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 are the methods that I bring to you to gain weight through healthy exercise for girls, which I believe will be helpful to you.

The method of girls' healthy exercise to gain weight: short-term exercise

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

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

When people do rapid explosive exercise, the main thing they get is the white muscle fiber in the body, which has a thick cross section, so the muscle group is easy to develop and be strong. This method will make you fatter and fatter. But when we do it, we can stop.

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

Because of anaerobic exercise, the body fat can not be used, but also produce some incomplete oxidized acidic substances, such as ketone bodies, which can reduce human exercise endurance. After a short period of intense exercise, the blood sugar level will decrease, causing hunger. At this time, people will have a great appetite, which is very beneficial to gain 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 thin people not take part in sports? Fitness coaches who are skilled in body-building believe that it is of great benefit to the body to take part in moderate exercise for thin people. 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 body-building exercises: the fitness coach believes that chest-building exercises mainly focus on the repeated opening and closing of the arms in the chest, which can exercise the muscle lines in the front chest and help the chest to be firm and firm.

Exercise 1: Stand with your head held high, hold two dumbbells in your left and right hands respectively, raise your arms straight and level with your shoulders, and then move your arms horizontally to the left and right until they are 180? Angle, and then return to the original position, repeated 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 up and hold your legs with your hands so that your thighs are as close to your abdomen as possible. After a few seconds, relax your legs and make them return to their original state. Do it five times repeatedly.

The way for girls to gain weight through healthy exercise: have a good body 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? During the period of abnormal secretion, ensuring the quality of sleep at night is a prelude to making your body plump and fit.

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

In addition, taking a hot bath or soaking your feet in hot water before going to bed can also relieve drowsiness, help the human body to fall asleep smoothly and make necessary preparations for enriching the body and 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 both hands to make them closer to your abdomen. After breathing for a few seconds, slowly relax your legs, exhale and return to the original state. This action is repeated every morning 4? Five times.

2) Sit cross-legged, put fists with both hands at the height of navel, inhale deeply, improve the 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 the blood circulation near the stomach and can make the stomach strong.

3) prone, face to the left and right, don't be oppressed. Within two or three minutes, this movement has an abnormal effect on gastroptosis, can also stimulate appetite, make blood circulation smooth, and can cure cold phobia, which is one of the best gymnastics for women.

4) handstand action. On the supine bed, lift your feet together, hold your waist with both hands to achieve body balance and do handstand movements. It may be difficult to balance at first. If you do it several times more, 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, the 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 transform into energy released by fat. About an hour after exercise, the energy needed for exercise is mainly fat.

For example, the common aerobics to lose weight and shape up now lasts only about 1 hour. This means that when fat just begins to decompose, people stop exercising, and its weight loss effect goes without saying.

2. Exercise with 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 that the blood output of the heart can be increased for transportation. When doing a lot of exercise, the blood output from the heart can not meet the body's need for oxygen, which will leave the body in an anaerobic metabolism state.

Anaerobic metabolic exercise does not use fat as the main energy release, but the key is to release energy by decomposing glycogen 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 human exercise endurance.

After a short period of intense exercise, the blood sugar level will drop, which is the key cause of hunger. At this time, people tend to have a big appetite, which is very unfavorable for losing weight, on the contrary, it is very helpful for gaining weight.

3. Fast explosive exercise

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

4. Strength training

The best choice is to find a fitness instructor to make a 3-4-stage fitness plan according to your physical condition, and can teach you to use each fitness equipment correctly, either 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 strength. It should be noted that you may hurt yourself if you don't have the right method, so you must make sure to learn how to use those things.

5. Aerobic exercise

Brisk walking is the most popular in aerobic exercise and is suitable for all ages. Walking fast is less likely to get hurt. If you are a beginner, you can choose a flat road with a speed of 1 km 15 minutes. In the improvement exercise, you can exercise by increasing the slope or changing the terrain. At this time, you should pay attention to your ankle to avoid injury.

Compared with fast walking, running is simple, convenient and saves time, but for some people, running will be more intense. If you are a beginner, you can alternate walking and running 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 limitations, such as osteoporosis, asthma or pregnancy. However, compared with other aerobic exercises, swimming is slightly inferior to heart rate exercise.

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