Anyone who decides to shed the extra pounds will help speed up this process with morning exercises to lose weight. A few simple exercises will invigorate and improve your mood and muscles. Your back will stay straighter, your stomach will tighten, and you will lose weight gradually, without overwork.
Benefits of charging
One charge is not enough for weight loss at home. You need to monitor your diet, prepare an individual diet, exercise more during the day. But morning training helps you get involved in the body’s healing process. By doing simple exercises on a regular basis, he sets himself up for the right behavior, gets used to the discipline.
The benefits of a morning workout include:
- save time visiting the gym;
- saturate the body with oxygen;
- cheer yourself up;
- burns fat and builds muscle.
Exercises can also be started in bed. As you stretch, you knead the ribbons, preparing the muscles for the load. You can then pull your knees up to your abdomen several times, thereby straining your abdomen. If you want to wake up faster, wash your face with cold water. For exercises, choose the rhythmic music you like and try to practice with pleasure.
Warming up
What are the exercises for morning weight loss exercise? He has known about them since he was a child because he performed them in physical education classes. It’s time to refresh your memory, regain your flexibility and agility.
First, prepare a place at home to do the exercises. There must be no foreign objects or sharp corners. Since some of the exercises are performed while lying down, get a sports mat. For men, you can install a horizontal bar in your apartment and buy dumbbells.
- First, cervical vertebrae exercises are performed. They tilt the head back and forth, left and right, and rotate.
- Then knead your hands together, squeeze them into fists and make rotating movements.
- Make circular movements with your hands to stretch the joints. You can make 3-4 rotations, first in one direction and then in the other.
- Remember to warm your toes and feet. To do this, place your foot shoulder-width apart and make rolling movements from your toes to your heels, just like on your toes.
As you warm up, you warm up your muscles, preparing yourself for more difficult exercises. Keep in mind that the warm-up can still start while lying on the bed and end when we are already walking in the room.
Basic exercises
After warming your neck and arms, you can continue your body exercises. This torso is twisted with arms raised, tilted, rotated, bent back. Then you have to pay attention to the press.
- The exercise is performed lying on your back with your knees bent. Raise and lower your pool ten times. Try to raise it as high as possible.
- Raise your upper body without straining your neck or lifting your legs off the floor. If you don’t go, you can fix your legs by sliding them under the closet or asking a relative to grab them. This practice must be learned at least 20 times.
- From a reclining position, lift your legs at a slight angle (up to 45 °) with the torso pressed to the floor. For many, this practice is very difficult, but it helps to strengthen the press. Repeat as much as you can.
If you want to lose weight on your feet at home, you can’t do without squatting. It should be performed with a flat back, shoulder-width or slightly wider legs, with the knees facing outwards when squatting. People in good shape can sit down 30-40 times without a hitch.
Concentrate on the position and push it up as many times as you can. Rotating the hooligan in the waist is a good result for weight loss. But implementation will require more space in the apartment.
The skipping rope is suitable for weight loss. The more times you jump, the better. There is no skipping rope, then a jump and swing, which is useful for strengthening the leg muscles.
You can work out your own exercises for your legs, buttocks and waist and do them every morning. Charging takes a total of 30-40 minutes.
Do not confuse exercise with practice. Morning exercises should be a pleasure and not overdo it. They are followed by a feeling of joy, while one wants to relax after a serious workout.
Differences in tariffs between women and men
Many believe that men need to have a greater load in order to shed excess pounds. But in reality, the exercises for men can be the same as for women. The most important thing about the exercises is their regularity. The order and time of execution must be observed, skipping days is not allowed.
Men should do exercises for the legs in the same way as women for the back and arms. But men have their own problem areas. If women are trying to lose extra pounds off their hips and waist, the main task for men 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;
- take dumbbells into your arsenal to increase the load on your hands;
- if there is a horizontal bar, be sure to pull it up.
After charging, take a shower and have breakfast. For breakfast, protein foods and slow carbs are best. It can be porridge, cottage cheese, scrambled eggs, vegetable salad. Sweet coffee or tea should be refused, juices should only be drunk naturally, without added sugar or preservatives. And of course don’t have sweet buns, bagels and cakes. Think ahead about your diet and you won’t have a hard time losing weight.