Is it good to gain weight in the gym?

In this era, almost everyone considers thinness as beauty, and a slender figure has become a goal pursued by many people. However, being too thin is an unhealthy behavior, so some people will plan a way to gain weight in the gym to achieve their goal of having a healthy body. So, what should we pay attention to for this goal? Let’s learn more about it so that we can gain weight in a healthier way.

1 Push-ups can be said to be one of the best ways to gain weight through bodyweight fitness. I nicknamed it the all-around warrior. Different training effects can be achieved by changing the arm distance and height. Now let me briefly talk about it.

1) Regular push-ups. Do not place anything in front or behind, and keep your hands slightly wider than your shoulders. When you go down, your chest should almost touch the ground. The muscles stimulated by this movement are mainly the middle part of the pectoralis muscle, followed by the anterior deltoid and triceps (the opposite side of the biceps, for newcomers who don't understand).

Just do 3 sets a day. If you can complete 12 reps independently in one set, add a little weight on your back.

Push-ups with hands too high. It mainly exercises the upper part of the chest muscles. Beginners don't need to do this because you don't have chest muscles. You should exercise the middle part of the chest muscles first. This movement is done to further perfect your chest and is an advanced exercise.

The footsteps are raised. It exercises the lower part of the chest and is also an advanced exercise that is not for beginners.

2) Keep your hands wider than shoulder width apart. Mainly exercises the triceps and the inner side of the chest muscles.

When working out at home, start with 3 sets of push-ups with wider arms, then 3 sets of push-ups with narrower arms. For students who have spare energy, 5 sets of each of the 2 movements are enough. The more the better is not necessarily true. You need to give your muscles strong stimulation in the shortest possible time. If your training time is a marathon, it will only consume a lot of physical strength. Moreover, the hormone secretion time during exercise is about 1 hour. If it exceeds this time, the exercise effect will be very poor. .

2. Pull-ups. This is the second all-around warrior project, which aims to shape perfect back muscles and strong biceps. The training method is the same as above. The main muscles stimulated are the chin-ups, which mainly stimulate the teres major (the muscle behind the armpit), the upper and middle part of the latissimus dorsi, the biceps, the brachialis, and the forearm muscles. This exercise requires a high initial strength. Beginners who can't do any of them can practice hanging bars first. In addition, it is recommended to buy 2 dumbbells. After doing this exercise, it is recommended to do 3 sets of dumbbell curls to fully and thoroughly stimulate the biceps. These 2 exercises are simple, convenient, and effective. It takes no more than 40 minutes. Done~

3. Squats. If you don’t have a barbell at home, you can hold dumbbells (dumbbells can be bought on Taobao or a nearby supermarket). Hold a dumbbell in both hands, stand up, and squat down. It’s very simple. The most important key to the movement is that when you stand up, your waist must be perpendicular to the ground. Don't bend over when you stand up. Firstly, it will stimulate your waist, and secondly, the force borne by the leg muscles will be dissipated by your waist. Try to squat down slowly. If you squat down quickly, you will inevitably rely on inertia when you stand up, which is meaningless. The deeper you squat, the more you can stimulate the gluteus maximus.

There are 3 actions in total, it is so simple, stick to it for 3 months, 4 eggs a day, eat them all, don’t worry about cholesterol, we don’t need to consider this at this level, drink as much milk as possible, eat more chicken and beef, eat more rice and steamed buns, you must eat more of these, even if the protein is less, you should eat more rice.

Gaining weight in the gym can make our weight gain plan go smoothly. Compared with outdoor weight gain, gym exercise is not restricted by weather, time and other factors, which will make weight gain plans easier and weight gain goals can be achieved faster. Moreover, there will be fitness coaches in the gym to provide guidance on weight-gain exercises, so that we can achieve the ideal weight-gain results.