Many friends want to lose weight through exercise, but some friends are too thin to gain weight through exercise. Do you know which exercises can gain weight? Let's see what sports can gain weight and give them to interested friends or friends who want to gain weight!

What exercises can you gain weight? 1 Rapid outbreak of intense fitness exercise.

The human skeleton is composed of many muscle tissues, which can be divided into two categories: white muscle tissue and red muscle tissue. In fitness exercise, if you carry out rapid and explosive exercise, you mainly exercise white muscle tissue, and the cross section of white muscle tissue is thick, so the muscle group is very easy to develop and thick. In this way, the reduction will become more and more "rough".

High-intensity fitness exercise

If the intensity of exercise increases, the co2, nutrients and metabolites needed by the body will increase relatively, which requires the heart to improve the folding force and folding frequency, and increase the output of the heart to transport. When doing strenuous exercise, the blood output by the heart can't consider the body's need for oxygen, which makes the body in a state of anaerobic exercise metabolism. Anaerobic exercise metabolism fitness exercise is not released by using human fat as key kinetic energy, but by dissolving glycogen stored in human body as kinetic energy.

Because in the natural environment with insufficient oxygen, human body fat can not be utilized, and some acidic substances, such as ketone bodies, will continue to be produced, which will reduce physical fitness. After a short period of high compressive strength exercise, the blood sugar level will drop, which is the key reason for hunger. At this time, people usually have a strong appetite and get fat.

How to gain weight?

First, scientifically arrange the intensity of exercise

Distributing exercise intensity is one of the important links in scientific research and exercise. Practice shows that it is best for dieters to do moderate-intensity aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the net weight of the equipment should be at a moderate load level (50-80% of the larger muscle tension). On the schedule, why not practice three times a week (the next day 1 time), from 1 to 1 time for 30 minutes. Train 8 to 10 postures at a time, and perform 3 to 4 groups for each posture. Practice: Fold quickly, slightly intermittently, and bend and stretch slowly. The duration of a group of postures is about 60 seconds, and the interval between groups is 20 ~ 60 seconds. The interval of each posture is 1 ~ 2 minutes. Generally speaking, each group should last 8 to 15 times.

Second, we should basically do a good job.

In the initial stage (February-March), it is best for slim people to enter fitness training institutions for study, training and exercise, so as to properly and systematically master posture techniques and improve their physique in all directions. In particular, we should pay attention to muscle energy and physical exercise, which will gradually improve the adaptability of the body and lay a solid foundation for later exercise.

What exercises can gain weight? 2. Ensure a normal diet.

If you ask fat people why they are fat, one of them must be edible. Being able to eat does not mean eating freely in order to gain weight, but should ensure a normal diet. First of all, the most basic thing is that three meals are normal, and breakfast should be nutritious and rich in high-protein foods such as milk, bread or soybean milk; You can cook some high-calorie food for lunch, such as fat meat. For thin people who need to gain weight, afternoon tea and supper are recommended. The mixture of high calorie and sweet food can effectively gain weight, and midnight snack is also an effective way to gain weight. These two ways are the natural enemies of fat people. Don't eat too much at once. It is recommended to eat less and eat more.

Second, ensure adequate sleep.

If you get enough sleep, your spirit will be better and your appetite will naturally be good. Can effectively help the absorption and digestion of food. Good sleep helps people to promote the growth of growth hormone at night, and people can gain weight under the action of growth hormone. Therefore, if there are people who stay up late, they must remember to improve their lifestyle. Go to bed early and get up early, and take a nap if possible. Ensure a whole day's sleep.

Third, proper exercise.

It's not that people who lose weight need exercise, but people who gain weight just need to eat more and sleep more. Only by maintaining proper exercise can we gradually turn meat into muscle. Under the action of the above two steps, the slowly added fat directly becomes muscle, which can make your body stronger and not too thin. As for the way of exercise, you can choose jogging, and you don't need to do too much exercise. Jogging contributes to gastrointestinal peristalsis and promotes effective digestion and absorption.

Fourth, ensure a good mood.

For fat people, there is a word called broad-minded and fat. It means that if people are relaxed and don't care, and always keep an optimistic mood, they will easily get fat. Therefore, if thin people want to gain weight, they should also pay attention to making their hearts optimistic, keep a good mood every day, and make themselves more and more smooth on the road to gain weight.