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Exercise for weight loss

The girl is doing exercises for weight loss

Morning exercise for weight loss is a set of well-chosen exercises. Morning exercise is a catalyst that stimulates metabolic processes throughout the day. The key to losing weight is the right set of exercises.

Benefits of morning exercise

Morning exercises allow you to wake up quickly, play music and join your daily active life.

Exercise Heals the Body:

  • increase immunity;
  • coping with hypodynamics;
  • help to lose weight and consolidate the effect obtained;
  • allows you to develop different muscle groups and create the necessary physical support;
  • is the prevention of heart disease and respiratory failure (cardio and breathing exercises).

Exercising in the morning to lose weight, exercises for different muscle groups will give you a good mood, help you stay in shape and improve your health.

Why is morning exercise the most effective?

  • Metabolism slows down at night. Sleep is the rest of the body, the pulse and respiration rate decrease, blood pressure and metabolic rate decrease.
  • Warmth in the morning allows the body to quickly switch from sleep to the active phase of waking up.
  • Exercise requires muscles to increase glucose. In the morning the metabolism decreases. During training, immediately after waking up, the sugars needed for muscle function begin to be produced due to the release of fat under the skin.
  • Morning exercise for weight loss is the basis of the fight against excess weight, without which it is impossible to activate the metabolism and achieve results.

Warm-up - how to start exercising?

Any physical activity begins with the measurement of momentum and pressure. If the readings are correct, they will start to warm up.

Charging begins with stretching and breathing exercises - take a few deep breaths and exhale. Then a set of exercises is performed:

  • To increase the tone of the neck muscles, turn the head back and forth, left and right, and bring the chin to the chest.
  • Hands swayed up and down. Do 10 repetitions to the right, left, up and down. Remember to work your wrists, elbows and shoulders in a clockwise and counterclockwise direction.
  • The trunk muscles bend and twist from where they stand.
  • Warming the lower legs involves shaking the legs and sitting.

The duration of the warm-up part of gymnastics is 5-10 minutes. This is a special block of the body for proper preparation for weight loss exercises.

Chargers

Sports equipment must be chosen correctly.

For a set of exercises you can choose:

  • frame;
  • skipping rope;
  • fitness bed;
  • dumbbells from 0, 5 kg to 2 kg;
  • You can buy a weight set for your arms and legs.

It is recommended to practice with clothes made of natural fabrics.

Shoes are sold according to the exact size of the foot - breathable, against the heel.

Basic exercises for morning exercises for weight loss

There are 2 exercises for weight loss:

General

The set of exercises is aimed at reducing body weight. All muscle groups are developed equally. Effective with diet.

Correction of problem areas of the figure

There is maximum activity with one zone - they remove the stomach, reduce the size of the hips or the fat folds on the back. It is selected individually.

Neck exercises

The rotation of the head is done at a slow pace for 10-15 in each direction.

Exercise is part of the weight loss complex and is necessary for:

  • normalization of cerebral circulation;
  • decrease in intracranial pressure.

Exercises for arms and shoulders

In women over the age of 40, the wrists and back can become problem areas. Excess fat is concentrated in the thoracic and lumbar regions.

The diameter of the arms increases, especially around the shoulders.

Effective Exercises:

  • Classic push from the floor. The starting position is the lying position. Every morning they are done as a cyclic exercise - 3 times, 10 repetitions. Up to 2 cm of siege is required during a month of regular exercise.
  • Balancing. The starting position is lying on your stomach. Stretched arms and legs are raised and balance is maintained for 10-15 seconds. This is done in 3 cycles, each with 5-7 methods.

Abdominal and lateral exercises

These are the most problematic areas for every second woman.

Exercises are aimed at correcting areas, straight, slender, oblique abdominal muscles. The starting position is lying on your back with your hands behind your head or over your chest.

There are several options for removing excess volume from the abdomen and sides:

  • Raise the straight leg to an angle of 45 °, hold them in this position for 20-30 seconds, return to the starting position. Do 3 times 10 times.
  • "Scissors" - straight legs at an angle of 15-20 ° from the floor are joined and spread back and forth without touching the heel. Make 10-15 crosses, relax and repeat the method.
  • The legs are brought to the body, the knees are bent, and the arms are behind the head. The elbow of the left hand should reach the right knee and vice versa. 3 sets of 5 crowns on each side.

One month of regular exercise strengthens the abdominal muscles and removes 2-3 centimeters from the waist.

Exercises for the legs and hips

The second most common problem area is the hips and thighs in women.

Squats

  • Lean on your feet and shoulder width apart. If you need to work your arms, you can do another exercise with dumbbells, 1-2 kg for each limb.
  • Hands are pulled forward during sitting. Do 10-15 sessions in 3 cycles.

Lungs

  • Strengthens the muscles of the hips and thighs. For each foot, a load of 8-10 lingers is recommended for one method. Starting position - standing, arms across the body.
  • You can use dumbbells to work your muscles at the same time. One leg bends at the knee joint, the other straight leg stretches back. There are 10 breaths for each.

Half squat

  • Exercise is useful to strengthen the inner part of the thigh.
  • Imagine this chair and sit on it. The position is fixed for 30-40 seconds. Repeat 10 times.

"Bicycle"

  • The starting position is lying on your back, bending your legs at the knees. Then make circular movements with your feet: first clockwise, then counterclockwise.
  • The movements are the same as riding a bicycle. Time for pelvic weight loss and gluteus muscle tone - 2 minutes in one direction and in the opposite direction.
  • With daily exercise, the number decreases by 2-2. 5 cm per month.

Turning or self-detox

  • Violation of the position will call for the development of curved and straight abdominal muscles. It has a greater effect on the rhomboid and trapezius muscles of the lower back.
  • Home detoxification improves metabolism, removes unoxidized metabolic products from the body. Excess fluid goes with them.
  • During the first day it takes up to 1. 5 kg. With repeated procedures you will lose an average of 5 kg in 10 days.

It is useful to speed up metabolism and eliminate toxins:

  • tea with mint;
  • tea with ginger;
  • lemon juice;
  • freshly squeezed grapefruit juice.

Self-detox promotes weight loss by removing excess fluid from the body.

True weight loss is the reduction in weight and volume based on a reduction in the amount of fat under the skin.

Only a special exercise program will provide it. This is a time consuming process and the pounds will go away gradually.

Planck

  • A classic exercise for weight loss. The last 5 years have been especially popular. All muscles are involved in making the board. The maximum load falls on the upper abdominal, thigh and shoulder muscles.
  • The first pose is in your stomach. Then, leaning on the elbows and fingers, lift the shoulders to a height of 25-30 cm and place the body parallel to the floor. The body should lie firmly horizontally for 30 seconds without lifting the hips or back.
  • Gradually increase the load and add the next 5-10 seconds each day.
  • The effect of volume reduction occurs after a month of regular training.

What is the difference between women's exercise and men's exercise?

  • The development of muscle mass and body fat due to sex hormones in men and women is different. Physical strength and endurance are different.
  • Men's training is mainly strength training. Guys are easy to gain muscle mass, endurance, and easy to carry heavy loads.
  • Women's Morning Exercises Aerobic Exercise Options:
    • yoga;
    • fitness;
    • stretching
    • Girls find it harder to build muscle mass. The main purpose of training is to maintain optimal weight and physical shape.
    • Fats accumulate faster in women than in men

    When not to exercise?

    Morning exercises are helpful if:

    • it is performed by a healthy person;
    • the load is calculated according to age and physical condition;
    • Heart rate and respiratory rate are monitored during exercise.

    There are relative and absolute contraindications to charging.

    Absolute prohibition of absolute teaching means:

    • various acute or chronic diseases in the acute stage;
    • severe heart and lung disease in the decompensation stage;
    • Grade 3 hypertension, myocardial ischemia;
    • bronchial asthma.

    Relative contraindications include:

    • From the age of 65;
    • 3rd degree obesity;
    • pregnancy, especially the last trimester;
    • recovery period from influenza or acute respiratory infections;
    • recovery from injuries, including sports;
    • The recovery period after surgery.