There are many reasons for weight gain. Some people are unable to bring their diet back to normal, learning how to maintain a balance between calories burned and consumed. Others suffer from mental disorders that also lead to overeating and stress eating. A separate direction of treatment is selected for each specific case. But all of them usually involve a set of physical exercises of varying intensities.
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 finds time in the daily routine for a full lesson. Then morning gymnastics at home is a good way out. Just 10-15 minutes - and a couple of exercises will allow the body to wake up, prepare for a hard day and start all processes, including metabolic ones.
Why do you need a charger?
Even a quick, short daily exercise will make the morning cheerful and charge you with positive emotions and energy for the whole day. It is suitable even for the lazy ones as maybe everyone can allocate 10 minutes. In addition, it will have a positive effect on well-being and appearance. After a month of regular classes, you will notice the first changes. The body becomes firmer, the condition of the skin improves, visible cellulite is slightly reduced. In addition, morning exercises at home are completely free. There is no need to go to a specialized gym or buy expensive equipment or special simulators.
Morning physical activity has the following positive effects on 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;
- Joints become more flexible, muscle endurance increases.
Morning exercises should bring not only benefits, but also joy. To do this, you can choose your favorite music, comfortable clothes and exercises that work well and do not cause discomfort. With all this, it is important to observe the basic rules. They are very simple.
The main fee rules for weight loss
Charging benefits the body, but only if two basic principles are observed. The first is regularity. Classes conducted from time to time will not affect weight loss or improve well-being. The second is the implementation of the main rules that 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.
- Exercise selection taking into account individual characteristics. You need to focus on the state of health, age and the presence of contraindications. With diseases of the joints, lower back, many types of loads are prohibited.
- Train all muscle groups. Don't just focus on one area.
- Compliance with the diet. After training, you do not need to eat anything for at least 30-40 minutes. This time can be used to prepare a delicious, complete and balanced breakfast.
- Do not postpone morning exercises until the evening. This is fraught with hyperarousal and insomnia.
- Start the morning complex with a joint warm-up.
- End your workout with a stretch.
- Choose comfortable, comfortable clothing for class.
It is better for beginners to start with a small set of exercises, gradually adding to them and making them more complicated as you get used to them.
Losing weight with morning exercises: myth or reality?
As already mentioned, morning exercises have a positive effect on all body systems, bring a charge of vivacity and energy. But most people still have the question: "Is it possible to lose weight with reducing body volume? ". This is real, but on condition that gymnastics will become part of the complex, which will also include:
- proper balanced diet;
- Daily routine;
- maintaining a balance between calories burned and expended;
- Work with a psychologist to change eating habits.
What is the use of daily exercise if a person seizes any stressful situation, eats in company and cannot live a day without fast food?
Morning exercises should become a habit, an integral part of your daily routine. Only in such conditions will it help to lose weight and get the body in shape.
Health Benefits
Morning exercises should become a fixed part of the daily routine. Just a few minutes can improve health, increase self-confidence and improve mood. Actively saturating brain cells and blood with oxygen makes it easier to concentrate, think, and perform new tasks: all this is equally important for a schoolboy, a student, a professional, and a retiree.
You can do some exercises at home or go to the nearest park, go for a light jog or run a few circles around the house. The main thing is that all this brings joy, then positive results will not keep you waiting.
increase in efficiency
With each 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's why many experts suggest replacing the usual morning coffee with a few small exercises. There will also be a charge 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 increase pressure, cause headaches.
healing influence
Due to the active supply of oxygen to 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 is accelerated;
- The back muscles are strengthened, which contributes to posture alignment, prevention of osteochondrosis and scoliosis.
In addition, regular physical activity in the form of morning exercises helps to strengthen the immune system. The body more easily copes with harmful bacteria and viruses, which is especially important in autumn and winter.
positive attitude
As already mentioned, the morning arrangement must be designed in such a way that it brings joy:
- easy, leisurely pace of exercise;
- cheerful incendiary music;
- comfortable favorite clothes;
- pleasant environment.
Every little thing plays an important role here. This approach not only provides energy for the whole day, but also improves 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 boost your mood. Suitable for areas such as:
- Yoga;
- pilates;
- stretch;
- qigong;
- Chinese breathing technique;
- Japanese or Tibetan gymnastics with roller or towel for the spine.
These instructions are pretty specific and not 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 gives energy, 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 humans. All this is very beneficial for the body. Daily light exercises 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, sound sleep and wake up easily.
Quick exercises for losing weight at home
Not everyone is able to plan enough time for a morning workout. There are many reasons for that. However, this should not be a reason for a complete abandonment of the activity. Fast loading will come to the rescue, which involves two exercises for each muscle group. An example of such training is shown in the table below.
| muscle group | exercises |
|---|---|
| buttocks |
|
| weapons |
|
| Press |
|
Each exercise must be performed at least 10-15 times and the bar held for at least 20 seconds.
Warm up before training
Morning exercises must definitely start with a warm-up. Muscles, joints and tendons need to be warmed up after sleep. Otherwise the risk of injury and damage is greatly increased.
The warm-up should last about 2-5 minutes, consist of light, calm exercises, for example:
- Head tilt: forward, backward, left, right;
- circular movements of the shoulders;
- rotation in the shoulder, elbow and wrist joints;
- Turns and tilts of the body: forward, backward, left, right;
- tendencies to straight or bent knees;
- circular movements of the pelvis;
- Rotation at the knees and ankles.
Each exercise must be performed 8 times or 4 times on each side.
How to choose the best exercises for losing weight?
When choosing exercises for weight loss, you should not focus on a specific area: the volume can decrease not only in the abdomen, or only in the hips. It is optimal to make a complex for all muscle groups, since such training accelerates metabolic processes, improves skin condition, and tightens muscles.
What exercises should be included here for each muscle group?
- For buttocks and hips: deep squats, swings, lunges.
- For the back, arms: push-ups, pull-ups, work with dumbbells weighing 0. 5-3 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 supine.
Do not forget about other equally effective types of physical activity: walking, light jogging, jumping rope and so on. Another important nuance is that when choosing exercises, you should primarily focus on the state of health. For example, for people with a sick spine, various types of twists are prohibited, and with hypertension, running and jumping may be contraindicated. Therefore, before introducing exercise into everyday life, 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, explaining in detail the technique of execution. You can then independently create a lesson plan based on the skills you have learned, based on your own preferences.
cardio at home
Cardio exercises are considered quite effective in terms of weight loss, since performing them requires more strength, energy and calories compared to strength exercises. These include:
- run on the spot
- jump rope;
- jump out
- Jump in 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, cardio training may be contraindicated in people with diseases of the cardiovascular system or hypertension.
Cardio training must be supplemented with strength training. Only then is it possible to lose weight and maintain muscle mass at the same time. So the figure will look more toned and beautiful.
Fitball Exercises
For weight loss, body shaping, posture beauty - fitball exercises are well suited. With it you can create a complete training program to train all muscle groups. It is more effective than bodyweight training without additional equipment. The body has to exert more force to maintain a stable position.
Fitballs vary in size, their diameter can range from 60-80 cm to 100-120 cm. The main thing is that it is comfortable to hold in hand. On a large ball you can perform the following exercises:
- twist;
- plank on straight arms;
- squats with a ball overhead;
- fitball push-ups;
- Reverse crunches to strengthen the back muscles.
expert opinion
Fitness or morning exercise benefit the body in almost all cases. They don't help to get rid of fat, belly or cellulite in a week, but they help to 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.