People who are overweight have the worries of overweight people, and people who are underweight also have the worries of being underweight. People who are underweight want to gain weight and gain muscle, so that their figure can look more perfect, but if you want to gain weight and gain muscle, you must Only by taking into account both diet and exercise can you get the best results. So how do you gain weight and muscle?
1. Chicken breast + push-ups
Chicken breast is mainly used to supplement protein, and this kind of meat contains low fat content, so even if we eat a lot, it will not put a burden on our body. In addition, we need to exercise with push-ups, which can give our body a good muscle-building effect. At the beginning, we lie down on the yoga mat. At this time, we relax first and start the movement. We move our body downward toward the ground, then straighten our arms, stand up, and start the movement again. Insist on completing the movements in groups of 30 each time.
2. Beef + pull-ups
Beef has a very good muscle-building effect. At the same time, beef is rich in nutrients and is very suitable for our daily consumption during fitness. We can eat beef every day, which can not only build muscle and weight, but also effectively repair cells damaged by exercise. The pull-up movement is done on a single bar. At the beginning, we grab the bar with both hands. At this time, we exert force with both hands to lift our body off the ground. At the beginning of the movement, we push our hands upward and bend them until our chin can exceed the single bar, and then relax and move downward. Insist on completing a group of 20 each time, and you can perform 2 groups.
3. Protein powder + squats
The main purpose of protein powder is to supplement our nutrients, and it has a certain effect on our weight gain and muscle gain. The squat movement is familiar to us. At the beginning, we stand up straight on the ground. At this time, the movement starts, and our body squats down until it reaches the extreme position. At this time, we stand up again and stand up straight. Insist on completing a group of 30 for each movement, and you can complete 3 to 5 groups. Squats mainly increase the muscles in our legs and buttocks.
The above is an introduction on how to gain weight and muscle. Many people exercise to lose weight, but if they want to get a good figure, some people will gain weight and then exercise to lose weight, so that the body has more muscles. The most important thing is Still need to persevere.
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