Contents:
- Medical Video: How Does Exercise Impact Weight Loss?
- Types of weight training to gain weight
- 1. Deadlift
- 2. Barbell lunge
- 3. Pull up
- 4. Bent over row
- 5. Standing shoulder press
- Tips for faster weight gain
Medical Video: How Does Exercise Impact Weight Loss?
If you want to gain weight, it doesn't mean you don't exercise at all. Precisely raising weight with exercise is the best way. One of the most powerful sports to gain weight is weight training. However, you cannot be careless. There are a number of movements and lifting techniques that are suitable for those of you who crave the ideal body shape.
Types of weight training to gain weight
To gain weight, you need to increase body mass. Well, weight training can replace fat mass with muscle mass. Increasing body weight with healthier muscle mass compared to increasing body weight with fat mass.
Easy or not increasing muscle mass depends on each person's body shape. People who have large or medium bone structures are easier to build muscles than people with long bones. So to get optimal results for every body shape, weight training must be done regularly.
Reporting from Ace Fitness, according to Pete McCall, MS, CSCS, there are some weight training that are recommended for increasing body weight. Among others are:
1. Deadlift
Deadlift is heavy weight training by lifting the barbell from the floor until it is parallel to the hips, then placed back on the floor. This is a basic exercise that is usually done with squats (half squat movements by bending 90 degrees and leaning forward and back slightly) and bench press (lifting weights in a lying position).
2. Barbell lunge
Same as movement lunges normal, the difference is that you have to hold the barbell on both sides of the body. The method is quite easy. You have to stand up straight, stretch one leg forward wide enough for the knee of the foot behind the floor (see picture).
3. Pull up
Pull up is a movement to lift the body by relying on the strength of the hand. You will rely on a higher grip. The trick, stand under the stand, then reach for the pole by jumping. Lift your body up slowly until your neck is higher than the pull up bar.
4. Bent over row
This exercise is not much different from a deadlift, it's just that the knee is slightly bent, push the buttocks upwards, and lean the chest forward. Initially, take the barbell on the floor and position the body accordingly and lift the barbell until it is level with the stomach.
5. Standing shoulder press
This exercise is done by lifting the barbell from both sides of your body to the top of your head. No need to take barbells from the floor in this motion. Just hold it by the side of the body. This exercise relies on the strength of the muscles of the legs, shoulders and arms.
Tips for faster weight gain
In order to get maximum results, there are several things that you must understand. Note the amount of weight from the barbell or dumbbell used, how many times you exercise, whether you have enough rest, how many times it repeats, and how fast the exercise moves.
If you are a beginner and have not been able to adjust your abilities to the target of training, you should ask for helppersonal trainerat the gym.
Also, meet the nutritional needs of muscles with healthy fats, proteins and carbohydrates from the food you consume. Make sure you consume these types of foods after exercise is done to repair and stimulate muscle formation. Don't forget to take enough rest so that muscle growth is always optimal and weight gain increases.
