To get rid of excess weight, it is not necessary to allocate time for a hike in the gym, because you can perform exercises at home to lose weight. Simply enough to spend on it for 15 minutes. in the morning and after a short period of time, good results will be visible. In addition, the physical load in the morning will allow you to cheer up and get a charge of good mood. Morning exercise triggers the metabolism and helps to strengthen the muscles.
Principles of effective charging for fast weight loss
There are several recommendations that will make the morning workout as productive as possible:
- To lose weight, you need to practice regularly and better every day.
- The complex should include different exercises to load as much muscle as possible.
- Remember that effective charge for losing weight at home will be if between the exercises chosen for the complex to do minimal rest breaks. The maximum time for pauses is a minute;
- Each exercise should be performed in three sets, doing 10-15 repetitions.
- To keep the form for training, it's enough to spend 15 minutes, but if you want to get rid of fat stores, it's better to practice half an hour. Time is worth increasing gradually.
Remember that physical activity gives results only if proper nutrition is observed. When developing the menu, be guided by the rules of dietetics.
Effective exercise to charge for slimming the whole body
Begin training is from the warm-up required for warming up muscles and joints. Perform rotation of the head, arm and leg, as well as tilting and jumping. You can run for five minutes on the spot.
Exercises for charging for each day for weight loss:
- Squats . It is impossible to imagine something more simple and effective for pumping legs than squats. Place your feet at shoulder level and squat before the hips reach the horizontal. The pelvis should be pointed back so that the knees do not go beyond the feet. Hands raise in front of you or take in them dumbbells.
- Complicated lath . Be sure to include this exercise in daily exercise for weight loss, as it involves many muscle groups. Take the emphasis lying down, making sure that the body was in the forward position and there was no deflection in the lower back. Bend the knee first one, and then the other leg and pull them to the chest.
- Twisting . Want a beautiful and flat stomach, then include in your morning complex this exercise. While on your back, bend your knees and place your hands near your ears, pointing your elbows in different directions. At the same time, lift your head and shoulders, and also pull your knees to your head, lifting the pelvis. After that, go back to the starting position, but it is not recommended to put your feet on the floor.
- Slopes . This exercise will get a beautiful and thin waist. Tilts to the sides replace diagonal twists. Hands can be held at the waist, and you can take a gymnastic stick and keep it on your shoulders. Perform inclines one by one to the left and to the right.
- Push-ups . There are different options for push-ups, so you can choose for yourself any. We offer push-ups from the bench. Put your hands on the bench, and your feet rest on the floor. It is important that the body is straight. Fall down by bending your hands in your elbows, trying to touch the bench with your chest.
- Exercise 2in1 . In this exercise, the pressure is received by the press and hands. Lay down on your back, bending your knees to a corner of 90 degrees and lifting them. Keep dumbbells in your hands above your chest. Dilute dumbbells to the sides, but do not touch the floor. Hands can be slightly bent at the elbows.