Many people think that the purpose of the gym is simply to lose weight and reduce fat. However, the truth is that the effects of the gym are much more than that. Gym exercise to gain weight is currently a method chosen by many young people to improve their weight. However, how can exercise properly and quickly promote effectiveness? Let's find out the secret to gym exercise to gain weight below.
Gym exercise is a comprehensive way for you to gain weight.
Push up
Push-ups are exercises that directly affect the arm and chest muscles. The advantage of this movement is that it is easy to perform anytime, anywhere:
• Lower your body so that your chest almost touches the floor, then lift your body up with the force of both your arms and shoulders.
• Note that the ideal elbow angle is 45 degrees, avoid locking your arm joints or overtraining, leading to unnecessary injuries.
• In addition, you can transform the push-up exercise into other typical movements such as mountain climbing poses, diamond push-ups, one-arm push-ups, etc.
Negative Pull-up
Negative Pull-up is one of the gym movements to gain weight that cannot be ignored. With this exercise, the most powerful muscle groups are the shoulders, biceps, and back. The way to do it is simple as follows:
• First, swing your body up to the bar and stretch your arms straight, facing your palms forward
• Next, squeeze your arm muscles to create force and lift your body up so that your chin is above the bar. Do it continuously as just now.
Bench Press
Bench Press is an exercise that directly affects the chest. This exercise looks simple, but you really need to be very careful to avoid unnecessary injuries. With Bench Press, you need to go to the gym to have full training equipment such as dumbbells, exercise machines, or barbells. The steps are simple as follows:
• Lie on your back on the exercise bench, hold the dumbbells wider than your shoulders, your forearms form a 90-degree angle and the first step is to lift the barbell off the rack.
• Tighten your chest and slowly lower the dumbbells until the bar touches your chest, hold for 1 second. Then exhale and push the barbell back to the starting position. Repeat like that.
Incline Dumbbell Press
In terms of principles and how to perform the Incline Dumbbell Press exercise, it is similar to the Bench Press exercise.
• Set the weight bench at a 30 to 45-degree angle, lie down, and place 2 dumbbells on your thighs
• Raise 2 dumbbells above your shoulders and rotate your wrists so that your palms face down to your feet and the 2 dumbbells are in a straight line
• Lower slowly and extend your arms to both sides. Use your chest muscles to push the dumbbells up. Pay attention to your breathing and especially do not lock your joints to avoid unnecessary injuries.
Lift
Working out to gain weight requires a process and especially perseverance. Lift is a class that not only supports weight gain/loss but also helps stabilize and regulate the cardiovascular system with basic exercises and dumbbell exercises to achieve the highest efficiency.
Lift poses many challenges for you, and also brings extremely convincing results if you practice persistently. Not simply dumbbell exercises, Lift is designed by trainers to vary according to many training goals from increasing strength, improving endurance, cutting muscle, etc.
Crunch Plus
Working out to gain weight and to form curves or muscles is the number 1 goal of gym-gers. With Crunch Plus, the exercises only last 45 minutes but bring extremely high training efficiency, especially the strong impact on the core muscle groups.
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