Women's Tips

Exercises with weights for legs, arms, buttocks

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An excellent alternative to dumbbells are special weighting structures that are simple and convenient to use for training. Weights for the legs help to burn more calories during exercise, to train muscles as efficiently as possible. Get the effect of self-training at home, you can, if the weights will correspond to the capabilities of your body.

The benefits and harm of weighting for the legs

Weighting is used as an additional load for the legs. They are most effective during walking and running, effectively affecting the work of the thigh muscles and buttocks. The benefits of such exercises are that the legs have to make an effort to play sports. Muscle tension helps strengthen the cardiovascular system, stabilizes breathing and blood circulation.

Large weights suggest endurance training. They help burn more fat, burdening the muscles of the legs. Proper exercise strengthens the body, making the muscles more healthy. Most often, such attributes are used by professional athletes who need to achieve a certain result in a short time.

The use of weighting is contraindicated for people with problems of the musculoskeletal system, because they can lead to a deterioration of health. Also, these units experts do not recommend to those who suffer from pain in the joints. Weights increase the pressure and tension of the abdominal muscles. Remember that the additional load increases the risk of damage.

How to choose the right weighting?

There are two categories of these sports accessories:

  1. Bulked. Weight is achieved due to the special sand poured inside the weighting.
  2. Lamellar. Legs are heavier due to metal plates in the design pockets.

For simple exercises at home weights of 0.5 kg will suffice. The body will get used to the loads after a few workouts. Being engaged on kettler simulators, you will feel the difference even between weighting compounds of 2 kg and 3 kg. For regular exercise, you can choose bulk or plate weighting of a suitable weight load.

Lamellar accessories for sports are more versatile and durable in operation. Sand weave fabric wears out quickly, which leads to sand precipitation. Another disadvantage of this type is the lack of load regulation. For some exercises the weight of 1 kg is quite appropriate, for others it is possible to increase the weight to 5 kg. All this is solved using the capabilities of the plate weighting.

Effective exercises for arms and legs - with photo

The main exercises with weighting structures include:

  • Squats. The legs are set shoulder-width apart, the back is straight. It should sit as low as possible, it is desirable not to tear the heels off the floor. This exercise is no different from the usual squats, only the magnitude of the load.

  • Exercise on the back. Pre-put on the weights, and put his hands behind his head. Lying on your back, you need to raise one or the other leg alternately up. Twenty strides in total is enough.

  • Exercise standing. Raising the legs at a right angle, you can do a workout for all muscles.

When building muscle mass in the legs, it is important to use large weighting agents of 3-5 kg. Before you start exercising, you need to carefully stretch your muscles. Otherwise, sprain is guaranteed, which may require recovery to continue training. Heating muscles, you can prepare them for additional burdening in the form of weighting.

Slimming

The use of weights for weight loss speeds up the process of getting rid of unnecessary kilograms. Even kilogram accessories for legs give extra load, which leads to weight loss. Weights can be used in complexes with squats, bends, twists, leg lifts and other elements. For example, the usual walking with weights helps to remove toxins, fats from the body.

Additionally loading the child, do not forget about the precautions. Weighting for children from 0.2 to 2 kg can be used for martial arts, rhythmic gymnastics, football and swimming. Starting exercises with this sports attribute, you should consult with a specialist and get the appropriate permission.

Walking and running with weighting

Weights for belt and legs are used to burn calories and run. In the first classes, you must refrain from heavy accessories and start with 0.5 kilogram for each leg. You can wear a design over sports shoes, for example, from Nike. It is worth paying attention to the correct exercise. If you break the technique of walking or running, there will be a risk of damage to the tendons. Do not interfere, and half-hour warm-up.

How to make weights with your own hands?

Creating weights with their own hands does not require the skills of needlework. This will require:

  • thick fabric 4 pieces 40 x 25 cm,
  • velcro 1.6 m
  • Lightning 2 pcs.,
  • Capron 1.6 m,
  • metal oval 2 pcs.,
  • sand.

As a material, it is better to use old jeans or other coarse fabric. Two rectangles are sewn together by hand or on a straight-line sewing machine. At the center of each you need to attach a nylon tape with Velcro on three-fourths of the fabric. Next, sew the clasp, ribbon and nylon. The fabric is stitched from all sides, and a zipper is inserted from one side.

The resulting rectangle is divided into 4 parts and delimited by a straight line. Sand is poured into plastic bags and put into these pockets. The resulting weights have a weight of about 1.2-1.5 kg. To increase the load, try adding lead to the sand. With these attributes, you can easily build muscle at home.

Choosing weighting

Before you burn fat on the abdomen and sides, buttocks, arms and legs, you need to decide how heavy the dumbbells should be. Most coaches believe that you need to select a weight that you can easily hold on your outstretched hand. For example, for many women, this figure is 5 kilograms.

With the improvement of the body's training, it is necessary to increase the load. You can increase the weight of the weighting agent (about a kilogram every 2 months) or increase the number of approaches in the exercise. Dumbbells, weights, or regular bottles filled with water, sand, or grits are suitable for training at home. In specialized stores you can find weights with adjustable weight, but, as a rule, they are expensive. No worse than a bottle that is easily replaced by a larger one.

How to understand that it is time to increase the weight? Observe your well-being while doing exercises with weighting. If you do it easily and do not get tired in the first approach, then boldly take the dumbbells heavier.

Exercise Rules

To the weight loss program worked, experts advise to adhere to several useful recommendations.

1. During the period of training, do not forget to observe proper nutrition. In the diet must be present proteins, healthy fats and carbohydrates. Only in this way the calories will be completely burned, and the weight will return to normal.

2. Train, if not every day, then at least 3 times a week for half an hour.

3. During the exercise with weighting, watch your breath. Only an intense load will burn fat in the cells. The heartbeat and the number of breaths and breaths should increase.

4. Do not try to lose weight dramatically - it is very harmful. No need to faint yourself, intensive and regular classes will be quite enough.

5. Control your weight several times a week.

6. Be sure to alternate exercises for different muscles to avoid overloading the spine.

7. Try to train not in the evening, but in the morning or in the morning. This is the most useful time to lose weight.

These simple guidelines will help you burn fat on your stomach and sides, hips, legs and arms.

Before you start training with weighting, do a warm-up. This will help tune the body to the active load. Start with a light stretch of body. Stand straight, join hands together and pull out in front of you. Your knees should be slightly bent. Pull the arms forward and round the back. Hold this position for 10 seconds. Then stretch up, stretching the spine. Hands join behind the back and take back. Can be repeated several times. Now you are ready to do exercises with weights for weight loss.

Remember! If you want to correct the arms, torso or shoulders - take dumbbells in the hand. If you need to correct the stomach, hips or buttocks - weight the legs. Let us turn to exercises for different "problem areas".

Shoulders, back, belly

Put your legs shoulder-width apart, and stand up straight. Expose the case forward slightly, bending the lower back. Do not slouch, unfold the shoulder blades. For stability, you can rest your feet on the floor and bend your knees a little. Dumbbell arms should be lowered and elbows slightly bent. At the same time, lift them to the sides, while wrists should look up. Do not wave your arms, namely pull. Tension should be felt in the muscles of the back and shoulders. Make 3 such approaches 10-15 times.

Biceps, buttocks and legs

These are good exercises with weights for arms and lower limbs. Take dumbbells in your hands and set your legs wide apart. Bend your elbows and press to the waist. Performed movements must be intense. Do the attacks that right, then left foot, alternately bending the knees. After several approaches, connect your hands to work 7 times. Lungeing, elbows bend and bend, pulling the weighting agent to the chest. Make sure that one leg is straight when you put the other leg forward. Carry weight through the gluteus muscles, so you do not overstretch your back. Also always keep your elbows at the waist. Again make several approaches.

Triceps, belly

Leave the legs on the width of the pelvis, bending them slightly at the knees. Keep your back straight and slightly tilt the body forward by joining the shoulder blades. When performing this exercise with weights, the top should look up, and the stomach should be tightened. In your hands, take the dumbbells, alternately bend and unbend them back, without changing the position of the elbows. Follow the execution technique. Tighten the muscles of the waist and abs. Work elbow joint, not shoulder. In this case, the hands should not hang out. Repeat the workout 10 times.

Lateral muscles

Legs a little apart, in the hand, take the dumbbells. Bend to the sides, while gliding along the sides. Perform 7 sets.

The following exercises with weights for the legs, as well as for the lateral muscles, are also very good. Take the dumbbells and sit on the gym ball. Move it in different directions, helping yourself with your feet and not moving the body. Lower the shoulders forward to enhance the effect. It is also useful to turn a gymnastic hoop. You can buy with massage rollers or do the usual plastic, gradually weighing it. The main thing in such training - regularity and multiplicity.

Shoulders, chest, lower abdomen, buttocks

Lie on your mat with your back, close your legs and lift up. Bend your arms slightly with dumbbells and lift in front of you above the chest. Breed them to the side so that your wrists touch the floor. Return to the starting position. Do not tear the buttocks off the floor and do not bend the waist. Perform movements smoothly, without jerks. Make 3 sets of this exercise with weighting for the buttocks, abdomen, chest and shoulders 10 times.

Lower abdomen, buttocks, thigh front

Press the buttocks and shoulder blades against the wall, spread your shoulders. Keep your feet wide, you can push them forward for stability. Bend your knees slightly, and with your hands with dumbbells, rest your hips in the front. Alternately, try to raise straight legs so that they are parallel with the floor. At the same time tighten the sock on yourself. Do not make sharp moves and jerks when performing this exercise with weighting. For the legs and their joints it is very traumatic. Do 3 repetitions 10 times.

Lower abdomen, buttocks

Lie on your back, straight legs lift up. Ankle clamp light weight or plastic bottle (empty). Put your hands along the body, put your palms on the floor. Up lift legs with efforts of the abdomen and buttocks. In most cases, this can not be done. It is more important to feel the "lifting" tension in the abdomen and buttocks. Make 2 sets of 10 times.

Buttocks, thigh behind

Next, we will perform exercises with weighting for the buttocks and the back of the thigh. To do this, stand on all fours, focusing on the elbows (or palm). From the inside of the knee clamp the dumbbell. Lift the same bent leg up, then lower it. In this case, the knee should be higher than the body. Repeat 12-15 times. Now do it with the other leg. Perform another approach. Watch your loins, it should not sag.

Buttocks, lateral thigh

Stand next to the wall and lean on it with your palm. With your other hand, hold the weighting unit on the hip front. Lift the opposite leg about 45 degrees from the floor. When performing an exercise for the thighs with weights, pull the heel up and the toe and knee down. If difficulties arise, reduce the amplitude of the climb. Do 3 sets without strides and jerks 12 times on each leg.

Do exercises with dumbbells correctly and get an amazing result in a few months!

Content of the article [hide]

It may seem boring for someone to look at a photo of Gwyneth Paltrow: during her 20-year career, her figure has not been significantly transformed (either the case of Britney Spearsili Kim Kardashian, who are quite slim and just as suddenly gaining weight). Although the 43-year-old actress does not think so and often tells in interviews that she recovered greatly during two pregnancies and deliveries. “It seemed to me that during that period my body simply spread at the seams. It took several years to recover, and I completely returned to my form when my youngest child turned 3 years old, ”Gwyneth Paltrow shared with journalists from the western tabloid. What strategy did the actress follow?

Gwyneth Paltrow Meal Plan

At the heart of the Gwyneth ration is macrobiotic principles. She had long refused coffee, eggs, sugar, potatoes, wheat, meat and seafood. And not only herself: she tries to exclude all the same thing from the menu and her family. The subject of careful selection of products so fascinated the actress that she even published a cooking book, “It’s all good,” with recipes for dishes without sugar, gluten and animal protein.

Gwyneth’s refusal of the products described was prompted by concern for her own health: “At some point, I began to notice how much my mood depended on food, in particular, on grain products and sugar,” the actress admitted in an interview.

The actress’s menu contains a lot of vegetables, fruits and whole-grain cereals without gluten. The only "harm" that the actress occasionally allows herself to herself is chocolate chip cookies and dry wine.

Gwyneth Paltrow Lesson Plan

Keeping herself in the form of an actress is assisted by the system of famous trainer Tracy Anderson, whose clients also included Madonna, Nicole Richie, and Shakira. Gwyneth Paltrow has been working on her method for more than 10 years and has been so inspired by him that she involves Tracy in many of her projects - shooting training, classes in her own fitness club, etc.

The very same actress trains 5 times a week for an hour or two a day. Each lesson consists of an intensive dance lesson, a set of strength exercises (to work out specific areas) and Pilates exercises. So that the workouts do not annoy the actress and continue to bring results, Tracy Anderson weekly adjusts the exercise program for her.

One of the favorite Gwyneth complexes is working with hand weights, like this.

Comment Pavly Fedorova, personal trainer, instructor of group programs at Fitlab Studio: “This is an interesting complex, it is based on many hand movements, borrowed from different dance styles. All of them, however, more help to work out the muscles of the shoulder area, but the muscles of the hands are not properly engaged. According to the degree of load and effectiveness, training in this variant is suitable for those who recently started to do fitness or, say, do not like exercise with dumbbells. ”

We asked our expert to adapt Gwyneth Paltrow's workout so that the complex would allow us to work out the arm muscles.

How to build a lesson

* Start your workout with easy joint gymnastics, This will help avoid injuries.

* Do 4-5 times a week. “If your goal is to simply strengthen your muscles, only this complex alone will be enough,” says Pavel Fedorova. - If you would also like to get rid of excess volume in this area, combine the complex with cardiovascular. But in both cases, it is not worth waiting for the muscles to become relief, like those of the Miss Bikini contestants: working only with weights, they cannot be achieved. А вот заметно улучшить форму рук, избавиться от дряблости в верхней их части вам вполне под силу».

* Постройте тренировку по принципу круговой. Выполняйте столько кругов, сколько сможете: от 1-2 в начале тренировок до 5-6 через несколько недель занятий.

* Выбирайте вес утяжелителей в соответствии со своими целями. «Чтобы подсушить руки, занимайтесь с утяжелителями весом 1-2 кги выполняйте по 20-30 повторов каждого упражнения, — советует Павла Федорова. - If you, on the contrary, would like to increase the volume in the upper part of the arms, choose projectiles with weight 3-4 kg and follow along 12-16 repetitions.

More benefits

This is the answer to the question why weights are needed. If you want to get a little more from your workout routine, but you do not want to change it 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 more intense walking.

What will be the use of weighting for the legs in this case? Muscles of the body will work with a vengeance just because of the excess weight on the legs or arms. In contrast to the small dumbbells, the rise of which can lead to a sharp jump in blood pressure, weights provide hands with more freedom.

Use them with caution: harm from weights for legs and arms

No exercise, completely devoid of risk of injury. However, the potential benefits of wearing lightweight scales level them. If you are using weighting weights in the range from 0.5 to 1.3 kg, then significantly increase the effectiveness of strength training and will be less likely to suffer injuries. If you are already using the easiest weighting agent 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 weighting for the legs is better for women. Weight should not be too big - wear weighting from 0.5 to 1 kg on wrists and from 0.7 to 1.3 kg at the ankles. Thus, they will increase the intensity of the workout. The American Training Council (AST) claims that a person who uses this weight can increase the heart rate to at least 5 to 10 extra beats per minute and increase oxygen consumption by at least 5 to 15%. Calorie burning will also increase from 5 to 15%.

How to use weights

When did you first wear use weights on yourself, use light weight and train for a very short time. Be sure to firmly fasten the weights on your wrists and ankles. If you like to walk, move with the weight, as usual. Start with very long steps, do not swing your arms too much.

If you want to use only one weight weighting, then start with ankle weighting. Probability of receiving lower leg damagethan on the wrists. And the calories weighting on the legs will help you burn more.

Tips for using weights for arms and legs

  • Even if you use light weighting, constantly watch load on arms, shoulders and legs.
  • Include extra weight gradually and in relevant training.
  • Try to take weights for a short walk and, before trying to use them again, check your health the next day.
  • Do not use them if your body rhythm suddenly changes or appears pain or discomfort.

Do not be discouraged if you are inconvenient to train with weighting. If you want to increase the intensity of the walk or training without themTry to move at a faster pace or swing your arms and legs more vigorously. This way you will get quick results without any risk to your health.

Now you know what weights for legs and arms are for and how to deal with them. It remains only to buy or make them with your own hands and start classes. Successes!

Why use weights for legs

Weighting will increase the consumption of calories and strength of the main muscles of the legs: calf, quadriceps and the back of the thigh.

Some exercises also work out the abdominal muscles and buttocks. When using this fitness equipment, home workouts will become more complex and effective.

Weights for legs weighing from 0.5 to 1.5 kg increase oxygen consumption during exercise by 5-10% and the frequency of heartbeats by 3–5 times compared to the resting state.

What can be achieved by regularly doing exercises with weights for the legs?

  • Increase overall endurance. Adding weight makes extra effort and works positively on the cardio system.
  • Bring your legs to tone. Exercises without weights are useful in their own right, but if you want to increase the effect, you need to add a lot of stress to make your leg muscles work more productively.
  • Burn more calories. It will take more effort to train with weights, this will force the body to spend more energy.
  • Regulate the load. Gradually increasing the weight of weighting, you will avoid adaptation to the exercises, this will allow you to form strong and beautiful leg muscles.

The greatest benefit when using weights for the legs in training you get, making slow controlled movements during exercise.

Perform a complex every other day: 3 sets of 10–12 times for each exercise. Maintain tension in the abdominal muscles and avoid sharp swinging movements of the legs in the joints.

Raise the legs lying on the floor

Exercise to work out the lower press. For beginners, you can perform it by lifting the legs one by one. In this case, the working leg is on weight throughout the entire set.

  • Lie on your back, stretch your arms to the sides. Lift your legs 15 cm from the floor. For back problems, place your palms under the buttocks to reduce tension in the lower back.
  • Lift both legs with a smooth movement so that they form a 90-degree angle with the body.
  • Lower the legs slowly, but do not touch the floor with them.

From the same starting position, do the “scissors” exercise, alternately spreading and crossing your legs. At the same time they should always be on weight.

Twisting Bike

Exercise is working through the entire area of ​​the press.

  • Lie on your back. Bend your knees at a right angle so that the legs are parallel to the floor. Place your palms on the sides of the head.
  • Right elbow stretch to the left knee, simultaneously straighten the right leg parallel to the floor.
  • After a short pause, return to the original position and make a similar movement with the left elbow, straightening the left leg in the knee.

Mahi in the backrest

Isolation exercise on the gluteal muscles.

  • Drop down on all fours. Arms should be directly under the shoulders, thighs perpendicular to the floor.
  • Raise your right leg to the ceiling, keeping it bent at the knee. Try to keep your back straight, do not bend at the waist.
  • Hold for a second and lower your leg to the starting position.
  • After performing a series of sweeps with one leg, do the exercise with the other leg.

Thigh abduction

This exercise is done in two versions. Leaning the leg outward strengthens the outer side of the thigh and buttocks, and the inward is working on the inner surface of the thigh.

  • Lie on your left side, bend your right leg at the knee, your foot on the floor. Extend the left leg along the body so that the right leg does not interfere with its movement. The inner side of the thigh is turned towards the ceiling.
  • Lock your right knee, raise your straight left leg to the highest possible height.
  • Hold your foot in the top position and slowly lower it.
  • Perform 2-3 approaches with each leg.

To exercise on the outer side of the thigh in the starting position on the left side, use the right leg. It should be straightened and locked in the knee, fingers turned forward. Lift and lower the leg slowly without sudden movements.

Leg extension

Exercise to work out the quadriceps femoris.

  • Sit on a chair, feet on the floor. Hands can stick to the seat.
  • Raise the right foot and stretch the leg forward, bending it at the knee.
  • Stop the movement in a slightly bent knee position and hold your leg for 2-3 seconds in this position. The thigh should be tight.
  • Slowly lower the foot to the original position, but do not touch the floor.
  • Repeat the exercise on one leg, then switch to the other.

This exercise will be effective only with prior fatigue of the leg muscles. Sit as much as you can in a single approach, and then proceed to execution.

Standing hip abduction

This exercise involves the thigh muscles and the “riding breeches” zone.

  • Stand up right side to the chair, you can stick to the back of your hand for balance.
  • By controlling the movement, lift your left leg sideways as high as you can.
  • Hold your leg and slowly lower it back.
  • Make approaches with your left foot, then switch sides and do the exercise on the right foot.

Modify the exercise, in the same manner, moving the leg back while standing. Do not bend in the lower back, exercise should be performed by reducing the muscles of the thigh.

Step aerobics elements

These exercises are to reduce and stretch the anterior and posterior thigh muscles.

  • Straighten up, put your hands on your belt.
  • Alternately with each foot, slowly step on the spot, pulling the leg up. The thigh is parallel to the floor.
  • In the top position, hold your leg and lower it slowly.

From the starting position, extend the hips back. Bend the leg at the knee, pull the foot to the buttock. At the same time, the thigh remains in the original position. For more step aerobics exercises, see the article.

Cons and harm weighting for the legs:

  • Weights for the legs put strain on the ankle and increase the pressure on the ankle, so you run the risk of injury during exercise.
  • The ankle zone has practically no muscles and cannot cope with a large weight, so you will not be able to constantly increase the weight of the weights, even if the main muscles of your body are ready for this.
  • Various studies show that frequent walking and running with weights can cause various leg injuries or problems with joints and tendons.
  • The weighting is also putting pressure on the hip and knee joints, so do not immediately take a lot of weight cuffs.

Your muscles, joints, and tendons need rest, so avoid prolonged use of weights for your legs, especially if you have weak joints or have had limb injuries in the past. Also try to increase the weight of the weighting. gradually starting from the minimum (0.5-1 kg), even if you are an experienced athlete.

We also emphasize that weighting for the legs are used to strengthen and tone the muscles, as well as burning calories and fat. You should not expect that such sports equipment will become your good assistant in the growth of muscle mass. For such purposes, it is better to use free weights and simulators.

Contraindications for exercises with weighting for the legs

  • Limb injuries
  • Phlebeurysm
  • Joint problem
  • Recently transferred transactions
  • The presence of urolithiasis
  • Cardiovascular diseases
  • Big overweight

20 exercises with weights for legs in gifs!

We offer you a selection of exercises with weighting for the legs. Here are just some popular exercises, but you can use weighting. in almost any exercise. Is that except for exercises for the upper body (in this case, you can put cuffs on your hands) .

For cardio exercises, use weights of 0.5-1 kg. For exercises on the hips, buttocks and press, first use the weight of 1-1.5 kg, but gradually you can increase the load to 3-4 kg.

Cardio exercise

1. Running with a high knee lift

2. Burpy

3. Climber

4. Jumping in a squat

You can perform almost any cardio exercise with weighting, so this is a functional inventory. For baboutMore choice of exercises, be sure to look: The best selection of cardio exercises + lesson plan.

Exercises for hips and buttocks standing

1. Leg abduction

2. Leg retraction

3. Leaning the bent leg back

4. Diagonal leg lift

5. Straightening the legs while standing

Exercises for hips and buttocks on the floor

1. Lift legs for buttocks

2. Swing a foot

3. Leg abduction on all fours

4. Straighten legs on all fours

5. Swing your foot with a double tap.

6. Raise the legs in the dog face down

Exercises for the abdomen (leg muscles are also included in the work)

1. Bicycle

2. Scissors

3. Circular leg movements

4. Reverse twists

5. Star

Thank youtube channels for gifs:FITspiration, The Live Fit Girl.

Lesson plan with leg weights

Of these exercises, you can make a complete exercise for the whole body. We offer you a plan that you can always adjust at your discretion. Begin training with cardio exercises and then go to exercises for problem areas:

  • Cardio exercise : we repeat the exercises in 2 circles according to the scheme 30 seconds exercise, 15 seconds rest, rest between circles 1 minute.
  • Exercises for the hips and buttocks : choose 5-6 different exercises, perform each 15-20 repetitions on both legs one time.
  • Exercises for the abs : repeat each exercise 15-20 reps in 1 round.

What weight weights for legs choose?

Weighting for the legs - this is the inventory, the weight of which must be added gradually, in no case without forcing. Even if you have been training with weights for a long time, do not rush to take weighting 4-5 kg. The fact is that your joints and ligaments can be not ready for such a load. Therefore, start with a small weight, and as you strengthen the muscles, increase the weight of the cuffs by 0.5-1 kg (no more!).

For cardio workouts, jogging, walking, beginners can purchase weighting materials weighing 0.5–1 kg, more experienced practicing 1-2 kg. Weights for legs weighing more than 3 kg for cardio workouts are not recommended.

For strength exercises on the legs and buttocks, you can take a little more weight. Girls recommended weight: 1-2 kg for beginners, 2-3 kg for experienced trainees. Men: 2-3 kg for beginners, 3-4 kg for experienced students.

Ideally, better to get several cuffs of different weight, but if you do not yet have such an opportunity, then proceed from the recommendations above. You can make foot weights yourself at home. Take a regular fabric, sew it or tie it with rubber bands, pre-filled with sand or rice.

Weighting reviews for feet from our subscribers

Vika

I have been training at home for several years, I started on maternity leave and could not stop)) I lost 13 kg, now I weigh 52 kg. Bought weights for the legs a year after class. At first there was no special need for them, they managed with dumbbells. But then I saw interesting videos for the buttocks, where the exercises are performed with weighting and decided to purchase. I bought 2 pairs: 1 kg and 2 kg. Very satisfied, the workouts with them and the truth is very diverse, plus the buttocks and thighs are well tightened. I do not do cardio with weights (shore joints), only different moves and leg rises, but the effect is very noticeable.

Marina

I always finish training in the gym with weights for the legs. My trainer introduced me to them when I first started practicing, for which I am very grateful to him. Thanks to the weights (well, regular training and proper nutrition, of course) pulled up the press and buttocks. If I was engaged at home, I would definitely buy it at home.

Olga

The first time drew attention to the weights in the instagram of one girl, she showed exercises for the legs. I also got a fire to buy - I am a pear, the bottom is flabby, I wanted to work on it at home. Now I regularly train, do cardio and exercise on the floor with weights. Sometimes I take with me for a walk with a dog, also a good exercise. I like it, I recommend it to everyone. I use the weight of 1 kg, but I feel that it is time to add weight.

Anna

I did not buy weights, I decided to do it myself. I bought denim material, cut out in the form of a pocket, stuffed them with rice in bags, sewed them along a square, then between them and attached the velcro. I got 1.25 kg in weight. But I just started to engage, then add more.

Training with weights for the legs: video

1. Training with weights for legs in Russian (15 minutes)

2. Glute Challenge: 10 minute booty blaster (10 minutes)

3. Home Butt Lift Workout with ankle weights (15 minutes)

4. Butt Lift Workout with Ankle Weights (10 minutes)

5. Butt Workout with Ankle Weights + Glute Stretching (10 minutes)

6. Free Barre Ankle Weight Lower Body Workout (35 minutes)

Be sure to also see our video training sets for legs and buttocks, which can be carried out with weighting compounds for legs:

Types of weighting and their use

Depending on what part of the body weighting is used, they are distinguished by such types.

Such devices provide an opportunity to increase the productivity of non-durable workouts. First, they should be used no longer than twenty minutes, then gradually increase the load time. You can perform simple exercises with weights for the legs - here you can do without complex complexes, and just walk or run.

Those who have just started are suitable for walking up to 2 kg. Please note that when walking you need to follow her technique, otherwise you can injure the Achilles tendon.

Effective lifting legs, bent at an angle of 45 °. For a start, do ten approaches on each leg.

Also often do the exercise, known to many under the name "bike".

Hand weights are put on wrists. They increase the load on the upper body, but after a workout the greatest fatigue will be felt in the shoulders and in the upper back. This does not mean that the rest of the muscles did not work, just the most intense load falls on the listed ones.

Отлично подойдут как для занятий в зале, так и для гимнастики в домашних условиях. Прекрасно заменяют гантели.

Является универсальным утяжелителем, который может быть использован во многих видах спорта. Отличительной его чертой является то, что он не нагружает позвоночник, ведь его вес распределяется равномерно. Может достигать веса до 20 кг.

Also is universal. It was originally developed for the training of fighters from special forces. Today it is widely used in swimming, running, jumping. Weight can vary from 5 to 48 kg.

General training recommendations

Accessories should be selected based on the individual characteristics of the body and the goals that you set for yourself. How to choose a weighting agent that is right for you?

The mistake is to choose the heaviest inventory, because it no longer means any better, and the wrong weight will influence the technique of the exercises, and can also lead to injury or overstrain. In addition, attention should be paid to the magnitude and intensity of the loads.

The severity of inventory can be increased in view of the growth of the physical abilities of the body, because after becoming accustomed to certain loads, it stops reacting to them.

Before moving on to training you need to warm up: running in place, rotational movements of the head, arms, torso, hips, legs. The time of each exercise is at least 5 minutes. Warm up duration 10-15 minutes. After that, you can start training.

After you start working with equipment, you need to change its weight from more to less and vice versa, because getting used to static weight reduces the efficiency and benefits of loads.

Another option to work with the inventory is to consistently increase its weight.

What weights are needed for:

  • to increase stamina
  • to increase muscle mass
  • for weight loss
  • for the development of strength and impact power.

Who should not use weighting?

Contraindications to use:

  • varicose veins, thrombophlebitis,
  • diseases of the heart and blood vessels, gastrointestinal diseases, respiratory diseases,
  • urolithiasis disease,
  • bone fractures,
  • damaged joints, sprains,
  • transferred operations (within 1 year),
  • diseases of the musculoskeletal system with increased bone fragility,
  • last trimester of pregnancy
  • increased body temperature
  • other serious illnesses.

It should be remembered that when working with these devices significantly increases the risk of injury.

How to make yourself?

Weighting can not buy, and do it yourself. And to do this is absolutely not difficult. For this you need:

  1. Take a dense matter that does not pass sand. The sand must be clean and dry, without any impurities.
  2. Fold the fabric in several layers and sew a small rectangular pouch.
  3. Then fill it with sand to the required weight.
  4. Sew up.
  5. Attach velcro or laces to the ends in order to put the product on and fix it on the extremities.

Now that you know how to make your own weights, and how to use them correctly - prepare for the summer ahead!

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