Category: Gain Weight

Light Exercise to Gain Weight

Light Exercise to Gain Weight

Light Exercise to Gain Weight – Problems in the body are not only about how to lose weight, but there are some people who have problems gaining weight.

Often times, people will feel less confident about their appearance due to being too thin. Eating food is an option when you want to gain weight.

However, consumption of unhealthy foods will cause the body to experience health problems. Exercise is one solution when you want to gain weight in a healthy manner.

1. Push ups, exercise to strengthen the biceps and triceps

Push ups are one of the mild exercises that are often done to strengthen the biceps and triceps muscles. Here’s how to do it:

  • Lie on your stomach. Then place your hands on your palms and face them down, bending your elbows shoulder width apart;
  • Place your toes on the floor and align your feet and back;
  • Slowly push your whole body up with your hands. Extend your arms completely. The whole body must be upright, supported by the hands and feet;
  • Lower your body slowly by bending your elbows. No part of the body should touch the ground except the hands and feet;
  • Repeat 15 times or until you have had enough.

2. Bench dips, train your upper body

Bench dips are one of the most basic exercises for gaining muscle mass. Here’s how to do bench dips:

Prepare a sturdy chair behind your back. The chair should be wide and stable;

  • Hold the edge of the bench with your palms. Your palms should face down with your fingertips facing the floor;
  • Extend the legs forward, bend them at the waist and perpendicular to the torso;
  • Slowly inhale and lower your buttocks by bending your elbows and pushing your body down so that your forearms are perpendicular to the floor;
  • On the exhale, straighten your arms and raise your body back to the starting position;
  • Do it repeatedly until you feel enough.

3. Pull up, train the muscles of the hands and back

Pull ups are movements of the body that are hung by the hands and pulled upwards. Here’s how to do it:

  • Hold the pull up bar with your palms facing out. Hands should be level with the shoulders;
  • Pull the body up, so that the chin is above the bar. Make sure your feet don’t really touch the floor;
  • Lower your body slowly until your feet touch the floor, and your arms are completely straight.
  • Do it repeatedly until you feel enough.

4. Squats, one of the bodyweight training movements

Squats are an exercise that uses your own body weight as a weight. Squats are done to train the lower body and core muscles. Here’s how to do it:

  • Stand straight with your feet parallel to your hips;
  • Raise your arms straight out in front of you and perpendicular to the floor. You can also spread your fingers and bring your palms together in front of your chest;
  • Keep the whole body tight and bend the stomach;
  • Take a deep breath and lower your buttocks as if you were sitting in a chair. Your thighs should be parallel to the floor;
  • When performing this exercise, make sure that the bent knee does not go past the big toe and that the body is straight;
  • Return to starting position and repeat 5 times.

5. Reverse crunch, strengthens the abdominal muscles

Reverse crunch is a movement that is useful for maximizing abdominal muscles. Here’s how to do it:

  • Lie on your back with your hands under your hips and feet flat on the floor;
  • Raise your knees toward your head and pump slightly upward at the end of the movement. Then, lower your legs back down to make 1 rep;
  • Do 3 rounds repeatedly.
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