The reasons for weight gain are many. Some people fail to bring their diet back to normal, they learn how to maintain a balance between calories consumed and expended. Others suffer from psychological disorders that also lead to overeating, food stress. For each individual, specific case, their own treatment direction 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 skin condition, improve well-being and bring many other positive effects. But not all people are able to find time in the daily schedule for a full-fledged lesson. So a good way out is morning exercises at home. Only 10-15 minutes - and some exercises will allow the body to wake up, prepare for a hard day, start all processes, including metabolic ones.
Why do you need a charger?
Even a quick, short daily exercise will make the morning cheerful, charge you with positive emotions and energy for the whole day. It is also suitable for the lazy, because, perhaps, everyone can dedicate 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, skin conditions improve, visible cellulite is slightly reduced. In addition, the morning exercises at home are completely free. It is not necessary 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 best by increasing the level of oxygen in the blood;
- the complexion becomes healthier, fresher;
- the body more easily copes with stressful situations, the level of anxiety decreases;
- sleep improves, a person is less prone to insomnia;
- joints become more mobile, muscle resistance 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 bring discomfort. With all of this, it is important to consider the ground rules. They are quite simple.
The main rules of reloading for weight loss
Charging 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. It is necessary to focus on the state of health, age, the presence of contraindications. In diseases of the joints, in the lower back, many types of loads are prohibited.
- Train all muscle groups. Don't focus on just one area.
- Compliance with the diet. After training, you need to refrain from eating for at least 30-40 minutes. This time can be spent preparing a delicious, complete and balanced breakfast.
- Do not transfer the morning exercises to the evening. This is fraught with overexcitement, insomnia.
- Begin the morning complex with a warm-up of the joints.
- Finish 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 supplementing it, complicating it as you get used to it.
Losing weight with morning exercises: myth or reality?
As already mentioned, morning exercises have a positive effect on all body systems, they 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 provided that gymnastics becomes part of the complex, which will also include:
- proper balanced nutrition;
- daily regimen;
- maintaining a balance between calories consumed and expenses;
- work with a psychologist to change eating habits.
What good is daily exercise if a person catches a stressful situation, eats for company, can't 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, get the body back in shape.
Health benefit
Gymnastics in the morning should become a constant in the daily schedule. A few minutes can improve health, increase self-confidence, improve mood. Due to the active saturation of brain and blood cells with oxygen, it becomes easier to focus, think and perform new tasks - all this is equally important for a schoolboy, a student, a worker and a retiree.
You can do some exercises at home or go to the nearest park, go for a light jog or do a few laps around the house. The main thing is that all this brings pleasure, so the positive results will not keep you waiting.
Increase efficiency
With any exercise, fast and slow, dynamic and static, the cells are actively saturated with oxygen. This, in turn, leads to an acceleration of thought processes, an increase in concentration and an improvement in memory. That is why many experts suggest replacing the usual morning coffee with a small set of exercises. It will also give you a boost of strength and energy that will last throughout the day. What can not be said about caffeine, which, among other things, has a number of negative side effects, can cause increased blood pressure, headaches.
Healing influence
Due to the active supply of cells with oxygen, the work of all body systems improves, a healing effect is observed:
- blood circulation is normalized;
- increased efficiency, brain activity, coordination of movements;
- metabolism is accelerated;
- back muscles are strengthened, which contributes to posture alignment, prevention of osteochondrosis, scoliosis.
In addition, regular physical activity in the form of morning exercises helps strengthen the immune system. The body more easily copes with harmful bacteria and viruses, which is especially important in the fall and winter.
positive attitude
As already mentioned, the morning complex must be designed in such a way that it brings pleasure:
- easy and pleasant pace of exercise;
- cheerful and incendiary music;
- favorite comfortable clothes;
- comfortable environment.
Every little thing plays a big part here. This approach will not only provide energy for the whole day, but will also improve the 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 withstand 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;
- Pilate;
- elongation;
- qigong;
- Chinese breathing technique;
- Japanese or Tibetan gymnastics with roller or towel for the spine.
These indications are quite specific, not suitable for everyone. Therefore, the main thing is that there are no contraindications for them. They will also help you relax and clear your mind.
Healthy sleep
Physical activity in the morning energizes, which is enough for the whole day. But its level will gradually decrease in the evening. This is due to the natural biological cycles of man. 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 healthy and healthy sleep and easy awakening.
Quick exercises for weight loss at home
Not all people are able to set aside enough time for a morning workout. There are many reasons for this. But this shouldn't be the reason for a complete abandonment of the business. Fast charging will come to the rescue, which includes two exercises for each muscle group. An example of such training is shown in the table below.
| muscle group | Exercises |
|---|---|
| Buttocks |
|
| Arm |
|
| Press |
|
Each exercise should be performed 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. Muscles, joints and tendons after sleep need to be warmed up. Otherwise, the risk of injury and damage increases significantly.
The warm-up should last about 2-5 minutes, consist of light and unhurried exercises, for example:
- tilt your head: forward, backward, left, right;
- circular movements of the shoulders;
- rotation of the shoulder, elbow and wrist joints;
- body turns and inclinations: forward, backward, left, right;
- inclinations in straight or bent knees;
- circular movements of the pelvis;
- rotation in the knees and ankles.
Each exercise must be performed 8 times or 4 on each side.
How to choose the best exercises for weight loss?
When choosing exercises for weight loss, you should not focus on a specific area: volumes cannot decrease only in the abdomen or only in the hips. It is optimal to create a complex for all muscle groups, as such training will speed up metabolic processes, improve the condition of the skin and tone the 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 weighing 0. 5 to 3 kilograms. Water bottles can be used in place 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 lift from supine position.
Don't forget other equally effective types of physical activity: a walk, an easy run, jumping rope, and so on. Another important nuance is that when choosing exercises, you should first of all focus on the state of health. For people with a diseased spine, for example, various types of twisting are prohibited, and with hypertension, running and jumping can be contraindicated. Therefore, before introducing exercise into the daily routine, it is necessary to consult a specialist.
Beginners can resort to video tutorials. Now you can easily find various educational resources on the Internet, where trainers with extensive experience share interesting programs and complexes, explain the technique of execution in detail. Subsequently, based on the skills acquired, you can independently draw up a lesson plan, focusing on your preferences.
Cardio at home
Cardio exercises are considered to be quite effective in terms of weight loss, as their implementation requires more strength, energy, calories than power loads. These include:
- running in place
- skipping rope;
- jump out;
- jumping on the spot or in different directions.
During these exercises, there is an increase in heart rate, the appearance of shortness of breath. Breathing becomes acute and intermittent. Therefore, cardio exercise may be contraindicated in people with diseases of the cardiovascular system or hypertension.
Cardio training must be complemented by strength training. Only in this way will it be possible to simultaneously lose weight and maintain muscle mass. So the figure will look more toned, beautiful.
Fitball exercises
For weight loss, body shaping, posture beauty - fitball exercises are suitable. With it, you can create a complete training program to train 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.
The Fitballs have variable dimensions, their diameter can vary from 60-80 centimeters to 100-120 centimeters. The main thing is that it should be comfortable to hold in your hands. On a large ball, you can perform the following exercises:
- to twist;
- plank on straight arms;
- squats with a ball over the head;
- fitball push-ups;
- reverse crunches to strengthen the back muscles.
Expert opinion
Fitness or morning exercise will benefit the body in almost all cases. They will not help to remove fat, belly or cellulite in a week, but they will help to get rid of them smoothly, improve overall health. The important thing is not to neglect the help of professionals. Training should end with positive emotions, not a hospital bed.