A fit figure is an essential attribute of a self-respecting man. Nobody forces you to become a bodybuilding fan, but keeping your body in good shape is necessary. Morning exercises for men, which also have numerous other beneficial properties, will help you keep in shape. For it you will need everything 10-15 minutes per day and weights in the form of dumbbells. And the advantages that you will receive in the end are incredibly many.
Features of exercises for losing weight men
- Men who care about their appearance pay more attention not to the hips, like women, but to the upper part of the body.
Note: many men believe that abdominal and pectoral exercises are more important than others. And, for example, their legs don’t develop at all. As a result, the body does not look harmonious.
- Men prefer strength training rather than stretching like women.
- They actively use exercises with dumbbells and kettlebells during morning exercises.
Features of morning exercises
It may be hard to believe, but morning exercises for men are addictive, and if at first you have to force yourself to do light physical activity after waking up, then over time the person will no longer feel good without daily warm-up. There are several good reasons for this, starting with the good feeling and surge of strength that warming up in the first half of the day necessarily gives. The benefits of power exercises in the morning for men do not end there, and the main ones are:
- Maintaining muscle tone and correct posture.
- General strengthening of the core (muscle corset).
- Normalization of blood circulation by stimulating the general current.
- Reducing the potential risks of developing cardiovascular diseases and normalizing hormonal levels.
- General weight loss and fitness support.
- Improved overall mood and productivity throughout the workday.
Motivation is also of great importance, without which it is almost impossible to start classes. A person must want to change his life by filling it with movement.
In addition, the realization that morning exercises at home for men, in addition to the general healing effect, will help save a lot of money, which regular visits to the gym require, will definitely give an impetus to start, and this, as you know, is half the battle.
Good morning! Or a recipe for a good day
Good morning starts a good day. And for this to come true, you need to do something good for your body. For example, morning exercises.
You can also please your metabolism by giving it, instead of a cup of coffee on an empty stomach, warm water with a squeeze of lemon into it.
And after exercise, feed your invigorated, energized body with a good and hearty breakfast. You can safely afford porridge with milk, omelet or low-fat cottage cheese. There's a long day ahead. You will have time to spend it all. And than! You earned a good breakfast, you deserve it! You are well done!
READ Workouts for weight loss for men at home
Exercising in the morning: what are the benefits?
It has many positive effects, experts say. “The very word “exercise” hides the answer to the question of what its benefits are,” comments Dmitry Piskunov, master trainer at the World Gym Club - Veshki .
“It’s a charge of vivacity and energy for the whole coming day.” Exercise helps combat physical inactivity, improves blood circulation and the functioning of the musculoskeletal system. It can also become your springboard into “big fitness.” “Start doing exercises regularly and you will notice that you want to move and load your muscles even more,” says Denis Merkulov, senior gym trainer, master trainer, group program instructor the City Fitness club . - Even doing simple exercises at home, you can gradually progress, complicate the exercises, use weights. I know many cases when people took up some light morning exercises at home and soon came to the gym to train seriously.”
Why is it better to do exercises in the morning? Firstly, this way you are less likely to miss class. Secondly, by doing exercises in the morning, you help the body wake up, improve joint mobility and elasticity of muscles, which “cool down” overnight (we wrote about other bonuses of early exercise here ).
Charging has no age restrictions! It can be performed by young people; it is also suitable for men over 65.
How, where to start
- Experts advise starting to get into the routine of daily morning exercises with something not complicated. There is no need for sudden movements or excessive loads right away. Warm up or do breathing exercises. There shouldn't be any discomfort. Everything is pleasant and easy to get involved in the process and get used to the daily morning activity.
- You need to make it a rule to wake up earlier - at least half an hour.
- Gradually, you will notice that waking up in the morning has ceased to be a torment for you. So, it's time to move on to real exercises for losing weight.
READ Exercise for men to lose weight in the pectoral muscles
A little about warming up
The morning exercise routine for men, a video of which you will find below, should begin with a warm-up, as you already said. It should always be done from top to bottom. First, slowly roll your head around your neck. If this exercise causes you discomfort, then you can replace the rotation with clear bends to the sides.
So that during further exercises the joints stand up correctly and all the muscles warm up, perform the following warm-up complex :
- perform rotations with your hands from yourself and towards yourself;
- rotate your elbows in the opposite and forward directions;
- move on to rotating your shoulders in both directions;
- rotation of the ankle joint away from you and towards you;
- rotate your knees around an imaginary axis and also in the opposite direction.
After finishing your warm-up, do the exercises.
Option for morning exercises for weight loss
Charging should begin with a warm-up to prepare the muscles and breathing. If the muscles are not warmed up enough, fat will not burn well.
- Several breathing exercises.
- Circular rotations of the head, shoulder joints, elbows, hands, feet.
- Several bends and circular rotations of the hips.
Now let's move on to aerobic exercises
Any activity designed to burn fat must begin with aerobic exercise: do it quickly and rhythmically.
5-10 minutes of cardio exercises - running in place, jumping rope. The main thing is pace!
The next stage is exercises for the upper body
- Bend forward. With straight arms and dumbbells, make movements similar to flapping wings. 15-20 repetitions.
- Push-ups are one of the best exercises to develop your upper body. 10 times.
READ Exercises for men to lose weight in legs
Exercises for the abs
- You can do straight lifts, or to the side - to strengthen the oblique muscles. The main condition: the back is straight, while lifting, exhale.
- It is performed lying down - with raised legs we slowly “draw” a circle in the air (with our fingertips). Do several reps.
- Standing, spread your legs slightly to the sides, hold dumbbells in your hands. Alternately bend to the sides - smoothly, until you feel tension in the oblique abdominal muscles.
Exercises for legs and hips.
- Start with squats. Watch your heels, they should not come off the floor. The back should be straight. Do 15 squats.
- We do lunges. Take a wide step forward, transferring your body weight to the front leg. Let's go back. 10 reps.
The final stage is cardio exercises. The pace is no longer as intense as at the beginning.
Tip: All muscle groups should be involved.
After two months you need to change the exercises.
It is better to do exercises in the fresh air. If this is not possible, then do it in a ventilated area.
Do not allow your body to become hypothermic or overheated while charging.
Important! Morning exercises for weight loss will bring even greater benefits if you combine it with proper nutrition. Fiber-rich foods - legumes, vegetables, fruits - should be firmly included in your diet. Preference: cabbage, radishes, parsley, prunes, apples.
As you can see, everything is simple! It is only important to want to be healthy, beautiful, slim, and vigorous. And start doing exercises every good morning.
Experts assure that after a week of daily such exercises you will feel a pleasant lightness in your body, and in a month you will lose up to 10 kg.
Some tips
In order for the load to be correct and effective, it is necessary to take into account some features:
- Before doing the exercises, you can wash your face and brush your teeth, but you cannot have breakfast. In this way, the body will use up fat reserves, and it will be easier for the man to exercise.
- If possible, it is better to perform a set of exercises in the yard or on the balcony. If this is not possible, then it is advisable to open the window so that the room is well ventilated.
- When performing the exercise, a man should not become overcooled or overheated.
- Classes must be carried out in comfortable clothes that will not hinder movement.
- Regardless of the exercises you choose, you need to monitor your breathing. It is performed according to a certain scheme: you need to breathe evenly through the nose, the main effort is performed on exhalation, and relaxation is on inhalation.
At first, charging should be easy, after which you need to increase the load. The number of repetitions should be controlled by the man himself in order to recharge himself with energy for the whole day and not get tired. The universal number of repetitions is 8 or 10 times .
Comments: 0.
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As a sport
Gymnastics can be therapeutic, recreational, industrial, hygienic, rhythmic, and also sports. Artistic gymnastics is divided into rhythmic and sports. Rhythmic gymnastics is a women's sport, while artistic gymnastics is practiced by both women and men. At men's competitions, athletes perform on such apparatus as the crossbar (horizontal bar), rings, pommel horse, and also do floor exercises on the mat and vaults from a gymnastic bridge over a goat.
Artistic gymnastics has long gone from being an amateur activity; today it is a difficult sport with strong competition, where men must perform stunts of mind-boggling complexity, as well as possess precise technique for performing exercises, where every movement must be performed flawlessly.
Gymnastics develops strength, endurance, flexibility, as well as strong character and the ability to overcome difficulties. Floor exercises, vaults, parallel bars exercises are mainly exercises for dynamics. And ring classes have many static elements that make your muscles truly steel and your physique athletic. Therefore, this activity can be a kind of treatment for thin and weak boys who want to become truly strong and strong-willed men.
But this physical discipline is considered one of the most difficult sports; there are also serious difficulties in training gymnasts, and there is also the possibility of serious injury. But gymnasts can make an excellent career for themselves - strength exercises are suitable for soldiers, in the police and other law enforcement agencies. Also, gymnasts, when they have no desire to become professional athletes, can switch to another sport, as well as engage in acrobatic dancing and even perform in circus acts.
But all the seriousness of artistic gymnastics is not a reason for those who do not have the desire to engage in daily painstaking training not to become a gymnast. Gymnastic elements can be used in exercises on horizontal bars, in strength gymnastics to improve the physical characteristics of the body, as well as simply in daily morning exercises, which all men, regardless of age and training, can do to maintain vitality.
Contraindications
Before trying any Kegel exercise for men, it is recommended to make sure there are no contraindications. Consultation with a doctor is required. Main contraindications:
- acute inflammatory process in the organs of the genitourinary system (due to increased blood circulation, the infection can spread further);
- hemorrhoids (you cannot perform pushing exercises, as hemorrhoids may fall out or increase in size);
- malignant tumor (due to stimulation of metabolism, metastases will occur);
- period after surgery on the pelvic organs;
- vascular diseases in this area.
Before starting training, it is recommended to undergo a minimum health examination - tests for major infections, a PSA marker, and also obtain a doctor’s consent to train.
According to reviews, Kegel gymnastics is effective both in the treatment of prostatitis and in improving the quality of sexual life. The technique will help preserve and enhance men's health. The benefits can be obtained with moderate regular training in the absence of contraindications. If significant long-term discomfort occurs as a result of exercise, you should stop training and consult a doctor.
How to motivate yourself to study?
Start with small steps. A common mistake beginners make is to set themselves many tasks at once. Are you planning to practice getting up early? Then start with a 5-minute morning exercise and do it for a month without adding anything else. You can lengthen your practice time by 3-5 minutes every week. When one ritual is formed, add a new one: meditation or another of your choice.
Any constant action can become a trigger, or a kind of hook. For example, washing your face, brushing your teeth, etc. Do the exercises, reward yourself with a delicious breakfast or a cup of aromatic tea. We stimulate dopamine receptors, and the habit begins to be associated with pleasure.
Add pleasant emotions. Turn on your favorite music, think about good things. During classes, you should not mentally solve the problems of the upcoming day. Remember: the best morning exercise is exercise with pleasure.
If you missed exercise or cut your time, don't beat yourself up. Return to a stable schedule as soon as possible. Celebrate progress and celebrate success. Start tracking habits and note every day when your morning began with physical education.
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