Many people dream of a slim, chiseled figure and a beautiful, toned body. But desire alone is not enough: results do not come to those who do nothing. And the arguments 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 exercises for the whole body.
Without extra equipment and expensive equipment, by setting aside half an hour a day for physical activity, you can not only improve your own figure, but also significantly improve your general physical well-being.
The importance of morning cardio for weight loss
Morning exercise not only helps 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 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 suppresses 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 boost of energy for the whole day, they must be based on the following rules.
- The training complex should include exercises that involve all major muscle groups.
- You should start training from top to bottom: from head to feet.
- It is better to increase the load gradually as the physical strength and endurance of the body grows.
- Do not skip physical activity: you must exercise every day.
- The duration of the lessons should be at least 15 minutes a day.
- Rest intervals between exercises must be minimal.
- It is advisable to change the training program regularly, supplementing 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 an hour or later before the start of class. Half an hour before training you must drink a glass of warm water. This will normalize digestion and help remove waste products from the body.
- A contrast shower after morning fitness will double the effectiveness of your training, increase the body's immune functions and strengthen and tone the blood vessels.
- Make sure you follow the correct daily routine. Night sleep must last at least 6 hours.
- The training room must be thoroughly ventilated in advance.
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 end with several stretching elements.
Basic training complex for every day:
- tilt the head forward, backward and to the sides;
- circular rotations of head, shoulders, arms;
- bending to the sides and down towards the feet;
- pelvic rotation;
- run in place with high knees;
- bringing your arms with weights to your belt to strengthen biceps and latissimus dorsi (you can use dumbbells or bottles filled with water or sand 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, lifts of straightened legs connected to each other to strengthen the abdominal press;
- squats to work the buttocks and thighs;
- classic forward lunges to get rid of cellulite manifestations and form a rounded shape of the gluteal muscles;
- swing your legs from a standing position and onto all fours to strengthen your hips and buttocks;
- all plank-type exercises to strengthen core muscles;
- bending towards the feet from a sitting position to gently stretch the back muscles and hips;
- stretch the spine from a standing position near the wall (with arms raised up, palms crossed).
Each fitness element must be repeated 10-20 times. Choose the pace that is optimal for you to avoid shortness of breath and severe fatigue.
The basic training complex can be supplemented with all exercises with appropriate physical activity. It all depends on the training goals, the problem areas and the personal preferences of the practitioner.
Types of useful fitness
You can diversify your morning exercises with various additional fitness options:
- Hula hoop rotation: helps to remove excess fatty tissue on the abdomen and hips, significantly reduces waist size.
- Skipping rope: effective for strengthening the lower limbs, getting rid of the appearance of cellulite on the thighs and buttocks, increasing the body's endurance and normalizing 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 beneficial effect on the functioning of vital organs and systems, accelerate metabolic and fat burning processes, increase immunity, normalize the functioning of the central nervous system, improve oxygen exchange processes between cells and tissues.
- Jogging: helps strengthen the cardiovascular system, improves the mobility of the joint-ligament apparatus, accelerates blood circulation and lymph 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 tones muscle fibers, provides a supply of energy and strength, has a beneficial effect on the functioning of vital organs and 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 throughout the 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 in the musculoskeletal system, heart and blood vessels.