You can get rid of excess fat and make your figure perfect with the help of proper nutrition and proper exercise. This group of steps also includes morning exercises to lose weight at home, which are great for beginners - start your morning with a light fitness. At the same time, you can not turn a workout into a full workout, because it achieves a different goal - to fill the body with energy throughout the working day. For physical exercises that are included in the training complex, they are aimed at muscle tension by exhausting the body.
Advantages of morning exercise
Morning weight loss exercises have great benefits for the body. Many people think that you can feel cheerful if you drink a strong cup of coffee, yet this aromatic drink contains caffeine, which is hard to call useful. The advantages of exercising in the morning are expressed by regular complex implementation, and consist of:
- Improve performance. Warming helps force the blood to move through the ducts more intensively. Thanks to this, body tissues are saturated with oxygen and nutrients, which leads to improved memory, acceleration of thought processes, and increased attention.
- Body improvement. Stimulating blood flow has a positive effect on the function of the brain and respiratory organs. In parallel with this, phlegm is removed from the bronchi and lungs, which accumulate during sleep, and blood stasis is removed in the veins.
- The mood improved. Doing a simple set of exercises with refreshing music, you can ensure yourself have a long -lasting mood. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity), eliminates feelings of weakness, irritability.
- Eliminates insomnia. Waking up in the morning will help you follow a certain daily routine. When the body clock shows rest time, fatigue will be felt. Adhering to the rules is a guarantee for a good and sound sleep.
- Strengthen discipline. Someone who is accustomed to doing regular exercises is better off having problems, getting up easily and not having big problems with discipline.
How to do morning exercises at home
It is possible to achieve the desired effect and improve body tone with the help of regular exercise in the morning, subject to certain rules. An efficient approach will help strengthen the muscles of the thighs, buttocks, buttocks and other areas. Combined with proper nutrition, you can get rid of excess fat, making your figure slimmer and more pronounced. Basic rules and recommendations:
- As the body wakes up gradually, any strong load immediately after waking up will force the heart to switch abruptly to active work, which can have a negative impact on the heart muscle.
- The best gymnastics in the morning is after you will feel a surge of strength and power. You can not overload the body while doing, the main thing is to raise the body tone, and not build muscle mass.
- Some exercises can be done without waking up from sleep. This includes only warm -up exercises that do not carry a special load - this is not enough to fill your vitality throughout the day.
- Find the right music. Choose a composition with a tempo of 140-170 beats / minute if your complex includes vigorous exercise. Rhythmic songs will help regulate movement and regulate breathing properly.
- The morning training complex is best divided into three stages: warm -up, main and final.
- Try to ventilate the room as the fresh air is refreshing.
- Do not wear clothing that impedes movement, otherwise you will feel uncomfortable.
- Morning exercise and eating are inappropriate things. If you feel hungry, then drink a glass of water. Do not exercise on a full stomach.
Morning exercise to lose weight at home
There are general and separate complexes, designed specifically for women, men, and so on. In any case, try to do the morning exercises of your choice regularly. Exercising in the morning to lose weight and breathing exercises will help achieve the desired weight loss effect. Training time takes about 10-15 minutes. The main thing is not to be lazy, but do it all with enthusiasm and energy.
For the women
A weight loss diet is a waste of time and vain hopes of getting a beautiful body without physical activity. The fewer calories enter the body, the more the body stores them in storage. Check out the complex below, which is perfect for women (the amount of approaches and exercises most determined by yourself, start with the minimum):
- Walk in place for 30 seconds, raising your knees high.
- Lie on your back, bend your knees. Tighten, lift the pelvis off the floor, then relax and take the starting position.
- Lie on your back and lift the legs straightened to form a right angle to the surface. Hold your feet in this position for a few seconds, then lower slowly.
- To reduce your hip volume, do lung intervals with your left and right legs. At the same time, pull your abdomen, straighten your back, and place your hands on your waist.
- Perform a deep squat without lifting your legs off the floor and your arms extended at chest level.
- Lying on your back, begin to rhythmically pull back and protrude the abdominal wall, lightly pressing it with your hands.
If you have not been involved in sports for a long time, then choose exercises designed specifically for beginners. The main thing is not to overdo it, quick steps are useless, the main thing is the fragility of performance and proper nutrition. Moderate exercise program for morning exercise:
- Perform regular squats in several sets of 10-20 times (depending on your fitness).
- To exercise, lie on your back, lift your legs at right angles to the floor and lower. Do 10-15 times, 3 sets.
- To overcome the hips, do lunges - on each leg 15 times, 3-4 approaches.
- Bike Training-Do it for as long as possible, at least 1-2 minutes.
- Swing your legs. Do it forward and backward, and to the side.
- Jump up. Jump 30-40 times - repeat 4 sets.
- Finally, stretch your muscles as often as possible.
For fast weight loss
Achieving fast results with morning exercise can only be done along with proper nutrition and an active lifestyle. Each exercise below is done for 30 seconds, after which you need to rest for 30 seconds and drink about 1/4 glass of water to improve metabolic processes in the body. You can not eat before and after the complex for 1. 5 hours, in more detail:
- Place your feet shoulder -width apart, cover your hands in locks above your head. As you jump, cover your legs and open your arms, stretch your arms upwards and try to pat your palms.
- Lying on the floor, stretch your arms to the sides, begin to lift your legs alternately upwards. The angle to the floor should be 90 degrees.
- Move the chair vigorously against the wall and alternate legs, placing them on top.
- Rest the bent arm, with the elbow at a 90 -degree angle. Lying in this position for 30 seconds, contract your abdominal and thigh muscles.
- Lie on your back, bend your knees and place your hands behind your head. Start swinging the abs until the elbows touch the knees.
- Place your hands on a support, such as a sofa, with your legs straight and extended backwards. Start doing push-ups without bending your body.
- Spread your shoulders shoulder -width apart. While doing the squat, stretch the bent knees in different directions, but the buttocks should not touch the floor and feet.
- Try doing push -ups on one arm, alternately - you definitely need support.
- Lie on your side, then start lifting one leg up. Extend the arm that is on the floor above your head, and place the other on the floor, making a 90 -degree angle. After 15 seconds of exercise, switch to the other side.
- Lying on the floor on your stomach, extend your arms to your head. At the same time, lift with your feet off the floor. Try holding this position for about 10 seconds. Take multiple sets.
For all muscle groups
A great option to lose weight as efficiently as possible is to charge all muscle groups at home. For starters, it is better to do a light warm -up after sleep, for example, round rotation of the head, hands, on the shoulders, elbows, ankles and knee joints. Wear rhythmic music, because it's hard to get up without it. A set of exercises:
- Jump in place (you can jump rope) - 20 times.
- Walk 20 times until the angle between your feet and knees is 90 degrees.
- Squat 10 times, focusing on your glutes and knees.
- Do 20 lunges to the side.
- Running in a little place, raising your knees.
- Do your abs 20 times. To do this, lower the arms along your torso, lift your legs 45 degrees and start rotating them in one direction or the other.
- Run until the heels touch your back.
- Push off the floor 8-10 times - you can with bent knees.
Charge 5 minutes
Everyone can make a set of exercises for the morning workout to lose weight at home, which will take about 5 minutes. In this case, the main importance should be given to warm-up, because if you include general emphasis training in the program, then the training will last at least 10-15 minutes. Budget complex, designed for 5 minutes:
- Turn your head left and right.
- The head is tilted to the left and right, back and forth.
- Rotate the brush outward and inward on the arm stretched forward.
- Rotate the forearm outward and inward.
- Rotation of the shoulder joint forward and backward.
- Rotate the legs both clockwise and counterclockwise.
- Turn with your feet to the left and right, leaning away from yourself and away from yourself.
- Rotation of the foot at the knee joint.
Charging 20 minutes
If you are exercising primarily to lose weight, then you should arrange all the exercises properly. Training must last at least half an hour, as body fat begins to decrease in 20 minutes of training. The pause between them should not be more than 1 minute. Also, keep an eye on your activity steps. Finally, cool or stretch. Complex:
- On the legs and back. Start your activity by walking in place - 30-60 seconds. At the same time, try to lift your knees high. Then, by holding the back of the chair and standing on your toes, start getting up and down for 30-60 seconds. Also, do the jumps separately on each leg.
- On the abdomen and sides. Start doing a circular rotation with the pelvis, while the abdomen should be pulled in and out. Lying on your back, begin to protrude the abdominal cavity by pressing on it with your hands. Do it 10 times.
- In hand. Find the right dumbbell from 1 kg upwards. Start lifting both arms to the side at the same time for about 30-60 seconds.
- On the hips. Bend your legs while lying down so that your feet remain on the floor. Start lifting your pelvis and move it left and right 6 times in each direction. Take multiple sets.
Fitness exercises done properly and regularly in the morning will increase attractiveness and contribute to weight loss. There is no need to do strenuous physical exercise or excessive stress while charging, otherwise charging may be dangerous. Heart rate during exercise should not be higher than 60 percent of the maximum possible. The simplest fitness exercise program suitable for those with no fitness experience:
- Start your morning workout with a 10 -minute walk. If you lift the knees high, then in a few minutes you will feel a pleasant muscle tension.
- Next, do 3 sets of 10-15 weightless squats (according to sensation).
- Continue fitness exercises to lose weight, push-ups from the floor in the same mode-3 sets of 10-15 times.
- Next, do abs exercises that interest you. After filling, there should be no increase in blood pressure and shortness of breath. Increase the number of repetitions over time.
Such morning exercises for weight loss at home are no less effective than the other options described. Dance gymnastics means a complex of gymnastic exercises performed with a specific rhythm exclusively for music. Such classes are widely used to develop flexibility, coordination movements. Start your workout with a light warm -up. Needs to be done with special video lessons to see the implementation of all elements visually. Helpful hints:
- For a morning dance workout to lose weight at home, choose a spacious room where there will be no foreign objects.
- Floor coverings must be non -slip to avoid injury.
- For music accompaniment, connect speakers to a computer - you can’t pick up a phone or player, as it will only interrupt the process.
- During morning gymnastics dancing, you should not be distracted by anything.
- Choose clothes that are more comfortable, loose. Sports kits are perfect.
- You will get more benefits if you look at your movements in the mirror.
This exercise is considered a very effective method to get rid of excess fat. The main goal is to process all the muscles in the body in just one day. It is not intended to build muscle mass, but at the same time done with high intensity. For its implementation, 10-12 exercises were selected for all body parts. One circle is repeated 2-3 times, and the rest between sets is about 30 seconds. In one circle, 10 to 50 repetitions of each exercise are performed. You need to do 2-3 times a week. The classical circuit training complex consists of:
- Squatters. Intended for the formation of gluteal muscles.
- Push-ups. Exercise the arm and chest muscles.
- Squat emphasis. The starting position is performed like a push-up, followed by a jump transition to a squat position.
- Jumping "starfish". While jumping, stretch your legs and arms to the sides. Jump as fast as you can.
- Changing the press. Moreover, both the top and bottom.
- Jump rope. Good cardio workout.
- Cupping shuttle. You need to run as fast as possible.