Anyone who decides to lose extra pounds will help speed up this process with morning exercises for weight loss. A few simple exercises will invigorate, improve mood and tone muscles. You will straighten your back. Will keep your stomach tight and slowly, without much exertion, lose weight.
Charging Gain
To really lose weight at home, one fee is not enough. It is necessary to monitor nutrition, make an individual diet, walk more throughout the day. But doing exercises in the morning helps the body to engage in the process of recovery. Doing simple exercises regularly, you set yourself up for the right behavior, accustoming yourself to discipline.
The benefits of morning exercise are as follows:
- You save time going to the gym;
- saturate the body with oxygen;
- cheer yourself up;
- Burn fat and build muscle.
The exercise can be started by lying on the bed. While stretching, you knead the ligaments, preparing the muscles for the load. You can then pull your knees up to your stomach several times, which stretches your absTo wake up early, wash your face with cold water. Choose rhythmic music that you like to exercise, and try to exercise with pleasure.
Excited
What exercises are included in the morning exercises for weight loss? You have known about them since childhood, because you demonstrated them in physical education classes. It is time to refresh your memory, regain your flexibility and mobility.
First, prepare a place at home where you will exercise. There should be no foreign objects and sharp corners. Since some exercises are done lying down, take a sports mat. For men, you install a horizontal bar in the apartmentCan and buy dumbbells.
- First, exercises are performed for the cervical vertebrae. These are the heads back and forth, left and right, as well as rotations.
- Next, interlock the hands, clench them into fists and make rotational motions.
- Make circular motions with your hands to stretch your joints. You can do 3-4 rotations, first in one direction, then the other.
- Don't forget to warm up your toes and feet. To do this, stand with your feet shoulder-width apart and make a rolling movement from your toes to your toes, like your toes.
As a result of the warm-up, you will warm up the muscles, preparing yourself for more difficult exercises. Note that the warm-up can also be started while lying in bed, and can be finished by walking around the roomIs.
basic exercises
After warming up the neck and arms, you can move on to exercises for the body. This is rotating the torso by lifting it up, bending it, twisting it, leaning back. Then you need to focus on the press. needed.
- The exercise is performed lying on your back, knees bent. Raise and lower your pelvis ten times. Try to raise it as high as you can.
- Elevate your upper body without straining your neck or lifting your feet off the floor. If this doesn't work, you can fix this by sliding the legs down the closet or asking a relative to hold themThis exercise should be learned to do at least 20 times.
- From the prone position, raise your legs to a slight angle (up to 45 °), the torso remains pressed to the floor. For many people, this exercise is too difficult, but it helps to strengthen the press. As much as possibleRepeat it if you can.
If you want to lose weight on home legs, you can not do without squats. They should be performed with a flat back, feet shoulder-width apart or slightly wider, knees looking outward when sittingIn good condition people will be able to sit 30-40 times without any problem.
Pay attention to lying down and do push-ups as often as possible. A good result for losing weight is the rotation of the hula hoop at the waist. But its implementation will require more space in the apartment.
Jumping rope is suitable for reducing leg weight. The more times you jump, the better. Don't jump rope, then lean forward and swing, which is useful for strengthening leg muscles.
You can develop your own exercises for the 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 bring you joy and not overstrain. They are followed by a feeling of pleasure, whereas after a serious workout you want to rest.
Difference between charging in women and men
Many people believe that weights should be more for men in order to lose extra pounds. But in fact, a set of exercises for men can be the same as for women. The most important thing in exercise is their regularity. You need to order andTime of execution must be observed, skipping days are not allowed.
Men need to exercise for the legs in the same way that women do for the back and arms. But men can have their own problem areas. The main function 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 the training of the press;
- include dumbbells in your arsenal to increase the load on your hands;
- If there is a horizontal bar, do not forget about pulling up.
After charging, you need to take a shower and have breakfast. For breakfast, protein foods and slow carbohydrates are best. It can be porridge, cottage cheese, scrambled eggs, vegetable salad. Sweet coffee or teaIt is necessary to refuse, juice can be drunk only naturally, without sugar and preservatives. And, of course, there should be no sweet buns, bagels and cakes. Think about your diet in advance, and then for youLosing weight will not be difficult.