Diet and exercises to gain weight

Diet and exercises to gain weight | Weight gain is important when practicing bodybuilding, so you must follow a healthy diet to gain weight

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Diet and exercises to gain weight:

Diet and exercises to gain weight | Weight gain is important when practicing bodybuilding, so you must follow a healthy diet to gain weight along with exercising the necessary exercises to obtain a beautiful and harmonious body. What is the best healthy integrated diet for weight gain and what exercises are very necessary to enlarge and grow muscles Follow us to The end is to get to know it all.

Many healthy people (people who are overweight) are looking for effective ways to lose weight, and on the other hand, there are some people who practice sports and bodybuilding exercises looking for healthy and effective ways to increase their weight to help them gain muscle strength in a short time,

regular exercise leads to an increase Weight, which leads to an increase in muscle mass, which constitutes a large weight of our bodies.

Exercises to gain weight and build muscle mass for women and men:

We will learn how to build a healthy muscle mass in the body for women and men, as the muscle mass is distributed differently in females and males. The most important exercises that help you obtain an ideal muscle mass are the following:

push up (Diet and exercises to gain weight):

In a diet and exercises to gain weight, use the push-up exercise, which is one of the best exercises that can be practiced at home and has a strong and effective effect. Push-up helps to build muscle quickly, and in order to do it do the following:

Lie on the floor and place your hands on the floor and arms at your sides.
Keep both your legs and back straight.
Your body must be straight to get a proper exercise.
Go down until your nose touches the ground.
Keep going up and down until you feel tired.
Gradually increase the number of ascents and descends each time you do the pushup.

: push up

Pull up (Diet and exercises to gain weight):

This exercise is useful for building the muscles of the shoulder and arms, as you need a cylindrical body or an elastic band that you install at the top and hold it up and down.

Hold the roller with the palms of your hands, arms should be wide apart.
You should pull yourself up so that your foot does not touch the ground and your arm should be straight.
Pull yourself up until your chin is above the bar.
Lower yourself down until your arms are back straight.
You have to repeat this scroll several times and gradually increase it daily.

: swipe up

Squatting (Diet and exercises to gain weight):

In a diet and exercises to gain weight, use the squat exercise. The squat exercise helps to increase the muscles of the butt, thighs and legs, and it is performed as follows.

Stand straight so that your feet are straight with your hips.
Put your hands on your hips and tighten your abdominal muscles.
Mouth go down as if you want to sit using only your legs..
The upper body should remain straight.
You have to climb back to the first position.
Repeat the exercise until you feel tired, you have to gradually increase the number of exercises daily.

: squat

Back strength exercise (Diet and exercises to gain weight):

Great for toning and strengthening your leg and butt muscles.

Stand straight, flexing your abdominal muscles.
Extend one leg like you’re taking a step, then bend forward like you’re kneeling until your knees are at 90-degree angles.
Push your heels back to raise yourself to your initial position.
Repeat this as many times as you feel comfortable on one leg. Repeat for the other leg.

: Back strength exercise

Lying Down Exercise (Diet and exercises to gain weight):

You will need a flat bench to lie on and light weights so as not to injure yourself.

Lie on your back on the seat.
Hold the weight carefully and slowly lie down on the seat until you feel comfortable.
Hold the weight with both hands, thumbs included.
Extend your arms and then slowly lower your arms to bring the bar up to your chest.
Slowly straighten your arms and raise the bar again.
Repeat the process with an increase in the number of upload and download times daily.

: lying down exercise

Exercises to avoid when you want to build muscle mass:

Aerobic exercises and aerobic exercises.
These exercises are aimed at burning fat and toning muscles, not increasing your size.
You can do these exercises in moderation to tone your muscles.

Diet and exercises to gain weight and foods allowed in the muscle building system:

Within a diet and exercises to gain weight, it should be known that it is not difficult to gain weight by eating more food. But pay attention to what you eat to gain a healthy weight. The weight loss diet consists mainly of healthy fats, proteins, and complex carbohydrates that help build muscle and use fats to burn energy. You can use the following foods:

Lean proteins.
Chicken and fish red meat without growth hormones.
Grass-fed beef.
eggs.
Full fat dairy products.
Avocado nuts.

Important tips at the end of the diet and exercises article to gain weight:

In today’s article about diet and exercises to gain weight, we have introduced the most important exercises and now we offer you important tips:

Adequate sleep for more than eight hours.
Avoid stress and anxiety because this raises cortisol, which leads to unhealthy weight gain.
Avoid fast food.
Avoid smoking and alcohol.
You should start gradually with any diet or exercise program.