With the right diet and a suitable exercise set, you can get rid of excess fat and get your figure perfect. The kit also includes morning weight loss exercises at home, which is great for beginners - start your morning off with light fitness. At the same time, you shouldn't turn the workout into a full-fledged workout, as it has a different goal - to recharge the body with energy for the whole working day. The physical exercises contained in the training complexes are aimed at muscle tension due to exhaustion of the body.
The benefits of morning exercise
Morning weight loss exercise has great benefits for the body. Many people think that having a cup of strong coffee can make you feel happy, but this aromatic drink contains caffeine, which can hardly be called useful. The advantages of morning exercises are manifested with the regular execution of the complex and consist in:
- Improving performance. Warming up helps force the blood to move more intensely through the vessels. As a result, the tissues of the body become saturated with oxygen and nutrients, which leads to an improved memory, an acceleration of the thought processes and an increased concentration of attention.
- Improvement of the body. The promotion of blood flow has a positive effect on the functioning of the brain and the respiratory organs. At the same time, mucus, which accumulates during sleep, is excreted from the bronchi and lungs, and blood congestion in the veins is removed.
- Improved mood. With simple exercises with invigorating music, you can create a long-lasting mood. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity) and eliminates the constant feeling of weakness and irritability.
- Eliminate Insomnia. Getting up early will help you stick to a specific daily routine. When the body clock points to rest time, tiredness can be felt. Compliance with the regime is a guarantee of healthy, restful sleep.
- Strengthening the discipline. A person who is used to doing gymnastics regularly can cope with adversity better, wakes up easily, and has no major problems with discipline.
How to do morning exercise at home
By exercising regularly in the morning, under certain rules, it is possible to achieve the desired effect and improve the tone of the body. A competent approach will help strengthen the muscles of the thighs, buttocks, back and other areas. When combined with proper nutrition, you can get rid of excess fat and make your figure leaner and more prominent. Basic rules and recommendations:
- As the body wakes up gradually, immediately after waking up, heavy loads force the heart to abruptly switch to active work, which can have a negative effect on the heart muscle.
- The best gymnastics in the morning is when you feel a surge of liveliness and strength. You should not overload the body when performing, the main thing is to increase the tone of the body and not to build muscle mass.
- Some exercises can be done without standing up. This includes only warm-up exercises that do not carry any particular load - this will not be enough to recharge your vitality for the whole day.
- Find the right music. Choose compositions with a tempo of 140-170 bpm if your complex involves some type of intense exercise. Rhythmic songs help to organize the movements correctly and to adjust the breathing accordingly.
- The complex of morning gymnastics is best divided into three phases: warm-up, main and final.
- Try to ventilate the room as fresh air is invigorating.
- Do not wear clothing that restricts movement, otherwise you will feel very uncomfortable.
- Morning exercise and eating are incompatible things. If you feel hungry, have a glass of water. Do not exercise on a full stomach.
Morning weight loss exercises at home
There are both general complexes and separate ones designed specifically for women, men, etc. In any case, try to do your chosen morning workout regularly. Morning weight loss training and breathing exercises will help achieve the desired weight loss effect. The training time is approx. 10-15 minutes. The main thing is not to be lazy, but to do everything with enthusiasm and energy.
For women
A weight loss diet is a waste of time and futile hopes for a beautiful body without physical activity. The fewer calories that enter the body, the more the body stores them in reserve. Check out the following complex, which is great for women (the number of approaches and exercises is best determined by yourself, start with a minimum):
- Walk in place for 30 seconds and lift your knees up.
- Lie on your back, bend your knees. Make an effort, lift the pelvis off the floor, then relax and take the starting position.
- Lie on your back and raise your straight legs to form a right angle with the surface. Hold your legs in this position for a few seconds, then gently lower them down.
- To reduce the volume of your hips, alternate lunges with your left and right legs. At the same time pull in your stomach, straighten your back and put your hands on your waist.
- Do deep squats without lifting your feet off the floor and keeping your arms extended at chest level.
- Lie on your back, begin to rhythmically retract and highlight the abdominal wall, gently pressing on it with your hands.
For beginners
If you have not been exercising in a long time, then give preference to a series of exercises designed specifically for beginners. The main thing is not to overdo it, a fast pace is useless, the main thing is regularity of performance and proper nutrition. A program of simple exercises for morning gymnastics:
- Do regular squats in multiple sets of 10-20 times (depending on your fitness).
- To work out the press, lie on your back, raise your legs at a right angle to the floor, and lower them down. Do it 10-15 times, 3 sets.
- To work out the hips, do lunges - on each leg 15 times, 3-4 approaches.
- Exercise Bike - Do it for as long as possible, at least 1-2 minutes.
- Swing your legs. Perform both forwards and backwards and to the sides.
- Jump high. Jump up 30-40 times - repeat 4 sets.
- Finally, stretch your muscles so they are as flexible and warm as possible.
For quick weight loss
Rapid success with morning exercises is only possible in combination with the right diet and an active lifestyle. Each of the following exercises is performed for 30 seconds. After that, you need to take a break of 30 seconds and drink about 1/4 glass of water to improve metabolic processes in the body. Before and after the complex, you can not eat for 1, 5 hours, more precisely:
- With your feet shoulder-width apart, close your hands in a curl above your head. As you jump, close your legs and open your hands, straighten your arms up and try to clap your palms.
- Lie on the floor, spread your arms to your sides, begin to alternately raise your legs. The angle to the floor should be 90 degrees.
- Moving the chair firmly against the wall, alternately switch legs, stand them on it.
- Take an armrest bent with your elbows at a 90 degree angle. Lie in this position for 30 seconds and tense your abdominal and thigh muscles.
- Lie on your back, bend your knees and put your hands behind your head. Start by swinging your abs so that your elbows are touching your knees.
- Put your hands on a mat, e. g. B. a sofa with straight legs and straight back. Start doing pushups without bending your torso.
- Spread your legs shoulder width apart. When doing squats, spread your bent knees in different directions, but your buttocks shouldn't touch the floor or legs.
- Try doing push-ups on one arm, alternating between them - you will definitely need support.
- Lie on your side, then lift one leg. Extend the arm on the floor above your head and place the other arm on the floor so that it forms a 90 degree angle. After 15 seconds of exercise, switch to the other side.
- Lying on your stomach on the floor, extend your arms above your head. At the same time, lift them off the floor with your feet. Try to hold this position for about 10 seconds. Take multiple sentences.
For all muscle groups
A great way to lose weight as efficiently as possible is to recharge all of your muscle groups at home. For a start, it would be nice to do a gentle warm-up after sleeping, for example circular turns of the head, hands, shoulders, elbows, ankles and knees. Put on rhythmic music because it will be difficult to wake up without her. A series of exercises:
- Jump in place (you can jump rope) - 20 times.
- Walk 20 times so that the angle between your foot and knee is 90 degrees.
- Squat 10 times focusing on your buttocks and knees.
- Do 20 side lunges.
- Walk in place a little and raise your knees.
- Do your abs 20 times. To do this, lower your arms along your torso, raise your legs 45 degrees, and start rotating them in one direction or another.
- Walk so your heels are touching your buttocks.
- Push yourself up off the floor 8-10 times - you can with your knees bent.
5 minute charge
Anyone can put together a series of morning weight loss exercises at home that last about 5 minutes. In this case, the warm-up should be given the greatest importance, as the workout will last at least 10-15 minutes if you include general strengthening exercises in the program. Approximate complex, designed for 5 minutes:
- Turns your head from left to right.
- The head tilts left and right, back and forth.
- Rotation of the brushes outwards and inwards with arms extended forward.
- Rotation of the forearms outwards and inwards.
- Rotation in the shoulder joints forwards and backwards.
- Rotation of the foot both clockwise and in the opposite direction.
- Twists left and right with his foot, tilts from himself and from himself.
- Rotation of the legs in the knee joints.
Charge for 20 minutes
If your main exercise is to lose weight, then it is a good idea to arrange all exercises correctly. The workout should last at least half an hour, as body fat decreases after 20 minutes of training. The break in between should not be more than 1 minute. Also, keep an eye on the pace of your activities. Finally, cool down or stretch. Complex:
- On the legs and buttocks. Begin your activity by walking in place - 30-60 seconds. At the same time, try to lift your knees up. Then hold onto the back of the chair and stand on tiptoe. Begin to straighten and lower yourself for 30-60 seconds. Also do the jumps separately on each leg.
- On the belly and on the sides. Start with circular rotations with the pelvis as the abdomen must be pulled in and out. Lie on your back and start advancing the abdominal cavity by pressing on it with your hands. Do it 10 times.
- On hands. Find the right dumbbells from 1 kg. Start lifting both arms to the side at the same time for about 30-60 seconds.
- On the hips. While lying down, bend your legs so your feet stay on the floor. Raise your pelvis and move it left and right 6 times in each direction. Take multiple sentences.
Fitness exercises
Correct and regular fitness exercises in the morning bring an increase in vitality and contribute to weight loss. There should be no heavy physical exertion or excessive stress while charging, otherwise charging may be harmful. The heart rate during exercise should not exceed 60 percent of the maximum possible heart rate. The simplest fitness exercise program that is perfect for those new to fitness:
- Begin your morning exercise with 10 minutes of relatively brisk walking. Lift your knees and within a few minutes you will feel a pleasant tension in your muscles.
- Next, do 3 sets of 10-15 squats without weights (depending on your sensation).
- Continue weight loss fitness exercises and floor push-ups in the same mode - 3 sets of 10-15 times.
- Next, do all the ab exercises that interest you. After charging, there should be no increase in blood pressure or shortness of breath. Increase the number of repetitions over time.
To dance
Such morning weight loss exercises at home cannot be any less effective than the other options described. Dance gymnastics refers to a complex of gymnastic exercises that are performed with a certain rhythm exclusively to music. Such classes are often used to develop flexibility and coordination movements. Start your workout with a light warm-up. It is worth working with special video lessons to visually see the implementation of all the elements. Helpful advice:
- For a morning weight loss dance exercise at home, choose a spacious room that is free from foreign objects.
- The floor covering must be non-slip to avoid injuries.
- For musical accompaniment, connect the speakers to the computer - you shouldn't take a phone or player with you, as this only disrupts the process.
- During the morning dance gymnastics, you shouldn't be distracted by anything.
- Choose more comfortable, looser clothing. A sports kit is perfect.
- You will get more benefits from watching your movements in the mirror.
Circular
This workout is considered to be a very effective way to get rid of excess fat. Its main goal is to train all the muscles in the body in just one day. It is not aimed at building muscle mass, but it is done at high intensity at the same time. For implementation, 10-12 exercises are selected for all parts of the body. A circle is repeated 2-3 times and the rest between sets takes about 30 seconds. Do 10 to 50 repetitions of each exercise in a circle. You have to do 2-3 times a week. The classic circuit training complex consists of:
- Squats. Targeted for the formation of the gluteal muscles.
- Pushups. Exercise the arm and chest muscles.
- Squat emphasis. The starting position is assumed as with push-ups, followed by the transition from jumping to the knee-flexion position.
- Jumping "starfish". Spread your legs and arms sideways while jumping. Jump as fast as you can.
- Swing the press. Also, both the top and the bottom.
- Jump rope. Good cardio workout.
- Shuttle Bek. You need to run as fast as you can.