Morning exercises for weight loss at home: effective exercise

1 July 2021

You can get rid of excess fat through proper nutrition and proper exercise to make your figure perfect. This set of measures also includes morning exercises to lose weight at home, which is very useful for beginners-start your morning with light exercise. At the same time, you should not turn exercise into a comprehensive exercise, because it pursues a different goal-to recharge the body throughout the working day. As for the physical exercises included in the training complex, they aim to achieve muscle tension by exhausting the body.

Benefits of morning exercise

Weight loss exercises in the morning are great for your body. Many people think that drinking a cup of strong coffee can make people feel happy. However, this aromatic beverage contains caffeine, which is hard to say is useful. The benefits of morning exercise are revealed with the regular execution of the complex. They include:

Improve performance. Warming up helps to force blood through the blood vessels more densely. Because of this, the tissues of the body are filled with oxygen and nutrients, which improves memory, speeds up the thinking process, and improves concentration.
Improvement of the body. Stimulating blood flow has a positive effect on the function of the brain and respiratory organs. At the same time, sputum is excreted from the bronchi and lungs, accumulates during sleep, and blood stasis in the veins is eliminated.
I feel better. With a set of simple exercises with uplifting music, you can ensure that your mood lasts. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity) and eliminates the persistent feeling of weakness and irritability.
Eliminate insomnia. Getting up early will help you stick to a certain daily routine. When the biological clock points to the rest time, you will feel tired. Compliance with this system guarantees a good and peaceful sleep.
Strengthen discipline. A person who is accustomed to doing gymnastics on a regular basis is better able to cope with adversity, wake up easily and will not encounter major problems with discipline.

How to do morning exercises at home

Under the condition of following certain rules, with the help of regular exercise in the morning, you can achieve the desired effect and improve the tone of the body. A competent method will help strengthen the muscles of the thighs, buttocks, back and other areas. Combined with proper nutrition, you can get rid of excess fat and make your figure slimmer and more prominent. Basic rules and recommendations:

Since the body wakes up gradually, any strong load immediately after it wakes up will force the heart to suddenly switch to active work, which will have a negative effect on the myocardium.
The best gymnastics in the morning is after which you will feel a surge of vitality and strength. Don't overload your body when you practice, it's mainly to improve the tone of your body, not to build muscle mass.
Some exercises can be done without getting out of bed. These only include warm-up exercises that do not take on special loads-this is not enough to keep you energized throughout the day.
Find the right music. If your complex includes some kind of strenuous exercise, choose a song with a tempo of 140-170 beats per minute. Rhythmic songs will help organize the movements correctly and coordinate breathing with them.
The morning exercise complex is best divided into three stages: warm-up, main and final.
Try to ventilate the room as fresh air is refreshing.
Do not wear clothes that hinder exercise, otherwise it will be very uncomfortable.
Morning exercise and diet are incompatible things. If you feel hungry, drink a glass of water. Do not exercise when you are full.

Morning exercise for weight loss at home

There are both general complexes and individual complexes, which are specially designed for women, men, etc. In any case, try to do a morning exercise of your choice on a regular basis. Exercising weight loss and breathing exercises in the morning will help achieve the desired weight loss results. The training time takes about 10-15 minutes. The most important thing is not to be lazy, but to do everything with enthusiasm and energy.

For women

A weight loss diet is a waste of time and a futile hope for a beautiful body without physical activity. The fewer calories that enter the body, the more calories the body stores. Take a look at the following complex, which is great for women (the number of methods and exercises is best determined by you, starting with the least):

Walk on the spot for 30 seconds, raising your knees.
Lie on your back and bend your knees. Use force to lift the pelvis off the ground, then relax and take the starting position.
Lie on your back and raise your straight leg to form a right angle to the surface. Keep your legs in this position for a few seconds, then gently lower them.
In order to reduce the volume of the hips, alternate lunges with the left and right legs. At the same time, draw your abdomen, straighten your back, and place your hands on your waist.
Do not lift your feet off the floor when doing squats, and keep your arms extended at chest level.
Lie on your back, begin to contract and protrude the abdominal wall rhythmically, and press gently with your hands.

For novices

If you haven't participated in sports for a long time, then give priority to a set of exercises designed for beginners. The main thing is not to overdo it. Fast pace is useless, mainly because of regularity of performance and proper nutrition. Simple exercise plan for morning exercise:

Do a few sets of 10-20 regular squats (depending on your health).
To exercise the press, lie on your back, raise your legs at a right angle to the floor, and then lower them. Do 10-15 times, 3 sets.
To exercise the hips, perform lunges-15 times per leg, 3-4 times.
Exercise bike-do it for as long as possible, at least 1-2 minutes.
Swing your legs. Perform forward and backward, as well as to the sides.
Jump up. Jump 30-40 times-repeat 4 sets.
Finally, stretch your muscles to make them as flexible and warm as possible.

To lose weight fast

Only when combined with proper nutrition and an active lifestyle can you achieve quick results through morning exercises. Each of the following exercises is carried out for 30 seconds, after which you need to rest for 30 seconds and drink about 1/4 cup of water to improve the metabolic process in the body. You cannot eat within 1. 5 hours before and after the complex. In more detail:

Place your feet shoulder-width apart, put your hands together, and lock them above your head. When jumping, put your legs back, open your hands, stretch your arms up and try to clap your palms.
Lie on the floor, spread your arms to both sides, and begin to alternately raise your legs. The angle to the floor should be 90 degrees.
Lean the chair firmly against the wall, alternate legs, and place them on top.
Bend your arms to rest and make your elbows at a 90-degree angle. Lie in this position for 30 seconds and contract the abdominal and thigh muscles.
Lie on your back, bend your knees, and put your hands behind your head. Begin to swing the abdominal muscles so that the elbow touches the knee.
Place your hands on a support such as a sofa, straighten your legs and extend them back. Start doing push-ups without bending your torso.
Keep your legs shoulder-width apart. When doing squats, open your bent knees in different directions, but do not touch the floor and legs with your hips.
Try to do push-ups on one arm, alternately changing it-you definitely need support.
Lie on your side, and then start to raise one leg. Extend the arm on the floor over your head and place the other arm on the floor to form a 90-degree angle. After practicing for 15 seconds, switch to the other side.
Lie on the floor and stretch your arms over your head. At the same time, lift them off the floor with your feet. Try to maintain this position for about 10 seconds. Take more sets.

Suitable for all muscle groups

A great option to lose weight as effectively as possible is to charge all muscle groups at home. First, it is good to do a simple warm-up after going to bed, for example, a circular rotation of the head, hands, shoulders, elbows, ankles, and knees. Play some rhythmic music, because it's hard to wake up without her. A set of exercises:

Jump in place (you can skip rope)-20 times.
Walk 20 times so that the angle between the foot and the knee is 90 degrees.
Squat 10 times, focusing on the hips and knees.
Perform 20 lunges to the side.
Run slightly on the spot and raise your knees.
Do your abs 20 times. To do this, lower your arms along the torso, raise your legs 45 degrees, and then begin to rotate in one direction or the other.
Run so that your heels touch your hips.
Push up from the floor 8-10 times-you can bend your knees.

Charge for 5 minutes

Everyone can make a set of morning exercises to lose weight at home, which takes about 5 minutes. In this case, the most important thing is to warm up, because if you include general body shaping exercises in your plan, the exercise will last at least 10-15 minutes. Approximately complex, designed for 5 minutes:

Turn your head left and right.
Tilt the head from side to side and back and forth.
Rotate the brush outwards and inwards on the forward arm.
The forearm rotates outward and inward.
The shoulder joint rotates forward and backward.
Rotate the foot clockwise and in the opposite direction.
Turn left and right with your feet, tilt from yourself and tilt from yourself.
The rotation of the leg in the knee joint.

Charge for 20 minutes

If your exercise is mainly for weight loss, then you should arrange all exercises correctly. Exercise should last at least half an hour, because body fat starts to decrease after 20 minutes of exercise. The rest time between them should not exceed 1 minute. In addition, please pay attention to the rhythm of your activities. Finally, cool or stretch. complicated:

On the legs and buttocks. Start your activity by walking in place-30-60 seconds. At the same time, try to raise your knees. Then, grab the back of the chair and stand on your toes, and begin to rise and fall for 30-60 seconds. In addition, jump separately on each leg.
On the stomach and sides. Begin to make a circular rotation with the pelvis, while the abdomen needs to be pulled in and out. Lie on your back, press the abdominal cavity with your hands, and begin to protrude the abdominal cavity. Do it 10 times.
On hand. Find the right dumbbell from 1 kg and above. Begin to raise both arms to both sides at the same time for about 30-60 seconds.
On the hips. When lying down, bend your legs to keep your feet on the floor. Start raising your pelvis and move it left and right 6 times in each direction. Take more sets.

Aerobics

Proper and regular fitness exercises in the morning will increase vitality and help lose weight. Do not engage in strenuous physical activity or excessive stress during charging, otherwise charging may be harmful. The heart rate during training should not be higher than 60% of the maximum possible value. The simplest fitness exercise program, very suitable for people without fitness experience:

Start your morning exercise by walking relatively quickly for 10 minutes. If you raise your knees, you will feel a pleasant tension in your muscles within a few minutes.
Next, do 3 sets of 10-15 squats without any weight (depending on the feeling).
Continue to exercise to lose weight and do push-ups from the floor in the same pattern-3 sets of 10-15 reps.
Next, do any abdominal exercises that interest you. After charging, there should be no increase in blood pressure or shortness of breath. Increase the number of repetitions over time.

dance

This morning exercise for weight loss at home is not more effective than the other options described. Dance gymnastics refers to comprehensive gymnastics exercises carried out with a specific musical rhythm. Such courses are widely used to cultivate flexibility and coordinated sports. Start your workout with a slight warm-up. It is worth using a special video course in order to visually see the implementation of all elements. Helpful hints:

Dance weight loss and morning exercises at home, choose a spacious room, there will be no foreign objects.
The floor covering must be non-slip to prevent injury.
For musical accompaniment, please connect the speakers to your computer-you should not bring your phone or player, as it will only interfere with the process.
During the morning dance exercises, you should not be distracted by anything.
Choose more comfortable, loose-fitting clothes. The sports suit is perfect.
If you observe your movements in the mirror, you will get more benefits.

round

This exercise is considered a very effective way to remove excess fat. Its main goal is to exercise all the muscles of the body in one day. Its purpose is not to build muscle mass, but to do it at high intensity at the same time. For its implementation, 10-12 exercises were selected for all parts of the body. Repeat 2-3 times in a circle, resting for about 30 seconds between sets. In a circle, repeat each exercise 10 to 50 times. You need to do it 2-3 times a week. The classic circuit training complex includes:

Squat. Aims to form the gluteal muscles.
push ups. Exercise the muscles of the arms and chest.
Emphasize squatting. The starting position is the same as the push-up, followed by the transition from jumping to squatting position.
Jumping "starfish". When jumping, stretch your legs and arms to your sides. Jump as fast as possible.
Swing news. Moreover, whether it is the upper or lower level.
rope skipping. Good aerobic exercise.
Shuttle Baker. You need to run as fast as possible.