Morning exercises for weight loss at home: effective exercises.

1 July 2021

You can get rid of excess fat and perfect your figure with the help of proper nutrition and a series of proper exercises. The set of measurements also includes morning exercises for weight loss at home, which is ideal for beginners: start the morning with a light exercise. At the same time, you shouldn't turn exercise into a full workout, as you pursue a different goal - to charge your body with energy for the entire working day. As for the physical exercises included in the training complexes, they are aimed at muscle tension by exhausting the body.

The benefits of morning exercises

Morning weight loss training has great benefits for the body. Many people think that you can feel joy if you drink a strong cup of coffee, however, this aromatic drink contains caffeine, which can hardly be called useful. The advantages of doing exercises in the morning are revealed with the regular execution of the complex, and consist of:

Improving performance. Heating helps force the blood to move through the vessels with greater intensity. Thanks to this, the body's tissues are saturated with oxygen and nutrients, which leads to better memory, an acceleration of thought processes and a greater concentration of attention.
Body improvement. Stimulating blood flow has a positive effect on the functioning of the brain and respiratory organs. In parallel, phlegm is excreted from the bronchi and lungs, which accumulates during sleep, and the stagnation of blood in the veins is eliminated.
Improved mood. By doing a series of simple exercises with invigorating music, you can ensure a long-lasting mood. In addition, exercise eliminates the cause of hypokinesia (insufficient physical activity), eliminating the constant feeling of weakness and irritability.
Eliminate insomnia. Waking up early will help you maintain a certain daily routine. When the biological clock signals the rest time, you will feel fatigue. Compliance with the regimen is a guarantee of a deep and restorative sleep.
Strengthening of discipline. A person who is used to doing gymnastics regularly copes better with adversity, wakes up easily, and does not experience major discipline problems.

How to do morning exercises at home.

It is possible to achieve the desired effect and improve the tone of the body with the help of regular workouts in the morning, subject to certain rules. A competent approach will help to strengthen the muscles of the thighs, buttocks, back and other areas. Combined with proper nutrition, you can shed excess fat, making your figure leaner and more prominent. Basic rules and recommendations:

Since the body wakes up gradually, any strong load immediately after waking up will force the heart to abruptly switch to active work, which can adversely affect the heart muscle.
The best gymnastics in the morning is the one after which you will feel a surge of liveliness and strength. You should not overload the body when performing it, the main thing is to raise the tone of the body and not to develop muscle mass.
Some exercises can be done without getting out of bed. These include only warm-up exercises that do not carry a special load; this will not be enough to recharge your vivacity throughout the day.
Find the right music. Choose compositions with a tempo of 140-170 beats / minute if your complex includes some type of intense exercise. Rhythmic songs will help to correctly organize movements and coordinate breathing with them.
The morning exercise complex is best divided into three stages: warm-up, main, and final.
Try to ventilate the room as the fresh air invigorates.
Do not wear clothes that make movement difficult, otherwise you will feel very uncomfortable.
Morning exercises and food are incompatible things. If you are hungry, have a glass of water. Don't exercise on a full stomach.

Morning exercises to lose weight at home.

There are both general and separate complexes, which are specifically designed for women, men, etc. In any case, try to do your chosen morning workout regularly. Exercising in the morning to lose weight and breathing exercises will help achieve the desired weight loss effect. The training time lasts about 10-15 minutes. The main thing is not to be lazy, but to do everything with enthusiasm and energy.

For women

A diet to lose weight is a waste of time and vain hopes of achieving a beautiful body without physical activity. The fewer calories that enter the body, the more the body stores them in reserve. Take a look at the complex below, which is great for women (the number of approaches and exercises is best determined by yourself, start with a minimum):

Walk in place for 30 seconds, raising your knees high.
Lie on your back, bend your knees. With an effort, lift your pelvis off the floor, then relax and take the starting position.
Lie on your back and lift your legs straight up to form a right angle to the surface. Hold your legs in this position for a few seconds and then lower them gently.
To reduce the volume of the hips, alternate lunges with the left and right legs. At the same time, contract your stomach, straighten your back, and place your hands on your waist.
Do deep squats without lifting your feet off the ground and keeping your arms extended at chest level.
Lie on your back, begin to rhythmically retract and protrude the abdominal wall, pressing it lightly with your hands.

For starters

If you have not played sports for a long time, give preference to a set of exercises designed specifically for beginners. The main thing is not to overdo it, a fast pace is useless, the main thing is the regularity of performance and proper nutrition. A simple exercise program for morning exercises:

Do regular squats in several sets of 10-20 times (depending on your fitness level).
To exercise the press, lie on your back, raise your legs at right angles to the floor, and lower them. Do it 10-15 times, 3 sets.
To exercise the hips, perform lunges: on each leg 15 times, 3-4 approaches.
Exercise bike: do it for as long as possible, at least 1-2 minutes.
Swing your legs. Perform both forward and backward, and to the sides.
Jumping. Jump 30 to 40 times, repeat 4 sets.
Finally, stretch the muscles so that they are as flexible and warm as possible.

To lose weight quickly

Achieving quick results with morning exercises is only possible in combination with proper nutrition and an active lifestyle. Each exercise below is done for 30 seconds, after which you need to take a 30 second break and drink about 1/4 glass of water to enhance metabolic processes in the body. You can not eat before and after the complex for 1, 5 hours, in more detail:

Place your feet shoulder-width apart, lock your hands in a padlock above your head. While jumping, close your legs and open your hands, stretch your arms up and try to clap your hands.
Lie on the floor, extend your arms to the sides, begin to lift your legs alternately. The angle to the ground should be 90 degrees.
Move the chair firmly against the wall and alternating legs, place them on it.
Take a bent armrest, with your elbows at a 90-degree angle. Lie in this position for 30 seconds, contracting your abdominal and thigh muscles.
Lie on your back, bend your knees, and place your hands behind your head. Begin to move your abs so that your elbows touch your knees.
Place your hands on a support, such as a sofa, with your legs straight and your back extended. Begin to do push-ups without bending your torso.
Spread your legs at shoulder height. When doing squats, spread the bent knees in different directions, but the buttocks should not touch the floor and the legs.
Try doing push-ups on one arm, changing it alternately; definitely need support.
Lie on your side, then begin lifting one leg. Extend the arm that is on the floor over your head and rest the other on the floor, creating a 90 degree angle. After 15 seconds of exercising, switch to the other side.
Lying face down on the floor, extend your arms above your head. At the same time, lift them off the ground with your feet. Try to hold this position for about 10 seconds. Take multiple sets.

For all muscle groups

A great option to lose weight as efficiently as possible is to load all muscle groups at home. To start, it would be good to do a light warm-up after sleeping, for example, circular rotations of the head, hands, shoulders, elbows, ankles and knees. Put on some rhythmic music, because it will be difficult to wake up without it. A set of exercises:

Jump in place (you can jump rope) - 20 times.
Walk 20 times so that the angle between the foot and the knee is 90 degrees.
Squat 10 times, concentrating on your glutes and knees.
Perform 20 lunges to the side.
Run a bit in place, lifting your knees.
Do your abs 20 times. To do this, lower your arms along your torso, raise your legs 45 degrees, and start rotating them in one direction or another.
Run so your heels touch your buttocks.
Push up from the ground 8 to 10 times; You can do it with your knees bent.

5 minute charge

Everyone can compose a series of exercises for the morning exercises to lose weight at home, which will take about 5 minutes. In this case, the greatest importance should be given to warm-up, because if you include general toning exercises in the program, the training will last at least 10-15 minutes. Approximate complex, designed for 5 minutes:

Turn your head from left to right.
The head tilts left and right, back and forth.
Rotating the brushes outward and inward with arms extended forward.
Rotation of the forearms outward and inward.
Rotation of the shoulder joints back and forth.
Rotation of the foot both clockwise and counterclockwise.
Turns with the foot left and right, leans towards oneself and towards oneself.
Rotation of the legs at the knee joints.

Charging 20 minutes

If you exercise primarily to lose weight, you need to organize all your exercises correctly. The training should last at least half an hour, as body fat begins to decrease in 20 minutes of exercise. The rest between them should not be longer than 1 minute. Also, control the pace of your activities. Finally, cool down or stretch. Complex:

On legs and buttocks. Begin your activity by walking in place, 30 to 60 seconds. At the same time, try to lift your knees up high. Then, holding onto the back of the chair and standing on tiptoe, begin to go up and down for 30-60 seconds. Also, do the jumps separately on each leg.
On the stomach and sides. Begin to perform circular rotations with the pelvis, while the abdomen must be pushed in and out. Lie on your back, begin to protrude the abdominal cavity by pressing it with your hands. Do it 10 times.
In the hands. Find the right dumbbells starting at 1 kg. Start raising both arms out to the sides at the same time for about 30-60 seconds.
On the hips. Bend your legs while lying down so that your feet remain on the floor. Begin to lift your pelvis and move it to the left and right 6 times in each direction. Take multiple sets.

Fitness exercises

Fitness exercises performed correctly and regularly in the morning will provide a boost of vivacity and contribute to weight loss. You should not experience intense physical exercise or excessive stress during loading, otherwise, loading may be detrimental. The heart rate during training should not exceed 60 percent of the maximum possible. The simplest physical exercise program that is perfect for those with no fitness experience:

Start your morning exercise with a 10 minute relatively brisk walk. If you raise your knees up, in a few minutes you will feel a pleasant tension in your muscles.
Next, do 3 sets of 10-15 squats without weights (depending on the sensations).
Continue with fitness exercises to lose weight, push-ups from the floor in the same mode: 3 sets of 10-15 times.
Then do the abs exercises that interest you. After loading, there should be no increase in blood pressure and no shortness of breath. Increase the number of repetitions over time.

Dance

These morning exercises for weight loss at home cannot be less effective than the other options described. Dance gymnastics means a complex of gymnastic exercises that is performed with a certain rhythm exclusively to music. These classes are widely used to develop coordination and flexibility movements. Begin your workout with a light warm-up. It is worth doing with special video lessons to visually see the implementation of all the elements. Helpful tips:

For a morning dance exercise to lose weight at home, choose a spacious room where there are no foreign objects.
The floor covering must be non-slip to avoid injury.
For musical accompaniment, connect the speakers to the computer; you should not carry a phone or a player as it will only interfere with the process.
During the morning dance gymnastics, you should not be distracted by anything.
Choose clothes that are more comfortable, baggy. A sports kit is perfect.
You will get more benefits if you watch your movements in the mirror.

Circular

This workout is considered a very effective way to shed excess fat. Its main objective is to exercise all the muscles of the body in a single day. It is not aimed at building muscle mass, but at the same time it is carried out with high intensity. For its implementation, 10-12 exercises are selected for all parts of the body. One circle is repeated 2-3 times and the rest between sets is about 30 seconds. In a circle, 10 to 50 repetitions of each exercise are performed. You need to do it 2-3 times a week. The classic circuit training complex consists of:

Squats down. Aimed at training the buttocks.
Lizards. Work the muscles of the arms and chest.
Emphasis on squats. The starting position is activated as in push-ups, followed by the transition from the jump to the squat position.
Jumping "starfish". When jumping, spread your legs and arms to your sides. Jump as fast as possible.
Swinging the press. In addition, both the upper and the lower.
Jump the rope. Good cardiovascular exercise.
Shuttle Bek. You need to run as fast as possible.