Many people dream of a slim, chiseled figure and a beautiful, toned body. But desire alone is not enough: results do not come to those who do nothing. And arguments about the lack of time and money to visit gyms are just excuses. There are many ways to lose weight at home. One of them is daily exercise with full body exercises.
Without additional equipment and expensive equipment, devoting half an hour a day to physical activity, you can not only improve your figure, but also significantly improve your general physical well-being.
The importance of morning exercise for weight loss
Morning exercise not only helps you wake up, cheer up and get rid of sleepiness. It activates all vital processes in the body, activates brain function, normalizes blood pressure, increases performance and a person's resistance to stress.
Weight loss is most effective in the morning. In the first half of the day, the body reacts more productively to the load: metabolic processes are activated and fat reserves are burned. Exercising in the morning alleviates the feeling of hunger and prevents further overeating.
Basic rules for morning exercises for weight loss
In order for morning workouts to benefit the body, trigger metabolic processes and weight loss, and provide the necessary boost of energy for the whole day, they must be based on the following rules.
- The training complex should contain exercises involving all major muscle groups.
- You should start training from top to bottom: from head to toe.
- It is better to increase the load gradually as the physical strength and endurance of the body increases.
- Do not skip physical activity: you must exercise every day.
- The duration of the lessons should be at least 15 minutes a day.
- Rest intervals between exercises should be minimal.
- It is recommended to regularly modify the training program, supplementing it with new exercises and complex modifications of known sports elements.
- It is better to train while listening to your favorite music.
- You should not eat anything an hour or later before the start of classes. 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.
- A contrast shower after morning exercise will double the effectiveness of your workout, increase the body's immune functions and strengthen and stimulate blood vessels.
- Make sure you follow the right daily routine. Night sleep should last at least 6 hours.
- The training room must be well ventilated in advance.
An effective set of exercises for morning exercises for weight loss
Morning exercises, like any other fitness training, should consist of a warm-up part, a block of basic exercises and end with a lot of stretching elements.
Basic training set for each day:
- tilting the head forward, backward and sideways.
- circular rotations of the head, shoulders, hands.
- bending to the sides and down towards the legs.
- pelvic rotation;
- running in place with high knees.
- bringing your arms with weights to your belt to strengthen the biceps and lats (you can use dumbbells or bottles filled with water or sand as weights).
- push-ups to strengthen the arms, work out the muscle fibers of the back, chest and shoulder girdle.
- body raises from a lying position, V-shaped twists, straight leg raises linked together to strengthen the abdominal press.
- squats to work the glutes and thighs.
- classic forward dips to get rid of cellulite manifestations and form a rounded shape of the gluteal muscles.
- swinging your legs from a standing position to all fours to strengthen your hips and glutes.
- all plank-type exercises to strengthen the core muscles.
- bending towards the legs from a sitting position to gently stretch the back muscles and hips.
- stretching of the spine from a standing position near the wall (with arms raised up, palms crossed).
Each exercise element should be repeated 10-20 times. Choose the optimal pace 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 training goals, problem areas and personal preferences of the performer.
Types of useful fitness
You can diversify your morning workouts with several additional fitness options:
- Hula Hoop rotation: helps eliminate excess fatty tissue in the stomach and hips, significantly reduces the size of the waist.
- Rope: effective for strengthening the lower limbs, getting rid of the appearance of cellulite on the thighs and buttocks, increasing the body's endurance and normalizing the functioning of the cardiovascular system.
- Exercise according to the Tabata protocol: allows you to improve your body and improve your general physical well-being in the shortest possible time.
- Breathing exercises: has a beneficial effect on the functioning of vital organs and systems, accelerates the processes of metabolism and fat burning, increases immunity, normalizes the functioning of the central nervous system, improves the processes of oxygen exchange between cells and tissues.
- Jogging: helps to strengthen the cardiovascular system, improves the mobility of the arthro-connective apparatus, accelerates blood circulation and lymph flow.
- Athletic or Nordic walking: has a complex general strengthening and therapeutic effect on the human body.
Morning exercises are useful for everyone: men, women, children, the elderly, professional athletes, simple fitness enthusiasts and those who do not exercise at all.
It stimulates muscle fibers, gives energy and strength, has a beneficial effect on the functioning of vital organs and systems, improves general physical well-being, increases immunity and promotes gradual weight loss.
Daily morning fitness training is a healthy habit that will give you energy and a good mood for the whole day, start metabolic processes in the body, normalize your well-being and improve mental abilities and performance. This activity is an effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.