First of all, getting up early in the morning can help you lose weight better, because the metabolic function becomes active in the morning. At this time, exercise can burn more calories than at other times, which has a great effect on fat consumption; Secondly, the brain in the early morning is in a state of waiting to receive information. At this time, exercise can release more endorphins to help you clear your mind and calm your mind. In a word, there are many benefits of getting up early in the morning, so I won't list them one by one.
Then the question comes, what exercise should I do in the morning, and what intensity of exercise is most suitable for my body? Most people can think of morning exercises such as running and skipping rope. In fact, that's not all. This kind of aerobic exercise belongs to moderate or high-intensity training, so the appropriate degree depends on the individual's physique. For most people's morning exercises, we should choose low-to-medium intensity training, such as full-body stretching, but this low-intensity exercise has little effect on weight loss and cardiopulmonary strengthening.
So, I will share with you a set of morning exercises, *** 10 movements, which can be done by hand at home. You only need to train for ten minutes every morning, so that you can embrace the sunshine healthily and energetically all day.
Action 1: flat push-ups
The waist, back and buttocks are stretched straight in a line, and your body should not shake during the whole ground movement with your hands under your temples. You can adjust it to kneeling push-ups to reduce the training intensity.
Action 2: Touch your shoulders alternately on your stomach.
Do push-ups and arch your back slightly. Be careful not to shrug your shoulders, hunch your back, and touch your shoulders alternately with your left and right hands as a complete action.
Action 3: the flat plate is supported at both ends.
Before the start of the movement, do elbow flexion plate support, pay attention to the waist not to collapse, and at the same time tighten the contralateral arm and contralateral thigh, straighten and lift left and right alternately as a complete movement.
Action 4: Climb on your stomach.
Hands on the ground, shoulder width, hips, waist and back, feet straight, sprint back and forth. You can control the running pace according to your personal situation.
Action 5: Kneeling and jumping.
When leaning forward, the chest and back are straight and the core is exerted, and the buttocks sit on the calf, jumping up with the help of arm swing and leg explosive force until both feet land at the same time.
Action 6: One step in place.
Start with a natural stance, keep your chest and back straight and your hips down. Don't let the knees of the front legs exceed the toes, and don't let the knees of the rear legs touch the ground.
Action 7: Half-way sit-ups
Hold your hands gently around your ears to avoid holding your head to help you. When you stand on the ground and your legs are bent less than the vertical angle, keep your feet fixed until your shoulder blades leave the ground. Pay attention to exhalation and tighten your abdomen at the same time.
Action 8: Abdomen and feet jump.
Keep your hands straight under your shoulders, keep your back straight, don't shrug your shoulders, jump your feet under your abdomen and return to your original position.
Action 9: Step forward and squat.
Start with a natural posture, keep your back straight and take a small step, then sit down with your hips and elbows bent on your chest, and then jump up and take a small step.
Action 10: lift your legs and jump in place.
Make a fist with both hands and swing naturally, keeping your feet in a fixed position. When jumping up and down alternately, rely on the explosive power of your legs to jump in small steps, pay attention to your chest and keep a brisk rhythm.
The above is to teach you the morning exercise 10 action, each action lasts for 30 seconds, and the 10 action is 1 group. Do two groups in a cycle, and the number of groups is intermittently controlled within 50 seconds, depending on individual circumstances, or without rest.
This kind of exercise belongs to middle and low intensity, which can strengthen the heart and lungs to burn fat. It is very suitable for morning exercise after getting up in the morning. Get up and train for about ten minutes every day to help you become strong and energetic in the new day and embrace the sunshine. In addition, can you have home fat burning training if you hoard fat at home? Teach you a set of high-intensity fat-reducing training! Without tools, both men and women should use this article to study. More fitness programs can pay attention to the author. Collect articles and act quickly!