Fans of classical aerobics, sprinting, fitness, and other aerobic sports are aware that weights for arms and legs are a worthy alternative to light dumbbells.
As medical tests show, people working with these shells burn significantly more calories during exercise than during regular workouts.
Weighting agents on legs are effectively used not only during training, but also during other physical activities - walking, running, dancing. In the general case, they are made in the form of cuffs from soft material and equipped with convenient fasteners in the form of Velcro-clips.
Put these devices on the ankles of the legs. Having tangible weight (sometimes weighting agents for legs weigh 5 kg), they do not interfere with various exercises, hands are left free and not distracting. At the same time, the intensity of exercises increases significantly.
Optimum weight for leg weights
For those who just recently got involved in sports, trainers recommend starting with the lightest gadgets, adding weight and, consequently, the load on the muscles gradually. This eliminates the risk of injury during training, to avoid stretch marks, dislocations.
For athletics, aerobics, and fitness classes, manufacturers produce weights for legs weighing from 500 g to 3 kg each (heavier than 3 kg there are special sports weights for pumping up muscles in bodybuilding). Usually they are sold in pairs, therefore, the total load will be from 1 to 6 kg. Change the initial weight to a larger one when the athlete realizes that the previous load does not give more effect, or if the process of weight loss has stopped.
How are they arranged
For weighting materials, as a rule, two types of filler are used - sand and metal plates. The bulk option is less convenient, since the weight of such devices is a constant value. If necessary, changes in the load on the muscles will have to wear extra cuffs or buy heavier ones. However, it’s not a problem to make weighting materials with your own hands, modern “kulibins” have already come up with a lot of options.
In terms of quick load changes, collapsible cuffs are more convenient, in which the weight depends on the number of metal bars or plates. They are inserted into the inner pockets of the cuffs and removed or added as necessary, which allows you to quickly change the load directly during training.
What can and how will help
The classic way to use weighting agents on your feet is to run at a moderate pace or speed up walking. At the same time, the load on the muscles of the buttocks and hips increases, which contributes to the efficient burning of energy, and, consequently, a decrease in body weight. It must be remembered that weight training should be conducted under the guidance of an experienced instructor because of the increased risk of injury.
Weighting agents on the legs increase the strength and endurance of not only muscles, but also the body as a whole. However, despite the obvious benefits of such training, their use has contraindications. They are not recommended for people with cardiovascular disorders, having joint problems, suffering from varicose veins, undergoing surgery. Weighting materials will help all other sports enthusiasts to maintain and improve what nature has given them.