Playing sports is the key to a healthy lifestyle. Everyone who plays sports mainly uses a variety of sports equipment, exercise machines and a variety of devices in their training. One effective device is leg weights. They are very effective in activities such as running, walking, fitness, and various workouts in the gym.
They are cuffs, bracelets made of dense types of fabrics with many different compartments, which are filled with various weighting materials: salt, sand, metal plates. Sports equipment is put on the legs where the ankle area is and secured with special belts or Velcro. With the help of such fasteners the size can be adjusted. The bracelet covers and fixes the ankle well, thereby keeping it comfortable on the leg and not causing discomfort during training.
Weights create excess weight, the load falls on the gluteal and thigh muscles. During training, a person spends a lot of strength and energy, thereby putting a lot of effort into performing the exercises. Because of this, the effectiveness of training increases, as a result of which a huge amount of calories is burned.
There are also weights for the body, weights for the wrist and arms in the form of gloves or cuffs, for the waist - in the form of a belt, for the torso - in the form of a vest.
The most important role of weights is to increase resistance, and also due to the weight on the legs, the load on the body muscles increases and the result of aerobic exercise increases. They are worn on the legs during sports training, most often they are used for cardio training and training the buttocks and legs. And they are also used by athletes who engage in various martial arts, running, and martial arts, to increase sharpness, speed, and impact power.
Benefits of Weighted Exercises
This sports equipment is not the most common and popular compared to more familiar equipment, such as a barbell, dumbbells, expander, etc. Let's look at the benefits of systematic training with leg weights.
After systematic and regular exercise with weights, you yourself will notice the effect of the training and how your performance and health will improve.
Possible harm from training
There are no particularly harmful or negative indicators. Harmful activities can only occur due to violation of safety rules.
Your body cannot constantly be under stress, and your muscles, joints, tendons need to rest and avoid prolonged stress. Especially in the case if you have weak joints or have had previous injuries.
Contraindications
Choosing the weight of the leg weights
It is important to remember that you need to select the weight in accordance with your physical capabilities; you should not immediately take a lot of weight that you will not be able to work with. It is better to consult your personal trainer because there may be a risk of injury.
Exercises with weights
For me one year old:
Cardio training:
- Run in place, raising your knees high, touching your knees with your palms extended in front of you.
- Burpee exercise: first jump with your arms outstretched, then squat and then move into a push-up position with outstretched arms, and repeat this exercise in reverse order.
- Jumping and squats: jump up and turn your body in different directions while squatting.
For the abdomen and leg muscles:
- Lie on your back, bend your knees as if you were riding a bicycle, and continue moving.
- Lie on your back, bring your legs together and, lifting them, make circular movements.
- Lying on your back, slightly raise your straight legs, then bend them at the knees and pull them as close to your chest as possible.
Almost all aerobic and cardio exercises can be done with weights.
How to make your own weights
You will need:
- Thick material, you can take jeans - 4 pieces of 55 by 30 cm.
- Velcro fastener - 2 m.
- Nylon tape - 2 m.
- Zipper fastener - 2 by 50 cm.
- Metal inserts.
- Filler.
The first option is to start by sewing two pieces of jeans together, sewing a nylon strip with Velcro in the middle, without sewing 15 cm to the edge. Insert a metal plate into the other end of the strip. As a result, we get a metal fastener insert, a nylon strip with Velcro, a nylon end and a sticky part at the end.
Another option: sew the short edges, sew a zipper into the long edge and get something like a bag. Then we divide the rectangle into 4 identical compartments, sew them, or you can sew them on a sewing machine. We fill the resulting pockets with sand, salt, cereals, metal shavings, etc.
You have learned what weights are needed for and how they are used, all that remains is to purchase them or make them yourself and start playing sports. We wish you good luck in your training!
Attention, TODAY only!
A few weights on your legs and arms won't improve your appearance, but these simple accessories will instantly increase the intensity of your workout. Such weights are not suitable for all types of exercises, but they definitely fits perfectly into light cardio. The effectiveness of the training will increase significantly, and its duration will be halved.
The main purpose of weights is to increase resistance and thus improve the performance of certain types of aerobic exercise.
Even more benefits
Here is the answer to the question of what weights are needed for. If you want get a little more out of your regular workout, but don’t want to change it too much, then in this case weights for legs and arms are ideal. If you walk comfortably at a speed of 4.5 km per hour, and do not want to increase the pace, then carry extra weight, which will provide you with a more strenuous walk.
What would be the benefit of leg weights in this case? The muscles of the body will work with double force just because of the excess weight on the legs or arms. Unlike small dumbbells, which can cause your blood pressure to spike when lifted, weights give your arms more freedom.
Numerous benefits and health benefits can be gained from walking for 20-60 minutes at least 3 times a week. Walking is a good way to burn off extra pounds and thereby prevent weight gain.
Use them with caution: harm from weights on legs and arms
There are no exercises that are completely free from the risk of injury. However, the potential benefits of carrying light weights are offset. If you are using weights in the range from 0.5 to 1.3 kg, you will significantly increase the effectiveness of your strength training and be less likely to suffer from injuries. If you're already using the lightest weights available and still feel pain, look for other ways to increase the intensity of your workouts.
The right weights for legs and arms: what weight to choose
Let's figure out which leg weights are best for women. The weight should not be too heavy - wear weights from 0.5 to 1 kg on the wrists and from 0.7 to 1.3 kg on the ankles. This way they will increase the intensity of your workout. The American Council on Exercise (ACT) states that a person who uses this weight can increase their heart rate by at least 5 to 10 additional beats per minute and increase their oxygen consumption by at least 5 to 15%. Calorie burning will also increase by 5 to 15%.
Determine which weight of weights to choose based on your physical fitness. The longer and more often you exercise, the more weight you need. Do not rush to put heavy weights on your hands, because... greater stress on the wrists is associated with the possible development of chronic tendon strain and carpal tunnel syndrome.
Leg weights: why they are needed and for what workouts
Despite the obvious benefits, weights are not suitable for any form of exercise. ACT notes that they are effective for active activities such as walking, aerobics and step aerobics. And you shouldn't use weights for more vigorous workouts like running. Using weights will change your workout rhythm, which is not a good thing. You may, for example, move your arms more vigorously, which will ultimately lead to injury due to the added stress on your muscles, ligaments and joints.
Weighting agents perform well when strength training with your own weight, such as leg swings, lunges, squats and other exercises that involve repeated low-intensity movements of certain parts of the body. With the help of weights in this case, you can tone your muscles more quickly.
How to use weights
When did you first wear Weights yourself, use light weights and train for a very short time. Be sure to place weights securely on your wrists and ankles. If you like to walk, then move with weights as usual. Start with very long steps, don't swing your arms too much.
If you only want to use one weight weight, start with ankle weights. Probability of receiving harm in the leg area below than on the wrists. And leg weights will help you burn more calories.
Tips for Using Arm and Leg Weights
- Even if you use light weights, constantly monitor the load on the arms, shoulders and legs.
- Include additional weight gradually and in appropriate training.
- Try taking the weights out for a short walk and before attempting to use them again, check your health the next day.
- Do not use them if your body rhythm suddenly changes or if you experience pain or discomfort.
Don't be discouraged if you don't feel comfortable training with weights. If you want to increase the intensity of your walk or training without them, try moving at a faster pace or swinging your arms and legs more vigorously. This way you will get quick results without any health risks.
High-quality weights made of various materials for enhanced training of the arms, legs, and shoulder girdle. You can view the range and order weights on the website https://www.getsport.ru
Now you know why weights for legs and arms are needed and how to use them. All that remains is to buy or start practicing. Good luck!
You've probably seen people jogging or in the gym more than once with weighted structures in the form of bracelets on their legs and arms. What kind of sports devices are these, how do they work? What benefit or harm do they bring?
Leg weights are a popular sports equipment used by professional athletes and beginners in sports. We will talk further about how useful training with weights is, how to choose the right device or do it yourself.
Purpose of leg weights
With weights, training efficiency increasesIn appearance this is bracelets made of thick fabric with compartments filled with weighting material: sand, salt, metal plates.
They are made from high-density knitwear or rubberized material. The sports device is placed on the leg in the ankle area and secured with special fastening straps with Velcro. Thanks to such fasteners, leg circumference does not matter, since the size can be adjusted. The wide bracelet tightly covers the ankle and does not cause discomfort during exercise.
They create excess weight by loading the hip and gluteal muscles.A person spends a lot of energy during exercise because he puts more effort into performing the exercise. As a consequence The effectiveness of your workout increases because more calories are burned. This has a positive effect on the muscles, heart, blood vessels, respiratory system and blood circulation.
The main thing is to use weights in accordance with the recommendations of a personal trainer and a traumatologist.
Selection rules
Pay attention to the material from which the equipment is made, it can be knitwear of any density and canvas type fabric. The functionality of the second option is much higher, especially with regard to service life.
By type of design, sports products are plate-like and printed. The former are more expensive, as they are much more practical and versatile.
Do not experiment with the weight of products, select weights according to your physical capabilities, as heavy weight can cause injury.
It is better to buy several pairs of cuffs of different weights(for example, from minimum to increase). By gradually increasing the load you will achieve good results.
Pay attention to the quality of fasteners, Velcro should open with force, which guarantees reliable fixation of the product during training.
Do not buy weight structures that weigh 6 kg or more. These are products for professional athletes and wrestlers.
Types of weights
the weight of the plate weights can be adjusted by removing the plates There are two types of leg cuffs:
Lamellar
This is a bracelet with a base made of thick canvas, onto which special pockets are sewn into which iron plates are inserted. Thanks to this design You can adjust the weight by pulling out or inserting the plates.
For example, if you put bracelets on your hands, then the optimal load is from 2 to 3 kg, and if on your legs - from 3 to 5 kg. Besides the service life of plate products is much longer than the service life of printed weights, because high-quality rubberized material does not wear out for a long time.
Printed
printed weights are filled with salt or sand This is a more primitive model. In appearance this is a fabric bag filled with salt or sand. There are models made of high-density material stuffed with metal shavings or shot.
Their disadvantage is that weight is not adjustable. That is, if you bought 3 kg bracelets and want to increase the load, then you need to purchase a new pair of 4 kg or 1 kg. Besides, Over time, the fabric wears out and the filler spills out.
Video review of sports weights for arms and legs Bars
There are weights for the arms in the form of cuffs or gloves, and for the waist in the form of a belt.
Cost of sports bracelets
The price range is wide, this is influenced by several factors: type of product, material, type of filler, weight, manufacturing company, etc. Weighted cuffs are cheaper on the Internet than in the store.
Bulk-based products are cheaper than plate-based ones. For Chinese products you will pay from 650 rubles - this is the price for a set consisting of a pair of cuffs weighing 0.5 kg. A Chinese set of 2, 1 kg each costs at least 750 - 850 rubles. The same pair, but from well-known manufacturers, will cost 1,450 rubles.
The starting price of plate-based cuffs is 980 - 1150 rubles, but this is the cost of a Chinese set. The minimum price for branded products is 1900 rubles and above, the cost varies depending on the weight of the weighting materials and the number of plates.
Cost of weights in Sportmaster
The price range for weight structures in the Sportmaster chain of sporting goods stores is from 800 to 3,500 rubles. The assortment is represented by the following brands: Torneo, Nike, Ketler, Bucks. For 800 rubles you can purchase a universal set made of polyester with neoprene coating and metal filler. Weight - 0.75 kg each shell. For 1 thousand rubles you will buy a pair with the same characteristics, but with a little more weight - 1.25 kg. And for 1,200 rubles you can buy 1.5 kg shells. Chinese weights made of nylon with a metal filler weighing 1.5 kg will cost 2 thousand rubles.
Branded Nike weights cost at least 3,500 rubles, they have an anatomically correct shape, reliable fasteners, and quickly absorb moisture. Such shells are made of rubberized fabric with iron filler. Weight - 2.27 kg.
Prices in online stores
The sporting goods market offers a wide selection of leg weights. The products are varied: from the most primitive, lightweight ones for 200-300 rubles to advanced models weighing 5 kg each made from high-quality materials for 5,200 rubles.
How to choose the weight?
start with a weighting material weighing 0.5 kg, gradually increasing it As already mentioned, weight is one of the main selection criteria. Select weights according to your physical capabilities, do not take weights that you cannot work with. It is better to entrust this choice to a personal trainer, as there is a risk of injury.
Manufacturers offer sports equipment from 0.5 kg and more. But For lovers of outdoor activities, it is better not to take a weight higher than 5 kg.
If you are new to sports, then use weights weighing 0.5 kg.
If the load does not cause muscle tension, then it should be increased by 1 kg. And so every time, after several workouts, when you feel that the muscles are already accustomed to the load, increase it by 1 kg (but no more).
For example, you train with equipment weighing 3 kg, after a month switch to weights weighing 4 kg. It happens that after increasing the load, the muscles do not feel enough tension; in this case, entrust the choice of equipment to a personal trainer.
Leg weights - all the pros and cons
may be harmful if you have varicose veins Training with weights is more than strength training, so they have a positive effect on the functioning of the heart and blood vessels, and help tighten muscles.
Accelerate the weight loss process
Due to the additional load, calories are burned faster, and as a result, excess weight disappears. This is especially noticeable if you exercise daily and maintain a diet. You don't have to do strenuous exercise, just walking in them or wearing them for your morning jogs is enough.
Makes you tough
Even with normal walking, you spend more energy, which means you develop endurance.
Your figure improves
When using weights, a large load is placed on the muscles of the lower body, which allows, hip and.
The body is strengthened
The functioning of the cardiovascular system and respiratory organs improves, blood flow improves, which has a positive effect on the general condition of the body.
Continuous improvement of results
If a regular workout does not cause enough tension in the muscles, then it is not effective enough. With the help of weighted bracelets, even simple exercise brings more benefits, since they stimulate the muscles and make them work.
Contraindications to the use of weights:
- varicose veins;
- diseases of the heart and blood vessels, digestive tract, respiratory organs;
- urolithiasis or cholelithiasis;
- fractures;
- severe visual defects;
- sprains, dislocations of joints;
- for 12 months after surgery.
Before exercising, you should consult your doctor!
Instructions for creating weights with your own hands
This is a master class on creating weights weighing 1.5 - 1.7 kg.
Required materials:
- thick fabric (jeans can be used) - 4 pieces 55 ͯ 30 cm;
- Velcro fastener - 2 m;
- zipper - 2 ͯ 50 cm;
- nylon tape - 2 m;
- oval metal insert - 2 pcs.;
- filler.
Step by step action:
Sew two pieces of denim fabric together, sew a nylon strip with Velcro in the middle of the rectangle, do not sew until the end of 15 cm. Insert an oval into the other end of the strip. As a result, we see a metal fastener insert, a nylon strip with an adhesive base, a nylon tail and Velcro at the end.
We sew the short edges together, sew a zipper into the long one, it looks like a handbag.
We divide the rectangle into four identical sections and sew them on a sewing machine. We fill the pockets with sand, salt, cereals, metal shavings, pieces of metal (with smooth edges), etc.
It is better to first put the filler in a small, durable plastic bag, and then put it in the pocket.
DIY leg weights: video instructions
Consumer rating
improper use leads to negative results Weighted bracelets are a popular product, and therefore people's opinions, as always, are divided. Some claim that they are effective, while others say that this is a useless device.
Irina, 28 years old:“For me, weighted bracelets are a godsend! I bought an inexpensive model with sand filling to see how effective they would be. I've been using it every day for a month, wearing it for morning runs. I was pleased with the result - my figure became fit and graceful, I will continue to train!»
Anna, 32 years old:“I decided to make weights myself for home workouts. They turned out to be quite nice 1.5 kg bags, which I constantly put on during classes and just wear at home. I used sand as a filler. I’ve been using it for 3 weeks now and I’m seeing the first results. I want to order bracelets on a plate base, as they are more praised.”
Inna, 35 years old:“I am dissatisfied with the results from using weights! I wanted to lose weight quickly and wore them while working out at home 3 times a week. The weight hasn't dropped one gram! I don't recommend it!»
Leg weights are a universal sports equipment whose effectiveness has been proven. Negative reviews are more likely due to the fact that a person is using the equipment incorrectly. Properly selected weights, regular training, and gradual increase in load guarantee good results!
Recently, the popularity of leg weights has been growing. These sports devices are considered universal, as they help get rid of excess weight, build muscles, tone the body, and so on. Weights are used by both professional athletes and sports enthusiasts who watch their figure. They are used in the gym, during or.
We will tell you further about what types of leg weights there are, how to exercise them correctly, what weight to choose and much more.
What are leg weights?
Leg weights are special cuffs filled with sand, salt and metal plates. Cuffs are made of soft fabric, knitwear or rubberized material. are located around the ankle and are fixed using special Velcro fasteners.
Thanks to the Velcro straps, ankle circumference does not matter when choosing this sports equipment. Since the girth of the projectile can change in the desired direction.
The versatility of leg weights also lies in the fact that they can also be used for arms.
The weights, due to their width of 10-15 cm and soft fabric, fit tightly around the ankle and therefore do not cause discomfort during exercises.
How do they affect the effectiveness of classes?
In practice, many athletes have become convinced of this.
The use of these sports equipment refers to cardio-stimulating exercises, not strength exercises. This means that weights help strengthen the cardiovascular system, lose weight, pump up muscles, and tone them. But they are not used to perform heavy loads.
Weights are capable of:
- Simplify the fight against excess weight. Many girls use weights to get rid of extra pounds. They greatly simplify the difficult struggle at the moment when the weight freezes at a certain point. Increasing exercise requires burning more calories. In addition, using weights does not necessarily mean spending a long time in fitness. You can run or walk with them, do housework, and so on.
- Increase endurance. The use of weights allows a person to develop endurance. This means that it can withstand heavy loads over a longer period of time. Endurance helps fight fatigue and also increases your chances of losing weight or achieving another goal.
- Pump up and tone your muscles. The most effective use of weights affects the muscles of the legs, including the thighs, as well as the buttocks and back. This is another reason why girls use weights, they help them get a beautiful figure.
- Improve blood circulation and tone the body. Proper increase in loads stimulates improved blood circulation. Thanks to this, the whole body is strengthened, not just the leg muscles.
- Help you achieve maximum results. If after training you no longer feel pleasant fatigue and tension in your muscles, then the effectiveness of the training is very low. To increase it, leg weights are used. Increasing the load and burden causes the muscles to work and strain more. Ultimately, this leads to improved results.
Weight
The choice of weights today is very large. Besides the manufacturers, their main difference is weight. These sports equipment can weigh from 0.5 kg or more.
Weights over 5 kg are used exclusively by professional athletes. For everyone else, including amateurs and beginners, it is recommended to use projectiles weighing from 0.5 to 5 kg, gradually increasing it.
Species
Depending on the filler, weighting agents can be:
- bulk;
- lamellar.
They can have different weights, but the main disadvantage of bulk weights is that their weight remains the same. This makes it difficult to increase the gradual load.
In plate weights, metal plates can be easily removed or inserted into special external pockets. Thanks to this, the weight of the projectiles can be easily and quickly adjusted. This is an undeniable advantage.
What weight to choose
A person who has never encountered weights is interested in the question of how much weight they should have. You need to increase the weight gradually, so you need to start with the lightest weights.
If you have not previously trained with these equipment, you should first purchase 0.5 kg weights. The total additional load on the body will be 1 kg, since the devices are sold in pairs and are worn on both legs. Then the load can be gradually increased, that is, heavier projectiles can be used.
The increment should not exceed 0.5 kg. A sudden increase in loads can lead to injuries and pain.
The weight increases only after the previous load is no longer felt. Please note that if you experience pain or discomfort during exercise, you need to reduce the weight, or even completely abandon weights, in order to avoid serious injuries.
If you work out in the gym under the supervision of a trainer, he will tell you how and when to increase weight correctly.
Purchase
Today, many manufacturers of sporting goods produce leg weights, so there will be no problems purchasing them.
Where can I buy
Weights are considered sports equipment, so you need to buy them in sporting goods stores.
You can buy weights:
- in a regular sports store or supermarket;
- in the online store.
In a regular store you have the opportunity to touch the shells, but on the Internet you can save a lot. Leg weights are presented in a wide range, ranging from well-known manufacturers such as Adidas to little-known companies.
How to choose
When choosing weights, you need to focus on several criteria:
- Weight. The main criterion for choosing weights is weight. For beginners, it is better to opt for plate-shaped equipment, in which the weight can be adjusted.
- Cuff material. Cuffs are made from a variety of materials, including fabric, nylon, rubberized fabric, jersey, and so on. The stronger the material, the longer the weights will last. The fabric may tear, causing the filling to spill out.
- Reliability of fixation. Velcro should stick well, as ease of use depends on this. In addition, higher quality Velcro will last longer.
- Convenience. If you buy equipment in a regular store, try putting them on your feet and see how comfortable they are for you.
The comfort of using weights depends not only on the equipment, but also on sports shoes. It should have a durable but springy sole.
Due attention should also be paid to quality. This parameter determines how long the weights can last you, and whether they can easily withstand various physical exercises. Well-known companies often guarantee quality. But the low cost of shells does not always indicate their poor quality. To understand the true picture, just search the Internet for customer reviews. This is not difficult to do.
How much do they cost
The cost of projectiles is influenced by their type, cuff material, filler, weight, manufacturer and other parameters. In addition, prices for weights in online stores are usually slightly lower. Weights are available in a wide price range.
The cheapest are bulk leg weights. For Chinese shells you will have to pay at least 700 rubles per pair if each of them weighs 0.5 kg.
Chinese-made kilogram shells will cost 800-900 rubles. The same weighting materials from well-known companies are much more expensive, about 1,500 rubles.
Plate weights start from 1000-1200 rubles, but they are made in China. Branded ones will cost around 2,000 rubles or more, depending on the initial weight and the possibility of increasing.
Leg weights are versatile and effective. They help achieve better results, strengthen the muscles of the body and tone the body. But while weights have many benefits, make sure you can use them before purchasing them. Some diseases can become an obstacle to the use of weighting agents. These include varicose veins, heart disease and bone or joint problems.
In order for sports to be most productive, you should use additional tools during training. Auxiliary aids, such as leg weights, are integral components of each exercise cycle, as they allow you to increase the load on the muscular corset. Weights are most often used by people involved in sports that require developing speed and sharpness, such as martial arts.
What are the benefits of training with weights?
We should start with the fact that weights are special cuffs into which a load is sewn, represented by some kind of bulk component or metal plates. It should be noted that there are also set sports components in which you can adjust the weight yourself, increasing the load during training.
Basically, this type of sports equipment is used by representatives of various martial arts and those sports where the development of speed is considered necessary. Thus, putting weights on your arms or legs during training increases the load on the muscle groups responsible for performing a specific exercise, for example, when honing a punch. As a result of such exercises, one can note an increase in speed, strength, endurance and technique.
The benefits and harms of exercising with weights
You need to understand that using weights for both arms and legs in order to build muscle mass is not the best way. Basically, these elements are cardiac stimulants, with the help of which you can harden the body, improving the functioning of the heart muscle, accelerating blood flow and burning calories. In this regard, attention should be paid in more detail to the positive properties of the described product:
- facilitates the process of losing weight - the effect is achieved by increasing the load on the body, as a result of which more calories are burned, and accordingly the reserves of adipose tissue are reduced;
- helps to increase endurance and internal physical resource of a person;
- help make the muscles more prominent, toning them and improving the physical condition of the user’s legs, buttocks and lumbar back;
- during exercise, blood circulation improves, which is an excellent method for strengthening the walls of the heart muscle;
- due to increased load, the technique of performing the exercise improves, for example, steps while running become more confident and clear, etc.
As for the negative aspects of the weighting agent, there aren’t really any. These elements will be harmful only if they are used in violation of safety rules. For example, neglect contraindications or the time of wearing a “bracelet” that complicates walking.
What weight of sports weights to choose?
The most basic criterion for choosing a weighting element is its weight. Experts recommend that beginners use cuffs with a weight not exceeding 5 kg. Projectiles weighing more than five kilograms are used only for professional sports. With constant training, it is necessary to gradually increase the weight of the overhead components. If a plate system is used, then its weight can be increased by adding additional plates, and if a sand-type weighting agent is used, then a heavier set should be purchased. According to safety rules, it is necessary to increase the load by adding no more than half a kilogram to each limb in order to avoid injury.
For walking and running
For running or walking, the weight of the weighting element should not exceed 1-2 kilograms. In this case, the initial weight of the described product should be 500 grams. Over time, when the weight of the load is no longer felt, you can double the weight. The weighting material should be attached to the ankle area, immediately above the shoes - this will minimize the risk of injury. It should be noted that when walking with a weight, it is extremely important to perform the step correctly, paying attention to technique.
For strength training
As for strength exercises, in this case the weight of the loading element is selected individually depending on the purpose of the exercise. At the same time, it should be remembered that it is necessary to increase the weight or resort to the use of a weighting agent only when the exercise itself, without an auxiliary component, does not cause any difficulties at all. In all such cases, it is better to have a thing with replaceable weight, which will allow you to build up the weight over time.
For aerobics and fitness
Fitness and the disciplines that come from it very often require additional stress on the legs, arms, lower back, etc. For this reason, weights are what every woman needs for aerobics, when classical exercises no longer cause difficulties.
Effective exercises for arms and legs with photos
Exercising with additional weight is an effective method of developing endurance, strength and strengthening the body. It is important to understand that before you start training, you should warm up. If you avoid this condition, the chance of getting injured during exercise increases significantly. Particular attention should be paid to those places where the weighting material is put on, for example, if the pad is attached in the ankle area, then you should carefully work on the ankle, etc.
To pump up the buttocks
To properly work the gluteus maximus muscle, you can use the following exercise. Starting position - emphasis on palms, elbows and knees - straight back, face looking at the floor. Now you need to lift your legs up one by one, as if pushing something away from you. The optimal weight of the weighting material for this exercise is 0.5-1 kg.
For slimming legs
In order to burn extra calories and also lose a few kilograms, you need to resort to special exercises. Training should be comprehensive, in which all muscle groups will be involved. Thus, as gymnastics against fat deposits, it is necessary to resort to the following exercises:
- legs together, hands on the belt, alternately lifting the legs by bending them at the knees and holding them in a bent position for at least 3 seconds;
- lying on your back, you should swing with straight legs, holding them in the raised position for several seconds;
- from a position lying on your side, it is necessary to abduct your legs upward, raising them slightly above shoulder level - everything should be done smoothly, slowly abducting and lowering the limb;
- starting position – feet shoulder-width apart, alternate lunges are carried out, in which one leg forms a 90-degree knee bend angle, and the other is completely straightened.
To carry out it, it is best to use adjustable leg weights, which allows you to properly distribute the load, preventing injuries and overexertion.
Is it possible for children to exercise with weights on their legs?
Foot weights place a significant load on the joints, ligaments and muscles, as a result of which unformed children’s feet can be injured, which will lead to disruption of the development of the musculoskeletal system. The use of weights for children under 14 years of age is strictly prohibited, since tissue structures continue to form, and any load is a risk that can lead to serious consequences.
How to replace equipment and how to do it yourself?
You can buy leg weights at virtually every sports store or make your own at home. To make weights for sports, you need to prepare two identical pieces of dense fabric, such as jeans. Denim rectangles must be folded in half and stitched on both sides. Now the blanks look like pockets, which will not be difficult to sew.
At the next stage, you need to attach nylon tape or Velcro to the fabric bags so that the fabric base can be secured to the leg. It's time to stitch the denim envelope vertically, dividing it into 4 parts - these are compartments for the filler, which will add weight. A zipper is sewn into the upper part of the weighting base, which will allow you to change the weight of the accessory if necessary. As a weighting material, you can use sand or some other bulk substance, which is best tied in a film or bag before inserting it into a fabric pocket.
Are there any contraindications to training?
There are general factors that limit not only the use of weights, but also, in principle, make playing sports and lifting weights inaccessible:
- limb injuries (sprains, fractures, bruises);
- recent operations;
- varicose veins;
- diseases of the cardiovascular system;
- disorders of the digestive process;
- the presence of kidney stones, etc.
This video is a broad list of rules that you should follow when playing sports using leg weights. All the recommendations described by the author are the result of experimental observations and have grounds for both the use of weights to load the legs and arms.
