Many people dream of a slim, toned body and a beautiful, well-shaped body. But desire alone is not enough: results do not come to those who do nothing. And lack of time and money to go to fitness clubsArguments about are just excuses. There are many ways to lose weight at home. One of them is daily exercise with exercises for the whole body.
By devoting half an hour a day to physical activity, without additional equipment and expensive equipment, you can not only improve your own figure, but also significantly improve your general physical well-being.
Importance of morning fitness training for weight loss
Morning exercise not only helps you wake up, feel happy and get rid of drowsiness. It triggers all vital processes in the body, activates brain function, normalizes blood pressure, a person's performance and stress. Increases resistance to.
Losing weight 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. Morning fitness training reduces the feeling of hunger. Reduces and prevents overeating.
Main rules of morning exercise for weight loss
In order for morning workouts to benefit the body, speed up metabolic processes and give the necessary boost of weight loss and energy for the whole day, they should be based on the following rules.
- The training complex should include exercises that involve all major muscle groups.
- You should start training from top to bottom: head to toe.
- As the body's physical strength and stamina increases, it is better to increase the load gradually.
- Don't give up physical activity: You need to exercise every day.
- The duration of classes should be at least 15 minutes daily.
- The rest interval between exercises should be minimal.
- It is advisable to regularly revise the training program, supplementing it with new exercises and complex modifications of familiar game elements.
- It is better to train while listening to your favorite music.
- You should not eat anything for an hour or so before the start of classes. Half an hour before training, you are allowed to drink a glass of warm water. This will normalize digestion and help flush out waste products 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 to follow the correct daily routine. Night sleep should be at least 6 hours.
- The training room should be fully ventilated beforehand.
An effective set of morning exercises for weight loss
Morning exercises, like any other fitness workout, should include a warm-up part, a block of basic exercises and end with several stretching elements.
Basic training complex for every day:
- tilting the head forward, backward and to the side;
- Circular rotation of the head, shoulders, arms;
- Leaning to the sides and down toward the feet;
- pelvic rotation;
- Running in place with high knees;
- Bring your arms to your belt with weights 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, working the muscle fibers of the back, chest and shoulder girdle;
- Raising the body from a lying position, folding into a V-shape, raising straight legs joined together to strengthen abdominal pressure;
- squats to work the buttocks and thighs;
- Classic forward lunges to get rid of cellulite manifestations and form a rounded shape of the gluteal muscles;
- Stand up and rotate your legs to strengthen your hips and buttocks;
- All plank-type exercises to strengthen core muscles;
- Bending the legs from a sitting position to gently stretch the back muscles and hips;
- Stretching the spine while standing near a wall (with arms raised, palms crossed).
Each fitness element should be repeated 10-20 times. Choose the pace that is optimal for you to avoid shortness of breath and severe fatigue.
The basic training complex can be complemented with any exercises of suitable physical activity. It all depends on the training goals, problem areas and personal preferences of the performer.
Useful types of fitness
You can diversify your morning exercises with various additional fitness options:
- Hula Hoop Rotation: Helps eliminate excess fat tissue on the abdomen and hips, significantly reducing waist size.
- Jumping rope: effective for strengthening the lower limbs, getting rid of 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 body in the shortest possible time and improve your general physical health.
- Breathing exercises: has a beneficial effect on the functioning of vital organs and systems, accelerates metabolism and fat burning processes, increases immunity, normalizes the functioning of the central nervous system, oxygen exchange processes between cells and tissues. Improves.
- Jogging: helps to strengthen the cardiovascular system, improves the mobility of the joint-ligamentous apparatus, accelerates blood circulation and lymph flow.
- Sports or Nordic walking: has a complex general strengthening effect and healing effect on the human body.
Morning exercise is useful for everyone: men, women, children, the elderly, professional athletes, ordinary fitness enthusiasts and those who do not play sports at all.
It tones muscle fibers, supplies energy and strength, has a beneficial effect on the functioning of vital organs and systems, improves general physical health, increases immunity and promotes gradual weight loss. .
Daily morning fitness 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 mental abilities and performance. This activity helps the musculoskeletal system, heart and blood vessels. Is an effective prevention of the development of diseases.