What kind of exercise can help you gain weight?

People who are particularly thin often give people a fragile feeling. If they are girls, it is okay, but if the boy is too thin, I am afraid few girls will like him because there is no sense of security at all. Therefore, if you are very thin, the best thing to do is to gain weight in time and put more flesh on your body. So, what kind of exercise can help you gain weight?

Fast explosive movement

Human muscles are composed of many muscle fibers, which can be divided into two main categories: white muscle fibers and red muscle fibers. During exercise, such as rapid explosive training, the white muscle fibers are mainly exercised. The white muscle fibers have a thicker cross-section, so the muscle groups are easy to develop and become strong. Using this method to lose weight will make your muscles thicker and thicker.

High-intensity exercise

If the amount of exercise increases, the body's need for oxygen, nutrients and metabolic products will also increase accordingly. This requires the heart to strengthen its contraction force and frequency and increase the amount of blood output for transportation. When doing high-intensity exercise, the amount of blood output by the heart cannot meet the body's need for oxygen, causing the body to be in an oxygen-deficient anaerobic metabolic state. Anaerobic metabolic exercise does not use fat as the main energy release, but mainly relies on the decomposition of glycogen stored in the human body as energy release.

Because in an oxygen-deficient environment, not only can fat not be utilized, but it also produces some incompletely oxidized acidic substances, such as ketone bodies, which reduce the body's exercise endurance. After a short period of high-intensity exercise, blood sugar levels will drop. Low blood sugar is an important cause of hunger. At this time, people often have a strong appetite and gain weight.

Weight gain

1. Arrange the amount of exercise reasonably

Arranging the amount of exercise is one of the key links in scientific exercise. Practice shows that thin people should do aerobic exercise with moderate intensity (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be of moderate load (50 to 80% of maximum muscle strength). In terms of time arrangement, you may want to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Perform 8 to 10 reps per exercise and 3 to 4 sets of each. Method: Quick contraction, slight pause, slow stretch. The time for performing a set of movements continuously is about 60 seconds, with 20 to 60 seconds of rest between sets, and 1 to 2 minutes of rest between each movement. Typically, each set should be completed 8 to 15 times in a row.

2. Lay a good foundation

In the initial stage (2 to 3 months), it is best for those who are thin to attend bodybuilding training classes for study and exercise, so that they can master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Special attention should be paid to muscle strength and endurance training, which will gradually improve the body's adaptability and lay a solid foundation for future training.