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Morning exercise for weight loss

girl doing exercises for weight loss

Exercises in the morning to lose weight is a well-chosen set of exercises. Morning exercises are a catalyst that stimulates metabolic processes throughout the day. The main secret to slimming is the right set of exercises.

Benefits of morning exercises

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

Exercise heals the body:

  • increase immunity;
  • combat hypodynamics;
  • to help lose weight and consolidate the effect obtained;
  • allows you to train different muscle groups and form the necessary body relief;
  • is the prevention of heart disease and respiratory failure (cardio exercises and breathing exercises).

Exercises in the morning for weight loss, exercises for different muscle groups will give you a good mood, help keep in shape and improve your health.

Why is morning exercise most effective?

  • At night, metabolism slows down. Sleep is the rest of the whole body, heart rate and respiration rate decrease, blood pressure and metabolic reactions decrease.
  • Morning warm-up allows you to quickly move the body from sleep to the active awakening phase.
  • Exercise requires greater muscle glucose uptake. In the morning, metabolism decreases. During training, as soon as you wake up, subcutaneous fat builds up to produce the sugar your muscles need.
  • Morning exercise for weight loss is the basis of overweight, without it you can not activate your metabolism and achieve results.

Warming up - how to start exercising?

Any physical activity begins with measuring pulse and pressure. If the indicators are correct, they start to warm up.

Charging starts with stretching and breathing exercises - take a few deep breaths and exhale. Then a set of exercises is performed:

  • To increase 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 to swing up and to the sides. Perform 10 reps right, left, up and down. Be sure to train your wrist, elbow, and shoulder joints in a circular circular motion clockwise and counterclockwise.
  • The torso muscles are kneaded by bending and twisting from a standing position.
  • Lower limb warm-up involves leg oscillations and squats.

The duration of the warm-up part of the gym is 5-10 minutes. This is necessary to properly prepare the body for a special block of weight loss exercises.

Chargers

Sports equipment must be chosen correctly.

You can choose a set of exercises from:

  • bow;
  • passing rope;
  • fitness mat;
  • dumbbells from 0, 5 kg to 2 kg;
  • you can buy hand and foot weight sets.

It is recommended to practice clothes made of natural fabrics.

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

Basic Exercises For Morning Exercises For Weight Loss

There are 2 exercises for weight loss:

General

An exercise kit designed to reduce body weight. All muscle groups are trained evenly. Effective with diet.

Fixing problem areas in a picture

There is maximum work with one area - they remove the stomach, reduce the amount of hip or fat wrinkles on the back. It is selected individually.

Neck exercises

Head turns and turns are made slowly 10-15 times in each direction.

Exercise is part of the weight loss complex and is necessary:

  • normalization of cerebral blood flow;
  • decrease in intracranial pressure.

Exercises for hands and back

For women over the age of 40, the forearm and back areas can become problematic. Excessive fat accumulation is in the form of wrinkles in the chest and lumbar areas.

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

Effective exercises:

  • Classic push-ups from the floor. The starting position is the lying position. Every morning they are performed as a cycle workout - 3 times, 10 reps. Up to 2 cm of volume is needed for a month of continuous training.
  • Balancing. The starting position is to lie on your stomach. The outstretched arms and legs rise and the balance is maintained for 10-15 seconds. This is done in 3 cycles, each with 5-7 methods.

Exercises for the abdomen and sides

These are the most problematic areas for every second woman.

Exercises to adjust the zones are directed at the straight, diagonal abdominal muscles. Starting position - lying on your back, arms behind your head or crossed over your chest.

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

  • Raise the straight legs to a 45 ° angle, holding them in this position for 20-30 seconds, returning to the starting position. Do 3 sets of 10 times.
  • "Scissors" - straight legs at an angle of 15-20 ° from the floor, connected and unfolded back and forth without touching the heels. Make 10-15 crosses, rest and repeat the approach.
  • Legs close to body, knees bent, arms behind head. With the elbow of the left arm you need to reach the right knee and vice versa. 3 sets of 5 chips on each side.

For one month, regular workouts strengthen the abdominal muscles and remove 2-3 centimeters from the waist.

Exercises for legs and buttocks

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

Squats

  • You need to squat on your feet, set shoulder width apart. If you need to train your hands, you can additionally perform an exercise with dumbbells, 1-2 kg for each limb.
  • The arms are pulled forward during the squats. Perform 10-15 squats in 3 cycles.

Lunges

  • Strengthens the muscles of the buttocks and thighs. Each leg is offered a load of 8-10 bends. Starting position - standing, arms along the body.
  • You can pick up dumbbells to train your muscles at the same time. One leg is bent at the knee joint, the other straight leg extends backwards. 10 times for each.

Half squats

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

"Bicycle"

  • The starting position is to lie on your back, bend your legs at the knees. Then do it in a circular motion with your feet: first clockwise, then counterclockwise.
  • The movements are the same as cycling. The duration of hip slimming and buttock muscle toning is 2 minutes in one direction and the same in the opposite direction.
  • With daily exercise, the volume of the thighs during training decreases by 2-2, 5 cm.

Rotation or self-detoxification

  • Lying down is designed to train the diagonal and straight abdominal muscles. In the sitting position, the rhombic and trapezoidal back muscles are more vulnerable.
  • Detoxification at home improves metabolism, removes insufficiently oxidized metabolic products from the body. Excess fluid leaves with them.
  • On the first day it weighs up to 1, 5 kg. By repeating the procedures, you lose an average of 5 kg in 10 days.

To speed up metabolism and eliminate toxins, it is useful to:

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

Spontaneous detoxification loses weight by removing excess fluids from the body.

Real weight loss - weight loss and volume loss is based on the reduction of subcutaneous fat deposits.

This will only provide a special exercise program. It is a time consuming process and the pounds are losing weight slowly.

Board

  • A classic exercise for weight loss. The last 5 years have become particularly popular. All muscles are involved in the board. The muscles of the abdomen, thighs and upper shoulder girdle have the greatest load.
  • The initial posture lies on the abdomen. They then placed the body parallel to the floor, raising their shoulders to a height of 25-30 cm, resting on their elbows and toes. The body should lie strictly horizontally without lifting the buttocks or back for 30 seconds.
  • The load increases gradually, adding 5-10 seconds each day.
  • The result of the volume reduction will appear after a month of regular training.

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

  • Due to sex hormones in men and women, the development of muscle mass and body fat differs. Physical strength and endurance vary.
  • Men's workouts are usually strength workouts. Guys gain muscle mass easily, are more resilient, and find it easier to withstand heavy loads.
  • Women's morning exercise workouts are aerobic exercise options:
    • yoga;
    • fitness;
    • stretching.
    • It is more difficult for girls to build muscle mass. The main goal of training is to maintain optimal weight and physical shape.
    • Fats accumulate faster in women than in men

    When should you not do exercises?

    Morning exercises will be useful if:

    • it is performed by a healthy person;
    • the load is calculated according to age and physical condition;
    • heart rate and respiration rate are monitored throughout the workout.

    There are relative and absolute contraindications to charging.

    Absolute means complete training ban:

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

    Relative contraindications include:

    • age from 65 years;
    • Grade 3 obesity;
    • pregnancy, especially the last trimester;
    • recovery period after influenza or acute respiratory infections;
    • rehabilitation after injuries, including sports;
    • rehabilitation period after surgical interventions.