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 discussions about the 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 full-body exercises.
Without additional equipment and expensive equipment, dedicating half an hour a day to physical activity, you can not only improve your figure, but also significantly improve your overall physical well-being.
The importance of morning fitness training for weight loss
Morning exercise not only helps you wake up, cheer up and get rid of drowsiness. Activates all vital processes in the body, activates brain function, normalizes blood pressure, increases 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 reacts most productively to the load: metabolic processes are activated and fat reserves are burned. Morning fitness training alleviates the feeling of hunger and prevents further overeating.
Key rules for morning exercises for weight loss
In order for morning training to benefit the body, trigger metabolic processes and weight loss, and provide the necessary energy charge for the whole day, it 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 gradually increase the load as the physical strength and endurance of the body grows.
- Don't skip physical activity - you need to exercise every day.
- The duration of lessons should be at least 15 minutes per day.
- Rest intervals between exercises should be minimal.
- It is recommended to regularly change the training program, supplementing it with new exercises and complex modifications of familiar sporting elements.
- It is best to train while listening to your favorite music.
- You should not eat anything an hour or later before class starts. Half an hour before training it is allowed to drink a glass of warm water. This will normalize digestion and help remove waste products from the body.
- A contrast shower after your morning workout will double the effectiveness of your workout, increase the body's immune functions, and strengthen and tone blood vessels.
- Make sure you follow the correct daily routine. Night sleep should last at least 6 hours.
- The training room must be carefully 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 core exercises and end with several elements of stretching.
Basic training complex for every day:
- tilt your head forward, backward and sideways;
- circular rotations of the head, shoulders, arms;
- bend at the sides and go down towards the feet;
- pelvic rotation;
- run in place with high knees;
- carry your arms with weights on your belt to strengthen your biceps and latissimus dorsi (dumbbells or bottles filled with water or sand can be used as weights);
- push-ups to strengthen the arms, work the muscle fibers of the back, chest and shoulder girdle;
- body lifts from a lying position, V-shaped twists, straight leg raises connected together to strengthen the abdominal press;
- squats to work buttocks and thighs;
- classic forward lunges to eliminate the manifestations of cellulite and form a rounded shape of the gluteal muscles;
- swing your legs from a standing position to all fours to strengthen your hips and glutes;
- all plank-type exercises to strengthen the core muscles;
- bend toward your feet from a seated position to gently stretch the muscles of your back and hips;
- lengthening 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 optimal pace for you to avoid shortness of breath and severe fatigue.
The basic training complex can be supplemented with any suitable physical activity exercises. 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, significantly reduces the waistline.
- Skipping rope: effective for strengthening the lower extremities, eliminating cellulite on the thighs and buttocks, increasing the body's resistance and normalizing the functioning 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: has a beneficial 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, improves the processes of oxygen exchange between cells and tissues .
- Jogging: helps strengthen the cardiovascular system, improves the mobility of the joint-ligament system, accelerates blood circulation and lymphatic flow.
- Sports or Nordic walking: has a complex general strengthening effect and 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 tones muscle fibers, gives energy and strength, has a beneficial effect on the functioning of organs and vital systems, improves general physical well-being, increases immunity and promotes gradual weight loss.
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 and improve mental abilities and performance. This activity is an effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.