Morning exercise is a great start to the day and a health boost until the evening. In addition, with the help of charging you can stimulate effective weight loss and strengthen the muscles of the whole body. Therefore, those who neglect morning exercise make a big mistake and lose the opportunity to reap great benefits for the body in a few minutes.
Benefits of exercising immediately after waking up
Many people experience lethargy in the morning and some stiffness in their movements after waking up. Morning fitness exercises help to get rid of these unpleasant feelings and have the following positive effects on the body:
- Provide an increase in power and energy, increase efficiency. This is due to the training of the cardiovascular and respiratory systems during morning training. More oxygen enters the body, which stimulates physical activity as well as brain activity;
- to 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 the improvement of the functioning 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 engage in fitness, so morning exercise gives them the physical activity they need to lose health and weight without drastic changes in their normal work schedule;
- improve mood and increase stress resistance. The production of hormones related to physical activity normalizes the functioning of the nervous system. When yoga is used as a morning exercise, 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 workouts, so everyone can be guaranteed to choose the most appropriate physical activity and comfortable exercise elements for themselves. When choosing a load, you should pay attention to the following aspects.
- there should be enough time for training, usually not enough in the morning, so a charging program should be formed taking into account this factor;
- After a morning fitness workout, you should feel happy, not tired. Therefore, physical activity should be effective but adequate so that you do not feel tired all day.
Walking is a form of exercise to lose weight
Walking is the most natural aerobic exercise for people and the easiest way to lose weight. The following facts speak in favor of using walking as a morning fitness workout:
- a gentle load is placed on the joints and muscles during walking, so the risk of damage to health and injuries is minimized;
- Walking is the most accessible type of cardio exercise, and almost all people can use this type of physical activity to lose weight as a morning exercise;
- You can walk to work and just take 20-30 minutes to get the effect you want, so morning walks are the best choice for very busy people who do not have time to complete a full set of exercises. ;
- To increase the load, you can use special sports equipment, as well as weight agents that are suitable for bags for work and shopping.
Yoga is like a morning workout
The benefits of yoga - an ancient Indian practice that trains the body and soul - can hardly be overestimated. Develops agility, body coordination and mental strength and leads to inner harmony. Meditation, asanas and proper breathing techniques are used to help you lose weight. In the morning exercises, you can combine any or all of these components, if desired.
As a morning warm-up exercise, you can use the yoga asanas that make up the Sunshine Complex:
- Prayer posture.
- Pose with raised arms.
- Stork pose.
- The rider's pose.
- Mountain pose.
- Worship pose with eight points.
- Snake pose.
- Cat pose.
- Mountain pose.
- The rider's pose.
- Stork pose.
- In the end - a prayer pose.
You can perform any other yoga asanas if you wish, but it is always recommended to complete the warm-up with Savasana (or a complete relaxation pose).
A set of basic exercises for morning exercises
Doing strength fitness exercises in the morning helps to consume a lot of calories and strengthen the muscles of the whole body. Thus, with the help of morning exercises, thanks to muscle training, it is possible to achieve body elasticity, develop strength and endurance, and achieve stable and safe weight loss.
The basic morning exercise for vigorous physical activity can include the following effective exercises:
- The neck turns. Lying on your back and keeping your head straight, you should first turn it in one direction, try to touch the clavicle and shoulder with your chin, and then the other. By including this exercise in your morning 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, bring your right hand back as far as possible, and place your left over your right thigh. After stretching the lateral muscles for a maximum of 30 seconds, you should turn your body to the other side and stretch in the same way.
- Bend to the side. Stand up straight, it is convenient to place the lower limbs, and the upper ones to lift and close the lock above the head. Then, for 30 seconds, bend your body to the side, trying to stretch the lateral muscles as much as possible. To extend and refine the sides in one direction, you should repeat this exercise, leaning in the opposite direction.
- Squat. Stand up straight, place the upper extremities on the belt, behind the head or in front of the chest, separate the legs at shoulder width apart, and squat by lowering them to the level of the pelvis and hips. floor surface. By incorporating squats into your fitness workout, you can quickly pump your hips and strengthen your lower extremity muscles.
You can add variety to this set of exercises with the following exercises:
- jumping rope for 5 minutes at a speed of 100-120 jumps per minute;
- "Cycling" exercise to work the muscles of the press and legs;
- a series of exercises with the front and side lungs (10 repetitions each);
- to push against a wall or floor, paying attention to the toes of the feet or knees, depending on the level of physical fitness.