Morning exercise to lose weight

Exercising in the morning to lose weight is a set of correctly selected exercises. Morning exercises are a catalyst that stimulates metabolic processes throughout the day. The main secret to losing weight is the right set of exercises.

The benefits of morning exercises

Morning exercises allow you to quickly wake up, tone up, and join in your daily active life.

Exercise heals the body:

• increase immunity;
• fight against hypodynamics;
• help lose weight and consolidate the effect obtained;
• allows you to exercise different muscle groups and form the necessary body relief;
• they are the prevention of heart disease and respiratory failure (cardiovascular exercises and respiratory exercises).

Exercising in the morning to lose weight, exercises for different muscle groups will give you a good mood, help you stay in shape and improve your health.

Why is morning exercise more effective?

• The metabolism slows down at night. Sleep is the rest of the whole body, the pulse and respiratory rate decrease, blood pressure and the rate of metabolic reactions decrease.
• The morning warm-up allows you to quickly transfer the body from sleep mode to the active waking phase.
• Exercise requires more glucose uptake in the muscles. The metabolism slows down in the morning. During training, immediately after waking up, the sugars necessary for muscle work begin to be produced due to the breakdown of subcutaneous fat deposits.
• Morning exercise for weight loss is the foundation of the fight against excess weight, without it, you cannot activate your metabolism and achieve results.

Warm up: how to start exercising?

Any physical activity begins with measuring your pulse and pressure. If the indicators are correct, they begin to heat up.

The load begins with stretching and breathing exercises: take a deep breath and exhale several times. Then a series of exercises is performed:

• To raise the tone of the neck muscles, turn your head back and forth, left and right, bring your chin to your chest.
• The hands are kneaded with swings up and to the sides. Do 10 reps to the right, left, up, and down. Be sure to exercise your wrist, elbow, and shoulder joints in clockwise and counterclockwise rotational circular motions.
• The trunk muscles are kneaded by bending and twisting from a standing position.
• The lower extremity warm-up includes leg movements and squats.

The duration of the warm-up part of the gym is 5 to 10 minutes. It is necessary for the proper preparation of the body for a special block of exercises to lose weight.

Chargers

Sports equipment must be selected correctly.

For a set of exercises, you can choose between:

• ring;
• Skipping rope;
• fitness mat;
• dumbbells from 0. 5 kg to 2 kg;
• you can buy sets of weights for arms and legs.

It is recommended to practice with garments made with natural fabrics.

Shoes are bought exactly according to the size of the foot: breathable, with non-slip soles.

Basic exercises for morning exercises to lose weight

There are 2 series of exercises for weight loss:

general

One set of exercises is aimed at reducing body weight. All muscle groups are worked evenly. Cash with diet.

Correct problem areas of the figure.

There is a maximum work with one zone: they eliminate the stomach, reduce the volume of the hips or the folds of fat on the back. It is selected individually.

Neck exercises

Head rotations and turns are performed at a slow pace of 10-15 in each direction.

Exercises are part of the weight loss complex and are necessary to:

• normalization of cerebral circulation;
• decreased intracranial pressure.

Exercises for arms and back.

In women over 40, the forearm and back areas can become problem areas. Excess fat accumulations are located in the form of folds in the thoracic and lumbar regions.

The arms increase in diameter, especially in the area of the shoulder girdle.

Effective exercises:

• Classic push-ups from the ground. Starting position - lying position. Every morning they are done as a cycle workout: 3 times, 10 reps. For a month of constant training, up to 2 cm of circumference is needed.
• Balance. Starting position: lying face down. The stretched arms and legs are raised and the balance is maintained for 10-15 seconds. It is done in 3 cycles, each with 5-7 approaches.

Exercises for the abdomen and sides.

These are the most problematic areas for one in two women.

The exercises to correct zones are directed to the rectus and oblique abdominal muscles. Starting position: lying on your back, with your arms behind your head or crossed over your chest.

There are several options to remove excess volume from the abdomen and sides:

• Raising the legs straight until the formation of a 45 ° angle, holding them in this position for 20-30 seconds, returning to the starting position. Do 10 times 3 sets.
• "Scissors": legs straight at an angle of 15 to 20 ° from the floor are brought together and extended back and forth, without touching the heels. Make 10-15 crosses, rest and repeat the approach.
• The legs are brought closer to the body, the knees are bent, and the arms are behind the head. With the elbow of the left hand, you should reach the right knee and vice versa. 3 sets of 5 sit-ups on each side.

A month of regular training strengthens the abdominal muscles and takes 2-3 inches off the waist.

Exercises for legs and glutes

The second most common problem area in women is the buttocks and thighs.

Squats

• You need to squat on your feet, shoulder-width apart. If you need to exercise your arms, you can also do a dumbbell exercise, 1-2 kg for each limb.
• The hands during the squats are pushed forward. Do 10-15 squats in 3 cycles.

Lunges

• Strengthens the glutes and thighs well. For each leg, a load of 8 to 10 lunges per approach is offered. Starting position: standing, arms along the body.
• You can use dumbbells to exercise the muscles at the same time. One leg is bent at the knee joint, the other straight leg is extended back. For each, 10 lunges are performed.

Half squats

• Exercise is helpful in strengthening the inner thighs.
• It is necessary to mentally imagine a chair and sit on it. The position is fixed for 30-40 seconds. Repeat 10 times.

"Bike"

• The starting position is to lie on your back, bend your legs at the knees. Then, make circular movements with your feet: first in a clockwise direction and then in the opposite direction.
• The movements are exactly the same as on a bicycle. Duration to slim the hips and tone the buttocks: 2 minutes in one direction and the same in the opposite direction.
• With daily exercise, the volume of the thighs is reduced by 2-2. 5 cm per month of training.

Twisting or self detox

• The supine twist aims to exercise the oblique and rectus abdominis muscles. In the sitting position, it affects the rhomboid and trapezius muscles of the back the most.
• Detoxification at home improves metabolism, removes low-oxidized metabolic products from the body. The excess fluid goes with them.
• During the first day, up to 1. 5 kg are needed. With repeated procedures, an average of 5 kg is lost in 10 days.

To accelerate metabolism and eliminate toxins are useful:

• mint tea;
• ginger tea;
• lemon water;
• freshly squeezed grapefruit juice.

Self-detoxification provides weight loss by removing excess fluid from the body.

Real weight loss: the reduction in weight and body volume is based on the reduction of subcutaneous fat deposits.

Only a special exercise program will provide it. This is a more time consuming process and the kilograms slowly disappear.

Plank

• The classic exercise to lose weight. The last 5 years have become especially popular. When doing the plank, all the muscles are involved. The maximum load falls on the muscles of the abdomen, thighs and upper shoulder girdle.
• The initial pose is lying face down. Then they place the body parallel to the floor, raising the shoulders to a height of 25-30 cm, leaning on the elbows and toes. The body must be strictly horizontal, without lifting the buttocks or the back for 30 seconds.
• The load increases gradually, adding 5 to 10 seconds each next day.
• The volume reduction result will appear after a month of regular training.

What is the difference between women's and men's exercises?

• Due to the sex hormones in the bodies of men and women, the development of muscle mass and body fat is different. Physical strength and endurance differ.
• Men's training is primarily strength training. Guys easily gain muscle mass, are stronger, and find it easier to carry heavy loads.
• Women's workouts for morning exercises are options for aerobic exercise:
• yoga;
• physical aptitude;
• extension.
• It is more difficult for girls to build muscle mass. The main goal of training is to maintain optimal weight and fitness.
• Fat accumulates faster in women than in men

When should you not exercise?

Morning exercises will be beneficial if:

• it is done by a healthy person;
• the load is calculated according to age and physical condition;
• Heart rate and breathing rate are monitored throughout the workout.

There are relative and absolute contraindications to loading.

Absolute means a complete ban on training:

• any acute or chronic disease in the acute stage;
• severe decompensation stage heart and lung diseases;
• 3rd degree hypertension, myocardial ischemia;
• bronchial asthma.

Relative contraindications include:

• age from 65 years;
• third degree obesity;
• pregnancy, especially the last trimester;
• recovery period after influenza or acute respiratory infections;
• rehabilitation after injuries, including sports;
• rehabilitation period after surgical interventions.