The daily load for weight loss

In the fight against excess weight together with the diet that are important in physical activity. Upload speeds-up the metabolic processes of the body, which leads to the burning of the fat. In addition to this, in the morning, and the training is to bring happiness to the whole of the day.

The daily load for weight loss

For you to exercise in the morning is more effective

To combat excess weight, you must carry out the loading of it in the morning:

  • Exercise improves your metabolism;
  • Carried out on an empty stomach, daily, from the loading to the weight loss it facilitates in the rapid burning of fat. This is because in the morning, the muscle contains glycogen. Also, the people who are running the training in the morning, they do not tend to eat too much during the day
  • One of the areas of concern to the press, and the best of all, it's worked out on fasting:
  • The right breathing when you are running a fitness session in the morning and feeding the body with oxygen, which gives a fresh bloom to the eye;
  • Produced by the workout, the endorphins and serotonin, creating a positive mood for the whole day.

How to get a daily workout in the morning

Deciding on each morning in order to download, you should start with light exercises, gradually increase the work load. With the sharp and hard to start without any training, a person can pull a muscle or get a different injury. To get used to your body in the morning for the train, enough for the whole week. The first proper regular exercise, or dance vigorously, under the cheerful music.

Device for loading.

Dumbbell

Exercise in the morning, it is usually performed in-house, so stock up on to it, it is very simple to do:

  1. Comfortable in the course of the program. Clothing for exercise should be a good flow of air, allowing for freedom of movement, you do not have to compress any of the members. As for the shoe, it is best to wear sneakers firmly lock the foot, they will minimize the risk of injury.
  2. The sports mat is required for the exercise is carried out lying down.
  3. Jump to the rope and the loop. These devices are well suited for cardio. In the absence of this, it can be forcefully to move, to dance, to the acceleration of the heart.
  4. Alter.

The beginning of the training the appropriate weights of the weight by 1-2 pounds. during the habituation of the organism to stress, you can gradually move the heavy projectiles.

In some of the exercises in the morning for a workout that used weights, walking stick, and a ball. Well, with cardio-vascular equipment.

The program of training in the morning

The main task of the load of the weight loss, the training should be more dynamic. In this case, you can activate the blood circulation, help you burn body fat.

A rough plan for the morning workout:

The year

It is a must for any one fiscal year. Before I get to the load that the muscle must be very hot. Exercise helps to enhance the flexibility of your joints and improve blood circulation.

Exercise # 1 – jumping

  1. The feet are placed shoulder-width apart, arms extended out to the sides.
  2. To leap, the RAID, the crossing of the hands and the feet.

Enough for 2 approaches 15 to 20 jumps.

Exercise # 2 – improvements

  1. Lie down on your back, bend your knees, and your hands fall to your sides.
  2. The body of the lift and straighten up, stretching out the glutes.
  3. Bend one leg and lift it toward your chest. Freeze in a couple of seconds, lower the leg. Repeat for the second foot.
Push-ups

For producing the movement of a 15-to 20-fold.

Exercise # 3 – gradients

  1. The feet put shoulder-width apart. Tilt the torso forward by bending your knees.
  2. With his right hand to touch the half right side up. The second hand is to stand up, forming a straight line with your body.
  3. Sit back, put your hands up to the top.
  4. Repeat the movement with the left hand.

You just follow the two approaches in the 10-to 20-fold.

The Cardio-the load

5 minutes of jumping rope at a moderate pace (100 to 120 jumps per minute).

Within 10 minutes of the jump, the speed is increased. 15 minutes away from the heels of burning about 190 calories. A jump rope may be replaced by a twisting of the wrap-around, jogging on the spot, or the energy of dance.

A workout for the arms, chest, and back

Exercise # 1

  1. Sit down in a chair, which is firmly pressed against the seat back. Raise the dumbbells straight up.
  2. Bend the leg away from the elbow on the opposite side. Return to the starting position.

Repeat 15 to 20 times.

Exercise # 2

  1. You stand up, slightly bend your knees.
  2. Taking the dumbbells, lean forward. The back is straight and the stomach pulled up, hands down.
  3. Dip your hand in the hand. Your elbows should be pointing straight up.

Make a 15-to 20-fold.

Exercise # 3 – push-ups

  1. Make an emphasis on the straight hand.
  2. Fall with your back straight as much as possible, your chest should nearly touch the floor.
  3. Sharply push the body upward to the original position.

To carry out a 10-to 15-fold.

When it is the poor preparation of push-ups that can be performed, on the basis of the bank's or to the ball. The simple types are related in an also push-ups on your knees.

The exercise of the power to the press

Exercise # 1

  1. Lie down on your back, with knees bend, place your hands on the back of my head.
  2. Raise the the the the body, about 20 to 30 cm above the ground, frozen for a few seconds. Do not stretch the neck and make the chin up to the ceiling.

Perform 2 sets of 15 movements.

Exercise # 2

  1. Lie down on the carpet, in order to raise your straight leg 20 cm off the ground.
  2. With the arms straight, the fingers, gently draw in the air in a circle.

Make a 15-to 20-fold.

The formation of the media, you can burn 4-8 calories a minute.

The load to the legs and buttocks

Exercise # 1 – squat

  1. On the feet, put on a wider the shoulder, the stockings are supposed to look out for.
  2. Gently, cower, keeping your back straight.

To make more than 20 times.

5 minutes of crunches, it burns 25 calories.

Exercise # 2

The attacks
  1. The initial position of the foot. In the corner, fell over the body of the hands of the dumbbell.
  2. To do the lunge to the front, sitting up, bending one leg to a 90 degree angle.

Do 15 to 20 times for each leg.

At the completion of the charging,

Towards the end of the load, adequate cardio training at a lesser pace than at the beginning of the training session.

You finished your training, you must catch your breath, take a shower, carry out normal hygiene procedures. Just after the half-hour after the workout, you can enjoy the breakfast in the morning. It is recommended to prepare a small breakfast containing protein and complex carbohydrates, for example, scrambled eggs, and granola. Important that who want to lose weight, don't exercise, is a very sweet and greasy.

To regulate the running of a fitness session in the morning will help you lose those extra pounds and you will always be able to be lively and vibrant.