Morning exercises for girls. Complex for weight loss and health for every day at home. Lessons with pictures and videos

The habit of doing exercises has undeniable benefits and provides multiple positive effects for women's health. Do not consider a set of exercises for exercise after waking up in the morning as a waste of time. In fact, this is a profitable investment in your own health, positive well-being and attractive appearance for many years.

The benefits of morning exercises for women are as follows::

Helping the body quickly perk up.
Toning the body muscles, maintaining a beautiful figure.
Unloading for the heart.
Acceleration of blood, heating of blood vessels and capillaries.
Improving general well-being and health.
Increased mood.
Increased performance.
Improving joint mobility.

Many fitness trainers and doctors are sure that it is morning exercise that prolongs life, as it fills the body and soul with energy for the whole day, which contributes to a person’s strong endurance in difficult psychological situations and during physical activity.

A set of morning exercises

You should start exercises for exercise in the morning without immediately jumping out of bed. A competent sequence of actions is essential. It is most advisable to do a light warm-up-massage for the body after fully awakening.

Movements go from the periphery to the center of the body in order to further activate the lymphatic system and promote additional cleansing of the body from waste and toxins. In addition, you should awaken the nervous system and there are also effective methods for this.

For example, the following algorithm can be used (right in bed after waking up):

rubbing the palms of your hands against each other, at first one palm puts a little pressure on the other, then vice versa;
light facial massage with warm palms, movement from the top to the neck, press your palms to your eyes, massage the area around the eyes;
press the centers of the palm to the ear canals, create a slight vacuum, sharply remove the palms (improves the sense of hearing), then massage the ears, lightly knead the earlobes and cartilage;
stroking each hand from the fingers to the body, lightly kneading;
identical actions with legs;
stroking movements along the body with concentration on touch, in order to feel the body completely and whole, move on to activity.

This algorithm can be supplemented with some other actions according to your own taste. For example, some people like to massage their calves separately in the morning and this makes sense and is beneficial. One way or another, the point is to prepare yourself for more active movements, warm up and feel your body better.

Warm up the arms and forearms

The first exercises for optimal exercise in the morning are most often warm-up movements for the arms. This part can also be done while sitting in the pastel, but in order to better warm up, it is better to stand. The sequence may vary, but the following is specifically arranged to obtain the best effect.

Exercises for morning exercises to warm up joints and tendons:

fold your palms at your chest (as for prayer), without lifting them apart from each other, spring and press down a little - 10-20 movements;
arms to the sides, stretched to the maximum, moving only the hands up/down with a feeling of tension to the fingertips - 10-20 movements;
rotation of the elbows towards/away from oneself – 10-20 movements in each direction;
stretching your arms up above your head, twisting the wrist lock, pulling up from the shoulder joints - about 20 seconds;
wrist lock in front of you, springing movements to the chest and back while maintaining the wrist lock - 10-20 movements;
one hand is stretched forward, the palm is looking up, with the other hand they take the fingers and pull them down, trying to bend the straight fingers in the opposite direction, repeat on the second hand - 10-20 movements for each hand;
the hand rises up, bends at the elbow, which is above the head, and the palm behind the back above the cervical vertebrae, with the other hand they press on the elbow and knead the shoulder joint - 10-20 small movements.

Warm up the muscles:

intense flexion/extension of fingers into a fist – 20 seconds;
wall push-ups, standing – 20 times;
hands on the wall, the body is bent so that both the arms and the body are perpendicular to the surface, springy movements of the body up/down - 20 seconds;
independent tension/relaxation of the arms completely - 10-20 times;
imitation of lifting a barbell (dumbbells) for the biceps – 10-20 times (light dumbbells can also be used).

This warm-up of muscles, joints and ligaments improves grip strength and develops muscles, helps tighten muscles and improves the appearance of the hands.

A full range of exercises for all muscle groups

All movements are as easy as possible for people with any physical fitness, I will write everything I know, and you choose 3 for each part of the body.

Legs

1. Alternate swings forward, perform them concentrated, without swinging, put your foot down and raise it. We perform from 10 to 20 repetitions on each leg. (Exercises will make the leg ligaments mobile and increase muscle endurance)

2. Swing your legs to the side, 10 repetitions or more, short pauses at the bottom and hold in the top position, if you can

3. Circular rotations with the knees. 10 times in each direction. Support your kneecaps with your hands, knees bent, back straight, chest forward.

4. Squats, 20 repetitions, sit shallowly at 90 degrees. Inhale at the lowest point, hands behind your head or in front of you

5. Circular rotations with the toes of the feet, as if trying to make a hole in the ground, perform the movement until the joints warm up comfortably

6. Knee to chest stretch. Take your knee, bring it to your chest and press it firmly with your hands, 10 seconds on each leg.

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Hands

· Lock reversal. We cross our fingers and begin to rotate them around their axis until the wrists are completely warmed up.

· Shoulder turns. Keep your back straight, press your arms to your body, and begin rotating your shoulders 10-15 times in each direction.

· Rotations of the elbow joints. We stretch our arms in front of us, bend our elbows, put our fingers into a fist and twist our forearms away from ourselves 5 times and towards ourselves

· Stretching the biceps and triceps. 1. Alternately, we throw our hands behind our heads and place our palms on the opposite shoulder, hold and pull, for 20 seconds each. 2. One hand is straight, lower it to the bottom, the second one takes the wrists of the first and pulls it towards you.

· Carousel. Keep your arms straight, spread them to the sides and begin to rotate them along the axis, while at the top, holding them as close to the head as possible. 20-30 reps.

Head

Circular rotations of the head, 15-20 circles in each direction

· Tilt of head to shoulder. We press our ear to the shoulder and pause, 10 bends each

· Stretching of the neck joints. We press our chin to our shoulder, hold it for 10 seconds, then tilt our head back and also hold it for 10 seconds. Helping with our hands

Frame

· Rotations of the body in a circle. We stand straight, arms on our sides, then twist our torso, drawing a perfect circle, trying to stretch our back. 15-20 repetitions on each side

· Tilt the body forward and backward. We stand straight, arms up, try to reach the floor with our hands without bending our legs. Excellent performance for blood flow, which is especially useful for early exercise. 15 tilts.

· Body tilts to the sides. Place your hands on your sides, look in front of you, legs wider than your shoulders, and begin bending. Bend, then back a little and bend again to the end - this will count as 1 repetition. 10 tilts in each direction.

· Helicopter pilot. Tilt your body 90 degrees forward, place your arms to the sides, and begin to rotate your body to the sides.

Core warm-up

Morning exercises do not involve aerobic exercise. Therefore, in warming up the core, mainly static exercises are used, which, on the one hand, give a high positive effect and prepare the body for the coming day, but at the same time do not give excessive load and require a minimum of time.

The standard duration for each exercise is 30 seconds; depending on the preparation, the duration should be increased.

Plank. Famous exercise. Stand like a push-up, only on your forearms, palms pressed to the floor. The buttocks are pulled up a little, the legs are tensed, the pelvis is slightly tucked towards the body.
Side plank. Focus on only one hand (the position is identical to the previous one), the second hand lies on top along the body. The body is smooth and straight. Perform on each side.
Holding your legs. Lying on your back, body and buttocks pressed to the surface, straight legs raised above the ground 45 degrees. In addition, it is possible to hold at 30 and 60 degrees.
Body rotation. Standing, feet parallel at a distance of about 30 centimeters, legs fixed. Circular movements only with the upper part of the body in one direction and the other, for about a minute.
Extension of the body. The pose is identical to the previous exercise. One hand is along the thigh, pressed, the other rises up, stretches, bends to the side, towards the hand pressed to the thigh. The upper hand reaches into the distance, helping to further stretch the body. Performed on both sides with position fixation.

Static exercises additionally train stabilizer muscles and tendons. The result of such regular training is a pleasant body shape, as well as the absence of fatigue during the day, correct body position when sitting and walking.

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Leg warm-up

Exercising in the morning not only gives you energy, but also kickstarts your metabolism. They are an integral part of a weight loss program and maintaining a normal weight.

We stretch the joints and tendons:

swing your legs forward/backward and sideways – 10-20 times, support on the wall if necessary;
rotation of the pelvis - half a minute in different directions;
rotation in the knee joints, thigh parallel to the floor, shin suspended - 10-20 times;
rotation of the foot in weight - 10-20 times, on each leg, rotation in different directions;
the leg is slightly raised (5 centimeters from the ground), the foot is pulled away from the body with tension and pressed back, pushing with effort towards the shin - 10-20 times for each leg.

After the joints and tendons are stretched, you should work on the muscles. To do this, first raise your toes for about a minute.

Next, perform various variations of squats 10-20 times each:

squats when the legs are pressed together;
squats with your feet approximately under your shoulders;
sumo squats;
plie squats.

After squats, it is useful to do exercises on transverse and longitudinal splits. In general, these exercises improve tissue trophism in the legs, relieve fatigue and are an excellent prevention of cellulite.

Neck exercises

Morning exercises for the neck have contraindications. If you have any ailments such as a hernia in the cervical spine or osteochondrosis, you should do the minimum range of motion and first ask a specialist what exercises are permissible.

For those who have no restrictions, it is useful to perform the standard complex:

bending to the sides;
rotations in different amplitudes;
traction with fixation in different directions.

After completing this warm-up, the so-called plow is performed: lie on your back, straight legs thrown over your head, hands on the floor. The emphasis is on stretching the back and cervical spine.

Exercises for neck exercises in the morning improve blood supply to the brain with oxygen throughout the day

It is also useful to use an exercise from wrestler training. Starting position: standing on all fours with emphasis on your palms, your head rests on the floor with the space between your forehead and the top of your head. In this position, body movements (mainly the shoulder girdle) are performed in different directions to warm up the neck.

The benefits of this complex mainly lie in preventive and therapeutic effects. The muscles that support the small cervical vertebrae in an optimal position are worked out, and the blood supply to the brain improves.

Often, regular warm-up is enough to get rid of migraines and tension in the collar area.

Morning set of exercises: final effect

There is no doubt that morning exercises are beneficial for people at any age!

Many people neglect it and take away their own joy, because once you do the exercises, you won’t be able to refuse it again.

Morning exercises give you strength for the whole day, which you can spend at work and become more successful, they also raise your overall mood and tone, it is always pleasant to be with such a person, he brings goodness and positivity, because the negativity came out in the morning with good music and simple exercises.

Thank you very much for reading to the end, I, as the author, am very pleased if at least one person makes their life better thanks to my advice. Subscribe to the blog and be sure to leave a short comment or add exercises of your own!

Basic exercises

If there is a need to optimize the process and reduce the duration of charging, it is quite possible to get by with basic exercises and movements. Although they may look a little primitive, even this sequence provides significant benefits and prepares the body for the day:

rotation of the arms, in different directions, in the hands, elbow and shoulder joints;
rotation of the body and pelvis and head in different directions;
swing your legs forward/backward;
squats with jumping 10-15 times;
push-ups 10-15 times;
splits – 2-3 minutes.

This warm-up will take about seven minutes; a contrast shower after completion will bring additional benefits.

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Why do you need a morning exercise complex?

Exercise does not serve as a full-fledged workout that pumps up the muscle corset.

Its main task is to launch the processes of early awakening, strengthen muscles and joints, fill them with blood and make the brain work faster.

The exercises of the morning complex should be constantly improved, and a contrast shower will complete the complex.

For physical exercise, choose loose clothing and light shoes and don't forget about pleasant music!

Here, everyone chooses for themselves what to listen to, but before a busy day, I recommend medium-tempo classical music, such as Mozart.

Completing charging

In the final stage, it is useful to “collect” the whole body.

Therefore, the corresponding basic exercises are used here in the following sequence:

bend forward to straight legs while sitting, without sudden movements and with fixation - about a minute;
bridge with fixation (if necessary, preparatory lifts into the bridge and rest are made, and then the position is fixed) - half a minute;
push-ups – an affordable but not excessive number of repetitions.

After the set of exercises for exercise in the morning is completed, you should lie down quietly and relax for 2-3 minutes. Next they go to wash and do other morning chores.

A set of exercises for weight loss

The essence of exercises, which not only give you energy, but also help you lose weight, is to further enhance your metabolism. In addition, they are more energy-intensive and allow you to burn calories better. Only in order for the body to burn subcutaneous fat, you need to do the exercises strictly on an empty stomach.

Dynamic warm-up. Jumping: legs to the sides/legs together; hands along hips/over head. Performed with cotton, about a minute. Next, in place with raising the hips - a minute and the same run only with throwing the shin.
Strengthening and slimming legs. The stance, as for a cross split, is high enough to allow you to bend one leg and “sit” on the bent leg. The second leg is straight, the knee bent approximately near the shoulder. From this position, a “roll” is made onto the second leg, keeping the body lower. Complete in about a minute.
Legs and body. Lying on your back, first the legs are thrown over the head, then they return to the starting position and the body is lifted with an inclination towards the legs. Complete in about a minute.
Lifting onto a chair. You should firmly place a chair or choose another surface of a comfortable height in order to alternately stand on this surface with one leg and go down. Performed 20-30 times on each leg.
Squats. You can't go anywhere without them. Moreover, after the previous exercise, the effect will be more vivid.
Plank push-ups. Also a classic that works. Perform 10 push-ups, followed by 20 seconds of planks. The cycle is repeated at least three times.

Suggested set of 5 exercises

It’s better to start any workout with productive stretching . Thorough warming up of muscles and joints allows you to avoid unpleasant incidents during exercises, increases the impact of any subsequent actions and makes them easier to perform.

Next, the load should be increasing. First, exercises are performed with lower energy costs and more repetitions, gradually preparing the body for more serious tasks.

Then you should pay attention to power loads, you can include work with dumbbells.

You should finish the load with cardio ; jumping rope is ideal for your arms. Finally, stretch all the muscles involved and take a relaxing shower. In total, the training will not take you more than 30 minutes.

Warm-up

You can prepare the joints involved in training through the following actions:

Stand up straight, feet shoulder-width apart, arms extended to the sides. Make circular movements with your hands back and forth 20 times. Then do the same movements in the elbow area, and then in the shoulder area.
Raise and lower straight arms through the sides. Repeat 15-20 swings.

Another option for warming up your arms before training is shown in the video below:

Immediately after a short warm-up there is exercise for losing weight on your arms at home, consisting of 5 exercises.

Arm raises

A good exercise that we all remember from morning exercises in childhood. It works and strains all the muscles of the arms, while saturating the adductor joints with oxygen. The load occurs by holding the muscles in one state for a certain number of seconds. Difficulty is minimal. There are two options for performing this action.

Option one - to the sides:

Arms bent at the elbows near the chest, feet shoulder-width apart, back straight;
As we inhale, we turn the body, leaving the pelvis in place, first in one direction and make 2 jerking movements, straightening and bending our arms at the elbows;
As you exhale, we return to the starting position.

Option two - up and down:

The arms are straightened, one is on top, the other is on the bottom;
Inhaling, we make jerky movements for two counts in this position, then change hands.

These actions must be implemented in 2 sets of 20-25 jerks on each side.
Note! If the load seems too simple for you, you can additionally take dumbbells of a suitable weight in your hands. You can start with 0.5 - 1 kilogram, gradually increasing the weight.

Push ups

Well-forgotten old bodyweight movements will help get rid of arm fat in the best possible way. The ideal option would be to perform from the floor on straight legs , but for starters you can do it on bent legs. The difficulty of the exercise is average; the biceps, triceps and trapezius are worked on.

Technique:

Lying down, emphasis on the hands and feet of straightened/bent knees;
Inhaling, bend our arms at the elbow and lower our straight body down;
Exhaling, we return to the starting position.

Watch the video for more details:

To begin with, it would be optimal to perform 8-10 push-ups in 2-3 approaches. But every 3-4 days, increase the load by at least one or two repetitions.

Dumbbell Curl

The movements are aimed at working the biceps. Beginners will feel the difficulty when performing without weights; over time, weights will definitely be needed to smoothly raise the bar. Perfectly works the inner area of the hand. The difficulty of execution is average.

Technique:

Standing, feet shoulder-width apart, back straight, weights in hands;
As you inhale, bend your arms at the elbows, raising them with your palms up;
As you exhale, return to the starting position.

Learn more from the video:

Do 20 curls in 2-3 sets with a break of 20-30 seconds.
Note! You can do bending with each hand separately, more carefully tracing the development of the biceps and adductor muscles.

Palm to palm pressure

A static exercise comes in handy before training the heart muscle with cardio. The muscles worked in previous loads will finish off fat with static tension, thereby increasing the impact of the training performed. This movement will also help strengthen your fingers and hands. The difficulty is closer to difficult; concentration and endurance are required.

Technique:

Feet together, hands connected with palms up in the chest part of the body;
As you inhale, forcefully press one palm onto the other, as if you were pressing each of them on a hard object or wall;
Exhale and relax your limbs.

It is advisable to be in a tense position for 30 seconds to begin with.
Increase the time in 5 second increments each time. Note! Pressing with your palms will not only give you beautiful hands, but also elastic, toned, beautifully shaped breasts.

Jumping rope

The essence of cardio exercise is to gradually increase your heart rate . Having reached a pulse level higher than usual, the fat layer will begin to be burned. But it is also a well-known fact that with aerobic exercise performed after strength training, the rate of heart rate growth is higher. This means that with minimal time investment you will get the greatest physical result.

Why jumping rope? You can choose any aerobics option, but when performing a jump rope, your arms are under additional tension, turning it. Great for both reducing arm volume and tightening sagging skin.

Watch the video for more details:

Start jumping for 3-5 minutes, adding 30 seconds to the previous result every day. You should aim for continuous jumping for 15 minutes.

How to complete a weight loss complex

The workout should be completed by performing simple exercises, as in the initial stage - warm-up, aimed at calming and relaxing the muscles. Simple calm walking helps stabilize the pulse and heartbeat.

It will take about a week for a beginner to get used to the load. After this, you should gradually and little by little complicate the training, increasing the number of exercises performed in one approach and the number of approaches. Particular attention should be paid to rationalizing nutrition in order to speed up metabolism. This will make the fat burning process more effective.

To make it more convenient to perform exercises for exercise in the morning, it is useful to have a plan previously drawn up on paper with a clear sequence of actions. There it is advisable to note the main parameters, for example, the available number of repetitions (until fatigue) and monitor progress, gradually increasing the load.

Why do exercises in the morning?

Our body works slowly after sleep. It will take him a very long time to come to his senses, which is why he needs help. Some 10-15 minutes of morning exercises will wake up the body, start all metabolic processes and simply give you a good mood for the whole day. Many people don’t want to wake up 20 minutes earlier, and then come to their senses with a cup of coffee and chocolate, sweets or sandwiches (although it can be all at once).

Many people think that sports are necessary for those who want to lose weight, but this is not true. Of course, exercising in the morning will speed up weight loss, but such a morning will not hurt even slender people. Light exercise in the morning will strengthen your body muscles, train your willpower well, and energize you .

There are practically no contraindications; you should not perform exercises that your doctor has forbidden you. It is better to skip gymnastics if you have a fever, bleeding, or any inflammatory processes. However, if you are unsure whether you can exercise, the best solution would be to consult a doctor.