Morning exercises for weight loss at home: features, a set of exercises and recommendations

A beautiful body is an honest result of your efforts. Regular physical activity and proper nutrition - the recipes are truly simple! But not everyone has the opportunity to train in a fitness room, since free time for many today is an impermissible luxury.

Choose a different path. Effectively and useful to do morning exercises for weight loss, without leaving home. Daily regular classes will not work for your body for nothing, they are simple and not very long. At the same time, a good training of the lungs, heart, muscles and joints of the body occurs. The general charge of vivacity and a high tone is provided to you for the whole day.

Features of each type of charging

The complex is truly effective if all muscle groups are involved in the execution. There are different types of charging, and each has its own characteristics.

1. Classes with a hoop. The muscles of the abdomen and hips are worked out perfectly.
2. Jumping rope. Designed for slimming hips and training endurance and strengthen legs. To start, do from 50-100 jumps, the limit on the number is not limited. The legs will quickly take on a beautiful shape.
   
3. Japanese Tabata. At the heart of - a quick charge for weight loss lasting no more than 5 minutes. It suits everyone, even those who have never played sports. The point is the maximum number of repetitions of simple exercises. 20 seconds of work at maximum and 10 seconds of rest, for 4-5 minutes you should perform only one exercise (for example, running in place, push-ups, squats, jumping, etc.)
4. Breathing exercises, thanks to which the cells of the body are enriched with oxygen, the metabolic processes are accelerated and adipose tissue is burned faster. Proper breathing should be part of a weight loss exercise at home and in the gym. Thanks to breathing exercises, hunger is reduced, nerves are calmed down, a surge of energy is provided.
5. Running and walking. It is preferable to choose the second option in order to avoid excessive load on the joints. With such training, muscles, cardiovascular and respiratory systems are strengthened.

Recommendations for proper training

To maximize the benefits of exercise, follow these conditions:

1. Do a warm-up - run for 5 minutes on the spot or jump.
2. An hour before training and within an hour after it, you should refrain from eating.
3. Choose your favorite music, exercises should not be a burden, do not train from under the stick, your task is to love the classes, then they will bring maximum benefit.
4. Keep up the pace. There may be a break between exercises, but not more than one minute.
5. It is ideal to exercise for weight loss in the morning, and light, calming exercises - in the evening, to prepare the body for sleep.
6. Train for at least half an hour, as only after 30 minutes of training do fat cells begin to burn.
7. Increase the number of repetitions if the exercise seems easy for you.
8. For training, choose comfortable clothing, preferably made from natural materials.
9. Be sure to stretch at the end.

Warm up

Here are some warm-up exercises that you can include in your weight loss workout:

1. Walking fast in place with high knees. Perform it non-stop for a minute.
2. In order not to injure the joints, it is necessary to warm up the muscles and joints of the body. Perform circular head movements, inclinations, rotation of the pelvis.
3. When doing the exercises, you can add load by picking up dumbbells or weights about 1 kg each. Inhale and slowly raise your arms along the sides, as you exhale, lower your arms down.
4. Perform 15 slow squats to strengthen your hips and buttocks.
5. To work out the muscles of the abdomen, do twisting. From a prone position with bent legs at the knees, tear off your shoulders from the floor and lift the body, while your lower back should not bend. You need to feel the abdominal muscles, keep your arms crossed behind your head.
   
6. Lie on the floor, legs together, socks extended, inhale and slowly raise your legs to 45 degrees. Try to linger for 5 seconds, exhale and return to the starting position. Repeat 15 times with an interval of 10 seconds.

Leg charge

1. Slow squats as deep as possible, as well as squats on one leg (pistol). Perform 10-15 times in 2 sets.
2. Intense legs swing, forward and to the side, imagine that you want to throw your legs.
3. Jumping in place with alternate mixing and raising legs.
4. Exercises lying at a slow pace will help to better work out and "feel" each muscle. Alternately slowly pull each leg to the chest, repeat 20 times with each leg.
5. From the knee-elbow pose, lift your legs up in turn.
6. The following leg exercise is also a great slimming exercise for the abdomen and sides. Lie down on your side and slowly raise your upper leg to the ceiling to the maximum height, keep the body level.
7. Lying on your back, bend your knees and take turns of your legs to the side, also do “scissors” for 2-3 minutes. These exercises work well on the inside of the thigh.
8. The favorite exercise of many is walking on the buttocks. Perform it for 2-3 minutes and you quickly say goodbye to cellulite.

Hand charge

1. Stretch your arms and turn them palms up and down.
2. Stretch your arms parallel to the floor, make circular movements with your fists. Your shoulders should not change position.
3. Stand against the wall, stretch your arms up, slowly spread them to the sides along the wall and back.
4. Take not very heavy dumbbells in your hand and bend it at the elbow, so that the angle varies from 90 degrees and in the direction of decrease.
5. Finally, the well-known push-ups are also very effective. Do 15-20 times, dropping as low as possible.

Neck exercises

Trainers and doctors advise to include exercises for the neck in the slimming exercise for beginners, which will avoid the formation of a second chin and increase the elasticity of the joints of the neck.

1. Sit on a chair, tilt your head forward as much as possible. The chin should rest against the chest. Hold this position for 20 seconds.
2. Grab your chin and squeeze your hands on the jaw, straining your neck and resisting your hands.
3. Circular head movements in different directions.
4. This exercise repeats the first in this complex of exercises for weight loss, only it is performed from a prone position. You can do it without getting out of bed. Hands under your head, knees bent, try to reach your chest with your head. Repeat 10-15 times.

Charge for belly and waist

1. Sit on the floor, keep your arms extended in front of you, stretch your legs too and try to draw a semicircle in the air, then hold them up for 30 seconds.
2. Get on your knees, arms should be extended up. Sit on the basin alternately in both directions, keep your back straight, do 15 times in each direction.
3. Standing on one knee, try to reach the toes of the second leg extended to the side.
4. Exercise for weight loss for the abdomen and sides cannot but include rotation of the body, since in this case almost all the muscles of the body are involved. Your hands should be clasped behind your head. Do the exercise for two minutes one way, then the other.
5. Stand, put one leg straight, the other a little take aside. Spread your arms to the sides so that they are parallel to the floor, lock them in one position, do not move them. Slowly bend towards the side of your leg to the position that the upper arm would look toward the ceiling at an angle of 90 degrees, in other words, so that it was perpendicular to the floor.
6. Stand upright, bend to the side, in this position with your hands behind your head, you need to linger for 30 seconds.
7. Include press exercise in this set.
8. Breathing exercise - exhale all the air and hold your breath. Stand still and begin to draw in and puff up your stomach, and then inhale and exhale, holding your breath again, and begin to do circular rotations.
9. Exercise for losing weight at home includes the exercise "bar". The longer you fix the position, the better, but at least 2 minutes need to hold out.
   
10. Lie on your back, spread your arms apart, you need to raise and lower your straight legs. Complicate the exercise - lower your legs to the sides, touching each hand in turn.
11. Lying on the floor, bend your legs, slowly raise and lower the pelvis.
12. Make 20 lunges forward on each leg as far as possible.
13. Lying on the floor, lifting, pull the legs and arms with the body to each other.
    
14. Charging for losing belly at home is much more effective with a fitball. Sit on it and begin to roll it slowly using the pressure of the body. Keep your back straight. You can roll the fitball with your feet from a prone position.

Pros of morning exercises

1. Your weight is gradually reduced.
2. The tone of the body rises, the muscles strengthen, you become more resilient.
3. You feel that you have begun to look and feel much better, your mood is getting better, and your energy and stress resistance are increasing.
4. You develop self-discipline in yourself and begin to respect yourself more, self-esteem increases.
5. Morning exercise for weight loss helps improve brain function.
6. Metabolism is accelerated, toxins are eliminated faster.
7. It gets easier for you to get up in the morning.
8. Women are easier to tolerate pain during menstruation.
9. Blood circulation improves, heart function stabilizes, blood pressure returns to normal.