Fat people think about how to lose weight every day, but there are also many thin people around me thinking about how to exercise and gain weight. The following is the method I brought to you for girls to gain weight through healthy exercise. I believe it will help you.

Short-term exercise is the way for girls to gain weight through healthy exercise.

When you do aerobic exercise, you first use glycogen stored in the human body to release energy; After a short period of exercise, the energy released by glycogen begins to be converted into the energy released by fat. After about 1 hour of exercise, the energy required for exercise is mainly supplied by fat. In other words, I mean that when the fat is about to break down, you start to stop exercising, and the effect of gaining weight is obvious.

The method of girls' healthy exercise to gain weight: rapid explosive exercise

When people do rapid explosive exercise, they mainly get white muscle fibers in the body, which have a thick cross section, so the muscle groups are easy to develop and be strong. This method will make you fatter and fatter. But when we do, we can stop.

The way for girls to gain weight through healthy exercise: a lot of exercise.

Because of anaerobic exercise, the body fat can't be used, and some acidic substances, such as ketone bodies, can be produced, which can reduce the human exercise endurance. After a short period of strenuous exercise, the blood sugar level will decrease, causing hunger. At this time, people's appetite will be great, which is very conducive to gaining weight. So if you want to gain weight, you have to do anaerobic exercise.

The way for girls to gain weight through healthy exercise: moderate exercise.

Should skinny people take part in sports? Fitness instructors who are good at fitness believe that it is good for thin people to participate in moderate exercise. In order to make the figure better and full of charm, thin people can choose swimming, rhythmic gymnastics, push-ups and other sports. In addition, you can also practice effective bodybuilding: Fitness coaches believe that bodybuilding mainly focuses on the repeated opening and closing of arms in the chest, which can exercise the muscle lines of the chest and help the chest to be straight and firm.

Exercise 1: Stand with your head up, hold two dumbbells in your left and right hands, straighten your arms at shoulder level, and then move your arms horizontally from left to right until 180? Angle, and then return to the original position, repeat 5 times.

Exercise 2: On an empty stomach, lie on your back and straighten your legs naturally. After taking a deep breath, bend your knees upward, hold your legs with your hands and keep your thighs as close to your abdomen as possible. After a few seconds, relax your legs and let them return to their original state. Do it five times.

The way for girls to gain weight through healthy exercise: a good physical sleep.

For thin people, high-quality sleep is conducive to the beauty of the body. Sleep is an important period for the formation of human energy, and it also promotes muscle growth? Growth hormone? In the period of abnormal secretion, ensuring the quality of sleep at night is a prelude to making the body plump and fit.

How can I have a good physical sleep? Drinking a glass of milk or eating a boiled egg before going to bed can soothe the nerves and help sleep. After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually becomes calm.

In addition, taking a hot bath or soaking feet with hot water before going to bed can also relieve drowsiness, help the human body fall asleep smoothly and make necessary preparations for strengthening the body.

Other ways for girls to gain weight through healthy exercise.

1) When you wake up in the morning, keep your back posture, straighten your legs, then take a deep breath and bend your knees so that your thighs are close to your abdomen. You can hold your thighs with your hands to make them closer to your abdomen. After breathing for a few seconds, slowly relax your legs, exhale and recover. This action is repeated every morning. Five times.

2) Sit cross-legged, put your fists at the height of your navel, inhale deeply, improve your stomach, exhale again, and return to the original state. Although this action is simple, it can make the abdominal muscles strong, and it can be done more than 5 times a day, which is beneficial to blood circulation near the stomach and can make the stomach strong.

3) Lie on your stomach, facing left and right, and don't be oppressed. In two or three minutes, this movement has an abnormal effect on gastroptosis, can stimulate appetite, make blood circulation smooth, and can also cure chills. It is one of the best gymnastics for women.

4) handstand action. Lie on your back, lift your feet together, hold your waist with your hands, balance your body and do handstand movements. It may be difficult to balance at first. Do it a few times more, and you will naturally become proficient. This action has an abnormal effect on people with gastroptosis, low blood pressure and fear of cold.

Fitness exercise suitable for gaining weight

1, short-term exercise

When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After half an hour of exercise, the energy released by glycogen begins to be converted into the energy released by fat. About an hour after exercise, the energy needed for exercise is mainly fat.

For example, aerobics, which is common to lose weight and shape, lasts only about 1 hour. This means that when fat just begins to decompose, people stop exercising, and its weight loss effect is self-evident.

2. Do a lot of exercise

If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency, so as to increase the output of the heart for transportation. When doing a lot of exercise, the blood output from the heart can't meet the body's need for oxygen, which will make the body in an anaerobic metabolism state.

Anaerobic metabolic exercise is not based on fat as the main energy release, but the key is to release energy by decomposing sugar stored in the human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which will reduce the exercise endurance of human body.

After a short period of strenuous exercise, the blood sugar level will drop, which is the key reason for hunger. At this time, people tend to eat a lot, which is not good for losing weight, on the contrary, it is very helpful for gaining weight.

3. Quick and explosive exercises

Human muscles are composed of many muscle fibers, which can be divided into two categories: white muscle fibers and red muscle fibers. During exercise, if you do rapid and explosive exercise, it is mainly to exercise white muscle fibers, whose cross section is thicker, so the muscle groups are easy to develop and be strong. Will it gain weight? Rough? .

4. Strength training

The best choice is to find a fitness instructor and make a 3-4 stage fitness plan according to your physical condition, which can teach you to use every piece of fitness equipment correctly, whether in the club or at home.

You can also learn through strength training videos and skillfully use household necessities such as canned food and water bottles to exercise your strength. It should be noted that if you don't have the right method, you may hurt yourself, so you must make sure to learn how to use those things.

5. Aerobic exercise

Fast walking is the most popular aerobic exercise, suitable for all ages. Let's go. It's not easy to get hurt. If you are a beginner, you can choose a flat road with a speed of 1km 15min. In the improvement exercise, you can exercise by increasing the slope or changing the terrain. Pay attention to your ankle at this time to avoid injury.

Compared with brisk walking, running is simple, convenient and saves time, but for some people, running will be more intense. If you are a beginner, you can walk and run alternately in the first three or four weeks. Then gradually increase the running time until you feel comfortable running the whole course.

Swimming is an ideal exercise for women with physical defects such as osteoporosis, asthma or pregnancy. However, compared with other aerobic exercises, swimming is slightly inferior to heart rate exercise.

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