Fitness Tips

Chapter 14 Obtain a body that is not easy to gain weight through exercise
The physique that is not easy to gain weight is the envy of many people.I also introduced to you how to develop a physique that is not easy to gain weight through diet. In fact, you can also obtain a physique that is not easy to gain weight through exercise.

The difference between those who are prone to gaining weight and those who are not easy to gain weight lies in the difference in basal metabolic rate. A human body with a high basal metabolic rate can consume more fat.The following will teach you how to exercise muscles to increase your basal metabolic rate and develop a slimming dumbbell exercise that is not easy to gain weight:

(1) Stand with your feet shoulder-width apart and stand with your feet firmly

Stay still while practicing gymnastics.Keep your back straight and engage your abs and waist.Keep your knees relaxed and slightly bent.Don't stop the movement during gymnastics, please continue to move the dumbbells slowly.

(2) Hold dumbbells with both hands, palms facing inward

Step your left foot forward and press down into a lunge, with your left thigh parallel to the ground.While pressing down, flip the palm of your left hand so that the palm is facing up, and at the same time lift your left hand up to shoulder height.

(3) Straighten your legs and lift your body (do not step backwards)
At the same time, lower your left hand and raise your right hand to shoulder height.Repeat 12 times with each hand, then switch legs.Repeat 2 times for each leg.

This simple dumbbell exercise can exercise the muscles in the buttocks and arms very well without making the buttocks and arms fat easily.

In addition, engaging in more aerobic exercise can also increase the basal metabolic rate.For example, running, swimming, cycling, etc. are all good choices.But it takes a certain amount of intensity and time for the effect to be significant.It is recommended to exercise 3 days a week, each exercise lasts at least 30 minutes, and the exercise intensity should reach a heart rate of 130 beats per minute.The first 15 minutes of exercise burns glycogen, and body fat will start to burn after half an hour of exercise. Effective aerobic exercise can not only burn fat at the moment, but also allow body fat to burn for several hours, and Let the basal metabolic rate continue to increase for 24 hours, so it is very helpful to develop a physique that is not easy to gain weight.

In addition to cardio, you can also use weight training to increase muscle mass.The more muscle tissue, the more conducive to increasing the basal metabolic rate and burning more fat.Muscle exercise with a certain intensity will not turn the muscles on your body into muscle blocks, and it can also achieve the effect of beautifying the body lines.

(End of this chapter)