In the fight against excess weight together with proper diet important exercise. Charging speeds up the body's metabolic process, which burns the accumulated fat. In addition, morning exercise gives a charge of vivacity for the whole day.
Why are morning exercises most effective
To fight obesity, you should charge it in the morning:
- Physical exercise improves metabolism;
- Done on an empty stomach, daily exercises for weight loss promotes rapid fat burning. It happens because morning muscle contains little glycogen. Also people who do exercise in the morning, not prone to overeating during the day;
- One of the most problematic areas of the press, is best worked out on an empty stomach;
- Proper breathing when running morning exercises nourishes the body with oxygen, which gives a fresh youthful appearance;
- Generated in the process of workout endorphins and serotonin create a positive attitude for the whole day.
How to start a daily morning exercises
Deciding each morning to do exercises, start with gentle exercise, gradually increasing the load. With a sharp and diligent start untrained person can pull a muscle or get a different injury. For habituation of the organism to morning training enough weeks. For the first time, your regular workout or energetic dancing to upbeat music.
Devices for charging
Morning exercise is usually performed at home, so equipment for it is pretty simple:
- Convenient sports equipment. Clothing for exercise should be well air-permeable, to allow to move freely, do not compress the limbs. As Shoe best used shoes firmly locking the foot, they reduce the risk of injury.
- Sports pad required for exercises that are performed lying down.
- Jump rope and Hoop. These devices are ideal for cardio. In their absence it is possible to move energetically, to dance for an increase in pulse.
The start of training suited dumbbells weighing 1-2 kg. In the course of habituation of the organism to stress, you can gradually move on heavier projectiles.
Some exercises morning workout uses weights, gymnastic stick and a ball. Well, if the house is fitted with cardiovascular equipment.
The program of the morning session
If the main objective of charging is to lose weight, exercise should be dynamic. In this case, activates blood circulation which helps to burn fat.
A rough plan for the morning workout:
A required step of any workout. Before getting a load of muscles need a good warm up. Warm-up helps to improve joint flexibility and increase blood circulation.
Exercise # 1 – jumping
- Feet apart on shoulder width, arms extended to the sides.
- To perform jumps, blitzing crossing arms and legs.
2 approaches 15-20 jumps.
Exercise # 2 – UPS
- Lie on your back, bend your knees, hands placed along the body.
- The body to lift and straighten, while straining glutes.
- Bend one leg and lift towards your chest. Freeze for a few seconds, lower the leg. Repeat with the other leg.
To produce movement 15-20 times.
Exercise # 3 – tilt
- Feet put on width of shoulders. Torso forward by bending at the knees.
- Right hand to touch the sock of the right Shoe. Second to raise his hand, forming a straight line with the body.
- Straighten up, hands up.
- Repeat the movement for the left hand.
It is sufficient to perform two sets of 10-20.
5 minutes jumping rope at a moderate pace (100 to 120 jumps per minute).
10 minutes to jump with increased speed. 15 minutes of jumping burned about 190 calories. Jumping rope can be replaced torsion Hoop, Jogging in place or energetic dancing.
Workout for arms, back and chest
Exercise # 1
- To sit on a chair, clinging tightly to the back. Raise the dumbbells up.
- Bend the arms, spreading out his elbows in opposite directions. To return to the starting position.
Repeat 15-20 times.
Exercise # 2
- Stand up, slightly bend your knees.
- Taking the dumbbells, lean forward. Back straight, belly tucked up, arms down.
- To dissolve hands in the parties. The elbows should be pointing up.
Perform 15-20 times.
Exercise # 3 – push-UPS
- Take the emphasis on direct hands.
- Down with a straight back as far as possible, the chest should almost touch the floor.
- Sharply push the body upward to the starting position.
Perform 10-15 times.
With a weak training pushups can be performed leaning on a bench or ball. To simplified types also include push-UPS on my knees.
Strength exercises for the abs
Exercise # 1
- Lie on your back, bend your knees, put your hands behind your head.
- Raise body 20-30 cm from the floor, stopping for a few seconds. Don't strain your neck and draw your chin to the ceiling.
Perform 2 sets of 15 movements.
Exercise # 2
- Lie down on the Mat, raise your straight leg 20 cm off the floor.
- Stretched toes gently draw a circle in the air.
Perform 15-20 times.
Press training, you can burn 4-8 calories per minute.
Exercise for legs and buttocks
Exercise # 1 – squats
- Their feet wider than shoulder width, toes should face outward.
- Smoothly squat, keeping your back straight.
To perform more than 20 times.
5 minutes of squats burned 25 calories.
Exercise # 2
- Starting position – standing. Lowered along the body hand weights.
- To lunge forward, Crouch, bending leg to 90 degrees.
Perform 15-20 times for each leg.
To finish charging suitable cardio at a lower rate than in the beginning.
After a morning workout, you should breathe, take a shower, perform normal hygienic procedures. Only half an hour after training you can enjoy Breakfast. It is recommended to make a Breakfast that contains proteins and complex carbohydrates, for example, scrambled eggs and muesli. Importantly, dieters should not exercise after eating sweet things, fatty.
Regular morning exercises will help to lose weight, and will allow you to always be cheerful and energetic.