. You will keep your back straighter, you will tighten your stomach and gradually, without overexertion, you will lose weight.
Billing benefits
To really lose weight at home, one charge is not enough. It is necessary to monitor the diet, to follow an individual diet, to move more during the day. But morning exercise helps you get involved in the body healing process. By doing simple exercises regularly, you prepare for the right behavior, you get used to discipline.
The benefits of morning exercise are as follows:
- save time on visiting the gym.
- oxygen saturation of the body.
- Cheer yourself up;
- burn fat and build muscle.
You can start the exercises while lying in bed. By stretching, you knead the joints, preparing the muscles for the load. You can then pull your knees up to your stomach several times, thus straining your abs. To wake up faster, wash your face with cool water. Choose the rhythm music you like for exercises and try to practice with joy.
Warming up
What Exercises Are Morning Exercises For Weight Loss? You know about them from a young age, because you practiced them in physical education classes. 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. As 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.
- Initially, exercises are performed for the cervical vertebrae. These are the tilts of the head back and forth, left and right, as well as rotation.
- Then knead your hands, clenching them into fists and making rotational movements.
- Perform circular motions with your hands to stretch your joints. You can make 3-4 rotations, first in one direction and then in the other.
- Do not forget to warm your toes and toes. To do this, put your feet shoulder-width apart and make scrolling movements from your toes to your heels, as in your toes.
As a result of warming up, 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
After warming up your neck and arms, you can start doing body exercises. This is the twisting of the torso with the arms raised upwards, the inclines, the rotations, the bending backwards. 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.
- Lift your upper body without straining your neck or lifting your legs off the floor. If you do not succeed, then you can fix the legs by passing them under the closet or asking one of the relatives to keep them. You must learn to do this exercise at least 20 times.
- From a prone position, lift your legs at a slight angle (up to 45 °), the trunk remains pressed to the floor. For many, this exercise is very difficult, but it helps to strengthen the type. Repeat as many times as you can.
If you want to achieve leg weight loss at home, then you can not do without squats. They should be performed with a flat back, legs open shoulder-width apart or slightly wider, the knees should be facing outwards when squatting. People in good condition will be able to sit 30-40 times without any problems.
Focus on lying down and pushing up as high as you can. A good result for weight loss is the rotation of the hula hoop in the middle. But to implement it, you will need more space in the apartment.
For weight loss of the legs, the rope is suitable. The more times you jump, the better. Without a jump rope, then move forward and swing, which is useful for strengthening the leg muscles.
You can develop your own set of exercises for the legs, buttocks and waist and perform 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 too much stress. After that, there is a sense of happiness, 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 pounds. But in reality, a set of exercises for men can be the same as for women. The most important thing in the exercises is their regularity. You must follow the order and time of execution, no days are missed.
Men should do leg exercises 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 pounds 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 education.
- 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 have breakfast. For breakfast, protein foods and slow carbs are best. It can be porridge, cottage cheese, omelette, vegetable salad. It is necessary to refuse sweet coffee or tea, juices can be drunk only natural, without added sugar and preservatives. And, of course, there should be no sweet buns, buns and cakes. Think about your diet in advance and then it will not be difficult for you to lose weight.