Morning exercise for weight loss required to obtain a slim figure, toning, health improvement, improvement. It may be performed at home. There are several effective exercises to work the gluteal muscles, the press, the neck and other muscles. You don't even need sports equipment. You can also choose and buy charging time – 5 to 20 min.
The benefits of morning exercise
Exercise for weight loss at home should be performed regularly and comprehensively.
Use charging in the morning:
- increase endurance and efficiency. Of physical activity blood is actively moving through the vessels and organs are saturated in nutrients, oxygen;
- recovery of the organism. Improves the function of respiratory organs, of the brain. In addition, achieved a positive change in the posture of a person, which also helps to eliminate certain diseases;
- good mood, even when early awakening. You can carry out exercises under the cheerful music.
- improvement of sleep mode. Trigger the biological clock, a person goes to sleep at a certain time to Wake up in the morning with ease.
To do small exercises every day, but it is important not to overdo it.
How to do morning exercises at home
The positive effect is achieved only in the regular classroom. The selected complex is performed 4 to 7 times a week. With fewer repetitions, the result may not manifest for a long time. Excessive morning exercises can lead to fatigue, tiredness. The load increase gradually.
Tips for charging:
- Before morning exercises should create a positive attitude.
- It is recommended to ventilate the room and wear light, comfortable clothing.
- You can drink a glass of water, but a full Breakfast consume just after physical exercise.
- For weight loss should start with 10 minutes of charging, gradually increasing the time to 15 or 20 min.
- Focus on all the muscles, not just the press or buttocks.
- Exercises should be alternated. The same movement that runs continuously, after some time, will cease to benefit.
- To reduce the likelihood of injury necessary to begin exercises with warm-UPS.
- To burn fat the recommended charging time is 20 – 30 min.
To enhance the effect of the exercises you can use home fitness equipment:
- jump rope;
- hula Hoop-Hoop;
Jumping rope is an independent cardio exercise, fit to burn fat, improve body tone.
Morning exercise for weight loss at home
Exercise for weight loss at home should be made up of several exercises to train the abdominal muscles, arms and legs, buttocks:
- Body position – standing. A big arms overhead on the inhale and on the way out – down. Repeat this motion at least 10 times.
- You need to straighten up, to position feet and arms out to the sides. One leg bend and raised, at the same time touching the knee with the elbow of the opposite arm. Then repeat, changing the arm and leg 10 times.
- Squats. Hands up over your head and squat down, bending the lower back. Hands when it is lowered to the bottom. Do 10 reps.
- Of torso 10 times. Tilted torso parallel to the floor simultaneously touching the fingers of the left hand fingers of the right leg and Vice versa. Free hand rise up.
- The fingers should be put on the shoulders. Do rotating the elbows forward and back – 10 times.
- Running on the spot. Take the position for running, and start moving the feet, while remaining in one place. Duration – 1 min. movement, 1 min rest. The number of repetitions – 3 times. After a few days you can repeat the exercise 5-7 times.
Before early morning fitness drink a glass of water and after 30 minutes eat a full, nutritious and healthy Breakfast.
Some health disorders can be corrected by performing morning exercises.
Beginners should observe some rules:
- charging is divided into 3 stages: warm up, main part and final exercise;
- to prepare your body for physical activity can be, getting out of bed – stretching, head tilts and body back and forth in a slow pace;
- after the warm-up can be done the morning of the procedure – washing, brushing teeth, and proceed to the main part;
- each case will require a specific set of exercises. You can choose your own, or in consultation with a specialist.
Simple moves for beginners:
- Tilts of the head and torso to the side at a time.
- Rotation of the hands, the fingers touch the shoulders and make circular movements with your elbows.
- "The castle". Hands connect to wrists and return to and from oneself.
- Tilts the torso forward, the fingers need to touch the floor.
- Tilts left and right. One hand is raised up, the other at the waist. 2 the position angle change.
- Squats – 3 sets of 10 times.
- Leg swings. You will need a chair. Grabbing on to the back of the chair, the leg is withdrawn back into a straight position. Another option – lunges forward, curtseying deeply.
To strengthen the core muscles you can do the "plank" and to download the press and wrung out from a floor or wall. Full charging takes about 15-20 minutes.
For quick weight loss
Exercise for weight loss at home is performed in the morning, before Breakfast.
Slimming the sides:
- On his knees, to do the tilting in different directions. Arms stretched above her head.
- In the standing position, make circular motions with his body. Hands on his head.
- The rotation of the upper part of the body. The bottom should stay as fixed. It is necessary to ensure that there is a SAG in the waist.
- In the standing position doing stretching bend in one or the other side to the limit, his hands on his head. Necessary to stay on for 30 sec.
- Running in place with knee – 1-2 min.
For pumping of the leg muscles:
- Leg swings to the side and to the side. Do the exercise slowly, straining muscles. On each leg do 10-20 swings.
- Rotation of the knees. In each direction 10 times. It is important to hold the knee Cup your hands and take the correct position – chest out, back straight, knees should be bent.
- Shallow squats. Repeat 20 times.
- Rotation of the shoulders. Your back should be straightened, hands pressed to the hull and make circular rotation of the shoulders in each direction 10 times.
- The rotation of the elbows. Arms need to straighten, bend at the elbows and folded his fingers into a fist. Rotate the forearm for 5 circles in different directions.
- "Castle" behind. One hand you want to throw back up and another down. The fingers are joined behind the back. In this position needs to be 20-30 seconds.
- Hands straighten and bred in hand. Is rotation 20-30 times.
Motion to return to the flexibility of the body shell:
- The trunk rotation in a circle. First you need to stand up straight, hands rest to the sides and start the exercise. You should pull back. Perform 15 – 20 repetitions.
- Body tilt forward and backward 15 times. When you tilt forward, you should try to get the hands to the floor.
- Body tilted forward at a right angle, place hands to the side. You need to simulate the movement of the helicopter, making the body turns right and left.
To quickly achieve results, to add more complex heavy exercises:
- pushups 15 – 20 times;
- climbs and twisting right and left;
- leg swings using rubber bands for gymnastics;
- jumping rope for 15-20 min;
- squats and lunges with dumbbells.
If you want to lose weight before an important event, it is recommended to perform 5-8 exercises from the list each day, with a charge not less than 20 minutes. Efficiency is achieved by increasing the number of repetitions. On the first day of a minimum number of repetitions, but each time they increase by 4-10 approaches.
5 – minute charging
Charging, duration 5 min, performed daily, a positive effect on the condition of the figure and the whole body and is suitable for weight loss. Selected complex of exercises performed at home without special equipment.
- The head tilts left and right, forward and backward 10 times in each direction.
- Squats – 20 times.
- The rotation of the hands in a circle 10 times.
- The rotation of the feet on the feet in a circle 10 times.
- The trunk bending forward – backward, left-right – 10 times.
- Leg swings back. You need to become the wall, lean into it with your hands and straighten your back. Left and right leg alternately are pushed back in a straight position for 15 times.
- Squats with support on the table. Need to do a deep squat, keeping your back in flat position. Exercise repeat 20-30 times.
Charging for 20 minutes
Longer time the charging is done during the transition to the next stage of training, with the aim of increasing load.
- Jumping leg curl – 10 repetitions. Starting position – semi-squats. During the jump the arms are also bent at the elbows.
- Lunges to the side. The exercise should be repeated 10 times on each side.
- Push-UPS from bench 10 times.
- Deep squats. It is important to keep your back straight. Exercise perform 20 – 30 times.
At the end of charging should be given another 10 minutes. stretching to enhance the effect.
A fitness workout
Exercise for weight loss at home involves several movements, each of which is aimed at the elaboration of one part of the body.
Indicative programme charge:
- Preparation of the body to the load. Movement – walk in place 1 min. of rotation of the head and hands – by 6-7 times.
- Hand movements left and right using dumbbells weighing from 0.5 kg the Back must be straightened and the hands at breeding should be parallel to the floor. It is important to stretch the muscles. Repeat the exercise for at least 10 times in each direction.
- Lifts the buttocks while lying on the floor. Considering the muscles of the buttocks, back and partially press. You need to inhale and lift the lower body, remaining in this position for 3-5 seconds. To weight using a dumbbell or water bottle, but not necessarily.
- Leg lifts lying down. Tear off both feet from a floor approximately to the height of 30-35 cm, holding for a few seconds falls to the floor. The number of repetitions up to 30 times.
- Strap. You need to lie on the floor and stretch the floor with his hands, bent at the elbows. Press and buttocks straining and in a position delayed for at least 1 min. the Back should be smooth. After a few days you can increase the time to 2-3 minutes.
- Attacks. It is advisable to do this exercise with dumbbells. I step forward and squat so that the hip took the position parallel to the floor surface. Then return to the starting position and lunge on the other leg. Repeat – 10 times.
The second option anti-calorie fitness charge:
|Exercise||Rule execution||Time in sec.|
|Knee lifts||Raise one leg, bent at the knee, as high as possible||20|
|Strap The Frog||To stand in the bar – to lean on the floor, legs pull back. By changing the position to "gather" and sit on his haunches.||20|
|Strap||Starting position – plank. Feet put shoulder-width apart and begin to pull the left first, then right knee to the stomach.||20|
|Jumping leg curl||Jumping as high as possible, bend both legs. Arms should be straightened and set right||20|
|Jumping squat||Doing deep squats with jumping when taking vertical position. Keep your hands behind the head||20|
After 2 weeks of regular training you will notice changes. There is courage, good humor, and the weight is reduced, subject to the right diet.
Slimming fit belly dancing. Tighten the abdominal muscles, reduced waist. Also suitable for Rumba, salsa or Samba, Zumba.
For modelling the shape of the body doing the dance moves from hip-hop, and to strengthen the thighs, calves and create beautiful shaped foot choose a few movements of flamenco.
Dance exercises for home-based belly dance movements:
- The formation of the press. Belly pick up, straining the muscles, hold for 3-5 seconds and relax. It is important to observe that the stomach is retracted due to muscle, not when you inhale-exhale. Beginners should repeat the motion 3 minutes, and when the exercise will turn out to increase run time to 10 minutes.
- Strengthening of the hips and gluteal. Take a starting position – back straight, feet apart on shoulder width. Then slowly rotate the hips in a figure 8, each side 10 times.
- Study of shoulders. You must stand up straight, pivot your pelvis slightly to the right and the left leg bent. Need to do the reverse right shoulder. Then change position – the right leg is withdrawn and move around the circle left shoulder. Repetition is also at least 10 times.
- Raise that thigh up. This movement is one of the easiest to dance.
- In front of the mirror doing pelvic thrusts in different directions. Do 10-15 repetitions.
- Complications movements of the hips, with rotation in different directions need to simultaneously lower the body down and up. Such a movement requires more energy, so it can be started after the processing of more simple actions. Start with the minimum number of repetitions is 2-3, and increase to 10.
- Dance movement to develop and strengthen the neck. You need to straighten up. Carry out head movements left and right, and then back and forth. Thus the head should not be tilted. The shoulders remain stationary, and should only work your neck muscles. Perform 10 movements in each direction. You must make sure that the head is not tilted, and "extends" in each direction. Such motion helps to treat osteoarthritis, which is a disease of office workers.
- Dancing, you can work out and legs, including the calf muscles. To do this, perform such movement in a position cross their legs and make steps towards changing the situation. For convenience, you can dilute hand in hand or cross on the back of his head. Such a movement in the direction of repeat 15 times in each direction. In the same position shall be transferred to another movement – moving the body from side to side, also crossing his legs.
Dance full charge takes about 15 min, but gives cheerfulness and energy for the whole day.