1. gain weight: this is the most direct method, but it also needs to be adjusted according to your physical condition. You can gradually gain weight, such as 5- 10% every two weeks.
2. Increase resistance: Using a resistance band or dumbbell can help you increase resistance while maintaining the correct posture.
3. Increase the number of trainings: If you have been doing an action many times, consider increasing the number of trainings, for example, from three times a week to four times.
4. Change your movements: If you keep doing the same movements, you may feel bored and bored. Try changing your training movements, which can stimulate different muscle groups.
5. Increase the difficulty of training: For example, you can try to do some compound movements, such as squats and hard pulls, and you can exercise multiple muscle groups at the same time.
6. Rest and recovery: Increasing your load doesn't mean that you need to train very hard every day. Proper rest and recovery are very important for muscle growth.
Remember, increasing the load is a gradual process, so don't rush for success. If you feel unwell, stop immediately and seek professional help.