Many people dream of a slim, chiseled figure and a beautiful, toned body. But desire alone is not enough: those who do nothing do not get results. Arguments about the lack of time and money to visit fitness clubs are just an excuse. 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 dedicating half an hour a day to physical activity, you can significantly improve not only your figure, but also your overall physical well-being.
The importance of morning fitness exercises for weight loss
Morning exercise not only helps to wake up, cheer up and get rid of sleepiness. It activates all vital processes in the body, activates brain function, normalizes blood pressure, increases human activity 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. Exercising in the morning reduces hunger and prevents overeating.
Basic rules for morning exercises to lose weight
In order for morning exercises to benefit the body, start metabolic processes and lose weight, and provide the necessary energy increase for the whole day, it should be based on the following rules.
- The training complex should include exercises involving all major muscle groups.
- You should start the exercise from top to bottom: from head to toe.
- As the physical strength and endurance of the body increases, it is better to gradually increase the load.
- Do not skip physical activity: you should exercise every day.
- The duration of lessons should be at least 15 minutes a day.
- Rest intervals between exercises should be minimal.
- It is advisable to regularly change the training program, supplement it with new exercises and complex modifications of familiar sports elements.
- It is better to exercise while listening to your favorite music.
- You should not eat anything for an hour or more before classes start. It is allowed to drink a glass of warm water half an hour before training. This will normalize digestion and help remove waste products from the body.
- A contrast shower after morning exercise will double the effectiveness of your workout, increase the body's immune functions, strengthen and tone 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.
A set of effective exercises for morning exercises for weight loss
Morning training, like any other fitness training, should consist of a warm-up part, a block of basic exercises and end with several elements of stretching.
The main training complex for every day:
- tilt your head forward, backward and sideways;
- circular rotations of the head, shoulders, arms;
- bend to the sides and legs;
- pelvic rotation;
- running in place with high knees;
- bring your arms to your belt with weights to strengthen biceps and latissimus dorsi (you can use dumbbells or bottles filled with water or sand as weights);
- push to strengthen the arms, work the muscle fibers of the back, chest and shoulder girdle;
- raises the body from a lying position, V-shaped twists, raises straightened legs that are connected to each other to strengthen the abdominal press;
- squats to work the hips and thighs;
- classic forward lunges to get rid of cellulite manifestations and create a round shape of the gluteal muscles;
- swinging your legs in standing and on all fours to strengthen your hips and buttocks;
- all plank-type exercises to strengthen core muscles;
- bending from a sitting position towards the legs to gently stretch the back muscles and hips;
- stretching of the spine from a standing position next to the wall (arms raised up, 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 main training complex can be completed 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 workouts with various additional fitness options:
- Hula hoop rotation: helps to eliminate excess fatty tissue in the stomach and hips, significantly reduces the size of the waist.
- Jumping rope: effective for strengthening the lower limbs, getting rid of the appearance of cellulite on the thighs and hips, increasing the body's endurance and normalizing the activity of the cardiovascular system.
- Gymnastics according to the Tabata protocol: allows you to improve your body and improve your general physical well-being in the shortest possible time.
- Breathing exercises: have a beneficial effect on the activity of vital organs and systems, accelerate metabolic and fat burning processes, increase immunity, normalize the activity of the central nervous system, improve oxygen exchange processes between cells and tissues.
- Running: helps 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 overall strengthening and healing effect on the human body.
Morning exercises are useful for everyone: men, women, children, seniors, professional athletes, ordinary fitness enthusiasts and those who do not do sports at all.
It tones muscle fibers, provides energy and strength, has a beneficial effect on the work of vital organs and systems, improves general physical well-being, increases immunity and helps to gradually lose weight.
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, improve mental abilities and performance. This activity is an effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.