Anyone who decides to lose extra pounds will help speed up this process of morning exercises for weight loss. A few simple exercises will strengthen, improve mood and tone muscles. You will keep your back straight, tense your stomach and gradually without effort lose weight.
Charging benefits
To really lose weight at home, one charge is not enough. It is necessary to monitor nutrition, make an individual diet, move more during the day. But exercising in the morning helps to get involved in the process of healing the body. Regularly you do simple exercises, you set yourself up for the right behavior, you get used to discipline.
The benefits of morning training are as follows:
- you save time visiting the gym;
- saturate the body with oxygen;
- cheer you up;
- burn fat and build muscle.
Exercises can be started while lying in bed. Tension, you knead the ligaments, preparing the muscles for the load. Then you can pull your knees up to your stomach several times and thereby strain your abdominal muscles. To wake up faster, wash your face with cold water. Choose rhythmic music that you like for exercises and try to train with pleasure.
Warm up
What exercises do morning exercises for weight loss consist of? You have known them since childhood because you performed them in sports lessons. It's time to refresh your memory, 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, you need to get yourself 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. It is head tilt back and forth, left and right, as well as rotation.
- Then knead your hands, tie them to fists and perform 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 up your toes and feet. To do this, put your feet shoulder-width apart and make rolling movements from your toes to your heels, as on your toes.
As a result of the warm-up, you will warm up the muscles, prepare for more difficult exercises. Note that the heating can be started while you are still lying on the bed, and ended while you are already walking around the room.
Basic exercises
After warming up the neck and arms, you can move on to exercises for the body. This is to twist the torso with raised arms, lashes, rotations, bending back. Then you need to pay attention to the press.
- The exercise is performed lying on your back, knees bent. Raise and lower the 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 this does not work, you can fix the legs by pushing them under the cupboard or ask one of the relatives to hold them. This exercise must be learned to do at least 20 times.
- Lift your legs from a supine position to a small angle (up to 45 °), the torso remains pressed against the floor. For many, this exercise is very difficult, but it helps to strengthen the press. Repeat this as much as you can.
If you want to achieve weight loss at home legs, then you can not do without squats. They should be performed with a flat back, with the legs shoulder-width apart or slightly wider, the knees should look outward when squatting. People in good shape will be able to sit down 30-40 times without any problems.
Focus on lying down and pushing up as many times 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 will be needed in the apartment.
For weight loss of legs, jumper rope is suitable. The more times you jump, the better. No jumper rope, so throw yourself forward and swing, which is helpful in strengthening the leg muscles.
You can develop your own set of exercises for legs, buttocks and waist and perform them every morning. In total, charging should take 30-40 minutes.
Do not confuse training with training. Morning exercises should give you joy and not overload. After them there is a feeling of cheerfulness, while after a serious workout you will relax.
Differences between charging in women and men
Many people 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 exercises is their regularity. You must follow the order and time of execution, it is not allowed to skip days.
Men should 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 pounds from the hips and waist, then the main task for men is usually to tighten the abdomen and strengthen the arms. For men you can:
- increase the number of push-ups;
- pay more attention to training the press;
- include dumbbells in your arsenal to increase the strain on your hands;
- if there is a horizontal rod, do not forget to pull up.
After charging, take a shower and have 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 sweet coffee or tea, juice can only be drunk naturally without added sugar and preservatives. And of course, there should be no sweet buns, bagels and cakes. Think about your diet in advance and then it will not be difficult for you to lose weight.