6 Sports Options to Gain Weight

Exercise to gain weight you can do as a healthy way to fatten the body. OThis exercise can increase muscle mass and reduce body fat percentage, so that you gain weight.

You can be said to be underweight (underweight) if you have a body mass index value below 18.5. Although many desire a thin body, being underweight is considered unhealthy because it can increase the risk of dental and bone health problems, decreased lung function, and impaired fertility.

Weight loss is not only overcome by increasing the portion of food. You also need to do exercise to gain weight, especially strength training, to gain and build muscle mass and help stimulate appetite.

Different Exercises to Gain Weight

There are two types of exercise to gain weight, namely sports that use body weight (bodyweight exercise) and sports that use tools.

Bodyweight exercise is the most popular method for increasing strength and fitness without using special equipment.

Meanwhile, sports that use equipment, such as dumbbells, barbells, or kettlebells, can increase muscle strength and tone, and provide a more enjoyable experience. different in your sporting activities.

The following are some types of exercise to gain weight that use body weights and special equipment:

1. Tricep dips

Exercise to gain weight is included in bodyweight exercise which aims to build arm and shoulder muscles. Here are some steps to do tricep dips:

• Sit on the front end of the chair and firmly grip the side of the chair.
• Open your feet hip-width apart and stretch them forward.
• Use your hands to lift your body over the edge of the chair until your body is in a floating position.
• Lower slowly until your elbows form a 45–90 degree angle.
• Push your body back up until your arms are almost straight.

You can repeat this tricep dips for 3 sets, with 10 repetitions for each set. However, this exercise should not be done if you experience pain in the elbow and shoulder area.

2.Push up

Just like tricep dips, push up also includes bodyweight exercises that can build upper body muscles, such as the arms and shoulders. To do push up properly, you can practice the following steps:

• Stuck on the floor.
• Place your palms on the floor and align them with your shoulders.
• Push your body slowly up until your arms are fully extended and your body forms a straight line. In this position, keep your back and legs straight.
• Lower your body until your nose almost touches the floor.

This exercise to gain weight you can do repeatedly, according to your body's strength.

3.Pull up

Bodyweight exercise this one is done by using a pedestal like the frame of a house door (kosen). The muscles that will be formed from this exercise to gain weight are the muscles in the arms and shoulders.

You can do a pull up by following these steps:

• Hold the support bar higher than your body with both hands.
• Keep your arms straight and shoulder-width apart.
• Make sure your body is in a hanging position and your feet are not touching the floor.
• Lift up until your chin is above the support bar.
• Lower slowly until your arms are straight.

This movement can be repeated as many times as desired and according to your body's resistance.

4. Dumbbell shoulder squat

Three exercises to increase weight above are done only by using body weight, but shoulder squat is done with the help of a tool, namely dumbbell. This movement aims to strengthen the quadriceps, hamstrings, hips, and shoulders

The following is a technique for doing dumbbell shoulder squats:

• Hold dumbbells in both hands and bend your elbows so that dumbbells are above your shoulders.
• Open your feet hip-width apart with your heels on.
• Keep your chest straight and tighten your stomach.
• Lower slowly until your thighs are parallel to the floor.
• Hold this position for a second or two.
• Use leg strength to straighten your knees and hips until you return to a standing position.

Use lightweight dumbbells if you are new to this weight-gain exercise. You can also replace dumbbells with a pair of bottles filled with water.

5.Traditional flat bench press

To do this exercise, you will need a barbell and a flat bench. Traditional flat bench press is a good exercise to gain weight because it can train the chest, shoulder and arm muscles.

Here are the steps to do this sport:

• Lie on your back on a flat bench, then grip the barbell. Make sure your hands are slightly wider than your shoulders and the barbell bar is directly above your shoulders.
• Make sure your feet are touching the floor and your hips are on a flat bench throughout the traditional flat bench press
• Keep the spine position and lock the front of the abdomen so that the spine does not bend.
• Raise and lower the barbell bar slowly until it reaches your chest. Let your elbows bend to the sides of your body at an angle of about 45 degrees.

This movement can be performed in up to 3 sets, with 5–10 repetitions for each set.

6. Kettlebell swing

As the name implies, this sport uses tools in the form of kettlebells to build muscle strength and endurance. The kettlebell swing can strengthen all the muscles of the body, so that it becomes one of the sports movements to gain weight.

Here are easy steps to do the kettlebell swing:

• Hold the kettlebell with both hands and spread your feet hip-width apart.
• Relax your knees slightly bent, then swing the kettlebell between your legs. Make sure your arms are touching your inner thighs.
• Keep your body in an upright position, tighten your stomach, and straighten your back.
• While between your legs, push the kettlebell up through your hips using your lower body strength.
• Repeat the above a few times and push the kettlebell slightly higher with each swing until it is at shoulder level.

You should use hip strength, not arm strength, so that the kettlebell feels light when lifted up. This kettlebell swing movement can be repeated up to 16 times or according to body strength.

In addition to exercising to gain weight, here are some other tips to overcome underweight:

• Eat smaller but more frequent meals, i.e. every 3-5 hours.
• Avoid drinking anything in the 30 minutes before eating and drink less while eating.
• Choose full cream milk if you want to consume milk.
• Eat high-fat meats, such as chicken thighs, grilled meats, ribs, and sausages, or fatty fish such as salmon.
• Choose high-calorie drinks, such as whole milk, juices, and smoothies, over black tea or coffee.
• Eat densely packed fruits, such as manganese or avocados, and starchy vegetables, such as potatoes or corn.
• Eat a healthy snack, such as nuts, cheese, dried fruit, or toast with peanut butter before bed.
• Adequate rest about 6–8 hours each night.
• Stop smoking.
• Manage stress with meditation, massage, or doing a hobby.

By doing exercise to gain weight and adopting a healthy lifestyle, your body mass index value can reach a normal number, which is between 18.5 to 24.9.

So that exercise can provide maximum effect but is still safe, you can consult with your doctor to make sure the type of exercise you do is according to your needs and physical abilities, and get advice on gaining weight that is most appropriate for you.

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