Anyone who decides to lose extra pounds will help speed up this process with morning exercises to lose weight. A few simple exercises will revive, improve mood and tone muscles. You will keep your back straight, your stomach tight, and you will lose weight slowly, without excessive tension.
Advantages of filling
One charge is not enough to really lose weight at home. You need to control your diet, diet individually, and exercise more during the day. But morning exercise helps the body participate in the healing process. By doing simple exercises on a regular basis, you prepare yourself for the right behavior and teach discipline.
The benefits of morning exercise are:
- you save time to visit the gym;
- to saturate the body with oxygen;
- make yourself happy;
- burn fat and build muscle.
You can start training while lying in bed. Stretching stretches, kneads the ligaments, prepares the muscles for the load. Then you can pull your knees up to your abdomen several times, thereby tightening the abdominal muscles. Rinse your face with cool water to wake up faster. Choose your favorite rhythmic music for rehearsals and try to rehearse with joy.
Warm up
What are the morning exercises to lose weight? You know them from childhood because you play them in physical education classes. It's time to refresh your memory, restore your elasticity and mobility.
First, prepare a place to exercise at home. There should be no foreign objects and sharp corners. Get a sports mattress, as some of the exercises are performed by stretching. In the apartment for men you can install a horizontal bar and buy dumbbells.
- First, exercises are performed for the cervical spine. These are tilting the head back and forth, left and right, as well as rotation.
- Then knead your hands, clench your fists and make rotational movements.
- Make circular movements with your hands to lengthen your joints. You can do 3-4 rotations in one direction first, then in the other.
- Remember to warm your toes and feet. To do this, separate your feet shoulder-width apart and make rolling movements from your toes to your heels as you would your toes.
As a result of warming up, you will warm up your muscles and prepare yourself for more difficult exercises. Note that warming can start while still lying in bed and end when you are already walking around the room.
Basic exercises
After warming up your neck and arms, you can continue exercising for your body. This is to bend, bend, rotate, and bend the body with the arms raised. Then you need to pay attention to the press.
- The exercise is performed with the back bent and the 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 ground. If that doesn't work, you can fix it by sliding your feet under the cupboard or asking one of your relatives to hold it. You need to learn to do this exercise at least 20 times.
- From a prone position, lift your legs at a slight angle (up to 45 °) so that the trunk remains pressed to the ground. For many, this exercise is very difficult, but it helps to strengthen the press. Repeat as much as you can.
If you want to lose weight on your feet at home, you can't do without squats. They should be performed with a straight back, feet shoulder-width apart or slightly wider, and knees should face outwards when squatting. People in good shape will be able to sit 30-40 times without any problems.
Focus on sleeping and push as high as you can. A good result for weight loss is the rotation of the hula hoop at the waist. However, more space will be required for its implementation.
Suitable for skipping rope to lose weight on the legs. The more you jump, the better. Do not jump rope, then jump forward and swing, which is useful to strengthen the leg muscles.
You can prepare your own set of exercises for the legs, hips and waist and exercise every morning. In general, charging should take 30-40 minutes.
Do not mix sports with sports. Morning exercises should give you pleasure and not overload. There is a feeling of joy after them, you want to relax after a serious workout.
Differences between charging in women and men
Many believe that men need more weight to lose extra pounds. But in fact, the set of exercises for men may be the same as for women. The most important thing in training is their regularity. You must follow the rules and time of execution, you are not allowed to skip days.
Men should do exercises for the legs, back and arms as women. But men can have their own problem areas. While women are trying to lose extra pounds from the hips and waist, the main task for men is usually to squeeze the abdomen and strengthen the arms. For men, you can do the following:
- increase the number of shocks;
- to pay more attention to the training of journalists;
- add dumbbells to your arsenal to increase the load on your hands;
- If you have a horizontal bar, then be sure to pull it up.
After recharging, you need to take a shower and eat 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 avoided, juices can only be drunk naturally, without added sugar and preservatives. And, of course, there should be no sweet breads, pretzels and cakes. Think about your diet in advance, then it will not be difficult for you to lose weight.