Many people dream of a slender, chiseled figure and a beautiful, toned body. But desire alone is not enough: results are not enough for those who do nothing. And arguments about the lack of time and money to go to gyms 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, by devoting half an hour a day to physical activity, you can not only improve your own 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, cheer up and get rid of drowsiness. It triggers all vital processes in the body, activates brain function, normalizes blood pressure, increases a person's performance and resistance to stress.
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 physical training reduces the feeling of hunger and prevents overeating.
Main 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 boost of energy for the whole day, they must be based on the following rules.
- The training complex must contain exercises that involve all major muscle groups.
- You must start training from top to bottom: from head to toe.
- It is better to increase the load gradually as the body's physical strength and endurance increase.
- Don't skip physical activity: you need to exercise every day.
- The duration of classes must be at least 15 minutes per day.
- Rest intervals between exercises should be kept to a minimum.
- It is advisable to regularly modify the training program, supplementing it with new exercises and complicated modifications of familiar sports elements.
- It's best to train while listening to your favorite music.
- You should not eat anything an hour or later before classes start. Half an hour before training, you can drink a glass of warm water. This will normalize digestion and help remove waste from the body.
- A contrast shower after morning exercise will double the effectiveness of your workout, boost the body's immune functions, and strengthen and tone blood vessels.
- Make sure you follow the correct daily routine. Night sleep should last at least 6 hours.
- The training room must be well ventilated beforehand.
An effective set of morning exercises for weight loss
Morning exercises, like any other fitness workout, should consist of a warm-up part, a block of basic exercises and end with several stretching elements.
Basic training complex for every day:
- tilt your head forwards, backwards and to the sides;
- circular rotations of the head, shoulders, arms;
- curving sideways and down towards the feet;
- pelvic rotation;
- run in place with high knees;
- bring your arms with weights to your belt to strengthen your 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 raises from a lying position, V-shaped twists, straight leg raises connected together to strengthen abdominal pressure;
- squats to work glutes and thighs;
- classic forward lunges to get rid of cellulite manifestations and form a rounded shape of the gluteal muscles;
- swing your legs while standing and on all fours to strengthen your hips and buttocks;
- all plank-type exercises to strengthen core muscles;
- lean toward your feet from a seated position to gently stretch your back and hip muscles;
- lengthen your spine while standing close to the wall (with arms raised, palms crossed).
Each fitness element should be repeated 10 to 20 times. Choose the ideal pace for you to avoid shortness of breath and intense fatigue.
The basic training complex can be supplemented with any exercises of suitable physical activity. It all depends on the training objectives, problem areas and personal preferences of the performer.
Types of Useful Fitness
You can diversify your morning workouts with several additional fitness options:
- Hula hoop rotation: helps eliminate excess adipose tissue on the belly and hips, significantly reducing the size of the waist.
- Jumping rope: effective for strengthening the lower limbs, eliminating the appearance of cellulite on the thighs and buttocks, increasing the body's resistance 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: have a beneficial effect on the functioning of vital organs and systems, accelerate metabolic and fat burning processes, increase immunity, normalize the functioning of the central nervous system, improve the processes of oxygen exchange between cells and tissues.
- Running: helps to strengthen the cardiovascular system, improves the mobility of the articular-ligamentous system, accelerates blood circulation and lymphatic flow.
- Sports or Nordic walking: has a complex general strengthening effect and a healing effect on the human body.
Morning exercises are useful for everyone: men, women, children, the elderly, professional athletes, ordinary fitness enthusiasts and those who do not do any sports.
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 mental abilities and performance. This activity is an effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.