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 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 exercises for the whole body.
Without additional equipment or expensive equipment, by dedicating half an hour a day to physical activity, you will not only be able to improve your own figure, but also significantly improve your overall physical well-being.
The importance of morning physical training to lose weight
Morning exercise not only helps you wake up, cheer up and get rid of drowsiness. Activates all vital processes in the body, activates brain function, normalizes blood pressure, increases human performance and resistance to stress.
Losing weight 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. Morning physical training dulls the feeling of hunger and prevents overeating.
Key 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 energy boost for the whole day, they should be based on the following rules.
- The training complex should contain exercises that involve all major muscle groups.
- You must start training from top to bottom: from head to toe.
- It is best 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 must be at least 15 minutes per day.
- Rest intervals between exercises should be minimal.
- It is advisable to periodically modify the training program, supplementing it with new exercises and complicated modifications of familiar sports elements.
- It is better to train while listening to your favorite music.
- You should not eat anything an hour or more 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 tone blood vessels.
- Make sure you follow the correct daily routine. Nighttime sleep should last at least 6 hours.
- The training room must be well ventilated beforehand.
An effective set of 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 several stretching elements.
Basic training complex for every day:
- tilt your head forward, backward and to the sides;
- circular rotations of head, shoulders, arms;
- leaning to the sides and towards the feet;
- pelvic rotation;
- running on the spot with high knees;
- bring your arms with weights to the belt to strengthen the biceps and latissimus dorsi (you can use dumbbells or bottles filled with water or sand as weights);
- push-ups to strengthen the arms, work the muscle fibers of the back, chest and shoulder girdle;
- body lifts from a lying position, V-shaped twists, straight leg lifts connected to each other to strengthen the abdominal press;
- squats to work glutes and thighs;
- classic forward lunges to eliminate the manifestations of cellulite and form a rounded shape of the gluteal muscles;
- swing your legs from a standing position and on all fours to strengthen your hips and glutes;
- all plank-type exercises to strengthen core muscles;
- lean toward your feet from a sitting position to gently stretch your back and hip muscles;
- stretch the spine from a standing position near the wall (with arms raised and palms crossed).
Each fitness element must be repeated 10 to 20 times. Choose the pace that is optimal 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 training goals, problem areas and personal preferences of the performer.
Useful types of fitness
You can diversify your morning exercises with several additional fitness options:
- Hula Hoop Rotation: Helps eliminate excess fatty tissue on the stomach and hips, significantly reduces waist size.
- Jumping rope: effective in strengthening the lower extremities, eliminating the appearance of cellulite on the thighs and buttocks, increasing the body's resistance and normalizing the functioning of the cardiovascular system.
- Gymnastics according to the Tabata protocol: allows you to improve your own body and improve your general physical well-being in the shortest time possible.
- Breathing exercises: has a beneficial effect on the functioning of vital organs and systems, accelerates metabolic and fat burning processes, increases immunity, normalizes the functioning of the central nervous system, improves oxygen exchange processes between cells and tissues .
- Jogging: helps strengthen the cardiovascular system, improves the mobility of the joint-ligamentous apparatus, accelerates blood circulation and lymphatic flow.
- Sports or Nordic walking - has a complex general strengthening effect and healing effect on the human body.
Morning exercises are useful for everyone: men, women, children, seniors, professional athletes, fitness enthusiasts and those who do not play any sports.
It tones muscle fibers, provides 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 physical training is a healthy habit that will give you energy and good mood throughout the day, start metabolic processes in the body, normalize your well-being and improve your mental abilities and performance. This activity is an effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.