Many people dream of a slim, sculpted figure and a beautiful, toned body. But desire alone is not enough: results do not come to those who do nothing. And arguments about lack of time and money to visit fitness clubs 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, devoting half an hour a day to physical activity, you can not only improve your own figure, but also significantly improve your general physical condition.
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 the brain, normalizes blood pressure, increases performance and resistance to stress.
Weight loss 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 dulls the feeling of hunger and prevents further overeating.
Key rules for morning exercises for weight loss
In order for morning workouts to benefit the body, start metabolic processes and weight loss, and provide the necessary energy for the whole day, they must be based on the following rules.
- The training complex should contain 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 must exercise every day.
- The duration of classes should be at least 15 minutes a day.
- Rest intervals between exercises should be minimal.
- It is recommended to regularly modify the training program, supplementing it with new exercises and complicated modifications of known sports elements.
- It is better to train while listening to your favorite music.
- You should not eat anything an hour or so before class begins. Half an hour before training, you are allowed to drink a glass of warm water. This will normalize digestion and help remove waste products from the body.
- A contrast shower after morning fitness will double the effectiveness of your training, strengthen the body's immune functions, strengthen and tone blood vessels.
- Be sure to follow a proper daily routine. A night's sleep should last at least 6 hours.
- The training room must be well ventilated beforehand.
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 several elements of stretching.
Basic training complex for every day:
- tilting the head forward, backward and sideways;
- circular rotations of the head, shoulders, arms;
- bending to the sides and down towards the feet;
- pelvic rotation;
- running in place with high knees;
- pulling hands with weights on the belt to strengthen biceps and latissimus dorsi (as weights you can use dumbbells or bottles filled with water or sand);
- push-ups to strengthen the arms, work the muscle fibers of the back, chest and shoulder girdle;
- raising the body from a lying position, twisting in the shape of the letter V, raising straight legs connected together to strengthen the abdominal press;
- squats to work on the buttocks and thighs;
- classic lunges forward to get rid of the manifestation of cellulite and form a rounded shape of the gluteal muscles;
- swinging your legs from a standing position to all fours to strengthen your hips and butt;
- all plank-type exercises to strengthen core muscles;
- bending towards the feet from a sitting position to gently stretch the muscles of the back and hips;
- stretching the spine from a standing position against the wall (with arms raised, palms crossed).
Each fitness element should be repeated 10-20 times. Choose a pace that is optimal for you to avoid shortness of breath and severe fatigue.
The basic training complex can be supplemented with any exercises of appropriate physical activity. It all depends on the training goals, problem areas and personal preferences of the performer.
Types of beneficial fitness
You can diversify your morning exercises 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, eliminating the appearance of cellulite on the thighs and buttocks, increasing body endurance and normalizing the work of the cardiovascular system.
- Gymnastics according to the Tabata protocol: allows you to improve your own body and improve general physical well-being in the shortest possible time.
- Breathing exercises: have a beneficial effect on the functioning of vital organs and systems, speed up metabolic processes and fat burning processes, increase immunity, normalize the work of the central nervous system, improve oxygen exchange processes between cells and tissues.
- Jogging: helps strengthen the cardiovascular system, improves the mobility of the joint-ligament apparatus, accelerates blood circulation and lymph flow.
- Sports or Nordic walking: it 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, ordinary fitness enthusiasts and those who do not play sports at all.
It tones muscle fibers, provides energy and strength, has a beneficial effect on the functioning of vital organs and systems, improves the general physical condition, increases immunity and promotes gradual weight loss.
Daily morning fitness is a healthy habit that will give you energy and a good mood for the whole day, start metabolic processes in the body, normalize your mood, improve mental abilities and performance. This activity is an effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.