Many people dream of a slender, refined figure and a beautiful, toned body. But desire alone is not enough: results do not come to those who do nothing. And the argument about the lack of time and money to visit fitness clubs is just an excuse. There are many ways to lose weight at home. One of them is daily exercise with full body exercises.
Without additional equipment and expensive equipment, if you devote half an hour to physical activity a day, you can not only improve your figure, but also significantly improve your general physical well-being.
The importance of morning fitness training for weight loss
Morning exercise not only helps you wake up, cheer up and get rid of sleepiness. It activates all vital processes in the body, activates brain activity, normalizes blood pressure, increases human 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 fitness training eliminates the feeling of hunger and prevents subsequent overeating.
Basic rules of morning exercises for weight loss
In order for morning exercises to be beneficial for the body, lead to metabolic processes and weight loss, and provide the necessary boost of energy throughout the 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: from head to toe.
- It is better to increase the load gradually, as the physical strength and endurance of the body increases.
- Do not skip physical activity: you should exercise every day.
- The duration of lessons should be at least 15 minutes a day.
- The rest interval between exercises should be minimal.
- It is advisable to regularly change the training program, fill it with new exercises and complex modifications of familiar sports elements.
- It is best to exercise while listening to your favorite music.
- You should not eat anything for an hour or later before the start of classes. You can drink a glass of warm water half an hour before training. This will help normalize digestion and 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 the blood vessels.
- Make sure you follow a proper daily routine. Night sleep should last at least 6 hours.
- The training room should be well ventilated in advance.
An effective set of exercises for morning exercises for weight loss
Morning exercises, like any other fitness training, should consist of a warm-up part, a block of basic exercises and end with some stretching elements.
Basic training complex every day:
- tilting the head forward, backward and sideways;
- circular rotations of the head, shoulders, arms;
- bending at the sides and down towards the legs;
- pelvic rotation;
- running on the ground with high knees;
- bringing the weight of the arms to the belt to strengthen the biceps and posterior latissimus (you can use dumbbells or bottles filled with water or sand as weights);
- push-ups to strengthen the hands, working out the muscle fibers of the back, chest and shoulder girdle;
- Lifting the body from a lying position, V-shaped bends, raising the straightened legs connected to each other to strengthen the abdominal press;
- squats to work the buttocks and thighs;
- A classic advance to get rid of the appearance of cellulite and create a rounded shape of the gluteal muscles;
- Leg swing from standing to all fours to strengthen hips and glutes;
- All plank-type exercises to strengthen the core muscles;
- From a sitting position, gently stretch the muscles of the back and hips bent towards the legs;
- Stretching the spine from a standing position against the wall (arms raised up, palms crossed).
Each element of fitness should be repeated 10-20 times. Choose the optimal pace for you to avoid shortness of breath and severe fatigue.
The basic training complex can be supplemented with any exercise of appropriate physical activity. It all depends on training goals, problem areas and personal preferences of the performer.
Useful fitness types
You can diversify your morning workouts with various additional fitness options:
- Hula hoop rotation: helps to remove excess fatty tissue on the stomach and hips, significantly reduces the size of the waist.
- Jumping rope: effective for strengthening the lower limbs, removing cellulite on the hips and buttocks, increasing the endurance of the body and normalizing the functioning of the cardiovascular system.
- Exercise according to the Tabata protocol: allows you to improve your body in the shortest possible time and improve general physical well-being.
- 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 oxygen exchange processes between cells and tissues.
- Running: helps to strengthen the cardiovascular system, improves the mobility of the joint-ligament apparatus, accelerates blood circulation and lymph flow.
- Sports or Nordic walking: has a complex general strengthening and healing effect on the human body.
Morning exercises are beneficial for everyone: men, women, children, the elderly, professional athletes, casual fitness enthusiasts and those who do not play sports at all.
It tones muscle fibers, gives 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 fitness exercise is a healthy habit that will give you energy and a good mood throughout the day, start the metabolic processes in your body, improve your well-being and improve your mental abilities and performance. This activity is an effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.