The reasons for weight gain are many. Some people can't get their diet back to normal, learn to maintain a balance between calories consumed and calories expended. Others suffer from psychological disorders that also lead to overeating, stress eating. For each individual, specific case, its own direction of treatment is selected. But all of them, as a rule, include a set of physical exercises of varying intensity.
Regular exercises increase muscle tone, have a positive effect on the condition of the skin, improve well-being and bring many other positive effects. But not everyone can find time in the daily schedule for a full lesson. Then a good way out is morning exercises at home. Just 10-15 minutes, and some exercises will allow the body to wake up, prepare for a difficult day, start all processes, including metabolic ones.
Why do you need a charger?
Even a short and quick daily exercise will brighten up the morning, charge you with positive emotions and energy for the whole day. It is suitable even for the lazy, because, perhaps, everyone can allocate 10 minutes. In addition, it will have a good effect on well-being and appearance. After a month of regular classes, you can notice the first changes. The body becomes more toned, the skin condition improves, visible cellulite is slightly reduced. Also, morning exercises at home are completely free. There is no need to go to a specialized gym or buy expensive equipment, special simulators.
Morning physical activity brings the following positive effects for the body:
- the cardiovascular system works better by increasing the level of oxygen in the blood;
- the complexion becomes healthier, fresher;
- the body copes with stressful situations more easily, the level of anxiety decreases;
- sleep improves, a person is less prone to insomnia;
- the joints become more mobile, muscular endurance increases.
Morning exercises should bring not only benefits, but also pleasure. To do this, you can choose your favorite music, comfortable clothes and exercises that work well, do not cause discomfort. With all this, it is important to consider the basic rules. They are quite simple.
The main rules of charging for weight loss
Loading will benefit the body, but only if two basic principles are observed. The first is regularity. Classes from time to time will not affect weight loss or improve well-being. The second is the implementation of the main rules, which largely determine the result. They are based on the following principles:
- At least three lessons per week. Optimally - in one day. Muscles need time to recover.
- Selection of exercises taking into account individual characteristics. You need to focus on the state of health, age, the presence of contraindications. In diseases of the joints, lower back, many types of loads are prohibited.
- Working all muscle groups. Don't focus on one area.
- Diet compliance. After training, you should refrain from eating for at least 30-40 minutes. This time can be dedicated to preparing a delicious, complete and balanced breakfast.
- Do not transfer exercises from morning to night. This is full of overexcitement, insomnia.
- Start the morning complex with a warm-up of the joints.
- End your workout with a stretch.
- Choose comfortable and comfortable clothes for classes.
For beginners, it is best to start with a small set of exercises, gradually completing it and making it more complicated as you get used to it.
Lose weight with morning exercises: myth or reality?
As already mentioned, morning exercises have a positive effect on all body systems, bring a charge of liveliness and energy. But most people still have the question: "Is it possible to lose weight with it, reduce body volume? ". This is real, but on the condition that the gym becomes part of the complex, which will also include:
- proper balanced nutrition;
- daily regimen;
- maintain a balance between calories consumed and spent;
- work with a psychologist to change eating habits.
What good is daily exercise if a person takes advantage of any stressful situation, eats for company, cannot live a day without fast food?
Morning exercises should become a habit, an integral part of the daily routine. Only in such conditions will it help to lose weight and bring the body into shape.
health benefit
Gymnastics in the morning should become a constant in the daily schedule. Just a few minutes can improve health, increase self-confidence, improve mood. Due to the active oxygen saturation of brain cells and blood, it becomes easier to concentrate, think and perform new tasks - all this is equally important for a schoolboy, a student, a working person and a pensioner.
You can do some exercises at home or go to the nearest park, go for a light jog, or walk a few circles around the house. The main thing is that all this brings pleasure, then positive results will not keep you waiting.
Increased efficiency
With any exercise - fast and slow, dynamic and static - the cells are actively saturated with oxygen. This, in turn, leads to a speeding up of thought processes, increased concentration and improved memory. That is why many experts suggest replacing the usual morning coffee with a small set of exercises. It will also give you a load of strength and energy that will last you all day. What can not be said about caffeine, which, among other things, has a number of negative side effects, can cause increased pressure, headaches.
healing influence
Due to the active supply of oxygen to the cells, the work of all body systems improves, a healing effect is observed:
- blood circulation is normalized;
- increased efficiency, brain activity, coordination of movements;
- metabolism speeds up;
- the back muscles are strengthened, which contributes to the alignment of posture, the prevention of osteochondrosis, scoliosis.
Also, regular physical activity in the form of morning exercises helps to strengthen the immune system. The body copes more easily with harmful bacteria and viruses, which is especially important in autumn and winter.
positive attitude
As already mentioned, the morning complex should be designed in such a way as to bring pleasure:
- easy and leisurely pace of exercise;
- happy and incendiary music;
- favorite comfortable clothes;
- comfortable environment.
Every little thing plays an important role here. This approach will provide not only energy for the whole day, but also improve mood. A person who starts the morning with something pleasant will feel calmer and lighter throughout the day, it will be easier for him to bear any difficulties in life, at work, in the family, the level of irritability and fatigue will decrease.
An evening workout can be a good option to improve your mood. Suitable for areas such as:
- yoga;
- pilates;
- extension;
- qigong;
- Chinese breathing technique;
- Japanese or Tibetan gymnastics with roller or towel for the spine.
These instructions are quite specific, not suitable for everyone. Therefore, the main thing is that they have no contraindications. They will also help you relax and clear your mind.
healthy sleep
Physical activity in the morning gives energy, which is enough for the whole day. But its level will gradually decrease at night. This is due to natural human biological cycles. All this is very beneficial for the body. Daily light exercises will allow you to normalize the daily routine, gradually get used to getting up and going to bed at about the same time, which will help you gradually get rid of insomnia, get a healthy deep sleep and easy awakening.
Quick exercises to lose weight at home.
Not all people can allocate enough time for a morning workout. There are many reasons for this. But this should not be a reason for a total abandonment of the activity. Quick loading will come to the rescue, which includes two exercises for each muscle group. An example of such training is shown in the following table.
| muscle group | Training |
|---|---|
| Buttocks |
|
| Arms |
|
| press |
|
Each exercise should be done at least 10-15 times and hold the bar for at least 20 seconds.
warm up before exercise
Morning exercises must necessarily begin with a warm-up. It is necessary to warm up the muscles, joints and tendons after sleeping. Otherwise, the risk of injury and damage is greatly increased.
The warm-up should last between 2 and 5 minutes, it consists of light and unhurried exercises, for example:
- head tilts: forward, backward, left, right;
- circular movements of the shoulders;
- rotation at the shoulder, elbow and wrist joints;
- body turns and tilts: forward, backward, left, right;
- bows to straight or bent knees;
- circular movements of the pelvis;
- Rotation of knees and ankles.
Each exercise should be done 8 times or 4 on each side.
How to choose the best exercises to lose weight?
When choosing exercises to lose weight, you should not focus on a specific area: the volumes cannot decrease only in the abdomen or only in the hips. It is optimal to make a complex for all muscle groups, since such training will accelerate metabolic processes, improve skin condition, tone muscles.
What exercises to include here for each muscle group?
- For the glutes and hips: deep squats, swings, lunges.
- For the back, arms: push-ups, pull-ups, work with dumbbells from 0. 5 to 3 kilograms. Water bottles can be used instead of dumbbells. These exercises are suitable for both men and women, the only difference is the number of repetitions.
- For the press: twist, plank, straight leg raise from a supine position.
Do not forget about other equally effective types of physical activity: a walk, a light jog, jumping rope, etc. Another important nuance is that when choosing exercises, you must first focus on the state of health. For people with a diseased spine, for example, various types of spins are prohibited, and with hypertension, running and jumping may be contraindicated. Therefore, before introducing exercise into the daily routine, it is necessary to consult a specialist.
Beginners can turn to video tutorials. Now you can easily find various educational resources on the Internet, where coaches with extensive experience share interesting programs and complexes, explain in detail the technique of execution. Subsequently, based on the acquired skills, you can independently draw up a lesson plan, focusing on your own preferences.
cardio at home
Cardio exercises are considered quite effective in terms of weight loss, since their implementation requires more strength, energy and calories compared to power loads. These include:
- running in place
- jump the rope;
- skip;
- jumping in one place or in different directions.
During these exercises, there is an increase in heart rate, the appearance of shortness of breath. Breathing becomes sharp and intermittent. Therefore, cardiovascular exercise may be contraindicated in people with diseases of the cardiovascular system or hypertension.
Cardio training should be complemented with strength training. Only then will it be possible to lose weight and maintain muscle mass at the same time. So the figure will look more toned, beautiful.
fitball exercises
For weight loss, body shaping, posture beauty, fitball exercises are very suitable. With it, you can create a complete training program to exercise all muscle groups. It will be more effective than bodyweight training without additional equipment. The body will have to expend more force to maintain a stable position.
Fitballs vary in size, their diameter can be from 60-80 centimeters to 100-120. The main thing is that it should be comfortable to hold in the hands. On a large ball, you can perform the following exercises:
- cramp;
- plank on straight arms;
- squats with a ball over his head;
- fitball push-ups;
- Reverse crunches to strengthen your back muscles.
expert opinion
Fitness or morning exercise will benefit the body in almost all cases. They won't help get rid of fat, belly or cellulite in a week, but they will help get rid of it smoothly and improve overall health. The main thing is not to neglect the help of professionals. Training should end with positive emotions, not with a hospital bed.