According to Healthline, weight gain exercises, especially muscle-strengthening exercises, help you not only gain weight but also have a toned and healthy figure. Here are some exercises to help you gain weight effectively.
1. Squat
Squats are one of the basic exercises that help increase muscle in the thighs, buttocks and abdominal muscles, while improving the flexibility of the body. This exercise helps stimulate strong muscle growth, especially when combined with dumbbells to increase efficiency.
How to do it:
Stand up straight with your feet shoulder-width apart.
Lower yourself as if you were sitting in a chair, keeping your back straight and your knees not crossing your toes.
Push yourself back to the starting position.
Repeat 3 sets, each set 12-15 times.
2. Deadlift (Paking the Weight of the Earth)
Dead lift is an exercise to strengthen the muscles of the back, legs and abdomen. This is one of the most effective exercises to increase muscle and improve body strength.
How to do it:
Stand up straight with your feet shoulder-width apart, weighing in front of you.
Bend your knees and bend down to hold the dumbbells, keeping your back straight and pushing your buttocks back.
Lift the dumbbells off the ground and stand up straight, then slowly lower them.
Repeat 3 sets, each set 10-12 times.
3. Bench Press
bench press exercises are one of the powerful exercises to increase chest and arm muscles. This exercise can help you increase strength and chest mass.
How to do it:
Lie on your back on a chair with dumbbells in your hands, legs firmly planted on the floor.
Push the dumbbells up, then slowly lower them until your elbows form a 90-degree angle.
Push the dumbbells back up.
Repeat 3 sets, each set 10-12 times.
4. Pull-up
Pull-up is an exercise that helps strengthen the muscles of the back, shoulders and arms. This is one of the basic exercises to help you develop muscles in the upper body.
How to do it:
grasp the bar with your arms wider than shoulder-width apart.
Pull your body up until your chin passes the bar, then slowly lower it down.
Repeat 3 sets, each set 8-10 times.
5. Push-up
Push-ups are a great exercise to strengthen the chest, arms and abdominal muscles. This is an exercise that does not require equipment but is very effective in gaining muscle and improving strength.
How to do it:
Lie on your stomach with your hands shoulder-width apart.
Lower your body so that your chest is close to the ground, then push yourself back to the starting position.
Repeat 3 sets, each set 15-20 times.
To achieve your weight gain and muscle growth goals, you need to practice persistently, eat a nutritious diet and rest properly. The above exercises will help you gain muscle quickly and maintain a healthy figure.
