Morning training is a great start to the day and a guarantee of good health until the evening. Moreover, with the help of filling, you can stimulate effective weight loss and strengthen the muscles of the whole body. Therefore, those who ignore the morning training make a big mistake and deny themselves the opportunity to get a huge benefit for the body in a few minutes.
Benefits of exercising right after waking up
Many people feel lethargy and numbness in the morning after waking up. Morning fitness training helps to get rid of these unpleasant sensations, and they also have such a positive effect on the body:
- provide a rush of strength and energy, increase efficiency. This happens due to the training of the cardiovascular and respiratory system during the morning training. More oxygen enters the body, which stimulates physical activity as well as brain activity;
- stimulate weight loss. Increasing the concentration of oxygen in the blood, which is the main catalyst of all processes in the body, leads to the activation of metabolism and improve the work of all systems;
- help organize your daily routine as efficiently as possible. After a hard day, many people no longer have the strength and desire to do fitness, so morning training gives them the necessary physical activity for health and weight loss without drastic changes in the usual routine;
- improve mood and increase resistance to stress. Hormone production due to physical activity normalizes the work of the nervous system. And if yoga is used as a morning workout, then a person learns to concentrate and relax, as well as to think positively, which has a positive effect on the quality of life in general.
There are many types of morning training, so each person can be guaranteed to choose for themselves the most appropriate physical activity and comfortable elements of training. When choosing a cargo, you should focus on the following aspects:
- there should be enough time for training, which is usually not enough in the morning, so the charging program should be formed taking into account this factor;
- after a morning fitness workout, you should feel cheerful, not tired. So, physical activity should be effective, but adequate, so that you do not feel exhausted throughout the day.
Walking as a form of weight loss exercise
Walking is the most natural aerobic exercise for people and the easiest way to lose weight. The following facts support the use of walking as a morning fitness:
- when walking, a light load is placed on the joints and muscles, so the risk of health damage and injuries is minimized;
- walking is the most affordable type of cardio exercise and almost all people can use this type of physical activity for weight loss as a morning workout;
- you can walk to work, and to achieve the desired effect, it is enough to work only 20-30 minutes, so morning walks are the best option for overworked people who do not have time for a complete set of exercises;
- to increase the load, you can use tensioners, which are suitable for both special sports equipment and bags for work and shopping.
Yoga as a morning workout
The benefits of yoga - an ancient Indian practice of training the body and mind - can hardly be overestimated. It develops flexibility, body coordination and strength of mind and leads to inner harmony. For that, meditations, asanas and proper breathing techniques are used, which contribute to weight loss. In the morning exercises, if desired, you can include any of the components of this exercise or all in combination.
As a morning warm-up exercise, you can use yoga asanas that make up the Sun Salutation complex:
- Prayer position.
- Pose with arms raised.
- Roda pose.
- Rider pose.
- Mountain Pose.
- An eight-point worship pose.
- Snake Pose.
- Cat Pose.
- Mountain Pose.
- Rider pose.
- Roda pose.
- In the end - a prayer pose.
If you wish, you can perform any other yoga asana, but it is always recommended to end the warm-up with savasana (or a pose of complete relaxation).
A set of basic exercises for morning exercises
Performing fitness strength training in the morning contributes to high calorie consumption and strengthening the muscles of the whole body. Thus, with the help of morning exercises, it is possible to achieve body elasticity due to muscle training, develop strength and endurance, and achieve stable and safe weight loss.
Basic morning training with physical strength activity can consist of the following effective exercises:
- He turns his neck. Lying on your back and keeping your head upright, you must first turn it in one direction, trying to touch the collarbone and shoulder with your chin, and then in the other. By including this movement in the morning set of exercises, you can get rid of excessive tension and stiffness of the neck muscles.
- Body rotations. Sit on the edge of the bed, place your lower limbs on the floor, then turn your body to the right, moving your right arm as far back as possible, and place your left on your right thigh. Having stretched the lateral muscles to the maximum for 30 seconds, you need to turn your body to the other side and stretch in the same way.
- Lean to the side. Stand upright, it is convenient to place the lower limbs, and the upper - to lift and hook in the lock above the head. Then you have to lean your body to the side, trying to stretch your side muscles for as much as 30 seconds. After you finish this exercise for stretching and losing weight hips in one direction, you should repeat it, leaning in the opposite direction.
- Squats. Stand up straight, place your upper limbs on your waist, nape or in front of your chest, place your feet shoulder-width apart and perform a squat, lowering your pelvis to the level of hip and floor parallelism. By including squats in your fitness training, you can quickly pump up your buttocks and strengthen your lower extremity muscles.
You can add variety to this set of exercises with the following training movements:
- jumping rope for 5 minutes at a speed of 100-120 jumps per minute;
- exercise "Bicycle" to exercise the muscles of the press and legs;
- set of exercises with steps forward and sideways (10 repetitions);
- push-ups from the wall or from the floor, focusing on the toes or knees, depending on the level of physical fitness.