Anyone who decides to lose extra pounds will help speed up this process with morning exercises for weight loss. A few simple exercises will invigorate, 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, make an individual diet, move more throughout the day. But exercising in the morning helps to get involved in the process of healing the body. Regularly doing 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 on 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, prepare the muscles for the load. Then you can pull your knees up to your stomach several times, thereby straining your abs. To wake up faster, wash your face with cool water. Choose rhythmic music that you like for exercises, and try to exercise with joy.
Warm up
What exercises do morning exercises for weight loss consist of? You have known about them since childhood, because you performed 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 perform the exercises. There should be no foreign objects and sharp corners. Since some of the exercises are performed lying down, get a sports 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, as well as rotation.
- Next, knead the hands, clenching them into fists and performing rotational movements.
- Perform circular motions with your hands to stretch your joints. You can do 3-4 rotations, first in one direction, then in the other.
- Don't forget to warm up your toes and feet. To do this, put your feet shoulder-width apart and make rolling movements from your toes to your heels, like on your toes.
As a result of the warm-up, you will warm up the muscles, prepare yourself for more difficult exercises. Note that the warm-up can be started while still lying on the bed, and finished while already walking around the room.
Basic exercises
After warming up the neck and arms, you can proceed to exercises for the body. This is twisting the torso with arms raised up, tilts, rotations, bending back. 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 straining your neck or lifting your legs off the floor. If it doesn’t work out, then you can fix the legs by slipping them under the closet or asking one of the relatives to hold them. This exercise must be learned to do at least 20 times.
- From a prone position, raise your legs to 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 it 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 performed with a flat back, with legs shoulder-width apart or slightly wider, knees should look outward when squatting. People in good shape will be able to sit down 30-40 times without any problems.
Focus on lying down and push up as many times as you can. A good result for weight loss is the rotation of the hula hoop at the waist. But for its implementation, more space in the apartment will be required.
For weight loss of legs, jumping rope is suitable. The more times you jump, the better. No jump 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 perform them every morning. In total, charging should take 30-40 minutes.
Do not confuse exercise with exercise. Morning exercises should give you pleasure and not overstrain. After them, there is a feeling of cheerfulness, while after a serious workout you want to relax.
Differences between charging in women and men
Many believe that for men, the load should be greater in order to lose extra pounds. But in reality, 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 time of execution, skipping days is 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 are trying to lose extra pounds from the hips and waist, then for men the main task is usually to tighten the abdomen and strengthen the arms. For men, you can:
- increase the number of push-ups;
- pay more attention to training the press;
- include dumbbells in your arsenal to increase the load on your hands;
- if there is a horizontal bar, then do not forget about pulling 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. It is necessary to refuse sweet coffee or tea, juices can be drunk only natural, without added sugar and preservatives. And, of course, there should be no sweet buns, bagels and cakes. Think over your diet in advance, and then it will not be difficult for you to lose weight.