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Morning exercise for dieting

girl doing exercises for weight loss

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

Benefits of morning exercises

Morning exercises allow you to wake up quickly, make a sound, and join everyday active life.

Exercise heals the body:

  • increases immunity;
  • combating hypodynamics;
  • helps to lose weight and consolidates the effect obtained;
  • allows you to develop different muscle groups and build the necessary body relief;
  • prevention of heart disease and respiratory failure (cardio training and breathing exercises).

Morning exercise for weight loss, exercises for different muscle groups give you a good mood, help you stay fit and improve your health.

Why is a morning workout most effective?

  • Metabolism slows down at night. Sleep affects the rest of the whole body, decreases heart rate and respiration rate, decreases blood pressure and the rate of metabolic reactions.
  • Warming up in the morning allows the body to be quickly transferred from sleep mode to the active phase of waking.
  • Exercise requires increased muscle glucose uptake. In the morning, the metabolism decreases. During training, immediately after waking up, the production of sugars for muscle work begins due to the breakdown of fat deposits under the skin.
  • Exercising weight loss in the morning is the basis of the fight against overweight, without which you can not activate your metabolism and achieve results.

Warm-up - how to start training?

All physical activity begins with measuring impulse and pressure. If the indicators are correct, they will start to warm up.

Charging begins with stretching and breathing exercises - take more deep breaths and exhale. A series of exercises are then performed:

  • To increase the tone of the neck muscles, turn your head forward — back, left, and right — bring your chin to your chest.
  • Knead the hands swinging up and to the side. Perform 10 repetitions right, left, up and down. Be sure to work the wrist, elbow, and shoulder joints in a circular rotating motion in a clockwise and counterclockwise direction.
  • The muscles of the torso are kneaded from a standing position and twisted.
  • Warming of the lower extremities involves leg movements and squats.

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

Chargers

Sports equipment must be chosen correctly.

For an exercise sequence, you can choose from the following:

  • cup;
  • skipping rope;
  • fitness mats;
  • dumbbells from 0, 5 kg to 2 kg;
  • you can buy weight sets for your arms and legs.

It is recommended to practice in clothes made of natural fabric.

The shoes are purchased exactly to the size of the foot - with a breathable, non-slip sole.

Basic exercises for morning exercises to lose weight

There are 2 weight loss exercises:

General

A series of exercises aims to reduce weight. All muscle groups are developed evenly. Effective with diet.

Correct problem areas in the figure

There is maximum work with one zone - they remove the stomach, reducing the volume of the hip or back fat folds. They are selected individually.

Neck exercises

The head is rotated and rotated at a slow rate in 10-15 directions in all directions.

Exercises are part of the weight loss complex and are necessary to:

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

Exercises for the arms and back

In women over the age of 40, the forearm and back areas can become problem areas. Excessive fat deposits are located in the form of folds in the chest and lumbar region.

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

Effective exercises:

  • Classic push-ups from the floor. Starting position - lying position. They do it every morning as a cyclic workout - 3 times with 10 reps. It can take up to 2 cm for a continuous training session of up to 2 months.
  • Balancing. Starting position - lying on your stomach. The outstretched arms and legs are raised and the balance is maintained for 10-15 seconds. It takes place in three cycles, each with 5-7 approaches.

Exercises for the abdomen and side

These are the most problematic areas for every second woman.

Exercises to repair the zones target the rectus, oblique abdominal muscles. Starting position - lying on your back, arms behind your head, or crossed on your chest.

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

  • Raise the straight legs to an angle of 45 °, holding this position for 20-30 seconds, returning to the starting position. Perform 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 heel. Perform 10-15 crosses, relax and repeat the approach.
  • The legs are brought to the body, the knees are bent, the arms are behind the head. The elbow of your left hand should reach your right knee and vice versa. 3 pcs 5 crisp sets on each side.

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

Exercises for legs and buttocks

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

Squat

  • You have to squat on your feet, shoulder width adjusted. If you need to work out your arms, do exercises with dumbbells, 1-2 kg for each limb.
  • When squatting, the hands should be pulled forward. Perform 10-15 squats in 3 cycles.

Lunges

  • It strengthens the buttocks and thigh muscles well. They offer 8-10 strokes per approach for each foot. Starting position - standing, arms along the body.
  • You can take dumbbells to train your muscles at the same time. One leg bends at the knee joint, the other straight leg extends backwards. 10 lunges are done for each.

Half squatting

  • The exercise is useful for strengthening the inner thighs.
  • Mentally, you have to 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 on your knees. Then make circular movements with your foot: first clockwise and then counterclockwise.
  • The movements are exactly the same as cycling. Duration of slimming the hips and toning the buttocks - 2 minutes in one direction and the same in the opposite direction.
  • With daily exercise, the volume of the thigh decreases by 2-2, 5 cm per month.

Twisting or self-detoxification

  • The purpose of twisting in the supine position is to develop the oblique and rectus abdominal muscles. In a sitting position, it affects the back rhombus and trapezius muscles more.
  • Home detoxification improves metabolism, removing under-oxidized metabolites from the body. Excess liquid leaves with them.
  • You can use up to 1. 5 kg during the first day. With repeated procedures, you lose an average of 5 kg in 10 days.

Accelerating metabolism and removing toxins are helpful:

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

Self-detoxification ensures weight loss by removing excess fluid from the body.

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

Only a special training program provides this. This is a more time consuming process and the pounds are losing weight slowly.

Board

  • Classic exercise for weight loss. The last 5 years have become especially popular. When performing the plank, all the muscles are affected. The maximum load is on the muscles of the abdomen, thighs and upper shoulder girdle.
  • The initial pose is on her stomach. The body was then placed parallel to the floor, raising the shoulders to a height of 25-30 cm, leaning on the elbows and toes. The body should lie strictly horizontally without lifting the buttocks or back for 30 seconds.
  • The load gradually increases, adding 5-10 seconds every day.
  • The result of the volume reduction is displayed after one month of regular training.

What is the difference between female and male practices?

  • Because of the sex hormones in men and women, the development of muscle mass and body fat is different. Physical strength and endurance are different.
  • Men's training is mostly strength training. Guys are easy to gain muscle mass, more resilient, easier to withstand heavy loads.
  • Women's morning exercises are opportunities for aerobic exercise:
    • yoga;
    • fitness;
    • stretching.
    • It’s harder 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 are useful if:

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

    There are relative and absolute contraindications to charging.

    Absolute means a total ban on training:

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

    The relative contraindications are:

    • From the age of 65;
    • Grade 3 obesity;
    • pregnancy, especially in the last trimester;
    • recovery period after influenza or acute respiratory infections;
    • rehabilitation after injuries, including sports;
    • rehabilitation period after surgery.