A lot of people are into losing weight these days, but are you one of those who have been struggling to find the right exercises for weight gain? We agree that it’s tough to find exercises that can help you gain weight but we’ve tried to make it easier for you by putting together 5 weight gain exercises.
For those who desire to put on weight, you need to first choose an appropriate plan of workouts, set the right amount of calorie intake, and identify the shape of your body. Exercises to increase body weight must always aim to increase resistance and acquire fat. So, discipline your schedule and work hard.
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5 Effective exercises for weight gain
Gaining weight involves a calorie surplus. These weight gain exercises mentioned below will recruit your muscle fiber and increase your growth hormones, which will in turn help you in reaching your weight gain goals faster and effectively. Starting from pushups to bench dips, here is a list of the most effective exercises for weight gain:
Push-ups are great for the shoulders, triceps, and forearms. This simple and easy-to-do exercise can attain a lot of positive results.
– Lie on the ground, with your face towards the ground.
– Place your palms flat on the ground by your sides and keep your arms apart.
– Keep your body and legs straight. Push up until your arms are fully extended and take a deep breath before pushing yourself up. Remember to exhale while pushing up.
– Lower yourself until your nose almost touches the ground.
– Repeat the same and make sure you do your push-ups slowly.
Squats help in building your legs and quadriceps femoris muscles and is a great warm-up exercise before playing sports.
– Stand up in a proper posture with your feet hip-width apart.
– Put your hands on your hips and flex your abdominal muscles.
– Now, lower yourself using your legs only.
– Lower yourself until your thighs are parallel to the ground while your upper body should be still.
– Repeat this exercise as many times as you want. Inhale before lowering yourself and exhale while rising up.
– Remember to keep your back straight.
Pull-ups are a great exercise for your shoulders and arms. It requires a fixed bar that is horizontally placed in a place that is greater than your height.
– Hold the bar with both hands. Your arms should be shoulder-width apart and your palms should face away from you.
– Take a deep breath and exhale while pulling yourself up.
– Pull yourself up until your arms are straight and your feet are no longer in touch with the ground.
– Continue until your chin is just above the bar.
– Now, while inhaling, you must lower yourself till you reach the starting position.
– Repeat this exercise for a set number of reps and sets.
Lunges are good for toning legs and for warming up before playing athletic sports. It also works on your buttock muscles.
– Stand straight with a proper posture while flexing your abdominal muscles.
– Now put one step forward and then lean forward in a kneeling manner till your knees make a 90-degree angle.
– Then, push back to the original position.
– You can repeat this exercise on both legs.
This exercise is amazing for your triceps. Bench dips are a set of easy steps that give positive results soon after you start doing them. All you need is a firm bench to complete the following steps – Stand straight with your back towards the bench.
– Hold the edge of the bench with your palms facing downwards and your fingers towards the floor.
– Now bend down from your waist below, extend your feet forward at 90-degrees with your torso.
– Inhale and lower your buttocks towards the ground. You do this by bending your elbows.
– Continue lowering till your forearms are perpendicular to the ground.
– Exhale and return back to the initial position going back up the way you came down.
– Repeat this exercise for a minimum of 10 reps and 3 sets.
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Disclaimer: This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.