Anyone who decides to lose the extra pounds will help speed up the process by doing morning exercises to lose weight. A few simple exercises will stimulate, improve mood and tone muscles. You'll keep your back straight, tighten your abs, and gradually lose weight without overexerting.
Charging benefits
To really lose weight at home, a single charge is not enough. It is necessary to monitor nutrition, develop a personal diet, and exercise more throughout the day. But exercising in the morning helps participate in the body's healing process. By doing simple exercises on a regular basis, you can prepare yourself for the right behavior and accustom yourself to self-discipline.
The benefits of morning exercise are as follows:
- You save time going to the gym;
- fill the body with oxygen;
- cheer yourself up;
- Burn fat and build muscle.
You can start exercising in bed. To stretch, you rub the ligaments in preparation for the load. Then you can stretch your abs by pulling your knees over your stomach a few times. To get up faster, wash your face with cold water. Choose your favorite rhythmic music to exercise and try to exercise with joy.
warm up
What sports does morning exercise for weight loss include? You know them since you were a kid because you performed them in gym class. Time to refresh your memory and restore your flexibility and mobility.
First, prepare a place at home to practice. There should be no foreign objects and sharp corners. Since some exercises are performed lying down, prepare an exercise mat. Men can install horizontal bars in their apartments and buy dumbbells.
- First, do cervical spine exercises. These are head tilt back and forth, side to side tilt, and rotation.
- Next, rub your hands together, make them into fists and perform a spinning motion.
- Stretch your joints by doing circular motions with your hands. You can do 3-4 spins, first in one direction and then in the other.
- Don't forget to warm up your toes and feet. To do this, place your feet shoulder-width apart and perform a rolling motion from your toes to your heels as if you were on your toes.
As a result of your warm-up, you will warm up your muscles in preparation for more difficult exercises. Note that the warm-up can begin while still lying in bed and end when you are already moving around the room.
basic exercises
After you have warmed up your neck and arms, you can start your workout. This is to twist the torso with arms raised, tilted, rotated, and bent back. Then you need to pay attention to the media.
- Practice lying on your back with your knees bent. Raise and lower your pelvis ten times. Raise it as high as possible.
- Lift your upper body without straining your neck or lifting your legs off the floor. If it doesn't work, then you can fix the legs by sliding them under the closet or having one of your relatives hold them. This exercise must be learned to do at least 20 times.
- From a prone position, raise your legs to a small angle (45° maximum), keeping your torso pressed to the floor. This exercise is very difficult for many people, but it helps reinforce the pressure of the news. Repeat it as often as possible.
If you want to slim down your legs at home, you can't do without squats. They should be performed with a flat back, with your legs shoulder-width apart or slightly wider, and your knees should look out as you squat. A person in good shape can sit 30-40 times without any problem.
Focus on lying down and pushing up as much as possible. A great weight loss effect is the rotation of the hula hoop around the waist. But in order to implement, the apartment needs more space.
For leg weight loss, skipping rope is suitable. The more you jump, the better. No jump rope, then sprint and swing forward, which is great for strengthening the leg muscles.
You can develop your own leg, butt and waist exercises and do them every morning. Overall, charging takes 30-40 minutes.
Don't confuse exercise with exercise. Morning exercise should bring you joy and not overwork. After them, there is a sense of joy, and after a serious workout, you want to relax.
Differences in charging between women and men
Many believe that in order to lose extra pounds, the load should be greater for men. But in reality, a man can do the same set of exercises as a woman. The most important thing in practice is their regularity. You must execute in the order and time of execution, skip days are not allowed.
Men need to work their legs just like women work their backs and arms. But men can have their own problem areas. If women want to lose excess weight from their hips and waist, men's main task is usually to tighten their abs and strengthen their arms. For men, you can:
- increase the number of push-ups;
- Greater focus on media training;
- Add dumbbells to 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 eat breakfast. For breakfast, protein foods and slow carbs are best. It can be porridge, cheese, scrambled eggs, green salad. It is necessary to refrain from sweet coffee or tea, juices can only be consumed naturally, without added sugars and preservatives. And, of course, there should be no sweet breads, bagels, and cakes. Think about your diet ahead of time, and it won't be difficult for you to lose weight.