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Weighting for legs – benefit and harm

7 min read

Sport is a progress that must always be made. Exercises and training should become more complex, as a tool to increase the complexity of the various sports accessories. If you train, then it will not hurt you to find out about leg weights, their benefits and possible harm, perhaps this is exactly the equipment that you lacked. The use of weights is appropriate for different disciplines – running, athletics, martial arts, crossfit and even yoga.

Not all sports simulators are bulky installations that can only be seen in a specially equipped gym. For example, weighting agents for the lower extremities are ordinary textile bags. The design is divided into compartments that are filled with something heavy. Similar devices are provided for the hands, they are fastened like ordinary cuffs with Velcro. Despite the ease of adaptation, it has many varieties.

Which are there?

National teams

The most versatile subspecies, filled with solid load. Weights of metal are placed in a shell made of dense tarpaulin; all goods have the same weight, which allows you to vary the level of complexity. Tarpaulin is the most wear-resistant material, it is much more practical than ordinary textiles, can withstand high loads and is not erased.

prefabricated weights

Bulk filling

A simpler variation, loose pockets, such as sand or metal balls, are sewn into pockets on a textile basis. The cost of such models is lower, but the weight will always remain unchanged. The inability to manage loads is not the only negative, the fabric is short-lived, it will fray over time, and the load will crumble.

The first option looks preferable, however, the second one is also in demand, especially as light weight bracelets for beginners, as well as weight vests and gloves.

bulk filling weights

About the benefits

The use of weighting materials for the legs is proven and confirmed in practice. As the load increases, athletic performance increases, and this is one of the easiest ways to make classes harder.

Consider the main advantages:

promoting weight loss – an additional complication increases resistance to muscles, the largest muscles are located in the lower part of the body, so that subcutaneous fat is metabolized faster. It was determined that when running with such a load, energy consumption becomes 15-20% higher;
endurance formation – due to the addition of additional resistance, the heart rate becomes higher, due to which the heart strengthens, the athlete's endurance indicator increases;
gaining a toned silhouette – weight cuffs serve to strengthen the buttocks and hips, which for many are a problem area. In order to harmonize physique, it is recommended to add cuffs to the upper limbs to work out the back and shoulders;
overcoming the plateau – everyone involved in sports faced the effect of stagnation. Progress stops and does not move off the ground until it turns out to surprise the body with a new level of load. Using weights, you do not need to invent anything, with them the usual exercises will become much more difficult.
You should not harbor illusions and think that such devices will help to build bulk muscles, their purpose is not in this. In order to pump up, you need power shells, as for these accessories, they play the role of creating additional tension in aerobic programs, as well as increase efficiency in fitness.

How to choose a weight?

In this case, the progression should be gradual, the first shells should be the lightest, weighing no more than 500 grams. Even if the weight seems too low, you should deal with it for at least a month. Only a month later, the body adapts, and the weight can be increased by another 500 grams.

With systematic training, the weight can become quite high, for example, for professional athletes it is about 5-6 kg.

A beginner should not chase a high load, it is much more important for him to master the exercises in the correct technique. If we are talking about intensive training, for example, running, then weights will remain minimal, no more than 0.5 – 1 kg. If the task is to strengthen the muscles and draw the relief, then average values ​​from 2 to 4 kg are selected.

The most effective cardio exercises

These exercises must be included in the program of one who seeks to quickly lose weight and tighten the body. When performed with weight complication, they become even more effective than in the classical variation.

Running with knees up and legs overwhelming

It is important to take the correct position – the back is straightened, the arms are bent so that the forearms are parallel to the floor. Doing jogging on the spot or jogging through the terrain, you should raise your knees as high as possible, try to touch your hands with your knees.

After a couple of minutes of lifting the knees, the hands should be brought behind the back and pressed to the buttocks, while running, the legs should be overwhelmed back so that the heels touch the palms. Exercise is also performed for at least a couple of minutes at a fairly intense pace.

Climber

The weight should be held tight on the ankles, the starting position is the bar. Lift the pelvis slightly and with a sharp movement pull the right knee to the left shoulder, then return the right foot to its original position and do the same with the left. Make movements continuously at a fairly high pace, take at least a minute to the climber.

Jumping to the platform

A stable platform or bench 60-70 cm high will be required, push off the floor with force and jump to a hill. To make it easier, wave your arms at each hop, if you want to complicate the task – to fold your arms over your chest. It is performed without pauses, immediately after jumping to the platform you need to return to the floor with a soft reverse jump, so jumping requires at least two minutes.

jumping with weights

Rope jumping

With a weight device, jumping rope will become much more difficult, so it is better to start with the classical technique and continuously jump no more than three minutes. As you adapt to the loads, you can move on to a more complex technique – with acceleration, reverse jumps, on one leg, and also increase the time of continuous execution.

Jogging

It is known that jogging allows you to spend a lot of calories and therefore contributes to speedy weight loss. With the use of cargo, energy consumption will become higher; in addition, muscles and ligaments in the lower extremities will be strengthened. However, beginners should not immediately start running with cuffs, before that you should master the technique and prepare the body using jogging with acceleration, uphill or stairs.

running with weights

Complex for working on the stomach, buttocks and hips

Before you begin, it is important to warm up without weight cuffs. Running at a steady pace and a few light stretching exercises will suffice. After this, weights should be fixed on the legs and sequentially perform the following steps.

Straighten your back and place your hand on the back of a chair or any other stable object. Swing your legs 20 times in each direction.
Get on all fours and place your forearms on the floor, make one swing swing back and up with one foot. Lower your leg, without touching the floor, without pauses, perform the movement again. In each direction, 20 repetitions are done; at the top of the exercise, the buttocks should be tightened strongly.
On all fours, raise your right knee and move it to the right, it is desirable that the thigh should be parallel to the floor. Lower your foot slowly, but do not touch the floor, perform 20 repetitions, then the same amount on the other.
In the same position, straighten your right leg back and put your toe on the floor. Without bending your knee, wrap your right leg behind your left, then return to its original position. Repeat 20 times, then the same for the left.
It is performed lying on your back. Tear off the heels from the floor so that they are on weight, lift straight legs up so that they become perpendicular to the floor. Push your pelvis up to take a birch pose, immediately return to the starting position and repeat 20 times.
While lying on your back, pull your knees to your chest and grab them with your hands. At the same time, spread your arms and knees to the sides, quickly return to the starting position and repeat. Perform three laps 20 times per workout, you can rest between laps, but no more than three minutes.

The workout should be completed with exercises without cuffs, for example, jogging or jumping rope for several minutes. The complex is designed for regular execution every other day.

weighting exercise

How much are?

The cost of the device will be low, you can buy it at any sports store. These accessories are universal, they do not require trying before purchase, so you can choose in online stores. The cost depends on the manufacturer and the materials used. The simplest textile accessories weighing up to a kilogram, filled with sand, cost only 200 rubles. The cost of more durable models with metal weights and the ability to vary the level of loads starts at 500 rubles. Many amateur athletes prefer to sew weighting materials on their own. This will require only durable material, Velcro, sewn in zippers, a metal ring, weights for filling and basic sewing skills.

Contraindications

Each load has contraindications, in this case these are conditions in which overstrain of the lower extremities is undesirable. These include the period of rehabilitation after injuries and operations, varicose veins, sprains and muscles, damage to joints of the lower extremities and spine, diseases of the respiratory and cardiovascular system. It is dangerous to neglect contraindications, as leg weights can bring both benefit and harm.

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