Anyone who decides to lose the extra pounds will help speed up this process with morning workouts for weight loss. A few simple exercises will refresh, lift your mood, and tone your muscles. You will keep your back straighter, tone your abs and gradually, without fatigue, lose weight.
Charging Benefits
To really lose weight at home, one filling is not enough. It is necessary to monitor nutrition, make an individual diet, move more throughout the day. But exercising in the morning helps to get involved in the body's healing process. Regularly performing simple exercises, you set yourself up for the right behavior, accustom yourself to discipline.
The benefits of morning exercise are as follows:
- You save time visiting the gym;
- saturation of the body with oxygen;
- entertain yourself;
- Burn fat and build muscle.
Exercise can be started while lying in bed. Stretching, you squeeze the ligaments, preparing the muscles for the load. Then you can pull your knees up to your stomach a few times, straining your abdominal muscles. To wake up faster, wash your face with cold water. Choose rhythmic music that you like to practice, and try to have fun exercising.
Warmup
What exercises consist of morning exercises for weight loss? You've known about them since childhood, because you did it in a physical education class. It's time to refresh your memory, regain your flexibility and mobility.
First, prepare a place at home where you will do the exercise. There should be no foreign objects and sharp corners. Since some exercises are done lying down, get an exercise 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 head tilts back and forth, left and right, and rotation.
- Next, knead your hands, make fists and make rotational movements.
- Do circular motions with your hands to stretch the joints. You can do 3-4 rotations, first in one direction, then the other.
- Don't forget to warm your toes and feet. To do this, place your feet shoulder-width apart and make a rolling motion from your toes to your heels, as on your toes.
As a result of warming up, you will warm up your muscles, preparing yourself for more difficult exercises. Note that the warm-up can start while you are still in bed, and finish while you are walking around the room.
Basic training
After warming up the neck and arms, you can proceed to exercises for the body. It twists the torso with arms raised, tilts, twists, bends back. Then you need to pay attention to the press.
- This exercise is performed lying on your back, knees bent. Lift and lower your pelvis ten times. Try to lift it as high as possible.
- Lift your upper body without straining your neck or lifting your feet off the floor. If that doesn't work, then you can fix the leg by tucking it under a cupboard or asking a relative to hold it in place. This exercise should be learned to do at least 20 times.
- From a prone position, raise your legs at a slight angle (up to 45 °), the torso remains pressed to the floor. For many, this exercise is very difficult, but it helps to strengthen the press. Repeat as many times as you can.
If you want to achieve weight loss in the legs of the house, then you can not do without squats. They should be performed with a flat back, with feet shoulder width apart or slightly wider, knees should look outward when squatting. People in good shape will be able to sit 30-40 times without a problem.
Focus on lying down and pushing up as much as you can. A good result for losing weight is the rotation of the hula hoop at the waist. But for its implementation, more space will be needed in the apartment.
For weight loss legs, jump rope is suitable. The more often you jump, the better. No jumping rope, then lunge forward 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 will take 30-40 minutes.
Don't confuse exercise with exercise. Morning exercises should give you pleasure and not be too pushy. After them, there is a cheerful feeling, while after a serious workout you want to relax.
The difference between charging in women and men
Many believe that for men, the load should be greater in order to lose the extra weight. But in reality, a set of exercises for men can be the same as for women. The most important thing in training is regularity. You must follow the order and time of execution, not allowed to miss the day.
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 are trying to lose extra weight from the hips and waist, then for men the main task is usually to tighten the stomach 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, then do not forget to pull it up.
After charging, 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. Sweet coffee or tea should be refused, juice can only be drunk naturally, without added sugar and preservatives. And, of course, no sweets, bagels and cakes. Think about your diet first, and then it will not be difficult for you to lose weight.