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 tone muscles. You will keep your back straighter, tighten your stomach and gradually, without overexertion, lose weight.
Charging Benefits
To really lose weight at home, one charge is not enough. It is necessary to monitor nutrition, follow an individual diet, move more during the day. But exercising in the morning helps to participate in the healing process of the body. By doing simple exercises regularly, you decide for yourself the right behavior, to become accustomed to discipline.
The benefits of morning exercise include:
- saves you time visiting the gym;
- saturate the body with oxygen;
- cheer yourself up;
- burn fat and build muscle.
Exercises can be started while lying in bed. Stretching, you knead the ligaments, preparing the muscles for the load. Then you can repeatedly pull your knees up to your stomach, which puts pressure on your abs. To wake up faster, wash your face with cool water. Choose rhythmic music you like for rehearsals, and try to exercise with joy.
Te up
What are the morning exercises exercises for weight loss composed? You have known about them since childhood, because you did 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. Since some of the exercises are done lying down, get 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. These are head tilts back and forth, left and right, as well as rotation.
- Then knead the hands, clenching them into fists and making rotating movements.
- Make a circular motion with your hands to stretch your joints. You can do 3-4 rotations, first in one direction, then in the other direction.
- Don't forget to warm up 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 the warm-up, you will warm up the muscles, preparing yourself for more difficult exercises. Note that the warm-up can be started while still lying on the bed, and finished and 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 turning the torso with raised hands, tilts, rotating, bending backwards. Then you need to pay attention to the press.
- The exercise is performed lying on your back, knees bent. Raise and lower your pelvis ten times. Try to raise it as high as possible.
- Raise your upper body without pushing your neck or raising your legs off the floor. If it does not work, then you can fix the legs by sliding them under the closet or asking one of the relatives to hold them. This learning exercise must be done at least 20 times.
- From a prone position, raise your legs to a slight angle (up to 45 °), the torso is still pressed to the floor. For many, this exercise is very difficult, but it helps to strengthen the press. Repeat 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 done with a flat back, with feet shoulder-width apart or slightly wider, knees should look outwards and 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 often as you can. A good result for weight loss is the rotation of the hula hoop at the waist. But its implementation will require more space in the apartment.
For weight loss of the legs, a jump rope is ideal. The more times you jump, the better. Without a jump rope, then let go 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. In total, charging should take 30-40 minutes.
Do not confuse fitness and agility. Morning exercises should give you pleasure and not be too restrained. After them, there is a feeling of cheerfulness, and after a serious workout you want to relax.
Differences between charging in women and men
Many believe that men should have the greater burden to lose extra pounds. But really, 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 execution time, skipping days are 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 want to lose extra pounds from the hips and waist, then for men the main task is usually to tighten the abdomen and strengthen the hands. For men, you can:
- increase in the number of upward pressures;
- pay more attention to press training;
- include dumbbells in your arsenal to increase the load on your hands;
- if there is a horizontal bar, then do not forget about pull ups.
After charging, you need to take a shower and have breakfast. For breakfast, slow protein and carbohydrate foods are best. It can be porridge, cottage cheese, scrambled eggs, vegetable salad. It is necessary to refuse sweet coffee or tea, juices can be drunk only 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.