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 the argument about the lack of time and money to visit a fitness club is 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 devoting half an hour a day to physical activity, you can not only improve your own figure, but also significantly improve your general physical well-being.
The importance of morning fitness training for weight loss
Morning exercises not only help you wake up, cheer up and get rid of sleepiness. It triggers all important processes in the body, activates brain function, normalizes blood pressure, improves 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 responds more productively to the load: metabolic processes are activated and fat reserves are burned. Morning fitness training relieves hunger and prevents overeating.
The main rules for morning exercise for weight loss
In order for morning exercises to benefit the body, trigger metabolic processes and weight loss, and provide the necessary energy boost 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 need to exercise every day.
- Class duration should be at least 15 minutes a day.
- Rest intervals between exercises should be minimal.
- It is advisable to modify the training program regularly, supplementing it with new exercises and complex modifications of familiar sports elements.
- It's best to practice while listening to your favorite music.
- You should not eat anything an hour or so before the start of class. Half an hour before training, you are allowed to drink a glass of warm water. This will normalize digestion and help remove waste from the body.
- A contrast shower after morning fitness will double the effectiveness of your workout, improve the body's immune function, and strengthen and refresh the blood vessels.
- Make sure you follow a proper daily routine. Night sleep should last at least 6 hours.
- The training room must be well ventilated first.
An effective set of exercises for morning exercise for weight loss
The morning workout, like any other fitness workout, should consist of a warm-up part, a block of basic exercises and end with some stretching elements.
Complex of basic exercises for every day:
- tilting the head forward, backward and sideways;
- circular rotation of the head, shoulders, arms;
- bending sideways and down towards the legs;
- pelvic rotation;
- running in place with high knees;
- bring your hands with weights to your belt to strengthen the biceps and latissimus dorsi (you can use dumbbells or bottles filled with water or sand as weights);
- push-ups to strengthen the arms, move the muscle fibers of the back, chest and shoulder girdle;
- lifting the body from a lying position, V-shaped rotation, raising the straightened legs connected together to strengthen the abdominal pressure;
- squats to move the buttocks and thighs;
- classic forward lunges to eliminate the manifestation of cellulite and shape the round shape of the gluteal muscles;
- swing your legs from a standing position and crawl to strengthen your hips and back;
- all plank-type exercises to strengthen core muscles;
- bend towards the legs from a sitting position to gently stretch the back and hip muscles;
- stretch the spine from a standing position near a wall (with arms raised up, palms crossed).
Each fitness element 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 suitable physical activity training. It all depends on the goals of the training, the problem area and the personal preferences of the practitioner.
A useful type of fitness
You can diversify your morning workout with a variety of additional fitness options:
- Hula hoop rotation: helps get rid of excess fat tissue on the stomach and hips, significantly reduces waist size.
- Jump rope: effective for strengthening the lower legs, eliminating the appearance of cellulite on the thighs and buttocks, increasing body endurance, and normalizing the function 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 good effect on the function of important organs and systems, speed up metabolic processes and fat burning, improve immunity, normalize the function of the central nervous system, improve the process of oxygen exchange between cells and tissues.
- Jogging: helps to strengthen the cardiovascular system, increase the mobility of the joint-ligament apparatus, accelerate blood circulation and lymph flow.
- Sports or Nordic walking: has a complex general strengthening and healing effect on the human body.
Morning exercise is useful for everyone: men, women, children, the elderly, professional athletes, ordinary fitness enthusiasts and those who do not do sports at all.
It refreshes muscle fibers, provides energy and strength, has a beneficial effect on the function of important organs and systems, improves general physical well-being, improves immunity, and promotes gradual weight loss.
Daily morning fitness training 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 well-being, and improve mental abilities and performance. This activity is an effective prevention against the development of diseases of the musculoskeletal system, heart and blood vessels.