Many people dream of a slim, shapely figure and a beautiful, toned body. But desire alone is not enough: if you do nothing, you cannot achieve results. And the arguments about the lack of time and money for visiting fitness clubs are just excuses. There are many ways to lose weight at home. One of these is daily exercise with exercises for the whole body.
Without additional equipment and expensive equipment, half an hour of physical activity a day allows you to 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 drowsiness. It triggers all vital processes in the body, activates brain function, normalizes blood pressure, increases human performance and resistance to stress.
The most effective way to lose weight is in the morning. In the first half of the day, the body reacts more productively to the stress: metabolic processes are activated and fat reserves are burned. Morning fitness training curbs the feeling of hunger and prevents further overeating.
Important rules for morning exercises for weight loss
So that morning training is good for the body, stimulates metabolic processes and weight loss and provides the necessary energy boost for the whole day, the following rules must be observed.
- The training complex should contain exercises that involve all major muscle groups.
- You should start training from top to bottom: from head to toes.
- It is better to increase the load gradually as the body's physical strength and endurance increases.
- Don't give up physical activity: you need to exercise every day.
- The duration of classes should be at least 15 minutes per day.
- Rest periods between exercises should be minimal.
- It is advisable to regularly modify the training program and supplement it with new exercises and complicated modifications of well-known sports elements.
- It is better to exercise while listening to your favorite music.
- You should not eat anything from one hour before the start of class. You can drink a glass of warm water half an hour before training. This normalizes digestion and helps remove waste products from the body.
- A contrast shower after morning fitness training doubles the effectiveness of your workout, strengthens the body's immune functions, and strengthens and tones blood vessels.
- Make sure to follow the correct daily routine. Night sleep should last at least 6 hours.
- The training room must be thoroughly 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 several stretching elements.
Basic training complex for every day:
- Tilting the head forward, back and to the side;
- circular rotations of head, shoulders, arms;
- Bend to the side and down toward the feet;
- pelvic rotation;
- running in place with high knees;
- Bring your arms to the belt with weights 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, train the muscle fibers of the back, chest and shoulder girdle;
- Body lifting from a lying position, V-shaped twists, lifting straight, connected legs to strengthen the abdominal press;
- squats to train the buttocks and thighs;
- classic forward lunges to eliminate the appearance of cellulite and form a rounded shape of the buttocks;
- Swing your legs from a standing position and on all fours to strengthen your hips and glutes;
- all plank exercises to strengthen the core muscles;
- From a sitting position, bend toward your feet to gently stretch your back muscles and hips.
- Stretching the spine from a standing position near the wall (with arms raised, palms crossed).
Each fitness element should be repeated 10-20 times. Choose the pace that is best 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 useful fitness
You can diversify your morning exercises with various additional fitness options:
- Hula hoop rotation: Helps eliminate excess fatty tissue on the stomach and hips and significantly reduces waist circumference.
- Jumping rope: effective for strengthening the lower extremities, eliminating cellulite on the thighs and buttocks, increasing the body's endurance and normalizing the functioning of the cardiovascular system.
- Gymnastics according to the Tabata protocol: allows you to improve your own body and improve your overall physical well-being in the shortest possible time.
- Breathing exercises: has a positive effect on the functioning of vital organs and systems, accelerates metabolic and fat burning processes, increases immunity, normalizes the functioning of the central nervous system and improves oxygen exchange processes between cells and tissues.
- Jogging: strengthens the cardiovascular system, improves the mobility of the joints and ligaments, accelerates blood circulation and lymphatic flow.
- Sport or Nordic walking: has a complex general strengthening effect and a healing effect on the human body.
Morning exercises are useful for everyone: men, women, children, the elderly, professional athletes, ordinary fitness enthusiasts and those who do not play sports at all.
It strengthens muscle fibers, provides energy and strength, has a positive effect on the functioning of vital organs and systems, improves general physical well-being, strengthens 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, activate metabolic processes in the body, normalize 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.