Many people dream of having a slim, toned body and a beautiful, toned body. But desire alone is not enough: results do not come to those who do nothing. And arguments about not having time and money to go to fitness clubs are just excuses. There are many ways to lose weight at home. One of them is daily exercise with exercises for the whole body.
Without additional equipment and expensive equipment, by dedicating half an hour a day to physical activity, you can not only improve your figure, but also significantly improve your general physical health.
The importance of morning exercise for weight loss
Exercising in the morning not only helps you wake up, feel refreshed and get rid of drowsiness. It activates all important processes in the body, activates brain function, normalizes blood pressure, increases a person's performance and resistance to stress.
Lose weight most effectively in the morning. In the first half of the day, the body reacts more effectively to the load: metabolic processes are activated and fat reserves are burned. Morning exercise reduces hunger and prevents overeating.
The main principles when exercising in the morning to lose weight
In order for morning workouts to benefit the body, activate metabolism and weight loss, and provide the necessary energy for the whole day, they must be based on the following rules.
- The training complex should include exercises that involve all major muscle groups.
- You should start your workout from top to bottom: from head to toe.
- It is better to increase the load gradually as the body's physical strength and endurance increase.
- Don't skip physical activity: you need to exercise every day.
- The duration of classes should be at least 15 minutes per day.
- Rest periods between exercises should be minimal.
- It is recommended to regularly revise the training program, adding new exercises and complex modifications of familiar sports elements.
- It would be better if you practice while listening to your favorite music.
- You should not eat anything an hour or later before class begins. Half an hour before training, you are allowed to drink a glass of warm water. This will normalize digestion and help remove waste products from the body.
- Taking a contrast shower after morning exercise will double the effectiveness of your workout, increase the body's immune function, and strengthen and tone blood vessels.
- Be sure to follow the correct daily routine. Night sleep should last at least 6 hours.
- The gym must be thoroughly ventilated first.
Effective morning exercise set for weight loss
Morning workouts, like any other workout, should include a warm-up, a series of core exercises, and finish with some stretching.
Daily basic training combination:
- tilt your head forward, backward and to the sides;
- rotate head, shoulders, arms;
- flex sideways and down toward the feet;
- pelvic rotation;
- running in place with high knees;
- bring the arm holding the weight to the waist to strengthen the biceps and latissimus dorsi (you can use dumbbells or a bottle filled with water or sand as weights);
- push-ups to strengthen your arms and train your back, chest and shoulder muscle fibers;
- Raise the body from a lying position, twist the body into a V shape, lift the legs together to increase pressure on the abdomen;
- squats to work your butt and thighs;
- Classic forward lunges to eliminate cellulite manifestations and create a rounded shape of the gluteal muscles;
- swing your legs from standing and on all fours to strengthen your hips and glutes;
- all plank-style exercises to strengthen core muscles;
- Bend toward your feet from a sitting position to gently stretch your back and hip muscles;
- Stretch your spine from a standing position near the wall (arms raised, palms crossed).
Each fitness element should be repeated 10-20 times. Choose the optimal speed for you to avoid shortness of breath and severe fatigue.
The basic training complex can be supplemented with any suitable physical activity exercises. It all depends on the goals of training, problem areas and personal preferences of the performer.
Useful types of exercise
You can diversify your morning workouts with a variety of additional fitness options:
- Hula Hoop rotation: helps eliminate excess fatty tissue in the abdomen and hips, significantly reducing waist size.
- Jumping rope: has the effect of strengthening the lower limbs, eliminating the appearance of cellulite on the thighs and buttocks, increasing the body's endurance and normalizing the activity of the cardiovascular system.
- Gymnastics according to the Tabata protocol: allows you to improve your own body and improve general physical health in the shortest possible time.
- Breathing exercises: have a beneficial effect on the functioning of vital organs and systems, accelerate metabolism and fat burning, increase immunity, normalize the functioning of the systemcentral nervous system, improving oxygen exchange between cells and tissues.
- Jogging: helps strengthen the cardiovascular system, improve the mobility of the ligament and joint apparatus, and accelerate blood circulation and lymph flow.
- Sports or Nordic walking: has a complex overall strengthening effect and healing effect on the human body.
Morning exercises are useful for everyone: men, women, children, the elderly, professional athletes, regular fitness enthusiasts and people who do not play sports.
It tones muscle fibers, provides energy and strength, has a beneficial effect on the functioning of vital organs and systems, improves general physical health, increases immunity andPromotes gradual weight loss.
Daily morning exercise is a healthy habit that will give you energy and good mood for the whole day, start metabolic processes in the body, normalize health and improve abilities andmental performance. This activity is an effective preventive measure for the development of diseases of the musculoskeletal system, heart and blood vessels.