Many dream of a slim, chiseled figure and a beautiful, toned body. But desire alone is not enough: the result does not come to someone who does nothing. And arguments about the lack of time and money to visit fitness clubs are just excuses. There are lots of ways to get rid of excess weight at home. One of them is daily exercises with exercises for the whole body.
Without additional equipment and expensive equipment, paying half an hour to physical exertion, you can not only improve your own figure, but also significantly improve your overall physical well-being.
The significance of morning fitness workout for weight loss
Morning exercise not only helps to wake up, cheer up and get rid of sleepiness. It starts all the vital processes in the body, activates the brain, normalizes blood pressure, increases the efficiency and stress resistance of the person.
Slimming the most effective morning hours. In the first half of the day the body reacts more productively to the load: metabolic processes are activated, fat reserves are burned. Morning fitness workouts dull the feeling of hunger and prevent further overeating.
Key rules of morning exercises for weight loss
For morning workouts to benefit the body, trigger metabolic processes and weight loss, and give 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.
Start training should be in the direction from top to bottom: from the head to the feet.
It is better to increase the load gradually – with the growth of physical strength and endurance of the body.
Do not skip physical activity: you need to train every day.
Duration of classes should be at least 15 minutes a day.
The intervals for rest between exercises should be minimal.
It is advisable to regularly modify the training program, complementing it with new exercises and complicated modifications of the usual sports elements.
It is better to conduct training with your favorite music.
You can not eat food an hour or later before the start of classes. Half an hour before a workout, you are allowed to drink a glass of warm water. This normalizes digestion and contributes to the elimination of decay products from the body.
Contrast douche after morning fitness will double the effectiveness of training, increase the immune functions of the body, strengthen and tone the vessels.
Be sure to comply with the correct mode of the day. 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 be completed with several stretching elements.
Basic training complex for every day:
head tilts forward, backward and sideways;
circular rotations of the head, shoulders, arms;
tilts to the side and down to the legs;
running in place with high knee elevation;
bringing hands with weights to the belt to strengthen the biceps and the broadest muscle fibers of the back (as weights, you can use dumbbells or bottles filled with water or sand);
push-ups from the floor to strengthen the arms, to work out the muscle fibers of the back, chest and shoulder girdle;
body rises from a prone position, V-shaped twists, straightens straightened, legs joined together to strengthen the abdominals;
squats to work out the buttocks and thighs;
classical forward attacks to get rid of cellulite manifestations and the formation of the rounded shape of the gluteal muscles;
swing legs from standing and on all fours to strengthen the hips and buttocks;
all exercises of the type "plank" to strengthen the muscles of the core;
bends to the feet from a sitting position for a smooth stretching of the dorsal muscles and hips;
spinal traction from a standing position near the wall (arms raised up, palms crossed into the lock).
Each fitness element should be repeated 10-20 times. Choose the optimal pace for yourself to avoid shortness of breath and extreme fatigue.
The basic training complex can be supplemented by any exercise of suitable physical activity. It all depends on the goals of training, problem areas and personal preferences of the artist.
Varieties of useful fitness
You can diversify morning exercises with various options for additional fitness:
Rotation of the hula-hoop: helps to eliminate excess fatty tissue on the abdomen and thighs, significantly reduces the waist.
Jumping rope: effective for strengthening the lower limbs, getting rid of cellulite on the thighs and buttocks, increasing endurance, normalizing the work of the cardiovascular system.
Tabata gymnastics: allows you to quickly improve your own body and improve overall physical well-being.
Respiratory gymnastics: favorably affects the work of vital organs and systems, accelerates metabolic and fat-burning processes, boosts immunity, normalizes 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 articular-ligamentous apparatus, accelerates blood circulation and lymph flow.
Sport or Scandinavian walking: has a comprehensive restorative effect and a healing effect on the human body.
Morning exercise is useful for everyone: men, women, children, the elderly, professional athletes, simple fitness lovers and those who are not involved in sports at all.
It tones up muscle fibers, gives a supply of energy and strength, favorably affects the work of vital organs and systems, improves overall physical well-being, improves immunity, promotes gradual weight loss.
Daily morning fitness workouts are a good habit that will give you vigor and good mood for the whole day, will launch metabolic processes in the body, normalize your well-being, improve mental abilities and performance. Such activity is an effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.
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