Many people dream of a slim, chiseled figure and a beautiful toned body. But desire alone is not enough: results do not come to those who do nothing. And arguments about the lack of time and money to visit fitness clubs are just excuses. There are many ways to lose weight at home. One of them is daily exercise with exercises for the whole body.
Without additional equipment and expensive equipment, devoting half an hour a day to physical activity, you can not only improve your figure, but also significantly improve your overall physical well-being.
The importance of morning physical training for weight loss
Morning exercise not only helps you wake up, cheers up and gets rid of drowsiness. It triggers all vital processes in the body, activates brain functions, normalizes blood pressure, increases a person's performance and resistance to stress.
Weight loss is most effective in the morning. In the first half of the day, the body reacts more productively to the load: metabolic processes are activated and fat reserves are burned. Physical training in the morning alleviates the feeling of hunger and prevents overeating.
Key rules for morning exercises for weight loss
In order for morning workouts to benefit the body, trigger metabolic processes and weight loss and provide the necessary energy for the whole day, they should be based on the following rules.
- The training complex should contain exercises involving all major muscle groups.
- You need to start training from top to bottom: from head to toe.
- It is best to increase the load gradually as the body's physical strength and endurance increases.
- Don't skip physical activity: you need to exercise every day.
- The duration of lessons must be at least 15 minutes per day.
- Rest intervals between exercises should be minimal.
- It is advisable to regularly change the training program, supplementing it with new exercises and complicated modifications of familiar sports elements.
- It is best to exercise while listening to your favorite music.
- You should not eat anything one hour or more before classes start. Half an hour before training, you are allowed to drink a glass of warm water. This will normalize digestion and help remove waste from the body.
- A contrast shower after morning fitness will double the effectiveness of your workout, increase the body's immune functions and strengthen and tone blood vessels.
- Make sure you follow the right daily routine. Night sleep should last at least 6 hours.
- The training room must be well ventilated beforehand.
A set of effective exercises for morning exercises for weight loss
Morning exercises, like any other fitness workout, should include a warm-up part, a basic block of exercises and end with several stretching elements.
Basic training complex for every day:
- tilting the head forward, backward, and sideways;
- circular rotations of the head, shoulders, arms;
- bend to the sides and towards the feet;
- pelvic rotation;
- run in place with high knees;
- bring your arms with weights at your belt to strengthen the biceps and latissimus dorsi (you can use dumbbells or bottles filled with water or sand as weights);
- push-ups to strengthen the arms, work the muscle fibers of the back, chest and shoulder girdle;
- body lifts from a lying position, V-shaped twists, straight leg lifts connected together to strengthen the abdominal press;
- squats to work the buttocks and thighs;
- classic lunges forward to eliminate the manifestations of cellulite and form a rounded shape of the gluteal muscles;
- swing your legs while standing and on all fours to strengthen your hips and butt;
- all plank-type exercises to strengthen core muscles;
- bending toward the feet from a seated position to gently stretch the back muscles and hips;
- stretch the spine from a standing position near the wall (with arms raised, palms crossed).
Each fitness element should be repeated 10-20 times. Choose the pace that suits you best to avoid shortness of breath and intense fatigue.
The basic training complex can be supplemented with any exercise of appropriate physical activity. It all depends on the training goals, problem areas and personal preferences of the interpreter.
Useful types of fitness
You can diversify your morning exercises with various additional fitness options:
- Hula Hoop rotation: helps eliminate excess fatty tissue in the stomach and hips, significantly reduces waistline.
- Skipping rope: effective for strengthening the lower extremities, eliminating the appearance of cellulite on the thighs and buttocks, increasing the body's endurance and normalizing the functioning of the cardiovascular system.
- Gymnastics according to the Tabata protocol: allows you to improve your own body and improve your general physical well-being in the shortest possible time.
- Breathing exercises: has a beneficial effect on the functioning of vital organs and systems, accelerates metabolic and fat burning processes, increases immunity, normalizes the functioning of the central nervous system, improves the processes of oxygen exchange betweencells and tissues.
- Jogging: helps strengthen the cardiovascular system, improves mobility of the joint-ligament system, accelerates blood and lymphatic circulation.
- Sports walking or Nordic walking: has a complex general strengthening effect and a healing effect on the human body.
Morning exercises are useful to everyone: men, women, children, elderly people, professional athletes, ordinary fitness enthusiasts and those who do not play sports at all.
It tones muscle fibers, provides energy and strength, has a beneficial effect on the functioning of vital organs and systems, improves general physical well-being, increases immunity and promotes gradual weight loss.
Daily morning physical training is a healthy habit that will give you energy and good mood for the whole day, start metabolic processes in the body, normalize your well-being and improve your mental abilities and performance. This activity constitutes effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.