Ammon – Gaining weight in a healthy way requires eating food rich in calories and doing exercises that help build muscle. Here are some exercises that can help you gain weight and build muscle:
1. Weightlifting:
Use free weights or dumbbells to perform weight-lifting exercises.
Do exercises such as squats, push-ups, bends, and pull-ups to promote muscle growth.
2. Strength exercises:
– Use fitness equipment to perform various strength exercises.
Choose exercises that target different areas of the body.
3. Eastern iron exercises:
Eastern iron exercises include many movements that promote muscle growth and strength.
4. Squats and squats:
Squats target the thighs and buttocks and can help increase muscle size.
5. Proper Cardio:
Doing cardio exercises such as brisk walking, cycling, and lifting weights quickly can help increase appetite and calorie consumption.
6. Proper Nutrition:
Eat meals rich in protein, healthy carbohydrates, and good fats.
Choose foods rich in nutrients important for muscle growth.
7. Rest and sleep:
– Ensuring that you get enough rest and sleep contributes to muscle regeneration and promotes its growth.
Rely on graduating and increasing weights as your fitness develops. Consult a professional sports trainer to design an exercise program suitable for your goals and to avoid injuries. It is also preferable to consult a nutritionist to design an appropriate nutritional plan for healthy weight gain.
