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Morning exercise for weight loss exercises

girl doing exercises for weight loss

Morning exercise for weight loss is a properly selected set of exercises. Morning exercises are a catalyst that stimulates metabolic processes throughout the day. The main secret to losing weight is the right set of exercises.

The benefits of morning exercises

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

Exercise heals the body:

  • increase immunity;
  • fight hypodynamia;
  • help to lose weight and consolidate the effect obtained;
  • allow you to train different muscle groups and form the necessary relief for the body;
  • are the prevention of heart disease and respiratory failure (cardio exercise and breathing exercises).

Exercising in the morning to lose weight, exercises for different muscle groups will give you a good mood, help you keep fit and improve your health.

Why is morning exercise more effective?

  • The metabolism slows down at night. Sleep is the rest of the whole body, the pulse and respiratory rate decrease, blood pressure and the rate of metabolic reactions decrease.
  • The morning warm-up allows you to quickly transfer the body from sleep mode to the active phase of wakefulness.
  • Exercise requires increased absorption of muscle glucose. Metabolism is reduced in the morning. During training, immediately after waking up, the sugars necessary for muscle work begin to be produced due to the breakdown of subcutaneous fat deposits.
  • Morning exercise for weight loss is the basis of the fight against excess weight, without it it is not possible to activate the metabolism and achieve results.

Warm-up: how to start training?

Any physical activity begins with measuring your pulse and blood pressure. If the indicators are correct, they begin to heat up.

Recharging begins with stretching and breathing exercises - take several deep breaths and exhales. Then a series 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.
  • Hands are kneaded with swings up and to the sides. Do 10 reps right, left, up and down. Be sure to train your wrist, elbow, and shoulder joints with clockwise and counterclockwise circular rotational movements.
  • The muscles of the trunk are kneaded by bending and twisting from a standing position.
  • The lower limb warm-up includes leg swings and squats.

The duration of the warm-up part of the gymnastics is 5-10 minutes. It is necessary for the correct preparation of the body for a special block of exercises for weight loss.

Battery charger

Sports equipment must be selected correctly.

For a variety of exercises, you can choose from:

  • circle;
  • skipping rope;
  • fitness mat;
  • dumbbells from 0, 5 kg to 2 kg;
  • you can buy sets of weights for arms and legs.

It is recommended to practice with clothes made from natural fabrics.

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 sets of weight loss exercises:

General

A set of exercises aims to reduce body weight. All muscle groups are trained evenly. Effective with the diet.

Correction of problem areas of the figure

There is maximum work with one zone - they remove the stomach, reduce the volume of the hips or fat folds on the back. It is selected individually.

Exercises for the neck

Rotations and turns of the head are performed at a slow pace for 10-15 in each direction.

Exercises are part of the slimming complex and are necessary for:

  • normalization of cerebral circulation;
  • decrease in intracranial pressure.

Exercises for arms and back

In women over the age of 40, the forearm and back areas can become problem areas. Excessive accumulations of fat are found in the form of folds in the thoracic and lumbar regions.

The arms increase in diameter, especially in the shoulder girdle area.

Effective exercises:

  • Classic push-ups from the floor. Starting position - lying position. Every morning they are performed as a cycle workout - 3 times, 10 repetitions. For a month of constant training it takes up to 2 cm in circumference.
  • Balance. Starting position: lying on the stomach. Stretched arms and legs are raised and balance is maintained for 10-15 seconds. It is performed in 3 cycles, each with 5-7 approaches.

Exercises for the abdomen and hips

These are the most problematic areas for one in two women.

Exercises for zone correction are aimed at the rectum, oblique abdominal muscles. Starting position: lying on your back, with your arms behind your head or crossed on your chest.

There are several options for eliminating excess volumes from the abdomen and sides:

  • Raising the straight legs to the formation of an angle of 45 °, holding them in this position for 20-30 seconds, returning to the starting position. Do 3 sets 10 times.
  • "Scissors" - straight legs at an angle of 15-20 ° from the floor are brought together and spread back and forth, without touching the heels. Make 10-15 crosses, rest and repeat the approach.
  • The legs are brought to the body, the knees are bent, the arms are behind the head. With the elbow of the left hand, you need to reach the right knee and vice versa. 3 sets of 5 crunches per side.

A month of regular training strengthens the abdominal muscles and removes 2-3 centimeters from the waist.

Exercises for legs and buttocks

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

squat

  • You need to squat upright, shoulder-width apart. If you need to train your arms, you can also do a dumbbell exercise, 1-2 kg for each limb.
  • Hands during squats are pulled forward. Do 10-15 squats in 3 cycles.

lunges

  • It strengthens the buttocks and thigh muscles well. For each leg, a load of 8-10 lunges per approach is offered. Starting position: standing, arms along the body.
  • You can bring dumbbells to train the muscles at the same time. One leg bends at the knee joint, the other straight leg extends backwards. For each, 10 lunges are performed.

Half squats

  • Exercise is useful for strengthening the inner thigh.
  • It is necessary to mentally imagine a chair 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 make circular movements with your feet: first clockwise, then counterclockwise.
  • The movements are exactly the same as in cycling. Duration to slim the hips and tone the gluteal muscles - 2 minutes in one direction and the same in the opposite direction.
  • With daily exercise, the volume of the thighs is reduced by 2-2. 5 cm per month of training.

Twisting or self-detox

  • The supine twist is intended to train the oblique and rectus abdominal muscles. In a sitting position, it mostly affects the rhomboid and trapezius muscles of the back.
  • Detox at home improves metabolism, removes under-oxidized metabolic products from the body. Excess liquid leaves with them.
  • During the first day, it takes up to 1. 5 kg. With repeated procedures, an average of 5 kg is lost in 10 days.

To speed up the metabolism and eliminate toxins are useful:

  • Mint tea;
  • ginger tea;
  • Lemonade;
  • freshly squeezed grapefruit juice.

Self-detox provides weight loss by removing excess fluid from the body.

True Weight Loss: The reduction of body weight and volume is based on the reduction of subcutaneous fat deposits.

Only a special exercise program will provide it. This is a more time-consuming process and the kilograms slowly decrease.

Plank

  • The classic exercise to lose weight. The last 5 years have become particularly popular. When doing the plank, all muscles are involved. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
  • The initial pose is lying on the stomach. Then they put the body parallel to the floor, lifting the shoulders to a height of 25-30 cm, resting on the elbows and toes. The body should lie strictly horizontal, without lifting the buttocks or back for 30 seconds.
  • The load gradually increases, adding 5-10 seconds each subsequent day.
  • The result of the volume reduction will appear after a month of regular training.

What is the difference between female exercises and male exercises?

  • Due to the sex hormones in the body of men and women, the development of muscle mass and body fat is different. Physical strength and endurance differ.
  • Men's training is primarily strength training. Guys easily gain muscle mass, they are more resilient, it is easier for them to bear heavy loads.
  • Women's workouts for morning exercises are options for aerobic exercise:
    • yoga;
    • fitness;
    • elongation.
    • It is harder for girls to build muscle mass. The main focus of training is to maintain optimal weight and fitness.
    • Fat accumulates faster in women than in men

    When Should You Not Exercise?

    Morning exercises will be useful if:

    • it is performed by a healthy person;
    • the load is calculated based on age and physical condition;
    • heart rate and respiratory rate are monitored during training.

    There are relative and absolute contraindications for reloading.

    Absolute means total ban on training:

    • any acute or chronic diseases in the acute phase;
    • severe heart and lung diseases in the decompensation phase;
    • 3rd degree of hypertension, myocardial ischemia;
    • bronchial asthma.

    Relative contraindications include:

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