Find out why they use such an unconventional approach to training and why weights improve the fitness of athletes. Every girl strives to become even more attractive and sexy. To do this, first of all, you need to get rid of excess fat and pump up some muscles. It often happens that a girl is constantly jogging or walking actively, but the fat does not want to disappear. It is probably time to progress the load and here special weights for the legs will help you. Today we will talk about them in more detail, and also find out what exercises with weights for the legs can be performed.
Types of leg weights
To begin with, using weighting agents can improve the functioning of the heart and vascular system, normalize blood supply, and increase the functionality of the respiratory system. Today it is customary to divide leg weights into two categories:
- Printed or loose - are considered obsolete.
- Lamellar - have special pockets in which metal plates are placed.
Weights can be of different designs. The most popular are cuffs, which are worn on the legs, vests or belts. And now you can consider the most effective exercises with leg weights.
Exercise options with leg weights
Belt and vest weights are used by pro athletes such as track and field athletes. For home training, cuffs will be enough for you. You are not going to set records, you just want to improve your figure. The cuffs must be secured in the lower leg area. This will significantly increase the load on the leg muscles.
Accordingly, the body will need to expend more energy, and this, in turn, will entail an acceleration of lipolysis. Using weights for the legs in exercises, you can work out not only your legs, but also your abs. Before starting the main activity, you need to warm up the muscles. To do this, you should perform a dozen squats, five lunges on each leg. Then, to complete the warm-up, follow the back shin lash. The warm-up time should be about a quarter of an hour.
- Exercises for training the press with weights for the legs. Take a supine position with your arms along your body or behind your head. Begin to raise your legs with your knees bent at a 45-degree angle. Hold the position for four counts, then slowly lower your feet to the ground. Perhaps at first you will not be able to hold your legs for four seconds, then a little less is possible. Try to do 10 reps.
- Exercise for training the muscles of the buttocks with weights for the legs. All girls pay great attention to these muscles, which is quite understandable. There is a very effective exercise with leg weights that allows you to effectively pump the buttocks. Take an emphasis on your knees and hands (in other words, get on all fours). Then begin to swing your legs back until they are fully extended. In the extreme upper position of the trajectory, linger for a couple of seconds. Do 20 reps for each leg. It is very important to follow the technique of the exercise, and not to chase the number of repetitions. If at first you can only do, say, 10 reps, then that will be fine.
- Exercise for training the inner thigh with weights for the legs. Get into a prone position. Place your head on your arms crossed in front of you. Begin to alternately raise your legs, doing 10 repetitions each.
- Exercise for training the back of the thigh with weights for the legs. Lie on your side with the elbow of your lower arm on the ground. Raise your straight leg to the level of the shoulder joint or slightly higher. In the extreme upper position of the trajectory, you should pause for two counts, after which you begin to slowly lower your leg. It is important that the downward movement is not abrupt. Do 10 reps for each leg.
You can also use leg weights while jogging or walking. But here there is one caveat - the leg should be placed on the ground with the whole foot. If you put your foot on your toes first, you can get a stretch of the Achilles tendon. First you need to walk with weights for your legs, and once your muscles get stronger, you can start jogging.
Of course, your sessions should be regular. If you train from time to time, then you will not be able to achieve any positive results. All of the leg weight exercises we talked about today will not take you long to complete. If you are very limited in time, then you can only do jogging, which will take you about a quarter of an hour.
Find out which weight training exercises can help you train your legs in the following video:
