In sporting goods stores, you can find equipment such as weighting materials. It can be a vest, belt, or cuffs. The latter are designed for the arms and legs, they help build muscle, lose weight faster and develop endurance. However, if used improperly, leg weights can cause serious injury and chronic illness.
Instructions
Step 1
There are two types of leg weights: bulk and plate. Their difference is in the filler. For the former, salt or sand is used, which does not allow regulating their weight. And for the second - metal plates that are inserted into special pockets on the cuff. The use of plate weights is considered safer and more effective, since the person himself regulates the degree of load.
Step 2
Weights for the legs are recommended for pumping up the muscles of the lower extremities, training the body's endurance, and also in the event that it is necessary to lose weight. However, they should only be used by those who have been involved in sports for several days. They can only harm an untrained person. It is also forbidden to wear them for varicose veins, problems with joints or injuries, kidney stones.
Step 3
When going for a walk, attach the weight to the ankle. Place the required number of plates in its pockets. However, remember that the degree of load on the legs should be increased gradually, otherwise joint problems cannot be avoided later.
Step 4
If you are going to run with weights on your legs or do exercises, be sure to warm up without this equipment. As it is suitable swing legs and arms, torso bends, stretching exercises, fast races for short distances. This prepares the body and body for prolonged stress and insures you against possible injury. Only after warming up can you put on the weights and start training.
Step 5
If this is the first time you are going to use such an inventory, check to see if you will be comfortable with it. This is best done while walking to train your body for the extra stress. The latter can also affect the sense of balance, which is very important. Every day you can increase the number of minutes passed with the weighting agent. After a couple of weeks, you can start running or doing various exercises in them. But at the same time, you should constantly listen to your feelings - for any discomfort in the legs or back, you should stop using such equipment.
Step 6
Experts advise to work with a weighting agent only under the guidance of an experienced trainer. The independent use of such equipment often leads to injuries and serious problems with the joints, especially with the knees, which have a heavy load. To lose weight or simply improve your body, you can simply increase the intensity of the load during sports, without resorting to the use of weights.
