What are the weight loss exercise methods for waking up in the morning

The main methods of morning slimming exercise include brisk walking, skipping rope, yoga, plank support, open and close jumping, etc.

1. Fast walking

Fast walking is a low-intensity aerobic exercise suitable for fasting in the morning. Fast walking can effectively activate lower limb muscle groups, promote blood circulation, and help burn stored fat in the body. It is recommended to choose an outdoor environment with fresh air and maintain a pace of 100-120 steps per minute for 20-30 minutes. Fast walking has less pressure on the knee joints and is suitable for people with a larger body weight base.

2. Jump Rope

Jump rope is an efficient fat burning exercise that can burn approximately 100 calories in 10 minutes. Jumping rope in the morning can quickly increase heart rate and accelerate metabolism. It is recommended to use interval training method, jumping 100-120 times per minute and then resting for 30 seconds, cycling for 5-8 groups. When jumping rope, keep the core tight and the forefoot on the ground to avoid excessive bending of the knee joint. Individuals with a weight exceeding the standard value by more than 20% should choose with caution. 3. Yoga: Morning yoga can awaken bodily functions, improve flexibility and balance. Recommend performing a bowing sequence, which includes 12 consecutive movements such as standing forward, flat, and dog up, with 3-5 breaths per posture. Yoga can regulate autonomic nervous system function, relieve stress hormone secretion, and help reduce abdominal fat accumulation. Beginners can choose basic schools such as Hatha Yoga.

4. Plate support

Plate support can strengthen the core muscle group and improve basal metabolic rate. Perform 30-60 second standard plank support on an empty stomach in the morning, with the elbow joint bent at a 90 degree angle and the body in a straight line. Advanced attempts can be made to use side plank support or alternate leg lifts. This exercise does not require equipment and has a significant effect on eliminating waist and abdominal fat, but hypertensive patients should avoid holding their breath.

5. Opening and closing jumps

Opening and closing jumps belong to whole-body burst training, which can quickly increase heart rate to the fat burning range. It is recommended to perform 3 sets of opening and closing jumps in the morning, 30-50 times per set, with a 1-minute break between each set. When exercising, pay attention to fully extending your arms above your head and keeping your feet apart beyond shoulder width. This exercise can simultaneously exercise cardiovascular function and muscle endurance, but those with a history of joint injuries should reduce their jumping range.

It is recommended to drink 200ml warm water before exercise in the morning, and supplement high-quality protein such as eggs or soybean milk within 30 minutes after exercise. Choose 2-3 exercise combinations based on individual physical condition and stick to them 4-5 times a week. Pay attention to dynamic stretching for 5 minutes before and after exercise to avoid hypoglycemia caused by fasting for more than 1 hour. People with a large body weight can start with brisk walking and yoga, gradually increasing their exercise intensity. Maintaining a regular schedule and balanced diet can significantly improve the weight loss effect of morning exercise.