To men are much less subject to accumulation of stocks of the fat, than the woman. It is much more natural to female physiology. But if the man has sides, then their limes it is quite difficult, and complex measures have to be used.
Instruction
1. Be engaged at least 3 times a week. Cardioloadings have to become the main component of the training. If you are engaged in the hall, then pay the attention to the exercise bike, the racetrack, the ellipsoid or the step. It is the best of all to carry out cardiotrainings in the first half of day. They will give the charge of cheerfulness and force for all day. But if you don't have enough time since morning, then it is better to be engaged in the evening, than not to be engaged in general.
2. Begin the training with the racetrack. It is desirable to run at least every other day. Begin with walking and smoothly you pass to run. You watch the bearing during run. In day it is necessary to run 40-60 minutes. At the end of exercise reduce speed and smoothly you drop into the walk. Sharply it is impossible to stop during performance of this exercise at all. The good alternative to run is the ellipsoid. This exercise machine allows to carry out the same movements, as during ski race. If you for some reason can't visit gym, then come for jog on the cross-country terrain. Ideally if near the house there is the park, but it is possible to make jogs even around own house. If you want to get rid of sides as it is possible quicker, walking uphill can be very effective (bending of 10-15 degrees). Twenty minutes a day are enough to see results in several weeks.
3. Besides jogshouseconditions, rope jumping will be suitable for those who are engaged in perfectly. Try to gallop at least minute and you will feel as pulse accelerated and the first sweat acted. Every day increase the number of minutes which you jump. Jumps through the jump rope – one of the best exercises for combustion of fat. And the expense of calories from the prygalok can be even more, than from run. It is desirable to begin from 10-20 minutes. But if you have high body mass index, then it is better to leave jumps and run for late time when you already a little lose weight. Otherwise the risk of getting injured is rather high. Also don't forget about good footwear. Don't jump barefoot at all. You can injure knees or the ankle very strongly.
4. To remove sides don't neglect also the exercises directed directly to the training of problem zones. For example, very useful exercise from yoga which you can carry out practically anywhere. Sitting on the chair tuck the stomach in as it is possible stronger. Strain muscles of the stomach and be late in such situation for 20-30 seconds, then relax. Five minutes a day – aren't much, and effect amazing. One more good exercise to remove sides at men which can be done in house conditions – Hindu squats. Stand directly, arms at side. Begin squat and carry out it until finger-tips don't concern the floor. Then quickly become straight. It is necessary to repeat exercise within three minutes daily.
5. If at you is at home the fitball, then it is possible to add day with exercises on it. Lay down on the ball the back, legs have to be bent in knees at an angle of 90 degrees, put hands for the head. Don't link them in the lock. Make 30 times the case raising. The following exercise begins in the same situation, but it is necessary to lift the case at an angle, trying to reach the left elbow to the right knee and vice versa. Make also 30 times on each party. In the same position begin to swing the press, but at the same time bend the left leg and pull to it the right hand and vice versa. The second hand has to be recorded behind the head. Now lay down on the fitball sideways so that the ball was located at the level of your waist. The lower hand you hold the ball, and top put the palm on the nape. Begin to raise the upper leg. This exercise well studies oblique muscles of the stomach.
6. Twisting can be done also without use of the fitball. You lay down on the floor and perform the same exercises that are stated above. For leg lifting lean one hand against the floor. The hand at the same time has to be straightened. Besides add exercise the paper clip. The home position — lying on the floor, hands are extended up, straight legs. Begin to do twisting, raising at the same time up hands and legs all in the same direct situation. At the correct performance of the hand with legs have to concern over your press.
7. If you have the partner who can help with trainings, then it is possible to include one more good exercise to remove sides. Lay down on the floor, legs are straightened. The partner has to get up at your head, and you to seize him with hands by shins. You raise legs vertically up, and your assistant has to throw your legs into any parties. At the same time you shouldn't allow contact with floor heels. If you are engaged one, then it is possible to do one more good exercise: lying on the floor bend legs in knees, you hold hands behind the head. Alternately straighten one leg, and the second reach for the opposite elbow. Begin to carry out with 30 times, gradually raising quantity.
8. If you have near at hand the Swedish wall or the horizontal bar, then hang on it and raise legs at an angle in 90 degrees. Smoothly turn knees from right to left and back. This exercise will strengthen not only oblique muscles of the stomach, but also your back. On the Swedish wall it is also possible to raise legs, holding them at the same time straight lines. Will help to do such exercise stronger the lower part of the press.
9. If you have the post, then do squats with it. Besides gluteuses and muscles of legs this exercise will strengthen your press. In the presence the dumbbell, take one in the hand and, having arranged legs shoulder width apart, do bendings in the opposite direction. The dumbbell will become the counterbalance. Make 30 times, take the dumbbell in other hand and repeat exercise.
10. Don't forget about food. No exercises will be able to help you with fight against sides if your day is filled with harmful products. Revise the menu. Refuse fried, fat, semi-finished products and fast food. Replace sparkling water with natural juice and compotes. Don't forget to drink in day of at least 12 glasses of clear water without any additives. Smoked products, sweets and the pickles it is necessary to remove from the diet too. Revise quantity of your portions. Perhaps you eat too seldom and many. It is better to eat fractionally, having divided meals on 5-6 times.