What are the exercises to gain weight?

For thin men, they hope to gain some weight after exercise, preferably a stronger one. The exercise method to gain weight is actually very simple, that is to eat more and exercise more, and generally there will be significant results if you persist for more than three months. Eat more high-fat foods and exercise every day. Next, let’s take a look at exercises that can help you gain weight!

1. Freehand exercise

The chest muscle strength training mainly consists of push-ups, which use one's own weight and forearm push-ups to develop the chest muscles. Push-ups can be done on a flat surface, or with support or weights placed under your hands and feet.

Preparatory posture: bend over, support your body with your hands on the ground as wide as your shoulders, stretch your arms, put your ankles together, support your body with your toes, raise your head slightly, look forward, straighten your chest, and tighten your abdomen to keep your body straight.

Action: Gradually bend your arms from a straight position. Bend your elbows, slowly lower your body and keep it parallel to the ground. After a short pause, contract your pectoralis major muscles, use both arms to straighten your body at the same time, and return to the ready position. Be careful to keep your body straight throughout the movement. Repeat the above actions about 10 times.

After exercising to a certain level, you can do push-ups on an inverted rack, push-ups with elevated feet, weighted push-ups (putting some weights on your back), narrow push-ups or wide push-ups (intentionally narrowing or widening the distance between your hands), and finger push-ups to increase the difficulty and achieve greater exercise effects.

Key points: Always keep your chest up, abdomen in, and body straight, and avoid incorrect postures such as lowering shoulders, shrugging shoulders, shrinking chest, arching waist or lifting hips.

Function: Mainly develops the pectoralis major, while also exercising the strength of the triceps and deltoids.

2. Dumbbell Exercise

(1) Bird flying exercise

Preparatory posture: Lie on your back on a low bench as wide as your shoulders (families can use 3 square benches put together vertically as a substitute), bend your legs, separate your feet, step firmly on the ground, extend your arms, hold the dumbbells in both hands, and raise your fists with your palms facing each other.

Action: Slowly lower both arms from the top to the sides of the body at the same time, doing chest expansion exercises as much as possible. After a short pause, contract the pectoralis major and arm muscles to slowly lift the dumbbells from both sides along the original path to the chest and return to the preparatory position. Repeat the above actions about 20 times.

In addition to being performed in the supine position, the fly exercise can also be performed in a bent standing position or in the incline board position (with an incline angle of 30-60°).

Key points: When lying flat, keep your chest up, tighten your back muscles, and use your pectoralis major muscles to control the slow descent of your arms. After descent, the pectoralis major muscle is fully stretched, and when raised back up, the speed is slightly faster than when lowered. After the arm is vertical, the pectoralis major muscle still remains maximally contracted.

Function: Mainly develops the pectoralis major and deltoid muscles.

The above are exercises that can help you gain weight. Remember: eat more and exercise more. Among them, swimming, aerobics, dancing, etc. are some of the sports with more significant effects. In addition to diet and exercise, you should also pay more attention to maintaining regular and good living habits. Never stay up late, as it is harmful to your body. After all, staying up late can easily lead to weight loss.