Consuming high-calorie foods is indeed necessary; gaining weight healthily and sustainably also offers many benefits for your health and appearance. Sports to gain weight must also be complemented with proper nutrition, and are key to achieving this goal.
However, exercise alone is not something that can instantly increase your weight. Consuming high-calorie, nutritious foods and avoiding bad habits are also key to gaining weight.
To find out which sports to gain weight, check out the complete information here.
Various Sports to Gain Weight
One tip for gaining weight is through exercise. Exercise is not only about burning fat because there are certain types of exercises that can help increase weight by building muscle mass. For those of you who want to use exercise to gain weight, check out some types of workouts that can be tried.
1. Tricep Dips
Tricep dips are an effective way to increase arm and back muscle mass, especially in the upper body. This movement is performed by using a chair or stairs as support. Here is a step-by-step guide:
- Sit on a chair or stairs and make sure the position is stable and comfortable.
- Place both palms on the edge of the chair, right beside your thighs. Then, position your fingers to firmly grip the edge of the chair.
- Step your feet forward until your knees form a 90-degree angle. Ensure your body remains upright and balanced.
- Lower your body down by bending your elbows. Keep your elbows close to your body and do not let them flare out.
- Hold this position for a few seconds with your weight supported by your palms. Try to feel the contraction in your tricep and shoulder muscles.
- Return to the starting position slowly and repeat this movement as much as you can.
2. Pull Up
Pull-ups are an alternative sports option to gain weight and are fairly easy to do. This movement involves lifting the body upwards from a standing position to train the biceps and latissimus dorsi muscles. To do this, you need a pull-up bar or a sturdy object attached to a wall. Here are the steps to do a pull-up:
- Hold the pull-up bar or sturdy object with a shoulder-width grip. Ensure the height of the bar is not too close to your face.
- Lift your body using the strength of your arms until your chin reaches the bar or your feet no longer touch the ground.
- Lower your body slowly until your arms are straight again.
- Repeat the movement.
3. Squat
Squat is a sport movement to gain weight that is easy to do at home without any equipment. This exercise is performed to train the abdominal muscles, hamstrings, glutes, calves, and quadriceps. In addition, squats are also effective for tightening and building muscles in the legs and buttocks. Here is how to perform a squat:
- Stand upright with your back straight and feet hip-width apart.
- Place your hands in front of your body.
- Lower your body by bending your knees as if you want to sit.
- Lower your body until your thighs are parallel to the floor.
- Make sure your posture remains straight and the upper body does not move.
- Return to the starting position by lifting your body.
- Repeat the movement several times.
4. Swimming
You may have thought that swimming is only for people who want to lose weight. That assumption is actually wrong, in fact, swimming is also one of the effective exercises for gaining weight.
When swimming, all the muscles in your body will move actively. Starting from the head, neck, legs, hands, waist, to the abdomen, all parts of the body work together to carry you in the water. This activity will slowly but surely help enlarge and strengthen your muscles.
Besides being a sport to gain weight, swimming also provides many other health benefits. One of the benefits of swimming is maintaining heart health. Swimming increases heart rate and blood flow, which helps strengthen the heart muscles and improve cardiovascular fitness.
5. Push Up
Push-up is a movement that trains the abdominal muscles, chest, shoulders, triceps, and wing muscles to build muscle mass and increase body weight. This exercise is quite easy to do without special equipment. Here is how to do it:
- Lie face down on the floor with your hands shoulder-width apart.
- Push your body up until your arms are straight, keeping your body in a straight line from head to toe.
- Slowly lower your body until your chest is almost touching the floor (about 5 cm).
- Do the up and down movements repeatedly.
6. Lunges
Lunges are movements that not only help tighten the leg and hip muscles but can also be an exercise option for gaining weight. This exercise is quite effective for training the hamstrings, abdomen, gluteal muscles, quadriceps, calves, and back muscles. Performing lunges at home is also fairly easy, here are the steps:
- Stand upright.
- Step one foot forward as if taking a step.
- Bend your knee until it forms a 90-degree angle.
- Push your knee back to lift your body to the starting position.
- Repeat the movement with the other leg.
7. Weightlifting
The last sport to gain weight that you can try is weightlifting. This exercise has been proven effective in increasing muscle mass and body strength, which ultimately will have an impact on weight gain.
This is because weightlifting exercises stimulate muscle growth, making the body fuller and more muscular. In addition, greater muscle mass also helps burn more calories, even at rest. Weightlifting exercises that can be done include bench press, overhead press, bent over, chin-ups, and deadlift.
Those are some sports to gain weight that you can do. To achieve optimal results, make sure to do them regularly, about 3-4 times a week, with a minimum duration of 45-60 minutes per session.
Besides exercising, don't forget to balance it by implementing a healthy diet and getting enough rest so that your body continues to receive nutrients and energy. If necessary, try consulting a nutritionist or fitness trainer to help design a nutrition and workout program according to your needs and goals.
Moreover, you also need to ensure that your body's fluid needs are always met by regularly drinking plain water. This needs to be considered because water plays a vital role in maintaining body health.
To avoid missing this important habit, you can provide AQUA while exercising. AQUA comes in a 600 ml bottle that is easy to carry anywhere, even while working out. Quite practical, isn’t it?
It should be noted that AQUA water contains natural minerals obtained from 19 selected mountains in Indonesia. AQUA also has SNI and BPOM permits as well as halal certification, ensuring that the product meets food safety standards.
As a beverage product that has accompanied the Indonesian people for more than 50 years, AQUA is sourced from protected layers that make it free from contamination. This is what makes AQUA feel cold even without being refrigerated.
So, let's drink AQUA DULU to meet the body's fluid needs! AQUA 100% Indonesian, 100% Halal, 100% Pure.
