You must give your muscles some weight or resistance in order to acquire weight after working out. You will have a larger physique as a result of this increased muscle mass. You should lift more weight the more you desire to gain. (Note: Always begin cautiously and gradually raise the resistance. To avoid injury, steer clear of jerky movements.
Yet, not everyone is able to go to the gym frequently due to their busy lifestyles and a number of other factors. Here’s some good news, though. Your body weight is the best resistance you can provide your muscles. What if we told you there are certain workouts you can do at home to help you gain weight? These exercises for weight growth are suitable for beginners as well as those at an intermediate or expert level, and they make for an excellent at-home workout:
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Squats are a fantastic example of a compound variation for weight gain following exercise. Together with your abdominal muscles, it works your leg muscles. This activity for weight growth also doesn’t require any special equipment.
Steps:
- Place your feet shoulder-width apart as you stand.
- As though you were sitting on a chair, tuck your pelvis in and slowly drop your hip.
- Drop until your knees are 90 degrees apart.
- then raise yourself back up to where you were.
- When you lower your body, be sure your ankles and knees are in line.
- Make sure your back is straight as well.
- If you’re a novice, you may practise this weight-gain workout at home with your back
- against a wall or a chair to support the action.
2. Tricep Dips.
One of the finest workouts for developing and strengthening arm muscles is this one. Add this to your exercise programme for weight gain. All you need is a step or low stool.
Steps:
- Put your back against the step or the stool and sit down.
- Put your palms on the step or stool now with your fingers pointing inward and your elbows pointing outward.
- Lift your hip till your palms and heels are bearing the weight of your body.
- Now bend your elbows to lower your body. Take great care to avoid just lifting and lowering your hip.
- After the elbows are straight, raise yourself back up through them.
- When completing workouts for weight growth like this one, keep your knees flexible.
3. Lunges.
Another excellent workout for beginners to gain weight is this one. It also stabilises your back and core muscles while strengthening your legs.
Steps:
- Put one foot in front of the other as you stand. They ought to be around three feet apart.
- Bend both knees while lowering the body, keeping your back straight and hips tucked under. Imagine yourself bending over to pick something up.
- Lift up and return to the initial posture once the knee of the leg that is behind almost touches the floor.
- Change legs now, then repeat on the opposite side.
- You can use a table or chair by your side as support if you have trouble maintaining your balance. Unless you are secure enough to operate without it, try it with assistance.
4. Push-Up.
Push-ups are an excellent place to start for anyone seeking for a simple at-home activity to help them gain weight. You can try modified variants based on your degree of competence or experience until you feel ready to go on to the next one.
Steps:
- Lay on a mat with your back on the ground.
- Now, raise your body off the ground and bear your weight on your hands and toes while maintaining a straight back and elbows.
- For a stance similar to a plank, make sure to maintain your pelvis tucked in.
- Maintaining the plank posture, slowly flex your elbows and press your body towards the floor.
- Once you’ve sunk as far as you can, raise yourself back up to the starting position.
- You can even bend your knees until they touch the floor and repeat the aforementioned procedures if you are unable to do weight-gain activities with straight knees.
5. Crunches.
You should perform these workouts to improve your core muscles. Contrary to common opinion, crunches are not primarily used to reduce body fat. Depending on how you execute them, they may even aid in developing abdominal muscles. They are thus among the best exercises for weight growth.
Steps:
- With your back to the ground, lie down on a mat.
- Keep your feet firmly planted as you bend your knees.
- Now maintain your hands outstretched and curve your upper body up towards your knees.
- Keep your neck straight at all times. Just keep your head up to do this.
- Once you’ve extended your arm as far as it will go, carefully return to the beginning position by lowering your torso.
- Increased repetition speed serves as a cardiovascular exercise that helps people lose weight. But, it is a good idea to execute the crunches slowly in order to develop your muscles.
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