Some Exercises which are helpful in Weight Gain

We always thought that exercises are only useful for weight loss but no there are some exercises that can also help in weight gain.   

Here are a few exercises that can help with weight gain:

1.      Squats: This exercise targets the legs and glutes, and can also help with overall muscle development.

2.      Deadlifts: Deadlifts work the back, legs, and core, and can help with muscle mass and strength.

3.      Bench press: This exercise targets the chest, shoulders, and triceps, and is a great option for building upper body muscle.

4.      Pull-ups: Pull-ups are a great exercise for building muscle in the back, shoulders, and arms.

5.      Bicep curls: This exercise targets the biceps, which can help with overall muscle development in the upper body.    

              It's important to note that exercise alone may not be sufficient for gaining weight, you need to make sure that you are consuming enough calories to support muscle growth. It's also important to have a balanced diet and workout plan that is tailored to your goals and fitness level. Consult a registered dietitian or a personal trainer for personalized advice.

     

          Bench Press:    The bench press is a emulsion exercise that targets the casket,   shoulders, and triceps. It's generally performed on a flat or inclined weight bench, using a barbell or dumbbells.  To perform a bench press, lie on the bench with your eyes under the barbell. Plant your feet firmly on the ground and arch your back slightly to create a slight arch in your lower back. This will help engage your core and stabilize your body.

Grip the barbell with your hands slightly wider than shoulder-width apart and lift the barbell off the rack using your legs. Lower the barbell to your chest and pause for a moment before pressing it back up to the starting position. Make sure to keep your elbows close to your body to engage the triceps and shoulders more. It is important to use proper form when performing the bench press to avoid injury. Make sure to keep your back pressed against the bench and to use a spotter if you are lifting heavy weight.

   Bicep Curls:   The biceps muscle, also known as the biceps brachia, is a muscle located in the upper arm. It has two heads, the short head and the long head, which originate at different points on the shoulder blade and attach to the upper arm bone (humerus) at the elbow.

The primary function of the biceps is to flex the elbow, which is the movement that occurs when you bring your hand towards your shoulder. The biceps also assist in shoulder flexion and rotation. 

 Bicep curls are a common exercise used to target the biceps. This exercise can be performed using a variety of equipment such as dumbbells, barbells, resistance bands, or cables. To perform a bicep curl, stand with your feet shoulder-width apart and hold the weight in your hand with your palms facing forward. Keep your elbows close to your body and lift the weight towards your shoulder, pause at the top of the movement and then lower the weight back down to the starting position.

It's important to use proper form when performing bicep curls to avoid injury. Make sure to keep your back straight and engage your core during the exercise. It's also important to incorporate other exercises that work the upper body and other muscle groups in your workout routine to achieve a balance and well-rounded physique heavy weights.    

        Pull ups:

       Pull- ups are a emulsion exercise that targets the muscles of the reverse, shoulders, and arms, specifically the lats, trapezius, deltoids, and biceps. They're generally performed using a pull- up bar, which can be set up in utmost gymnasiums or premises .

To perform a pull- up, grasp the pull- up bar with your triumphs facing down from your body and your hands shoulder- range piecemeal. Hang from the bar with your arms completely extended. also, pull your body up towards the bar, leading with your casket and squeezing your shoulder blades together at the top of the movement. Lower yourself back down to the starting position with control.
It's important to use proper form when performing pull- ups to avoid injury. Make sure to engage your core and keep your body in a straight line throughout the exercise. It's also important to start with a manageable number of reps and progress gradationally as you gets stronger.
still, you can start with an supported pull- up machine, or indeed work on other exercises that can help you make the strength demanded for pull- ups like chin- ups or rows, If you're unfit to perform a pull- up yet.
It's also important to incorporate other exercises that work the upper body and other muscle groups in your drill routine to achieve a balance and well- rounded constitution.