Those who decide to lose extra pounds will help speed up this process by losing weight with morning exercises. A few simple exercises will strengthen, improve mood and tone the muscles. The back is more straightened, stretch the abdomen and gradually, without extra load, you will lose weight.
Benefits of accrual
To lose weight at home, one charge is not enough. It is necessary to monitor nutrition, follow an individual diet, get more movement throughout the day. But exercising in the morning helps to involve the body in the healing process. You do simple exercises regularly, you arrange the right behavior, get used to the discipline.
The benefits of morning exercise are as follows:
- Save time on visiting the gym;
- Saturation of the organism with oxygen;
- Cheer yourself up;
- Burn fat and build muscle.
Exercise can be started while lying in bed. Stir the ligaments while stretching, preparing the muscles for the load. You can then raise the knees to the abdomen several times, thus tightening the abdomen. To wake up faster, wash your face with cool water. Choose the rhythm music you like for the exercises and try to practice it with joy.
ᲒClosing
What Exercises Are Morning Exercises For Weight Loss? You know about them from childhood, because you took physical education lessons. 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 and sharp corners. Since some exercises are done in bed, get a sports mat. For men you can install a horizontal stripe in the apartment and buy dumbbells.
- First, exercises are performed for the cervical spine. This is the tilt of the head back and forth, left and right, as well as rotation.
- Next, bend your arms, clench them into fists, and perform rotational movements.
- Perform circular motions with your hands to stretch the joints. You can make 3-4 turns, first in one direction, then in the other.
- Do not forget to warm the toes and feet. To do this, spread your legs shoulder-width apart and make moving movements from toes to heels, as well as toes.
Warming up will warm up your muscles, get ready for more challenging workouts. Keep in mind that warming can start while you are still lying in bed and end while you are already crawling around the room.
Basic exercises
After warming up your neck and arms, you can continue exercising for your body. It is a body curl with the arms raised, tilted, rotated, pulled back. Then you have to pay attention to the press.
- The exercise is done lying on your back, knees bent. Lift and lower the 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 floor. If that doesn’t work, then you can fix the legs by sliding them under the cupboard or asking a relative to press them. You should learn this exercise at least 20 times.
- Raise your legs at an angle (up to 45 °) from a prone position, with your torso pressed to the floor. For many, this exercise is very difficult, but it helps to strengthen the press. Repeat as much as possible.
If you want to achieve weight loss in the legs of the house, then you can not do without scooters. They should be performed with flat backs, feet shoulder-width apart or slightly wider, knees should look outward when fitting. People in good shape will be able to sit 30-40 times without any problems.
Focus on lying down and lift as high as you can. A good result for weight loss is the rotation of the hula hoop at the waist. But to implement it, more space in the apartment will be needed.
To lose weight on the legs, jumping rope is suitable. The more times you jump, the better. Do not jump rope, then jump forward and stretch, which is helpful in strengthening the leg muscles.
You can develop your own set of exercises for the legs, buttocks and waist and perform them every morning. Charging as a whole should take 30-40 minutes.
Do not confuse exercise with exercise. Morning exercises should give you pleasure and not extra. After them there is a feeling of fun, and after a serious workout you want to relax.
Differences in charge between women and men
Many believe that the load for men should be greater 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 execution order and time, skipping days is not allowed.
Men should do leg exercises just like women do exercises 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 the main task for men is usually to stretch the abdomen and strengthen the arms. For men you can:
- Increase the number of shocks;
- Pay more attention to press training;
- Include dumbbells in your arsenal to increase the load on your hands;
- If it is a horizontal stripe, then do not forget to climb.
After charging you need to take a shower and have breakfast. Protein and slow carbohydrates are best for breakfast. It can be porridge, cottage cheese, scrambled eggs, vegetable salad. It is necessary to give up sweet coffee or tea, juices can be drunk only natural, without sugar and preservatives. And, of course, there should be no sweet cookies, bagels and cakes. Think about your diet in advance and then you will not have difficulty losing weight.