Anyone who decides to lose extra pounds will help speed up this process with morning weight loss exercises. A few simple exercises will strengthen, improve your mood and tone your muscles. You will keep your back straight, tighten your stomach and gradually, without straining, lose weight.
Benefits of charging
To really lose weight at home, one charge is not enough. It is necessary to follow the diet, make an individual diet, move more during the day. But morning exercise helps you get involved in the body’s healing process. By doing simple exercises regularly, you set yourself up for the right behavior, you get used to discipline.
The benefits of morning exercise are as follows:
- save time on gym visits;
- saturate the body with oxygen;
- rejoice;
- burns fat and builds muscle.
You can start the exercises lying down in bed. By stretching, you knead the ligaments, you prepare the muscles for the load. Then you can pull your knees up to your stomach a few times and thus tense your abdominal muscles. To wake up faster, wash your face with cold water. For exercises, choose rhythmic music that you like and try to practice with joy.
Warming up
What exercises do morning weight loss exercises consist of? You have known about them since childhood, because you performed them in physical education classes. It’s time to refresh your memory, regain your 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 of the exercises are performed lying down, get a sports mat. For men, you can place a horizontal bar in the apartment and buy dumbbells.
- Exercises for the cervical vertebrae are performed first. These are head tilts back and forth, left and right, as well as rotation.
- Then knead your hands, squeeze them into your fists and perform rotational movements.
- Perform circular movements with your hands to stretch your wrists. You can make 3-4 rotations, first in one direction, then in the other.
- Remember to warm your toes and feet. To do this, place your feet shoulder-width apart and make rolling movements from toes to heels, as on toes.
As a result of warming up, you will warm up your muscles, prepare for heavier exercises. Keep in mind that you can start warming up while you are still lying on the bed, and finish while you are already walking around the room.
Basic exercises
After warming up your neck and arms, you can continue with body exercises. This is twisting the torso with raised arms, tilts, rotations, bending backwards. Then you have to pay attention to the press.
- The exercise is performed lying on your back, bent knees. Raise and lower the pelvis ten times. Try to raise it as high as possible.
- Lift your upper body without straining your neck or lifting your legs off the floor. If it fails, then you can fix your legs by putting them under the closet or asking a relative to hold them. You must learn to do this exercise at least 20 times.
- Lift your legs from a lying position at a slight angle (up to 45 °), the torso remains pressed to the floor. For many, this exercise is very difficult, but it helps to strengthen the press. Repeat as much as you can.
If you want to achieve weight loss at home on your feet, then you can't do without squats. Perform them with a straight back, with feet shoulder-width apart or slightly wider, knees when squatting facing outwards. People in good shape will be able to sit 30-40 times without any problems.
Focus on lying down and push yourself as many times as you can. A good result for weight loss is the rotation of the hula hoop in the waist. But its implementation will require more space in the apartment.
A jump rope is suitable for losing weight. The more times you jump, the better. No jumping rope, then stepping forward and swinging, which is useful for strengthening 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.
Don’t confuse exercise with exercise. Morning exercises should give you pleasure, not overwork. After them there is a feeling of serenity, while after a serious workout you want to relax.
Differences between fillings in women and men
Many believe that for men, the load should be higher in order to lose extra pounds. But in reality, the set of exercises for men can be the same as for women. The most important thing in the exercises is their regularity. You must adhere to the order and time of execution, skipping days is not allowed.
Men should do leg exercises in the same way as women for back and arm exercises. But men can have their problem areas. If women are trying to lose weight from the hips and waist, then the main task for men is usually to tighten the abdomen and strengthen the arms. For men you can:
- increase the number of push-ups;
- pay more attention to press training;
- include dumbbells in your arsenal to increase the load on your arms;
- if there is a horizontal bar, then do not forget to pull.
After charging, you need to take a shower and have breakfast. Protein foods and slow carbs are best for breakfast. It can be porridge, cottage cheese, scrambled eggs, vegetable salad. Sweet coffee or tea should be rejected, juices can be drunk only natural, without the addition of sugar and preservatives. And, of course, there should be no sweet buns, pastries and cakes. Think about your diet in advance and then it will not be difficult for you to lose weight.