Anyone who decides to lose extra pounds will help speed this process up with morning weight loss exercises. A few simple exercises will invigorate, improve mood and tone muscles. You will keep your back straighter, you will tighten your stomach 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, make an individual diet, move more during the day. But exercise in the morning helps you get involved in the body's healing process. By regularly doing simple exercises, you prepare yourself for the right behavior, you get used to discipline.
The benefits of morning exercise are as follows:
- save time by visiting the gym;
- saturate the body with oxygen;
- rejoice;
- burn fat and build muscle.
Exercises can be started while lying in bed. Stretching, knead the ligaments, prepare the muscles for the load. Then you can raise the knees up to the stomach several times, thereby straining the abs. To wake up faster, wash your face with cold water. Choose the rhythmic music you like for the exercises and try to train with joy.
Warm up
What exercises consist of morning exercises for weight loss? You have known them since childhood, because you performed them in physical education classes. It's time to refresh your memory, regain flexibility and mobility.
First, prepare a place at home where you will perform the exercises. There should be no foreign objects and sharp edges. Since some exercises are performed lying down, get yourself a sports mat. For men, you can install a horizontal bar in the apartment and buy dumbbells.
- First, exercises for the cervical vertebrae are performed. These are head tilts back and forth, left and right, as well as rotation.
- Then, knead your hands, clenching them into fists and performing rotational movements.
- Make circular movements with your hands to stretch the joints. You can do 3-4 rotations, first in one direction, then in the other.
- Don't forget to warm your toes and toes. To do this, put your feet shoulder-width apart and make rotational movements from the toes to the heels, like on the toes.
As a result of warming up, you will warm up the muscles, prepare yourself for more difficult exercises. Note that the warm-up can be started while you are still lying on the bed and finished while you are already walking around the room.
Basic exercises
After warming up your neck and arms, you can proceed to exercises for the body. It involves twisting the torso with the arms raised, inclinations, rotations, back bends. So you need 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.
- Raise your upper body without straining your neck or lifting your legs off the floor. If that doesn't work, you can fix the legs by sliding them under the closet or by asking a relative to keep them. This exercise must be learned to do it at least 20 times.
- From a prone position, raise your legs at a slight angle (up to 45 °), the torso remains pressed to the floor. For many, this exercise is very difficult, but it helps strengthen the press. Repeat as much as you can.
If you want to lose weight with your legs at home, you can't do without squats. They should be performed with a flat back, with the legs shoulder-width apart or slightly wider, the knees should look outward when squatting. People in good shape will be able to sit down 30-40 times without any problems.
Focus on lying down and lifting yourself 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, more space will be needed in the apartment.
For the weight loss of the legs, it is suitable for jumping rope. The more you jump, the better. No skipping ropes, so lunge forward and swing, which is helpful in strengthening the leg muscles.
You can develop your own set of leg, glute and waist exercises and perform them every morning. In total, charging should take 30-40 minutes.
Don't confuse exercise with exercise. Morning exercises should give you pleasure and not overload. After them, there is a feeling of cheerfulness, while after a serious workout you feel like relaxing.
Differences between charging in women and men
Many believe that for men the load should be greater in order to lose extra pounds. But in reality, a set of exercises for men can be the same as for women. The most important thing in the exercises is their regularity. It is necessary to follow the order and time of execution, it is not allowed to skip days.
Men need to do leg exercises the same way women do back and arm exercises. But men can have their own problem areas. If women are trying to shed extra pounds from the hips and waist, for men the main task is usually to tighten the abdomen and strengthen the arms. For men you can:
- increase the number of pushups;
- pay more attention to the formation of the press;
- include dumbbells in your arsenal to increase the load on your hands;
- if there is a horizontal bar, don't forget to pull up.
After charging, you need to shower and have breakfast. For breakfast, protein foods and slow carbohydrates are best. It can be porridge, cottage cheese, scrambled eggs, vegetable salad. It is necessary to refuse sweet coffee or tea, juices can be drunk only natural, without added sugars and preservatives. And, of course, there should be no sweet buns, bagels and cakes. Think about your diet in advance and then it won't be difficult for you to lose weight.