Morning exercises are one of the important components of the weight loss process. According to experts, it is not only great for shedding excess weight, but also quickly awakens the body, allowing sleepy muscles to recharge with energy on the eve of a new day, replace the usual cup of coffee, keep the skin toned and cheer up.
Regularity, accuracy, routine: what is a morning exercise without?
In order for morning exercises to bring the maximum benefit for weight loss, exercises must be performed in strict accordance with the rules prescribed by specialists.
- Regularity: if you skip even a day, fitness professionals say, the body has time to wean itself from gymnastic movements; daily life is one of the keys to success in the difficult matter of losing weight.
- Accuracy: morning exercises that help you lose weight should not be too difficult for the person doing it, because its goal is not to build up a mountain of muscles, but to burn extra calories. Charging usually lasts no more than 20-30 minutes.
- Mode: Never eat breakfast before charging! If you first devote time to food, and after that you start trying to train the body for the sake of losing weight, the desired effect will not be achieved.
An important detail! Morning gymnastics suggests that the rest between the exercises performed within its framework should take no longer than 1 minute.
Otherwise, calories will be burned more slowly than necessary for weight loss, and you should not expect the proper result.
The first exercises of gymnastics. Warming up in bed
You need to start performing a set of charging exercises immediately after the alarm rings, without getting out of bed: the body should wake up gradually.
- The first of the gymnastic movements does not go beyond the normal activities upon awakening. As soon as the alarm rings, you need to start stretching, flexing and stretching the ligaments and muscles.
- The second step should be twisting the body: the upper part of it goes to the left, while the lower part goes to the right.
- Then the exercise is repeated, only the parts of the body turn to the sides opposite to those in which they were directed earlier. The third exercise is to pull the legs to the stomach: this is useful, including for strengthening blood vessels, and also helps to normalize blood circulation.
Such training strengthens the muscles of the back and abs; in addition, it allows the whole body to get the warm-up necessary before the main part of the morning exercises.
Don't miss the most popular column article: Body drying for girls. Training program, detailed nutrition menu for a month by day.Basic weight-reducing morning exercises
After stretching, it's time to get out of bed, moving on to doing gymnastic exercises on the floor or, as professional trainers advise, on a rug designed for such training.
Experts say that the most noticeable positive effect is achieved if the exercises are performed in the exact order in which they are indicated in the table below.
| The essence of the exercise | Number of approaches or execution time |
| Jumping in place as a warm-up before active movements, which involves morning exercises for weight loss: in the initial position, the arms are above the head and locked into a lock, the legs are spread apart shoulder-width apart. During the jump, the legs close, and the hands, on the contrary, open, straighten, stretch up, connect with the palms for cotton. After each jump, the body returns to its original position. | 30 seconds |
| Lie on your back, straighten your legs, spread your arms to the sides perpendicular to the body; raise your legs without bending, so that the angle between them and the body is 90 degrees. They should be lowered slowly, without haste. | 5 times per leg |
| Bend your knees while lying on your back; raise and lower the pelvis | 10 times |
| Take an emphasis lying on hands bent at the elbows at 90 degrees; tense the muscles of the thighs and abdomen | 30 seconds |
| Still lying on your back, put one of your hands under it, and lower the other on your stomach; by gentle pressure with hands on the stomach and back, alternately pull in and bend the abdominal wall | 10 times |
| Rising to your feet, lunges forward alternately with your left and right legs; stomach - pulled in, arms - at the waist, back - straightened. A variant of the exercise is to press the chair tightly against the wall and alternately put on it either the right or the left leg | 5 times per leg |
| Perform squats, tracking breathing: squatting - exhale, inhale - straightening; the back should be straight | 10 times |
| Lie on your stomach with your arms extended over your head and your legs straight; simultaneously raise, without bending, arms and legs, holding in this position for 10 seconds per approach | 5 times |
| Walk or run in one place, raising your knees as high as possible; on inhalation and exhalation - 4 steps | 30 seconds |
Weight loss walking
It would seem that a very small number of all those things that people do on a daily basis can help effectively lose weight. However, some of them still not only strengthen the body by themselves, but are also included in training programs. According to fitness trainers, brisk walking is a great exercise.
It refers to cardio training: it accelerates the heart, forcing it to beat faster than usual. Brisk walks are also suitable for morning exercises. Places suitable for wellness walking are easily found even in the center of noisy metropolitan areas.
An important detail! For the sake of greater efficiency of such promenades, it is recommended to choose not smooth asphalt paths, but hilly routes: descents and ascents play an important role here, increasing the required level of tension training the body.
Weight loss jogging: simple rules
In addition to these exercises, coaches advise including in the workout morning exercises for weight loss also jogging. In order not to waste your efforts, it is necessary to strictly follow several important rules.
First and foremost, you should start your run early in the morning, before breakfast. You should not overexert the body: the training should be carried out in such a way that free time after it is sure to be enough for taking a shower, rest and morning meals.
The runner's clothing should be changed according to the weather outside.
- Trainers warn: at temperatures higher than 30 degrees Celsius, overloads are undesirable; To avoid heatstroke in this heat, a headgear such as a bandana, constant access to water, and reduced jogging time are essential.
- If it is from 17 to 30 degrees outside, experts recommend dressing only in sports shorts; ladies, of course, will have to add a top or a T-shirt to the suit.
- If the temperature is still above 0 degrees, but has already dropped below 17, a tracksuit will come in handy; below 10 - jeans or other tight pants and a jacket, as well as a hat that will securely cover the ears, will be irreplaceable.
- In the case when a value below -15 degrees is visible on the thermometer scale, warm gloves and, if the runner wishes, a second pair of socks are attached to the above set.
- When the frost reaches a mark lower than -25, you need to temporarily pause your workouts and stay at home, limiting yourself to the set of exercises described at the beginning of the article.
An important detail! The best running shoes, no matter the temperature, say fitness trainers, are sneakers. The only thing that can change in them depending on the air temperature outside is the density of the lacing: it is the denser the colder the weather gets.
Don't miss the most popular column article: Glutamic acid - what it is, why and how it is used in sports, bodybuilding.Good to Know: Tips from Fitness Trainers
Coaches specializing in the preparation of gymnastic complexes can tell many interesting details about the subject of their activity.
In a few notes, the most important details for lovers of morning exercises are collected, and in particular for the variety that will help you lose weight.
- The stress that the body is exposed to in the morning should not immediately become long. At the very beginning of training, the exercise time should be limited to only 5-8 minutes and only gradually, slowly, stretch the duration of the exercise to half an hour.
- Between exercises, it is important not only to rest not too long, but also to cheer up the trained body: a quarter of a glass of water, ideally not cool, but warm, is more than suitable as an additional "reward" for the exercise just performed.
- When jogging, walking and other morning exercises, you must carefully monitor your own breathing. Inhalation is done through the nose and exhalation occurs through the mouth. You need to breathe evenly, too frequent breathing is useless.
- There is no need to treat yourself too harshly: as soon as breathing begins to become difficult, it is time to take a break or, in the case of walking and running, finish exercising.
With the right motivation, it is not so difficult to do morning exercises for weight loss at home.
Subject to the listed rules prescribed by professionals for those who are eager to lose extra pounds, a pleasant result will not slow down to appear soon.
The effect will be noticeable externally not on the second day of the exercise exercises, but after 2 weeks after the start of the exercise, the body is already guaranteed to change for the better, you will begin to acquire clear contours of a beautiful figure.
Video clips about morning exercises at home
Video on the topic of morning exercises for weight loss at home:
Video tips. 6 exercises for losing weight at home:
Ever since my student days, getting up in the morning was a disaster. Now I'm 41, I decided to start doing gymnastics in the morning. While lying in bed, I begin to stretch my hands)), gradually getting up. Indeed, it has become much easier to get up, does not freeze, nothing hurts. I advise everyone from an early age.