Daily fitness exercise is one way to combat excess weight

Many people dream of having a slim, chiseled figure and a beautiful, toned body. But desire alone is not enough: those who do nothing will have no results. And the argument about not having the time and money to go to a health club is just an excuse. There are many ways to lose weight at home. One of them is daily exercise, a full-body workout.No need for extra equipment and expensive equipment, dedicating half an hour a day to physical activity will not only improve your figure, but also significantly improve your overall physical health.

The importance of morning fitness training for weight loss

Morning exercise can not only help you wake up, invigorate and get rid of drowsiness. It triggers all important processes in the body, activates brain functions, normalizes blood pressure, improves a person's performance and stress resistance.Losing weight is most effective in the morning. In the first half of the day, the body responds to load more efficiently: metabolic processes are activated and fat reserves are burned. A morning workout can reduce hunger pangs and prevent further overeating.

Key rules for morning exercise to lose weight

In order for morning exercise to be beneficial to the body, trigger metabolic processes and weight loss, and provide the necessary energy throughout the day, the following rules must be followed.

1. The training center should contain exercises involving all major muscle groups.
2. You should start training from the top down: head to toe.
3. It is best to gradually increase the load as your body's strength and endurance increase.
4. Don't skip physical activity: You need exercise every day.
5. Lessons should be at least 15 minutes each day.
6. Rest periods between exercises should be kept to a minimum.
7. It is recommended to regularly revise the training program, adding new exercises and complex modifications of familiar movement elements.
8. It’s best to train while listening to your favorite music.
9. Do not eat anything an hour or later before class. You can drink a glass of warm water half an hour before training. This will normalize digestion and help remove waste from the body.
10. Taking a contrast shower after your morning workout will double the effectiveness of your workout, boost your body's immune function, and strengthen and tone your blood vessels.
11. Be sure to follow correct daily habits. Night sleep should last at least 6 hours.
12. The training room must be thoroughly ventilated beforehand.

A set of effective morning exercises to lose weight

Morning workouts, like any other fitness workout, should include a warm-up, a series of basic exercises, and end with some stretches.Daily basic training complex:

• head tilted forward, backward, and sideways;
• Circular rotation of head, shoulders, arms;
• Bend to the sides and down toward the feet;
• Pelvic rotation;
• running in place with high knees;
• Place weighted arms on your belt to strengthen your biceps and lats (you can use dumbbells or a bottle filled with water or sand as weights);
• Push-ups strengthen your arms and tone the muscle fibers of your back, chest, and shoulder girdle;
• Lift your body from a lying position, twist in a V shape, lift your straight legs together, and strengthen abdominal compression;
• Squats work your butt and thighs;
• Classic forward lunge to eliminate the appearance of cellulite and create rounded glutes;
• Swing your legs from a standing position and on all fours to strengthen your hips and buttocks;
• All plank exercises that strengthen your core muscles;
• Bend toward your feet from a seated position, gently stretching your back muscles and hips;
• Stretch your spine from a standing position near a wall (arms raised, palms crossed).

Each fitness element should be repeated 10-20 times. Choose a pace that works best for you to avoid shortness of breath and severe fatigue.Basic training can be supplemented with any appropriate physical activity exercises. It all depends on the training goals, problem areas, and personal preferences of the performer.

Useful types of fitness

You can enrich your morning workout with a variety of additional fitness options:

1. Hula Hoop Spin: Helps eliminate excess fat tissue in the abdomen and buttocks, significantly reducing waist circumference.
2. Rope skipping: effectively enhances the strength of the lower limbs, eliminates cellulite in the thighs and buttocks, increases physical endurance, and normalizes the function of the cardiovascular system.
3. Gymnastics according to the Tabata protocol: allows you to improve your body and improve overall physical health in the shortest possible time.
4. Breathing exercises: have a beneficial effect on the function of vital organs and systems, accelerate metabolism and fat burning processes, enhance immunity, normalize the functions of the central nervous system, improve oxygen exchange processes between cells and tissues.
5. Jogging: Helps strengthen the cardiovascular system, improve the mobility of joints and ligaments, and accelerate blood circulation and lymph flow.
6. Exercise or Nordic Walking: has a complex overall strengthening and healing effect on the human body.

Morning exercise can be useful for everyone: men, women, children, seniors, professional athletes, regular fitness enthusiasts, and people who don't exercise at all.It regulates muscle fibers, provides energy and strength, has beneficial effects on the function of vital organs and systems, improves overall physical health, enhances immunity, and promotes gradual weight loss.Performing fitness training every morning is a healthy habit that can keep you energetic and in a good mood throughout the day, kick-start metabolic processes in your body, normalize your health, and improve mental abilities and performance. This activity can effectively prevent the occurrence of diseases of the musculoskeletal system, heart and blood vessels.