How to exercise in the morning for recruitment mass and weight loss

Do not start your day by hating life. Get out of the house, and let your blood rush from these morning workouts!

Morning, roughly speaking, is hell for some of us. Alarm sound brutally gives in to the ears, and we wake up in a bad mood. Worse all that we understand that the mood is already ruined, but nothing can fix it. So we need to burn a bad mood, otherwise, we will regret it.

But probably this should not be so. Cause the way you wake up in the morning, will affect the rest of the day, including training. If you get up on the wrong foot, most likely you will go to to the refrigerator. You will go to the computer, read some reckless tirade on Facebook, decide to eat a cheesecake that is already “dusting” in the refrigerator for a long time, and ultimately, reduce time workout in the morning because you will be late for the gym. Bad morning will provoke a bad day.

• Morning workout
• Rules for an effective morning workout
  • 1. Training needs to be carried out right after awakening
  • 2.You need at least one explosive movement
  • 3.In training, there must be at least one static exercise
  • 4.It should be quick and sweet.
  • 5.It must match your aesthetic goals
• Morning workout – program for men
• Morning workout – program for women

Morning workout

Although, it may just seem like a curse to you because each person was born a “lark” or morning troll. But there is a way that you can wake up better improve your mood, boost your metabolism, prepare your body to build muscle and burn fat. You should leave your stress behind. And the best part is that it takes just a few minutes. And yes, if you want to thank me for this advice, I accept cash, thank you very much.

And, on the other hand, I’ll teach you how to do it for free, in the hope that the world will be happier and more amazing. Or at least least, I will be able to reduce the level of your unhappiness in the future.

Without further ado, let me introduce you to examples that your morning may be different, more “neural.”

Neural? What?

The concept of neural morning (NUT – neural morning exercise) – it’s simple. This is a small 5-10 minute workout that strategically programmed to wake your nervous system, disperse blood, cause an explosion of hormones and enter a huge amount of oxygen, thereby launching your brain into mode performance.

I have been sharing this idea with clients for the past five years, but I’m not I affirm that I invented it. This concept has many others. the name was also used at the dawn of bodybuilding. If you read latest book total Recall, Arnold Schwarzenegger, you sure remember a couple of pages where he described his morning routines, along with other Olympians. John Romaniello is practicing something like that, calling it “nerve cell awakening.” Other trainers also use this technique, calling it differently. And if you talk with people practicing yoga, you will learn that many use the sun salutation procedure immediately after awakening.

No matter the name, the benefits are real. NUT exercises needed do right after you get out of bed, and on an empty stomach. This, in turn, will boost your human growth hormones and will improve your insulin sensitivity.

In addition, due to its conciseness, intensity and flexibility, this training provokes the production of endorphin (a chemical in your brain). In other words, you leave the house as if you – The sexiest piece of meat on the planet.

Rules for an effective morning workout

So, what is the key to a successful morning neural training? Having tested it for many years on its customers, I have formulated these guidelines that should help you build your ideal routine so that every morning workout was effective.

1. Training needs to be carried out right after awakening

This must be developed at the level of habit. You create waiting for what your body needs to do right after awakening. He may resist at first, but with practice it will make it easier.

I hear your whining. “Seriously: right after awakening? “Of course you can go to the toilet and drink a glass water, but that’s all. You can’t spill coffee or burn scrambled eggs, if you start your day with training, and not, say, with cartoon.

2.You need at least one explosive movement

In order for your blood to begin to boil, your muscle mass increased and your metabolism accelerated, you should include in your training at least one explosive exercise.

Squats and lunges are obvious examples, but you can try explosive push ups or tornado jumps where you will rotate 90-180 degrees while jumping.

3.In training, there must be at least one static exercise

The stereotype that we are completely wooden in the morning, completely confirmed at the moment when we stagger out of the bed. But anyone who has ever seen Flex Wheeler sits down twine, can attest that all athletes are amazing flexible. It’s best to achieve this flexibility, it’s always practicing her.

Examples of such exercises are lunges in the style of spider-man (pushing his hips forward), bulgarian split squats, hindu push-ups (video), and side lunges from below.

4.It should be quick and sweet.

Remember that your morning workouts are what you should want to do every day. You don’t want to overdo it and Feel tired until the end of the day. Only such can be worse morning workout that will negatively affect sports performance. Usually the length of your morning Workouts should not exceed 15 minutes.

5.It must match your aesthetic goals

If you are a person who wants to build muscle and shoulders, morning workout to gain muscle mass should be focused on that. If you are a woman who wants to pump up pop chest, then direct your efforts to squats, traction and press.

If you don’t know what exactly you want, well, okay. Let be will be so. My additional sub-programs, which my clients and clients are considered the most effective for achieving their aesthetic goals.

Morning workout – program for men

APPROACH: REPEAT 1-2 TIMES

Unilateral movements of the lower body, retention 3 seconds each 8-15 repetitions per leg
Strap 15-30 seconds delay
Dynamic movements of the upper body (with emphasis on the shoulders) 8-15 repetitions
Static movements of the upper body (with emphasis on shoulders) 15-45 seconds of focus
Dynamic basic movements on the abs and back (core training in dynamics) Maximum retries in 30 seconds
Explosive bilateral exercise for the lower body 10-15 repetitions

Note: Perform all the complex almost without a break between exercises, as in circular training. Perform it once on training days and twice on non-training days. If you repeat it twice, take 20-30 seconds between exercises.

Morning workout – program for women

REPEAT 1-2 TIMES

Bilateral exercises for the lower body static retention 8-15 reps
Exercise for the buttocks and muscles of the back of the thigh Maximum repetitions in 20-30 seconds
Back push-ups 8-15 repetitions
Exercise strap for the abs and back muscles Hold for 15-30 seconds
One-way exercises for the lower body 8-12 repetitions per leg
Explosive bilateral exercise for the lower body 10-15 repetitions

Note: Perform all complex almost without a break between exercises. Perform it once on training days and twice in non training days. If you repeat it twice, do 20-30 seconds of a break between exercises.