Anyone who decides to lose extra pounds will help speed up this process with morning exercises for weight loss. A few simple exercises will invigorate, improve mood and tone muscles. You will keep your back straighter, tighten your stomach and gradually, without excessive effort, lose weight.
Advantages of charging
To really lose weight at home, one load is not enough. It is necessary to monitor nutrition, make an individual diet, move more throughout the day. But exercising in the morning helps get involved in the body's healing process. Regularly doing simple exercises, you prepare for good behavior, you get used to discipline.
The benefits of morning exercise are:
- you save time by visiting the gym;
- saturate the body with oxygen;
- Bravery;
- burn fat and build muscle.
The exercises can be started in a lying position. Stretching, you knead the ligaments, prepare the muscles for the load. Then, you can pull your knees several times towards your belly, which solicits your abdominals. To wake up faster, wash your face with cold water. Choose a rhythm music you like for exercises and try to exercise with joy.
Warm up
What are morning exercises for weight loss? You have known them since childhood, 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 perform the exercises. There should be no foreign objects or sharp corners. Since some exercises are done lying down, get a gym mat. For men, you can install a horizontal bar in the apartment and buy dumbbells.
- First, exercises for the cervical vertebrae are performed. These are the inclinations of the head from front to back, from left to right, as well as rotation.
- Next, knead the hands, clenching them into fists and performing rotational movements.
- Make circular movements 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 up your toes and feet. To do this, place your feet shoulder-width apart and perform rolling movements from the toes to the heels, like on the toes.
Following the warm-up, you will warm up the muscles and prepare for more difficult exercises. Note that the warm-up can be started while lying on the bed and finished by already walking around the room.
Basic exercises
After warming up the neck and arms, you can proceed to exercises for the body. It is the twisting of the torso with the arms raised, the inclinations, the rotations, the bending backwards. Then you have to watch out for the press.
- The exercise is performed lying on your back, knees bent. Raise and lower your pelvis ten times. Try to mount it as high as possible.
- Raise your upper body without straining your neck or lifting your legs off the ground. If that doesn't work, you can fix the legs by slipping them under the closet or having someone close hold them. This exercise should be learned to do at least 20 times.
- From a lying position, raise your legs slightly inclined (up to 45°), the torso remains flat on the ground. For many, this exercise is very difficult, but it helps to strengthen the press. Repeat it as much as you can.
If you want to lose weight at home, you can't do without squats. They should be performed with a flat back, legs shoulder-width apart or slightly wider, knees should face outward when squatting. People in good shape will be able to sit 30 to 40 times without any problem.
Focus on the lying position and push up as many times as you can. A good result for weight loss is spinning the hoop at the waist. But for its implementation will require more space in the apartment.
For leg weight loss, jumping rope is suitable. The more you jump, the better. No jumping rope, then lunge forward and swing, which is helpful for strengthening leg muscles.
You can develop your own set of leg, butt, and waist exercises 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 overwork you. After them there is a feeling of cheerfulness, while after a serious workout you want to relax.
Differences between the load 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 exercises is their regularity. You must follow the order and time of execution, skipping days is not allowed.
Men should do exercises for the legs the same way women do for the back and arms. But men can have their own problems. If women are trying to lose extra pounds from the hips and waist, 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 press training;
- include dumbbells in your arsenal to increase the load on your hands;
- if there is a horizontal bar, remember to pull up.
After loading, you need to take a shower and have breakfast. For breakfast, protein foods and slow carbohydrates are best. It can be porridge, cottage cheese, scrambled eggs, vegetable salad. It is necessary to refuse coffee or sweet tea, juices can only be drunk natural, without added sugar or preservatives. And, of course, there should be no sweet buns, bagels and cakes. Think over your diet in advance, and then it will not be difficult for you to lose weight.