Regular exercise is indispensable element of human life. For instance exercise can assist people lose weight as well as help others gain weight in a healthy way. However like all losing weight, gaining weight has to be a part of cohesive approach. These are the some exercise which helps both the genders to gain weight. Don’t forget to warmup before working out.
Pushups
Most common yet beneficiary, pushups would never let anyone be at ease and would slowly but surely build up the healthy muscles in your arms and shoulders.
Follow these easy steps–
- Lie face down on the floor
- Be at ease and put your hands slightly wider than your shoulders.
- Extend the arms fully while you slowly push the body up
- Lower your body until your chest nearly touches the floor
- Repeat
It is the best exercise if you would want to target to specific muscles like Triceps, core muscles, chest muscles, deltoid muscles.
Lunges
The one exercise which can be done anywhere you want. It’s great for bulking up and fine -tuning leg and butts for a healthy muscles. Just make sure you don’t lean forward while doing one of this, keep your upper part of the body firm and straight.
Follow these easy steps-
- Take a big step to the front
- Lower the body until your thigh is parallel to the ground and your shin is erect vertically
- Push backwards on your heel to shift yourself back to your initial position.
- Repeat for the other one
This exercise will help you gain muscles in buttocks and gluts, Quadriceps and Core Muscles areas.
Squats
One of the only body exercise which is the simplest in the market right now which fine tunes and strengthens the lower body and is often one of the best workouts to gain body weight.
Follow these easy steps-
- Be erect with the back straight and feet a little more than hip-width apart and eyes should be looking straight forward.
- Do not just bend the knees but make sure to move the butt a bit backwards
- Try to keep the breathing pace.
- Make sure to do a full squat by going down till the hip joints are lower than the knees.
- Hold the position for few seconds
- Exhale and keep the body breathing pace going.
- Repeat
This exercise will help you gain healthy muscles in Quadriceps, Hamstrings, Glutes, Abdominals and Calves.
Bench Press
Bench press is the decent way to add muscle mass in our chest area. However, like every other exercise, it’s crucial to do this weight gain workout in a proper form. This is a good exercise for bulking up.Higher the weight, the more muscle you’ll build.
Follow these simple steps-
- You may begin by lying on the bench and holding the bar.
- Begin without any weights and slowly keep on adding weights till comfortable.
- Hold the bar again and lock your elbows out before lowering the bar to the chest.
- With arms fully extended inhale deeply and raise the bar above the chest
- Bring the bar back to the original position and repeat the entire process.This exercise is will help you gain healthy muscles in Chest muscles, Triceps, Shoulders, and Back.
Crunches
Most of the time this particular exercise means to people to reduce belly fats and yes they do are right but what people never came across is the fact that doing crunches also increases the muscles mass and boost the core strength to have a perfect body weight and a desirable midsection.
Follow these simple steps-
- Lay down your body on a carpet or yoga mat with knees bent and feet flat on the ground
- Inhale and contract your abs while placing your arms across the chest.
- Exhale and lift your upper body while keeping your head and neck relaxed.
- Inhale and return to the beginning position.
- Repeat the entire process
This exercise will help you gain healthy muscles in Obliques and Rectus Abdominis.
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