2023-05-24 23:18:10
It is common for patients not to feel comfortable with their weight because it is above the ideal for their height and weight; however, and although they are a smaller group of the population, there are those who are not comfortable with their figure because their body mass index (BMI) is lower than their height.
In order to acquire muscle mass in a healthy way, it is pertinent to make changes in the diet, such as increasing the intake of proteins of animal origin and that are lean, it is also important to start doing resistance and strength exercises that allow the enlargement of the muscles.
Exercise routine to gain weight
Exercises for pectorals and arms
- Traditional push-ups: The idea is to carry out this exercise for 30 seconds; to do this, you have to keep your arms away from your shoulders and lower until you form a 90° angle with your elbows. During this exercise it is crucial to keep the abdomen contracted so that the back is well aligned, avoiding injuries.
- Static push-ups or plank: repeat the previous exercise, but this time go down and hold the position with the elbow angle at 90° for 30 seconds. Again, if the exercise is very difficult, it can be performed by placing the knees on the floor to decrease the weight.
- Traditional Squats: perform a traditional squat and come back up, repeat for 30 seconds. To carry out this exercise, it is essential to maintain a good posture to work the correct muscles and avoid injuries. If you want to increase the intensity of the exercise, you can try the single leg squat, switching legs on the second repetition of the exercise.
- Triceps with chair: this is the only exercise in the routine that requires extra equipment. For this, place a stable chair or table nearby and then place the palms of your hands on the edge of the chair. With the legs extended, until they form a 90º angle with the elbows and go back up, they should not touch the floor. Repeat the exercise for 30 seconds.
Exercises for the abdomen
- Abdominal touching the foot: you have to lie down on the floor, lift your legs and stretch them out as much as possible, then you should lift your back slightly off the floor and, with your arms outstretched, try to reach your feet as much as possible. Then lower your back, without lowering your legs, and repeat for 30 seconds.
- Static Crunch: repeat the movement of the previous exercise, but maintaining the position by raising the back, trying to keep the hands near the feet for 30 seconds or until you cannot. Run this series of exercises one more time.
- Superman Position: To do this exercise, the person should lie on the floor on his stomach with his legs and arms stretched out, then slightly raise his legs and arms and return to the starting position. Repeat the exercise for 30 seconds.
- Static Superman: repeat the previous exercise, but maintaining the position with the arms and legs elevated on the floor, for 30 seconds. Before finishing the routine, repeat these two exercises once more and then perform stretching exercises to avoid muscle injuries.
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