Anyone who decides to lose weight will help speed up this process with morning exercises to lose weight. A few simple exercises will invigorate, improve mood and tone muscles. You will keep your back straight, tighten your abdomen and gradually, without overexertion, you will lose weight.
Benefits of charging
To really lose weight at home, one charge is not enough. It is necessary to monitor nutrition, to make an individual diet, to move more throughout the day. But morning exercises help to get involved in the healing process of the body. By doing simple exercises regularly, you adjust to the right behavior, you get used to discipline.
The benefits of morning exercises are as follows:
- save time visiting the gym;
- saturates the body with oxygen;
- rejoice;
- burning fat and building muscle.
Exercise can begin while lying in bed. Stretching, kneading the ligaments, preparing the muscles for the load. You can then pull your knees up to your abdomen several times, thus tensing your abdomen. To wake up faster, wash your face with lukewarm water. Choose rhythmic music that you like for exercise, and try to train 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 or sharp corners. Since some of the exercises are performed lying down, take a sports mat. For men, you can install a horizontal bar in the apartment and buy dumbbells.
- Exercises for the cervical spine are performed first. These are tilting the head back and forth, left and right, as well as turning.
- Then knead your hands, clenching them into fists and making rotational movements.
- Make circular motions with your hands to stretch your joints. You can make 3-4 turns, first in one direction, then in the other.
- Be sure to warm your toes and feet. To do this, place your feet shoulder-width apart and make rolling movements from your toes to your heels, like your toes.
As a result of the warm-up you will warm up the muscles, you will prepare for more difficult exercises. Keep in mind that the warm-up can start while you are still lying on the bed and end while you are already walking around the room.
Basic exercises
Once you warm up your neck and arms, you can start exercising for your body. This is a twisting of the torso with raised arms, tilts, turns, bending back. Then you have to pay attention to the press.
- The exercise is performed lying on your back, knees bent. Raise and lower your 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 that doesn't work, then you can fix the legs by putting them under the closet or asking a relative to hold them. This exercise must be learned to do at least 20 times.
- From a lying position, lift your legs at a slight angle (up to 45 °), 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 not do without squats. They should be performed with a flat back, with feet shoulder-width apart or slightly wider, knees should face outwards while squatting. People in good shape will be able to sit 30-40 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 will need more space in the apartment.
Rope jumping is suitable for losing weight. The more times you jump, the better. Without jumping rope, then throw forward and swing, which is useful for strengthening the muscles of the legs.
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.
Do not confuse exercise with exercise. Morning exercises should give you pleasure, not stress. After them there is a feeling of cheerfulness, while after a serious workout you want to relax.
Differences between charging for women and men
Many believe that for men the load should be greater in order to lose weight. But in reality, the set of exercises for men may be the same as for women. The most important thing in the exercises is their regularity. You must follow the order and time of execution, do not miss days.
Men should do leg exercises in the same way as women do back and arm exercises. But men can have their own problem areas. If women are trying to lose weight from the hips and waist, then for men the main task 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 be sure to pull up.
After charging you should 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. It is necessary to refuse sweet coffee or tea, the juices can be drunk only natural, without added sugar and preservatives. And, of course, there should be no sweet rolls, pretzels and cakes. Think about your diet in advance and then it will not be difficult for you to lose weight.