Those who do not increase the weight of oneeac, they say in Jim's words that the hard-gynaer. How the hard guanars can increase weight, one of the most popular ways to increase weight gain is discussing some topics " Weight Loss (for Hardgenerators) " in the post.
In that post, there were some specific types of exercises going on in the gym to increase weight. These exercises are some of the upper body exercises that are called Core or Compound Exercise to increase weight. Exercises are:
1. Bench Presses - book, shoulders, arms (triceps) 
2. Overhead Presses - shoulders, arms (triceps) 
3 Pull-ups / Chin-ups (back-up / Chin-up) - backside, arms (biceps) 
4. Squats - legs, lower back 
5 Deadlifts - legs, backs, shoulders 
6. Bar Dips - Left, Chest, Arm (Trisepe)
There are brief discussions about the exercises - 
(before stretching each exercise, stretch the part of the body.)
1. Bench Presses (bench press)
This is the chest exercise. It also applies to the backside tricef.
Technique: Holding legs on both sides, grabbing a barbell with a grip on the waist or slightly more than the other on the bench. (Hold it for a long time so that it does not slip down.) Hold the barbell from the rack. Now bring down the middle of the barrel chest to take breath. (This time it takes the most energy.) Put the barbell directly above the chest with the touching position. This is the last position.
Tips: Do not drop the booklets on the chest. There is no problem when the back is slightly curved, but the hip can never go from the bench. At the time of taking heavy weight, you can take a helping hand to the head. In the last position, the elbows will not be straight enough to hold the light slightly.
* If you can not go to the gym, you can book in the house as an alternative to this book.
2. Overhead Presses (Overhead Press)
It's shoulder exercise. It also puts light pressure on the arm (triceps).
Technique: It can be sitting or standing in the chair / bench. It will also be fitted in a little more wide than the shoulder distance. Get down from the rack and slowly take the breath down to the chin. At this time, the back may be slightly curved and the head may fall slightly behind. Now put the barbel on top of the head after leaving the breath.
Tips: Since the body is particularly bent in this exercise, it starts with very little weight in the beginning. Keep the elbows lightened while lifting weight.
Note: Warm-up your shoulders before you start.
* Even if you can not go to the gym, this exercise can be done by home-made items such as tall wood, tree branches, etc.
3. Pull-ups / Chin-Ups (Pool-up / Chin-Up)
It is one of the main exercises for the back or back of the body. Along with it, the bahap (bisepe) also works for the.
Technique: Stretch your hand a little more than two shoulders and pull in the pullup bar. Hand palm will be on the opposite side of the body. (Closer Grip Chin-up, which stretches the palm of your hand while stretching the arm, should be turned on the face). Then lift your body up and take the breath. The book will almost be close to the bar. Now gradually bring down the body by breathing down.
Tips: Try to keep the elbows on the rim cage while going up. When down the elbow, make the elbows straight down. 
The exercise seems very difficult at first. Still, try to give up one or two pullups. If needed, ask to help someone push them down from the bottom.
Note: The head and back will be curved, so that it does not have to be attached to the head bar.
* There is no such thing as to see in the film that this exercise will have to go to the gym. It can also be arranged by making a round post with bamboo door, or parallel sliced ​​pulses of a tree with low buds.
4. Squats (squats)
In the world of exercise it is called number one. This exercise is very beneficial for all the lower back muscles, lower back, shoulders, abdominal, lungs and heart. Many people avoid it, because this exercise is very difficult, technically complicated and very careful.
Technique: Firstly, the weight of the exercise should be reduced by taking light weight or rack. The barbell should be set slightly lower than the shoulder. Now remove the barbell from the rack with two hands on the shoulder and let's move back two steps. Breathe the chest with a light bent (not hunkered) but stay down to take breath. The thighs will be lower till parallel to the floor. Then, as soon as you breathe, just stand on the feet again and again.
Tips: Stretching legs, thighs, waist, buttocks, stretching well before exercise. There will be loosely dress.
Note: First of all focus on whether the form or form of the exercise is appropriate. Let's give more rapes with less weight. Do not overweight until the waist is solid.
* School-educated boys can help you You can do it on the shoulders of different age groups. They will gladly agree First little weight, take someone with that. Gradually overweight boys. If you fall asleep in the soft spot or grass, you will not get pain. Apart from this, you will get various weight items towards the village. In many places weighing up to 40 pounds are also available.
5. Deadlifts (deadlifts)
Basically the back exercises of the thigh But there is a lot of pressure on the back and shoulders. Do not exercise if there is a pain in the waist.
Technique: The barbell will be on the floor. The two-haats will have to stand upright with the barbell. Do not stress your hands or shoulders. Just keep and hold by hand. The whole mass will fall on the feet. The head is straight and the eyesight parallel to the floor. Of course, you can not get bored, then you will get pain on your waist. The chest will be blown and the back will be curved. 
When you do it again, the weight will not touch the whole floor. To reach near the weight floor, it will be straight again.
Tips: Stretching legs, thighs, waist, buttocks, before exercising. There will be loosely dress. Do not exercise if there is pain on the back or waist.
Note: Do not take too much weight before this exercise is too much risk of pain. Fix the form before light weight.
* If you get a tree or a trunk, you can do it by arranging a rope on both sides.
6. Bar Dips (Bar Deep)
This exercise is more effective than bench presses to increase the chest and arms (triceps) muscles.
Technique: Put your feet on the waist height and stand feet on the hands of two hands in front of the waist. Take the body down as much as you can to take breath. Remember, feet can not touch the soil. Now leave the breath and go straight over with the mass on hand. Always keep the elbow inwards.
Tips: This exercises for chest will lean forward. The body should be kept straight for the trayup.
Note: You should keep an eye on the lower part of the body. Do not exercise if there is shoulder pain or any other injuries.
* It can be done with two chairs or a high bench on both sides. Or you can make bamboo bands by parallel or corner. Whichever way you can grill according to the chest size of banale. You can place someone on the chair so that the chair does not become one.