The reasons for weight gain are many. Some people can’t bring their diet back to normal, learn how to maintain a balance between consumed and spent calories. Others suffer from psychological disorders that also lead to overeating, stress eating. For each individual, specific case, its own direction of treatment 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 condition of the skin, improve well-being and bring a lot of other positive effects. But not every person is able to find time in the daily schedule for a full-fledged lesson. Then a good way out is morning exercises at home. Only 10-15 minutes - and a few exercises will allow the body to wake up, get ready 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 suitable even for the lazy, because, perhaps, everyone can allocate 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, 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, special simulators.
Morning physical activity brings the following positive effects for the body:
- the cardiovascular system works better by increasing the level of oxygen in the blood;
- 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 mobile, muscle endurance 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 this, it is important to consider the basic rules. They are quite simple.
The main rules of charging 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 a day. Muscles need time to recover.
- Selection of exercises taking into account individual characteristics. You need to focus on the state of health, age, the presence of contraindications. In diseases of the joints, lower back, many types of loads are prohibited.
- Working out all muscle groups. Don't focus on just one area.
- Compliance with the diet. After training, you must refrain from eating for at least 30-40 minutes. This time can be spent on preparing a delicious, full, balanced breakfast.
- Do not transfer morning exercises to the evening. This is fraught with overexcitation, insomnia.
- Start the morning complex with a warm-up of the joints.
- End your workout with a stretch.
- Choose comfortable, comfortable clothes for classes.
For beginners, it is better to start with a small set of exercises, gradually supplementing it, complicating it as you get used to it.
Weight loss 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 it, reduce body volume? ". This is real, but on the condition that gymnastics becomes part of the complex, which will also include:
- proper balanced nutrition;
- daily regime;
- maintaining a balance between consumed and spent calories;
- work with a psychologist to change eating habits.
What is the use of daily exercise if a person seizes any stressful situation, eats for company, cannot live a day without fast food?
Morning exercises should become a habit, an integral part of the daily routine. Only under such conditions will it help to lose weight, bring the body into shape.
Benefit for health
Gymnastics in the morning should become a constant in the daily schedule. Just a few minutes can improve health, increase self-confidence, improve mood. Due to the active saturation of brain cells and blood with oxygen, it becomes easier to concentrate, think, and perform new tasks: all this is equally important for a schoolchild, a student, a working person and a pensioner.
You can do some exercises at home or go to the nearest park, take a light jog or walk a few circles around the house. The main thing is that all this brings pleasure, then positive results will not keep you waiting.
Increasing efficiency
With any exercise, fast and slow, dynamic and static, 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 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 cause increased 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 to strengthen the immune system. The body copes with harmful bacteria and viruses more easily, which is especially important in autumn and winter.
positive attitude
As already mentioned, the morning complex must be designed in such a way that it brings pleasure:
- easy, leisurely pace of exercise;
- cheerful, incendiary music;
- favorite comfortable clothes;
- comfortable environment.
Every little thing plays an important role here. This approach will provide not only energy for the whole day, but also improve 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;
- Pilates;
- stretching;
- qigong;
- Chinese breathing technique;
- Japanese or Tibetan gymnastics with a roller or towel for the spine.
These directions are quite specific, not suitable for everyone. Therefore, the main thing is that there are no contraindications to 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 natural human biological cycles. All this is very beneficial for the body. Daily light exercises will allow you to normalize the daily routine, gradually accustom yourself to get up and go to bed at about the same time, which will help you gradually get rid of insomnia, get a healthy, sound sleep and easy awakening.
Fast exercises for weight loss at home
Not every person is able to allocate enough time for a morning workout. There are many reasons for this. But this should not be a reason for a complete abandonment of activity. Fast charging will come to the rescue, which includes two exercises for each muscle group. An example of such a workout is shown in the following table.
| muscle group | Exercises |
|---|---|
| Buttocks |
|
| Arms |
|
| Press |
|
Each exercise must be done 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 is greatly increased.
The warm-up should last about 2-5 minutes, consist of light, unhurried exercises, for example:
- head tilts: 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;
- inclinations to straight or bent knees;
- circular movements of the pelvis;
- rotation at the knees and ankles.
Each exercise must be done 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 make a complex for all muscle groups, since such training will speed up metabolic processes, improve skin condition, and tone muscles.
What exercises to include here for each muscle group?
- For the buttocks and hips: deep squats, swings, lunges.
- For the back, arms: push-ups, pull-ups, work with dumbbells weighing from 0. 5 to 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: twisting, plank, lifting straight legs from a supine position.
Do not forget about other equally effective types of physical activity: a walk, an easy jog, 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 sick spine, for example, various kinds of twists are prohibited, and with hypertension, running and jumping may be contraindicated. Therefore, before introducing exercise into the daily routine, it is necessary to consult with 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 in detail the execution technique. Subsequently, based on the acquired skills, you can independently draw up a lesson plan, focusing on your own preferences.
Cardio at home
Cardio exercises are considered quite effective in terms of weight loss, since their implementation requires more strength, energy, calories compared to power loads. These include:
- running in place
- jumping rope;
- jumping out;
- jumping 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 exercise may be contraindicated in people with diseases of the cardiovascular system or hypertension.
Cardio training must be complemented by strength training. Only then 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 well suited. With it, you can create a complete training program to work out all muscle groups. It will be more effective than bodyweight training without additional equipment. The body will have to expend more strength to maintain a stable position.
Fitballs vary in size, their diameter can be from 60-80 centimeters to 100-120. The main thing is that it should be comfortable to hold in your hands. On a large ball, you can perform the following exercises:
- twisting;
- plank on straight arms;
- squats with a ball over your 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 will help to get rid of it smoothly, improve overall health. The main thing is not to neglect the help of professionals. Training should end with positive emotions, not a hospital bed.