Men are much less susceptible to fat accumulation than women. Indeed, for female physiology, this is much more natural. But if a man has sides, then it is quite difficult to lime them, and complex measures must be taken.
Instructions
Step 1
Exercise at least 3 times a week. Cardio should be the main component of your workout. If you work out in the gym, then turn your attention to an exercise bike, treadmill, ellipsoid or step. Cardio is best done in the morning. They will give a charge of vivacity and strength for the whole day. But if you do not have enough time in the morning, then it is better to study in the evening than not to study at all.
Step 2
Start your workout on the treadmill. It is advisable to run at least every other day. Start by walking and move smoothly to running. Watch your posture while running. You need to run 40-60 minutes a day. At the end of the exercise, slow down and smoothly move to a step. In no case should you stop abruptly while performing this exercise. An ellipsoid is a good alternative to running. This simulator allows you to perform the same movements as during cross-country skiing. If for some reason you cannot visit the gym, then go for a jog on rough terrain. It is ideal if there is a park near the house, but you can even jog around your own house. If you want to get rid of the sides as quickly as possible, uphill walking (tilt 10-15 degrees) can be very effective. Twenty minutes a day is enough to see results in just a few weeks.
Step 3
In addition to jogging, jumping rope is perfect for those who practice at home. Try to skip for at least a minute and you will feel how the pulse quickened and the first sweat came out. Increase the number of minutes you jump every day. Jumping rope is one of the best exercises for burning fat. And the calorie expenditure from jumping can be even greater than from running. It is advisable to start from 10-20 minutes. But if you have a high body mass index, then jumping and running are better left for a later time, when you have already lost a little weight. Otherwise, the risk of injury is high. Also, don't forget about good shoes. Never jump barefoot. You can severely injure your knees or ankles.
Step 4
To remove the sides, do not neglect the exercises aimed directly at training problem areas.
For example, a very useful yoga exercise that you can do almost anywhere. Sitting on a chair, pull your stomach in as much as possible. Tighten your abdominal muscles and stay in this position for 20-30 seconds, then relax. Five minutes a day is not much, and the effect is amazing. Another good exercise for flanking men that you can do at home is the Hindu Squat. Stand straight with your hands at your seams. Start squatting and do it until your fingertips touch the floor. Then straighten up quickly. You need to repeat the exercise for three minutes daily.
Step 5
If you have a fitball at home, then you can supplement the day with exercises on it. Lie on the ball with your back, your legs should be bent at the knees at an angle of 90 degrees, hands behind your head. Do not chain them into a lock. Raise the body 30 times. The next exercise begins in the same position, but it is necessary to raise the body at an angle, trying to reach with the left elbow to the right knee and vice versa. Do 30 times on each side as well. In the same position, begin to swing the press, but at the same time bend your left leg and pull your right arm towards it and vice versa. The other hand should be locked behind the head. Now lie on the fitball sideways so that the ball is at the level of your waist. Hold the ball with your lower hand and place your upper hand on the back of your head. Start lifting your upper leg. This exercise works well on the oblique abdominal muscles.
Step 6
Twisting can be done without using a fitball. Lie on the floor and do the same exercises as above. Place one hand on the floor to lift your legs. In this case, the arm should be straightened. Also, add a paper clip exercise. Starting position - lying on the floor, arms extended upward, legs straight. Begin to do twists, raising your arms and legs at the same time in the same straight position. When done correctly, your arms and legs should touch over your abs.
Step 7
If you have a partner who can help with your workouts, then you can include another good exercise to remove the sides. Lie on the floor with your legs straight. The partner should stand at your head, and you grab his shins with your hands. Raise your legs straight up, and your assistant should throw your legs in any direction. In doing so, you should not allow your heels to touch the floor. If you are doing it alone, then you can do another good exercise: while lying on the floor, bend your knees, keep your hands behind your head. Straighten one leg alternately and reach with the other to the opposite elbow. Start with 30 times, gradually increasing the amount.
Step 8
If you have a wall bar or horizontal bar on hand, hang on it and raise your legs at an angle of 90 degrees. Smoothly turn your knees from right to left and back. This exercise will strengthen not only your oblique abdominal muscles, but your back as well. On the wall bars, you can also raise your legs, while keeping them straight. This exercise will help strengthen your lower abs.
Step 9
If you have a barbell, then do squats with it. In addition to your glutes and leg muscles, this exercise will strengthen your abs. If you have a dumbbell, take one in your hand and, with your feet shoulder-width apart, tilt in the opposite direction. The dumbbell will become a counterweight. Do 30 times, take the dumbbell in your other hand and repeat the exercise.
Step 10
Don't forget about nutrition. No amount of exercise can help you fight your flanks if your day is filled with unhealthy foods. Review your menu. Avoid fried, fatty, semi-finished and fast food. Replace soda with natural juices and compotes. Remember to drink at least 12 glasses of pure water a day without any additives. Smoked meats, sweets and pickles should also be removed from the diet. Review the amount of your servings. Perhaps you eat too little and too much. It is better to eat fractionally, dividing meals by 5-6 times.
