Anyone who decides to lose extra pounds will help speed up this process with morning exercises for weight loss. A few simple exercises will tone you up, improve your mood, and tone your muscles. You will keep your back straighter, you will tense your stomach and little by little, without overexertion, you will lose weight.
Cargo Benefits
To really lose weight at home, a single 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 you get involved in the body's healing process. Doing simple exercises regularly, you prepare yourself for the correct behavior, you get used to discipline.
The benefits of morning exercise are as follows:
- you save time visiting the gym;
- saturate the body with oxygen;
- Cheer up;
- burn fat and build muscle.
The exercises can be started while lying in bed. Stretching, you knead the ligaments, prepare the muscles for the load. You can then bring your knees up to your stomach several times, putting pressure on your abs. To wake up faster, wash your face with cold water. Choose rhythmic music that you like for the exercises, and try to exercise with joy.
Heating
What exercises do morning exercises for weight loss consist of? You have known them since you were a child, because you did them in physical education classes. It's time to refresh your memory, regain flexibility and mobility.
First, prepare a place at home where you will perform the exercises. There should be no foreign objects or 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 forward and backward, left and right, as well as rotation.
- Next, knead your hands, clenching them into fists and performing rotational movements.
- Make circular motions with your hands to stretch your joints. You can do 3-4 rotations, first in one direction and then in the other.
- Don't forget to warm up your toes and feet. To do this, spread your feet shoulder-width apart and roll from your toes to your heels, as if on your toes.
As a result of warming up, you will warm up your muscles and prepare for more difficult exercises. Keep in mind that the warm-up can start while you are lying in bed and end while you are walking around the room.
basic exercises
After warming up the neck and arms, you can continue with the exercises for the body. This is twisting the torso with the arms raised, tilts, rotations, bending backwards. Then you should pay attention to the press.
- The exercise is performed lying on your back, with your knees bent. Raise and lower your pelvis ten times. Try to raise it as high as possible.
- Lift your upper body without straining your neck or lifting your legs off the ground. If it does not work, you can fix the legs by sliding them under the wardrobe or asking one of the relatives to hold them. 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 against 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 in the legs at home, then you can not do without squats. They should be done with a flat back, legs shoulder-width apart or slightly wider, knees facing out as you squat. People in good shape will be able to sit 30-40 times without any problem.
Focus on lying down and pushing yourself 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 will be required in the apartment.
To lose weight in the legs, jumping rope is suitable. The more times you jump, the better. Don't jump rope, then lunge forward and swing, which is helpful for strengthening your leg muscles.
You can develop your own set of exercises for legs, buttocks and waist and perform them every morning. In total, charging should take between 30 and 40 minutes.
Do not confuse exercise with exercise. Morning exercises should give you pleasure and not overload you. After them there is a feeling of joy, while after a serious workout you want to relax.
Differences between the load in women and men
Many believe that for men, the load must 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 the exercises is their regularity. You must follow the order and execution time, skipping days is not allowed.
Men need to do exercises for their legs in the same way that women do for their backs and arms. But men can have their own problem areas. If women are trying to lose extra pounds on the hips and waist, 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 press training;
- include dumbbells in your arsenal to increase the load on your hands;
- if there is a horizontal bar, don't forget to pull it up.
After charging, you need to take a shower and eat breakfast. For breakfast, foods rich in protein 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 in a natural way, without added sugar and preservatives. And, of course, there should be no sweet rolls, bagels, or cakes. Think over your diet in advance, and then it will not be difficult for you to lose weight.