Anyone who decides to shed extra pounds will help speed up this process with morning weight loss exercises. A few simple exercises will invigorate, improve your mood and tone your muscles. You will keep your back straight, tighten your stomach, and gradually, without undue effort, you will lose weight.
billing benefits
To really lose weight at home, one load is not enough. It is necessary to monitor nutrition, have an individualized diet, move more throughout the day. But exercising in the morning helps to get involved in the body's healing process. By doing simple exercises regularly, you prepare yourself for the right behavior, you get used to discipline.
The benefits of morning exercise are as follows:
- you save time by visiting the gym;
- saturate the body with oxygen;
- cheer up;
- burn fat and build muscle.
Exercises can be started lying in bed. Stretching, you knead the ligaments, prepare the muscles for the load. Then you can pull your knees up to your stomach several times, straining your abdomen. To wake up faster, wash your face with cold water. Choose the rhythmic music you like for the exercises and try to exercise with joy.
Heating
What exercises do morning weight loss workouts consist of? You've known them since childhood, because you practiced 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 do the exercises. There should be no foreign objects and sharp corners. Since some of the exercises are performed lying down, grab a sports mat. For men, you can install a horizontal bar in the apartment and buy dumbbells.
- First, exercises for the cervical vertebrae are performed. These are forward and backward, left and right head tilts as well as rotation.
- Then, knead your hands, making them into fists and performing rotational movements.
- Make circular motions with your hands to stretch your joints. You can do 3-4 rotations, first in one direction, then in the other.
- Don't forget to warm your toes and feet. To do this, spread your feet shoulder-width apart and make rolling motions from your toes to your heels, as with your toes.
As a result of the warm-up, you will warm up your muscles, prepare for more difficult exercises. Note that the warm-up can be started while lying in bed and finished already walking around the room.
Basic exercises
After warming up your neck and arms, you can proceed with the body exercises. This is twisting the torso with the arms raised, bends, rotations, bending back. So you need to pay attention to the press.
- The exercise is performed lying on your back, with your knees bent. Raise and lower your pelvis ten times. Try to lift 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 out, you can fix the legs by sliding them under the closet or asking one of the relatives to hold them. This exercise must be learned to do at least 20 times.
- From a prone position, lift the legs at a slight angle (up to 45°), the torso remains pressed against the floor. For many, this exercise is very difficult, but it helps to strengthen the press. Repeat as often as possible.
If you want to lose weight on your legs at home, you can't do without squats. They should be performed with a straight back, legs shoulder-width apart or slightly wider, knees should look out when squatting. People in good shape will be able to sit 30 to 40 times without a problem.
Focus on lying down and push up as many times 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 needed.
For leg weight loss, jumping rope is suitable. The more times you jump, the better. No jumping rope, so jump forward and swing, which is helpful for strengthening your leg muscles.
You can develop your own set of exercises for your legs, buttocks and waist and do them every morning. In total, charging should take 30-40 minutes.
Don't confuse exercise with exercise. Morning exercises should give you pleasure and not overwhelm you. After them there is a feeling of exhilaration, while after a serious workout you want to relax.
Differences between billing in women and men
Many believe that for men, the load must be greater to lose extra pounds. But in reality, a set 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 execution time, skipping days is not allowed.
Men need to do leg exercises the same way women do their back and arms. But men can have their own problem areas. If women are trying to shed extra pounds from the hips and waist, for men the main task is usually to tighten the abs 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 hands;
- if there is a horizontal bar, be sure 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 be drunk only natural, without added sugar and preservatives. And, of course, there should be no sweet rolls, bagels and cakes. Think about your diet in advance and then it won't be difficult to lose weight.