Weight loss is often a problem for many people. Some want to be fat, some want to be thin. But for those of you who are “lean” since childhood, increasing body weight sometimes requires an easy struggle.
The main key to increasing body weight is to increase the number of calories that enter through food consumption. Of course, the food chosen must be healthy and nutritionally balanced. Because it’s useless if you gain weight because of an increase in fat mass, not muscle mass.
Sometimes, there is also a misunderstanding that if you want to gain weight it means you need to avoid exercising so that fat doesn’t burn. In fact, the ideal weight gain is if your weight does not only consist of fat but also muscle mass.
The following exercises you should do if you want to increase muscle mass:
Squats is the simplest exercise you can do anytime and anywhere for tightening and formation of the muscles of the lower body (buttocks, hips, thighs, and calf muscles).
Easy to do! First of all, stand on both feet parallel to the shoulders. You can raise your arms in front or behind your head. Then, squat and lean your body weight on your heels. Make sure your buttocks do not come forward and keep your rear posture straight. Knee also should not be too forward forward. If done correctly, you will feel the tightness in your buttocks, thighs, and calf muscles.
Push-ups are one of the best exercises for tightening upper arm muscles. For those of you who often have problems with drooping arms can start doing routine push-ups. In addition, push-ups can also help strengthen the muscles of the chest, shoulders and core.
First, place your palms on the floor (see picture) in a position slightly wider than the shoulders. Slowly lower your chest to almost touch the floor, tighten your buttocks and stomach. Keep both elbows close together with the body.
To do this exercise, first stand on both feet parallel to the shoulders. Step your right foot forward and left foot back. Bend your knees up to 90 degrees, then lift your body back. Repeat about 20 reps and do the other side.
If done routinely, this exercise is good for those of you who want to build muscle mass in the lower body. If you want to add challenges, you can do this exercise using a dumbbell.
This exercise is called pull-ups and is more aimed at men. If done routinely, your arms, shoulders and chest will transform into more muscular like professional athletes.
To do this, you need a pull-up bar or use a handle that supports your body. Place your hands as if to hold, then lift your body until your chin passes through the pull-up bar. Do it for 10-15 reps.
You crave muscular belly like a model or professional athlete? Begin doing this exercise. This exercise is safe to do both men and women, and can increase the strength of the abdominal muscles.
First, lie on the floor or carpet facing up. Bend both knees, while the soles of the feet rest on the floor. Cross your arms to your chest and lift your upper body. If done correctly, you will feel a contraction in the abdominal muscles.