(b) Without pausing at the bottom, straighten your arms back to the start position. PT Sarah Lindsay, founder of Roar Fitness, has rounded up her pick of the best free weight exercises – all chosen to help you shape, define and sculpt a strong body. Your arms should form a 90-degree angle. Then we stretch our arms forward and lower the trunk as if we were sitting down until the thighs were parallel to the ground, holding the weight with our heels; finally we return to the initial position. Stand and repeat this … To do squats you have to separate the legs and put the arms on the sides of the body. However, the goal is to gain healthy weight, so be sure to include healthy snacks in required portions to your menu. These exercises are helpful in strengthening your muscles and help in shaping up your body. Hold a dumbbell with both hands in front of you. (b) Without pausing, drive your arms back up. Complete 10 reps. How to: Stand on your left leg with a dumbbell in your right hand, palm facing toward your thighs. When you stress your muscles and bone with heavyweight, it induces the testosterone level in your body and builds your muscles. Take a big step to the right, then bend your knees, sit back, and lower until your thighs are parallel with the floor. PLUS all the FAQ about using free weights for results. Complete 10 reps. How to: Hold dumbbells at shoulder height, elbows bent and palms facing each other. Start wit… Lunges are particularly useful in shaping your buttocks, Quadriceps, Hamstring, and Core. Take left foot a step forward and kneel the right knee to the perpendicular position to the ground. Required fields are marked *. When doing squats you have to keep your feet aligned with your knees. Best Exercise to Gain Weight for Females: Are you searching the quick ways of  Gaining weight? Bracing your core and keeping your arms straight, raise the weights in front of you, until they are in line with your shoulders. Push back to stand and repeat on the other side. For example, say you’re working up to a heavy squat in today’s lower body session, spend a portion of your workout pumping out some bodyweight air squats and lunges, first. Time: 15 minutes Equipment: Dumbbells, chair, resistance band, workout mat Good for: Total body, beginner Instructions: Choose four to five moves below.For each … Enter your email address to subscribe to this blog and receive notifications of new posts by email. That’s one rep. Besides these exercises, there are other factors which are helpful in achieving your weight gain target. Pause in this position and expand the band by pressing your knees apart. It also leads to several health issues like malnutrition and body weakness. Roll the barbell onto the front of your hips. After all, one of the Rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you can’t out-train a bad diet! Avoiding injury is key and this can you can reduce your risk with a proper warm up - which, for the record, is absolutely not 5 minutes in a kneeling lunge, scrolling through all the Instagram you missed during the day. Associate with positive people who can push you more toward achieving your goal. Here are the steps to do the squats in the right way: Here are some success tips which will bring you closer to your weight gain targets: Having a clear vision of how much weight you want to gain will help you to go for it. You should be consistent with your diet to get the desired results. Hold the weights above your shoulders. Squats is a great exercise to gain weight for females and male. Complete 10 reps. How to: Lie on your back with your feet raised up, so your body forms a 90-degree angle. The burpees are composed of several steps. What Makes a Good Medical Marijuana Dispensary? Lower back to start. (a) Lie flat on your back with dumbbells in hands and arms 90° to your body, above chest. The first days we can support the knees on the floor to facilitate exercise; however, it is preferable to do the push-ups without the help of the knees as soon as we can. However, these squats are recommended with some variations to get results faster. Yes! That's one rep. Repeat the pattern starting with the left knee. Read More . (b) Slowly lower your hips downwards, then drive back up again. This beginner workout plan for women will help you lose weight and tone your body! You can join a group working towards the same goals as you are. With knees bent, shoulders on the bench, drive hips off the floor until your back is parallel. (b) Without pausing at the top, lower back to the start position, leaving your start foot on the box and then stepping straight back up on the same leg. For each move, complete three sets of 10 reps. Rest for 60 seconds, then continue to the next move, and follow the same pattern of effort and recovery. Go on, then. Drive your right knee toward your chest, then the left. Instructions: Choose four to five moves below. (a) Sit upright holding dumbbells, arms down by your sides, palms facing forwards. © Copyright 2018, All Rights Reserved Powered by, Medical Conditions that can Benefit from the Use of Medical Marijuana, Exercises to Remove Your Gut During Quarantine, How to do the best exercise to strengthen the abdomen. Your email address will not be published. Continue alternating for 30 seconds. Slowly bend your elbows and lower dumbbells until they are in line with your shoulders. (b) Holding dumbbells, slowly lunge forwards, keeping the knee in line with the toe. Next we put the legs in vertical position of a small jump, without separating the hands of the ground. While doing lunges, avoid leaning back. 11 Amazing Benefits. That’s one rep. Extend your arms out in front of you. You should include high-calorie foods to gain weight. Drive into your left heel to return to the standing position. Lower your forearms to the floor with elbows positioned under your shoulders. Note: If you want a full-body workout, aim to choose two upper-body focused moves and two lower-body focused moves. To do a squat;while standing to ensure your back and shoulders are straight, bend in a squat like position, but ensure your back and shoulders remain straight. Lower back down to start. (a) With feet and hips facing forwards, start with one foot raised on a step and your other leg a stride behind you. Yeast Infection Baby- A Step-by-Step Guide 2020, Is Sweet Potato Good for Weight Loss? 1. Any type of prolonged and moderate exercise, such as walking, running, cycling or swimming, is likely to include intervals of cardiovascular training: we only have to increase the intensity of exercise for 30 seconds every 5 minutes, for example. 15 Minute Beginner Core Workout. Keeping your shoulders still, slowly bend from the elbows, lowering the dumbbells down until they are next to your ears. Sit your hips back, and lower down into a squat position. Calculate your metabolic rate. Lunges are another effective exercise that helps to gain weight. Hold a dumbbell in between your hands, and raise it over your chest. I happened to connect with a woman who is a professional bodybuilder. Stop when it's parallel with your hips. Hold for a second, then place your hands back on the ground and jump your feet back to the starting position. Hop your feet forward just behind your hands. You can repeat this 8-week workout plan as you want, but if you feel tired in-between take a short break and continue . Complete 10 reps. How to: Start in tabletop position with your neck aligned with your spine. Slowly lean back until your back is parallel to the floor. It is recommended to do 3 sets of about 10 repetitions. left arm by your side. Complete 10 reps. How to: Start in a high plank position. but in moderate quantities. I joined a gym and went once or twice a week. Exercise to Gain Weight for Females – A Pro Tip, 7 Weight Gain Exercise For females at Home: Beginners, knowing the number of calories you need on weight loss, How to Lose Belly Fat Overnight 2020? That said, to pick the right weight for your workout ask yourself these questions: Levelling up as and when you're able to is also key to seeing progress. If our goal is to lose weight, the best we can do is combine a healthy diet with the regular practice of moderate intensity exercise ; For example, we can walk briskly, run or cycle for 30-45 minutes about 5 times a week and limit the consumption of saturated fats and carbohydrates.