Anyone who decides to lose extra pounds will help speed up this process with morning exercises for weight loss. A few simple exercises will revive, improve mood and tone muscles. You will keep your back straight, tense your stomach and lose weight gradually, without overexertion.
Charge compensation
To really lose weight at home, one charge is not enough. It is necessary to monitor nutrition, create an individual diet, exercise more during the day. But exercising in the morning helps to participate in the process of healing the body. By doing simple exercises on a regular basis, you set yourself up for the right behavior, get used to discipline.
The benefits of morning exercises are as follows:
- you save time by visiting the gym;
- saturate the body with oxygen;
- cheer you up;
- burn fat and build muscle.
You can start exercising in bed. Stretching, you knead the ligaments, preparing the muscles for the strain. Then you can pull your knees up to your stomach several times and thereby tighten your abdomen. To wake up faster, wash your face with cold water. Choose rhythmic music that you like to practice and try to practice with joy.
Heating
In what exercises are morning exercises to lose weight? You've known them since childhood, because you showed them in sports classes. It's time to refresh your memory, restore flexibility and mobility.
First, prepare a place at home where you will perform the exercises. There should be no foreign objects and sharp corners. Since some exercises are performed lying down, get yourself a sports mat. For men, you can install a horizontal bar in the apartment and buy a dumbbell.
- First, exercises are performed for the cervical spine. These are head tilts back and forth, left and right, as well as rotation.
- Next, knead your hands, clench them in your fists and perform rotational movements.
- Perform circular movements with your hands to stretch the joints. You can make 3-4 turns, first in one direction, then in the other.
- Do not forget to warm your toes and feet. To do this, place your feet shoulder-width apart and make rolling movements from your toes to your heels, as on your toes.
As a result of the warm-up, you will warm up your muscles, preparing for more difficult exercises. Note that you can start the warm-up while you are still lying on the bed and finish it while you are walking around the room.
Basic exercises
After warming up your neck and arms, you can continue exercising for your body. This is to turn the torso with the arms up, tilt, turn, bend back. Then you need to consider the papers.
- The exercise is performed lying on your back, knees bent. Lift and lower your pelvis ten times. Try to raise it as high as possible.
- Lift your upper body without stretching your neck or lifting your legs off the floor. If this does not work, you can fix your legs by sliding them under the cupboard or asking a relative to hold them. This exercise must be learned to do at least 20 times.
- From a bending position, lift your legs to a slight angle (up to 45 °), your torso remains pressed to the floor. For many, this exercise is very difficult, but it helps to strengthen the pressure. Repeat it as much as you can.
If you want to achieve weight loss home legs, then you can not be without a knee bend. They should be done with a flat back, feet shoulder-width apart or slightly wider, knees should look when you are sitting. People in good shape will be able to sit down 30-40 times without any problems.
Focus on lying down and push up as often as you can. A good result for weight loss is the rotation of the hula hoop at the waist. But for its implementation, more space in the apartment will be required.
For weight loss on the feet, a jumper is suitable. The more often you jump, the better. No jumping rope, then release forward and swing, which is useful for strengthening the leg muscles.
You can develop your own set of exercises for the legs, buttocks and waist and perform them every morning. In total, charging should take 30-40 minutes.
Do not confuse movement with movement. Morning exercises should give you pleasure and not overexertion. After them is cheerful but after serious exercise you want to relax.
Difference in charge between women and men
Many people believe that for men, the load should be more to lose extra pounds. But in reality, a group of exercises for men can be the same as for women. The most important thing in exercises is their regularity. You must follow the order and time of execution, skipping days is not allowed.
Men need to do exercises for the legs in the same way as women for the back and arms. But men can have their own problems. If women are trying to lose extra pounds from the hips and waist, then the main task of men is usually to tighten the abdomen and strengthen the arms. For men, you can:
- increase the number of elbow bends;
- pay more attention to media training;
- have dumbbells in your arsenal to increase the strain on your hands;
- if it is a horizontal pole, then do not forget to pull up.
After charging, you need to take a shower and have breakfast. For breakfast, protein foods and slow carbs are best. It can be porridge, cottage cheese, scrambled eggs, vegetable salad. It is necessary to refuse sweet coffee or tea, juices can only be drunk naturally, without added sugar and preservatives. And of course, there should be no sweet buns, bagels and cakes. Think about your diet in advance and it will not be difficult for you to lose weight.