Exercise is a great thing in life that improves your overall health every day and improves your mood a lot.
However, there is one thing that limits us, prevents us from exercising and sports, it is a matter of time.
We are not athletes, fitness coaches or gym coaches, or sports instructors in school that we can spend a lot of time working with.
After a tiring day working at a social service organization that creates values, you come home, your body is already fatigued, so it is difficult for you to try to do more sport.
That's why we need to exercise in the morning when our bodies wake up; we need to warm up to prepare for a new day full of energy.
However, it is not easy to create a morning exercise routine that many people start and quickly give up.
Maybe it's because of the rain or because of the leg pain after training; then the family has their own jobs and many reasons behind those times giving up.
In this article, let's take a look at some of your time-consuming morning exercises, and we should also find out what mistakes we often make in the beginning, and there are ways. Do we maintain this habit or not.
Read the following article to make morning exercise a good habit, helping you increase your health and relieve stress! Now BellyFatZone invites you to refer to this article together!
The 10 most useful morning exercise moves in no time.
Step 1: Legs straight, hands reaching overhead
Just waking up, your body is quite sluggish and never awake. You can start with this first move by straightening your body, stretching your shoulders, and stretching your legs.
Reaching over your head, you will feel your body fatigue less. The joint fluid will be secreted to fill the joints to help you move more easily.
Do this 3-4 times and inhale and exhale regularly.
Step 2: Knees bent over the chest
This morning exercise is straightforward; it seems like you usually do it if your legs are tired.
How to do it: Raise one knee to your chest and hold it with both hands, the other leg up. Do not raise your head or neck as normally as you would on your back.
Do 3-4 times, then repeat with the other leg. Breathe regularly.
You should feel your buttocks and lower backstretch. This proves that your muscles and tendons are stretched and helps you avoid aches and pains after a night of rolling.
Step 3: Raise your legs high.
One of the simplest morning exercises is the use of arms and legs. In this move, you raise your leg, and your hand catches it. The other leg is in the up position.
You will feel a bit tired at first, but try to stay in this position for about 30 seconds, so your muscles relax in time.
Breathe regularly, do this 3-4 times, then switch sides with the other leg.
Step 4: Hold your knees in front of your chest
Unlike move 2, the push to the side with this move requires you to hold both knees in front of your chest. This way, both buttocks will be stretched evenly at the same time. Breathe regularly.
Take care not to raise your head or get too bent. Do the same movement 3-4 times.
Step 5: Rotate the hips.
What is the effect of morning exercise? This move is the answer.
Implementation: Slowly rotate both knees to one side, hold in that position while arms stretched to the sides.
Breathe in and out regularly. You should feel your lower backstretch. Do it 3-4 times before you rotate your knees on the opposite side.
Action 6: Body rotation
After performing the above movements, you have been somewhat awake now, right? Relax with a bit of aerobic exercise and start getting up.
Implementation: 2 feet parallel to touch the ground. Rotate your upper body to the side in the way you feel most comfortable without moving your hips. The hands touched and put forward.
Do it 1-2 times and then rotate it in the opposite direction.
Step 7: Breast swelling
You have to hold your hands on both sides and then push your chest forward, trying to stretch as much as possible. Reach out for 3-4 times, and you will feel your chest expand.
This is a simple but effective way of exercise for the shoulder blades and the waist, helping the “tired” be beaten.
Step 8: Sit with legs straight.
The advantage of home exercise is that you can use any tool easily. Here, it would help if you sat in a chair with your hands lightly propped up in front of your legs. Legs stretched out in front.
Relax your body, make sure your back is straight.
Action 9: Squat
The squat is a viral movie to increase round 3. Aerobic exercise with squat will help your hips move better.
However, this is not a good move for your baby to exercise because the squat position looks simple but requires a standard posture and technique. A wrong posture can lead to dislocation.
How to do it: Swap the knees down, don't let the knee go over your toes—hands out in front. Begin to straighten up and then fall back down in the starting position.
Step 10: Crunch your stomach.
You still often find abdominal crunches a familiar move in morning exercises at home. Without an instructor, you can practice this simple movement yourself.
How to do it: 2 feet upright, while arms are raised and then bent down so that hands will touch your toes.
Hold for 3-4 reps, relax, then repeat a few more times.
Thus, just practicing for about 5 minutes for all of the above movements, you are completely awake to start a new day. Every morning, regularly practicing like that, you will have an energetic day to study and work.
Read more: Why Do I Lose More Weight When Not Exercising? – Exercise is The Divine Method?
10 ways to help you exercise in the morning
Another issue that many people are concerned about is how to combat sleepiness to wake up and practice in the morning. The following 10 tips will help you get motivated and overcome the “temptation” of your beloved bed:
1. Set clear training goals
Every Sunday night, schedule your workout for the coming week. For example, remind yourself that next week, you will wake up at 6 o'clock on Monday, Tuesday, Thursday, and Friday and go for a 3 km jog before going to work.
Planning your exercise schedule means you are making an appointment for yourself. You can write these down or bookmark them on a schedule.
2. Set up fun songs for learning
Music is the greatest source of motivation in the mornings. If you have a great playlist on your phone, tablet, personal music player …, you can easily wake up in the morning.
Research has shown that listening to music while exercising can help you think more positively and relieve fatigue. It would help if you listened to fast-paced songs at the beginning of your practice, and when you're about to end your workout, move on to songs with a slower, softer tone.
3. Prepare everything for the evening before going to bed
To wake up and exercise on time, you need to have your clothes and exercise equipment ready in the evening before going to bed. This means you won't waste time getting ready in the morning and help you get ready for the workout.
One disadvantage of morning training is time is limited – so make it a habit to avoid wasting time searching for sneakers or preparing gear each morning.
4. Do not leave the watch by your side
Instead of leaving the clock or alarm phone right next to you, place it out of your reach and remember as far as possible.
That way, every time the bell rings, you have to get out of your bed and turn it off. You'll be more awake when you get out of bed and can immediately get dressed for a walk in the neighborhood or a morning workout.
Another tip is that if you set music as an alarm, set one of your fitness-related songs to keep you excited.
View more: Best Sleeping Position to Reduce Belly Fat
5. You need time to wake up
At first, it may be difficult to wake up and turn off your alarm clock and then go back to sleep instead of waking up to exercise or walk.
But after a week or two, your body will automatically adjust to your morning workout schedule, and it will be easier to wake up to exercise. That's because when you practice regularly, you sleep better. From there, it will be easier for you to wake up in the morning.
6. Make an appointment with friends to exercise in the morning
Having one or more people, you practice with is a great thing and a lot more fun. It would help if you planned to exercise with friends at 6 a.m. or go soccer at 7.
It is a fact that you will not sleep fully knowing that someone is waiting for you.
7. Make friends with many people at the practice site
If you don't have friends to practice with, you should get to know some people in the gym or at the park.
This will motivate you to wake up and go to exercise because you know that those people are always working out in the morning, and they'll wonder if you missed a session or two.
It is a social element that helps you get up early and exercise. If you are lucky, there will be a chance for you to meet your “half” at the practice site too.
8. Reward yourself for your efforts
If you meet your goals and wake up 4 in 5 days to practice for an hour, reward yourself on weekends, like getting your nails done, watching a new movie with friends, or playing basketball.
You can buy new sportswear or soak in hot water and relax, read a book. Do things that motivate you, and see that as what pulls you up and out of bed each morning to exercise.
9. Tell everyone about your exercise plan
Thanks to Facebook and Instagram, you can let everyone know about your morning exercise plan. Please post this plan on Facebook. When you do that, it's hard for you not to follow.
You can also use social media to show pride in your accomplishments. You can show off to your friends that you've swum 16 laps or jogged 5 kilometers before work.
They will certainly be amazed at your performance, and that is the motivation to keep practicing.
10. You should look forward to a great breakfast
After your workout is over, enjoy breakfast and make it awesome as a post-workout reward.
But remember, you can't destroy your training performance by eating a high-fat breakfast.
If you eat a healthy breakfast like eggs and vegetables or oat porridge with fruit and beans, it will motivate you to work out again.
View more: What to Eat for Breakfast When Trying to Lose Weight
10-minute morning workout for weight loss Video
Morning exercise for kids: Wake Up Exercises Video
5 mistakes when exercising in the morning makes you gain weight
1. You don't eat before morning exercise
Food is a source of energy for the body to function. So if you do exercise on an empty stomach, you will most likely experience a state of cravings for the next meal.
Nutritionist Reema Kanda of the Hoag Orthopedic Institute in California points out, “When you wake up from a long night of sleep, your body burns off everything you eat at night because So your blood sugar is deficient energy.
Your body will have to use stored carbohydrates, even glycogen, to provide energy for the body to function.
As a result, you will be starving, especially the sweet cravings that will invade you to regain the lost glycogen stores and increase blood sugar levels.
Correct mistakes by:
As close as 1 hour before exercise, eat a snack containing 100-200 calories containing protein and carbs. You can also eat a banana with pea butter, some yogurt, and whole grains.
If you don't have an hour to wait to finish eating before exercising, put that light breakfast in the refrigerator the night before, set your alarm clock, and wake up an hour earlier to eat breakfast. Then you can get back to bed and really only wake up in the morning and start exercise time.
2. Sleep less than 8 hours before morning exercise
It is commendable that you can wake up early to exercise tomorrow, provided you get 8 hours of sleep before that.
Lack of sleep can cause hormonal changes that will make you more hungry than usual.
The Mayo Clinic study showed that if you sleep less than every 80 minutes the night before, the hormones leptin and ghrelin responsible for stimulating hunger become more active. So you will most likely eat another 550. calories for meals compared to normal.
Correct mistakes by:
Everyone's sleep will vary widely, but you can apply the following rule: If exercise forces you to wake up an hour earlier than usual, then go to bed an hour earlier. !
3. You eat too many carbohydrates after you exercise
Experts believe that what you eat after exercise will greatly affect your appetite for the day.
The type of carbohydrates you take in is essential whether you will use them to replenish the depleted glycogen stores or provide more protein for muscle recovery after being depleted.
High-dose refined carbohydrates cause insulin levels in the blood to rise and cause blood sugar levels to drop, and hunger will last throughout the day.
Correct mistakes by:
Within an hour of your workout, eat a few snacks or a full breakfast, depending on how long and when you ate your previous meal.
Either way, you still need to get enough protein and unrefined carbohydrates, such as whole grains, fruits, and vegetables.
The combination of carbs and protein will quickly revive and restore muscles. So your body will have no reason to continue craving.
4. You do not drink enough water during morning exercise
It is effortless to confuse hunger and thirst. After each practice, you will feel very thirsty. This is inevitable because, after 8 hours of sleep, you did not drink anything, but after waking up, you still sweat.
Correct mistakes by:
Drink a glass of water or a cup of coffee before exercising. This is one of the best before and after eating tips, you need to know. Remember that your post-exercise urine should be a light yellow color, not a dark yellow color.
Once you get to the gym, make sure you drink water first and drink regularly. Never drink only when you are thirsty; drink before your thirst strikes.
5. You eat too few calories
When you exercise in the morning, you will feel like you want to load fewer calories into your body. Insufficient food in the morning will result in when you are hungry you will most likely end up eating a whole large pizza, even if you only have a little intention to eat at first.
Correct mistakes by:
Eat nutritious meals: Unrefined carbs, fiber, protein, and healthy fats. Ideally, you should consume at least 1,200 calories to avoid hunger after exercise.
The above suggestions will help your practice achieve the best results. Morning exercise can be great if you are persistent and the right way.
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Hopefully, the information above has helped you gain some more knowledge about the “morning exercise routine for beginners” and bring some small value. Please share this article if you feel it is useful. Thanks!