Anyone who decides to lose extra pounds will help speed this process up with morning exercises to lose weight. A few simple exercises will invigorate, improve mood and tone muscles. You will keep your back straighter, tighten your abs and gradually, without overdoing it, you will lose weight.
Charged benefits
To really lose weight at home, one charge is not enough. Need to monitor nutrition, follow a personal diet, exercise more during the day. But exercising in the morning helps to participate in the body's healing process. Regularly performing simple exercises, you establish yourself with correct behavior, get used to the discipline.
The benefits of morning exercise are as follows:
- you save time visiting the gym;
- saturate the body with oxygen;
- cheer;
- Burn fat and build muscle.
Exercises can be started while lying in bed. Stretching, you knead the ligaments, preparing the muscles to take on the load. You can then pull your knees up close to your belly several times, thus tightening your abs. To wake up faster, wash your face with cool water. Choose rhythm music that you like for the exercises and try to exercise with pleasure.
Warming
What exercises do morning exercises for weight loss include? You've known about them since you were little, because you performed them in gym classes. It's time to refresh your memory, regain flexibility and mobility.
First, prepare a place at home where you will do the exercises. There should be no foreign objects and sharp corners. Since some exercises are done lying down, bring an athletic mat. For men, you can install crossbars in the apartment and buy weights.
- First, exercises for the cervical vertebrae are performed. These are head tilts back and forth, left and right, as well as rotations.
- Next, knead your hands, make fists and perform circular movements.
- Perform circular motions with your hands to stretch the joints. You can do 3-4 rotations, first in one direction, then in the other.
- Don't forget to warm your toes and feet. To do this move, place your feet shoulder-width apart and perform a toe-to-heel rolling motion, like a tiptoe.
As a result of the warm-up, you will warm up your muscles, mentally preparing for more difficult exercises. Note that the warm-up can be started while still in bed and finished while walking around the room.
Basic exercises
After warming up your neck and arms, you can proceed to body exercises. This movement is twisting the torso with arms raised, tilted, rotated, bent backwards. Then you need to pay attention to the press.
- The exercise is performed lying on your back, knees bent. Raise and lower your pelvis ten times. Try to raise it as high as possible.
- Raise your upper body without straining your neck or lifting your feet off the floor. If that doesn't work, you can fix the legs by threading them under the cupboard or asking a loved one to keep them. This exercise must be learned to do at least 20 times.
- From the prone position, raise the legs to a slight angle (up to 45°), the torso still pressed to the floor. For many people, this exercise is difficult, but it helps strengthen the presses. Repeat it as much as you can.
If you want to lose weight with your legs at home, you can't do without squats. They should be done with a flat back, feet shoulder-width apart or slightly wider, knees right out when squatting. People who are in good shape should be able to sit down 30-40 times without any problems.
Focus on lying down and push up as many times as you can. A good result for weight loss is the hula hoop rotation at the waist. But for its implementation, more space will be needed in the apartment.
To lose weight for the legs, jumping rope is suitable. The more jumps, the better. Do not jump rope, then lunge forward and swing, this is very helpful to strengthen the calf muscles.
You can build your own leg, butt, and waist exercises and do them every morning. In total, charging will take about 30-40 minutes.
Don't confuse exercise with exercise. Morning exercises will bring you joy and not stress you too much. After them comes a feeling of refreshment, while after a serious workout you want to relax.
The difference between charging in women and men
Many believe that for men, the load should be larger in order to lose more weight. But in reality, a set of exercises for men can be the same as for women. The most important thing about the exercises is their regularity. You must follow the order and execution time, not allowed to skip the date.
Men need to do the same leg exercises as women for back and arms. But men can have their own problem areas. If women are trying to lose extra weight from the hips and waist, then for men the main task is usually toning the abdomen and toning the arms. For men, you can:
- increase the number of push-ups;
- pay more attention to journalism training;
- include dumbbells in your arsenal to increase the load on your hands;
- if there is a horizontal bar, then don't forget to pull up.
After charging, you need to take a shower and have breakfast. For breakfast, foods high in protein and slow carbohydrates are best. It can be porridge, cheese, scrambled eggs, vegetable salad. It is necessary to refuse sweet coffee or tea, the juice can only be drunk naturally, without added sugar and preservatives. And, of course, there should be no cakes, bagels and cakes. Think about your diet in advance, and then it won't be difficult for you to lose weight.