Weights are a great alternative to dumbbells. They are designs whose goal is to make training more effective by adding weight. How to choose these designs correctly? Will they help you lose weight? Can children use it during sports activities?
How to choose the right weights
Weights can be of two categories:
- Bulk: additional weight appears due to special sand poured inside the structure.
- Plate: Additional weight is achieved through sewn-in metal plates.
Which weighting agents are better to choose: plate or bulk?
Plate weights have a number of advantages:
- When purchasing sand weights, there is a risk of damage to the fabric, which will lead to sand spillage. Plate weights are more durable to use.
Important!!!
Plate weights are more versatile due to the ability to adjust the weight: thanks to the pockets where the weight is inserted, the load can be adjusted from one kilogram to five.
Weights in the fight against excess weight
Advice
If you exercise correctly with weights, the process of getting rid of extra pounds will speed up.
Even an additional weight of one kilogram increases the load and stimulates fat burning.
Weights for children
Weights for children can be used, but with restrictions. The best thing to do is not to take risks, but to consult a specialist. If there are no contraindications, then do not overdo it with the weight: the weight of the device can be equal to 0.2 to 2 kilograms.
Dance workout for girls with weights
Weights for running and walking
Important!!!
Weights can be used while running or walking for added resistance. But before practice, be sure to warm up for 10 minutes so as not to damage the tendons.
There is no need to take on a lot of weight right away: 0.5 kilograms is quite enough for the first lessons. The structures should be worn both on the belt and on the legs. In this case, the legs and abs will be pumped at the same time.
Conclusion:
Weights are a good alternative to dumbbells. It is most convenient to use plate structures. They are more reliable and allow you to adjust the weight. One of the most important advantages is the ability to use weights while jogging and while walking.
Exercises with leg weights
Many trainers suggest using weights on your arms, legs, and other parts of your body during fitness workouts. Let's look at the main parameters that influence the choice of shells.
Important points when choosing weights
Let's highlight the main factors:1) Pay attention to the fabric used for manufacturing and its quality. There are 2 options: thin jerseys and canvas weights. The second option is superior to the first in everything, especially in service life
2) Design of weights. There are also 2 options here: plate and bulk products. The second type is characterized by a reduced cost; special sand is poured into their internal space. A significant disadvantage of bulk products is the inability to adjust the weight; moreover, the sand begins to spill out when the fabric is wiped. The design of plate weights is completely different; they have special pockets (slots) for bracelets or belts, and metal plates are inserted inside the products. They allow you to change the weight of the projectile. The website offers a huge selection of products for fitness training; everyone can choose the weight and design that suits them. You can purchase universal weights and replacement metal plates for home workouts.
3) It is important to select weights individually. Do not try to take more weight than you can realistically work with, this will lead to a violation of the correct exercise technique and a decrease in the effectiveness of training. This applies to products for arms, legs, waist and other parts of the body. The rule applies even to those cases when you put a weight on, for example, around the waist, and work out with your legs. Overloading one muscle will cause a chain reaction for another. As a result, you will remember the incorrect technique, and then you will have to relearn and relearn the basics of fitness training, and this is much more difficult than learning from scratch.
4) To prevent your muscles from getting used to the load, periodically change the weight of the weights, do it both in the direction of increasing and decreasing. Habituation leads to a sharp decrease in the effectiveness of fitness training. Gradually increasing the load allows you to achieve good results; the scheme may look like this: today you work out with weights weighing 3 kg, exactly 30 days later you switch to 4 kg. If after adding weight all the results remain the same, then your endurance has increased.
5) Buy weights in “several weight categories” at once. This is necessary for another method that helps improve results, namely periodically changing the weight during each session. If you reduce weight, compensate for this by running a longer distance, etc. This action will ensure a constant change in loads and no addictive effect. This method is suitable for fitness and martial arts, where wrestlers have to withstand the ragged rhythm of the fight, when sharp and fast movements alternate with short breaks.
6) Do not use weights weighing more than 5 kg. The products are not intended to build muscle mass, but to develop endurance and punching power if you are involved in martial arts. When using heavier weights, you have to reduce the speed and number of repetitions in the approach, so 5 kg is considered the optimal load.
For more information on fitness weights, go to
Training at home or in the park on a horizontal bar with your own weight sooner or later becomes easy. Weak loads stop developing the body, and you have to look for ways to increase your own body weight. Weights for different parts of the body have been developed specifically for these purposes, which can be used by beginners in home and street training, as well as by professionals when preparing for competitions.
What types of weights for sports are there?
Depending on the manufacturer, weights are made from various dense materials - leather, nylon, polyester; sand or shot from various alloys are used for weighting.
Waist belts
The weighting material is made in the form of a belt-cuff, which is attached to the waist using straps. The minimum weight depends on the manufacturer; belts weighing from 3 to 10 kg are found. In terms of waist circumference, sizes vary on average from 50 to 110 cm. This sports accessory can be used for, and with.
Helmet weight
The helmet is used as a trainer for the neck muscles. Depending on physical fitness, the weight is selected individually; neck weights range from 3 to 12 kg. They are attached like a helmet with ties under the chin. Such weights are suitable for training boxers, in sparring and martial arts, and in sports where a strong neck is needed.
Vests
These weights come in several types. Some look like life jackets or bulletproof vests that completely cover the torso, with weights evenly distributed on them. Other, more compact versions of the vest are shoulder weights, which do not cover the stomach, but can weigh as much as a full vest. Such weights weigh from 3 to 30 kg. Suitable for strength or endurance training, for horizontal bars or.
Ankle weights
Weights in the form of cuffs with weights of various weights are attached to the ankles using Velcro. Weight varies from 1 to 2.5 kg, the cuffs are suitable for strength training as a weight for the legs, for example, swings, lifts. Leg weights are also suitable for running or enhancing the effect of walking. The light weight of the cuffs can be used in any area of fitness (functional training) where additional load is needed.
Hand weights
Such weights are designed specifically for the wrists, taking into account the volume or anatomical shape of the hand. Although arm cuffs are similar to leg weights, the difference in weight and tight fit around the wrist plays a crucial role in enhancing the effect of your workout. Cuffs are used in strength and aerobic exercises, in which it is necessary to increase the weight on the arms, also for swimming and martial arts. These cuffs are designed for both children and adults, weighing 300 grams and above.
Weighted gloves
Such accessories are found weighing from 1 to 8 kg. They look like sports gloves, the weight of which is not only on the wrist, but also on the back of the hand. You can adjust the weight yourself. They are used to develop strikes in fighting sports, increasing the strength of working muscle groups, as well as speed endurance.
The benefits of exercising with sports weights
- Weights can be selected depending on the required weight– for the arms or legs, and for the torso, increasing your own body weight and the degree of load in any conditions.
- Getting used to cardio or bodyweight exercises, weights can replace sports equipment, selecting the required weight for the muscle groups being trained.
- Helps develop small targeted muscles for various sports, for example, muscles of the neck, forearms.
- The weight of weights in some brands can be adjusted independently, allowing the muscles to gradually receive a new degree of load.
- Weights are suitable for everyone ages, professionals and amateurs, regardless of the sport.
Cons of weights
- They do not allow you to increase the load after getting used to the maximum weight of the weights. We have to resort to other ways to increase the load.
- Each muscle group needs its own type of weighting material for a full workout. Ankle cuffs are not suitable for arm training, and vice versa.
- Wear. Over time, the fillers can get pushed to one side, the Velcro can wear out, and the material can wear out.
How to choose body weights
- To select suitable weights you need to take measurements of your own volumes, be it wrists or waist measurements. If you choose products that match your body size, you can get a suitable load without the discomfort of chafing or weights falling off, or you can avoid buying small sizes.
- Decide on the required weight of the weight depending on your preparation. For girls, for aerobic exercise - cardio, fitness, cuffs or belts of light weight (1-3 kg) are suitable. For professionals and experienced athletes, to add weight, for example, when doing pull-ups, belts, cuffs and vests of more than 10 kg are suitable, depending on the number of repetitions.
Brands of sports weights
Banzai
The Russian manufacturer of weights for professionals and amateurs presents a huge range of all types of different weights and sizes, for both adults and children. The brand gained recognition thanks to the use of sports weights in the preparation of the Russian handball team for the Olympic Games.
- The company's vests can be purchased from 5000 rub.;
- depending on weight, weights for arms and legs for 1100-20000 rubles.;
- belts from 2500 to 10000 rub.
ProForm
The American brand offers a profitable solution when choosing weights, making set of 6 weights:
- a pair of hand cuffs, 0.7 kg each;
- for legs – 1.8 kg;
- waist belt – 0.5 kg;
- on the shoulders – 3.5.
Total weight – 9 kg, material – polyester. In combination with weights, the company provides a training disc for 60 days, as well as a nutrition plan. The price of the kit is approximately 5,000 rubles.
Nike
The world-famous brand of sporting goods produces a line of weights, including for the wrist, which feature an anatomically comfortable design. Women's accessories are designed from 1.1 kg nylon with a Fit Dry lining that quickly wicks moisture. Prices vary from 1300 to 2000 rubles.
Top 15 exercises with weights for legs and arms
Comprehensive training maximally utilizes all muscle groups. Select the weight of the cuffs individually, based on their level of training. Unfortunately, the weight of weights cannot replace the load with a barbell or dumbbells, so the exercises must be performed a large number of repetitions to obtain the necessary load. Perform the complex for 3-4 circles from 15 to 30 repetitions until you feel a burning sensation in the muscles. Train every other day, but no more than 4 times a week.
- Extending your leg to the side while standing.
- Taking the leg back while standing.
- Swing your leg back on all fours.
- Back lunge + forward leg swing.
- Stepping onto the bench alternately + bending your elbows (biceps).
- Overhead press (triceps).
- Tilt with balance on one leg.
- Bend your body forward with your arms above your head.
- Leg adduction while lying on your side.
- Raising your arms to the sides while lying down.
- Overhead press with arms.
- Swing your arms out to the sides.
- Wave your arms in front of you.
- Fold - raising the hand to the opposite foot.
- Raise your legs 45 degrees.
Training with leg weights in video format
Full body weight training
Conclusion
Weights can improve the quality of your workout by adding additional body weight, but the effect may be short-lived if the weight cannot be adjusted or the additional load is very small. Choose brands that allow you to regulate your weight yourself, as well as weight with reserve, but taking into account the physical capabilities of the body at the moment. Then the weights will last a long time and will not become a pointless waste of money.
Aids such as weights will help increase the effectiveness of your training. These are mandatory attributes of sports activities, since with their help there is an increase in the load on the muscles.
Typically, weights are used by athletes seeking to increase the speed and sharpness of their movements. An excellent example is martial arts fighters.
Review Contents:
What results do sports with weights bring?
Weights are special cuffs with a weight sewn into them that are attached to the arms or legs. If you look at the photographs of weighting materials, you will notice that bulk material or metal plates can be used as filling.
There are also models on sale that allow you to adjust the weight yourself and increase the load as your workout progresses.
Typically, such sports components are used by people involved in wrestling and other martial arts, as well as athletes who need to develop speed.
Using arm and leg weights during sports activities increases the stress on the muscles involved. As a result, you can notice an increase in speed and strength, improvement in endurance and technique in general.
Pros and cons of training with weights
It must be remembered that using weights to build muscle is a bad method.
For the most part, weights perform a cardiac stimulating function. They strengthen muscles, improve the functioning of the heart and blood vessels, and burn fat.
The positive aspects of weights are as follows:
- They help you shed extra pounds faster because they increase your overall exercise, which leads to burning more calories and reducing body fat.
- Increases endurance and improves tone.
- Promotes muscle definition, strengthens the shape of the legs, buttocks and the muscular frame of the back.
- Improves blood circulation and heart function.
- Increases the technicality of exercises.
There are no disadvantages to weighting agents. The main thing is to use them without violating safety precautions and without neglecting the rules for their use.
The use of weights by children under 14 years of age is strictly prohibited.
Choosing the weight of weights
Weight is the main point that you should pay attention to when choosing this type of sports equipment. For beginners, it is advisable to use weights weighing up to 5 kg. More weight is used only by professional athletes.
During regular sports activities, you need to gradually increase the weight of the weighted cuffs. This can be done using additional metal plates if the weighting material is of the plate type.
Or, if any bulk material is used as a load, buy an overhead component of greater weight.
According to the rules, the increase in load should be no more than 0.5 kg per limb at a time.
Weights can have different purposes. They can be used:
- For walking and running. Their weight should not be more than 2 kg with an initial load of 0.5 kg. They are attached to the ankle.
- For strength training. Weight selection is carried out on an individual basis.
- For aerobics and fitness classes.
Exercises with weights
Weight training is an effective way to develop endurance, strength and strengthen the body. Before starting classes, it is necessary to carry out a set of warm-up exercises. This will help avoid injury.
To improve the condition of the buttocks, you should perform the following exercise: focus on your palms, elbows and knees, keep your back straight, and head tilted to the floor. Next, we raise our legs up one by one, as if pushing something away from ourselves. It is better to use a weighting agent weighing no more than 1 kg.
Running with weights on your legs gives excellent results.
Leg weights at home
You can not only purchase a weight cuff in a store, but you can also make it yourself. In order to make a weighting agent we need a couple of pieces of dense material. Denim is perfect.
We cut out regular quadrangles from it, fold them in half and sew them on both sides, giving the appearance of pockets. Then we sew on Velcro and sew the future weighting along the length, dividing it into four equal compartments for the load.
We sew a zipper on top. This will make it possible to change weight. The load may be sand.
Remember that exercising with weights is not recommended for people with injured limbs, diseases of the blood vessels, heart, digestive organs, or urolithiasis. It is best to consult with your doctor before using weighted cuffs.
Photos of leg weights
If after intense exercise a person does not feel tired, although his muscles worked at full strength, then it is recommended to use weights. As a rule, such weighting agents are used when playing various sports:
- aerobics;
- acrobatics;
- boxing.
Everyone can understand how uncomfortable it is to run if you have dumbbells in your hands, so athletes have come out of the situation and come up with weights for the legs and arms that double the load. But let’s try to figure out how to choose them correctly.
Types of weightsNow there is a huge selection of weights not only for legs, but also for arms with different weights: 5 kg, 10 kg, 2 kg, etc. It all depends on what they are used for. Typically, weights come in the form of a cuff if they are used on the legs, and also come in the form of a belt. Boxers have their own weights in the form of gloves or in the form of a vest.
What are the best leg weights?Of course, leg weights are very effective during jogging and walking. Because they give additional stress to the muscles of the thighs and buttocks. When using 3 kg leg weights, blood circulation and breathing improve. The principle of training with weights on the legs is, of course, a greater load, so a person will have to apply more effort in order to perform this or that action.
When using weights, the body burns many more calories and expends more energy. Typically, leg weights with a weight of 4-5 kg are used to train endurance, so in this case there is no question about what weight to choose - this is the optimal one. Using weights, the muscles of the legs and abdominals become much more tense.
Foot Weights - CautionsAny trainer will say that leg weights are beneficial, but doctors say the opposite and 
Their use is not recommended at all if a person has any orthopedic problems.
If a professional athlete uses 10 kg leg weights during training, it is recommended to warm up well first, otherwise there is a possibility of getting some kind of injury, sprain or ligaments. If you experience any pain while using them, you need to remove them immediately and continue training without them. In general, it is best to wear them for a short period of time to allow your legs to adapt.