Weights for arms and legs: types, what they are needed for, list of the best exercises with sports weights and cuffs

Share:

When considering sports equipment that, just by wearing it, can improve your results in CrossFit or other strength sports, we cannot fail to mention leg weights. After all, they can be worn outside the gym, thereby passively increasing the strength of your muscle tissue. Another common use is as additional weight when training at home.

Design of weights

The outer body of the weights is made of dense fabrics of different hardness. Usually made of nylon, leather, polyester. Filling can be bulk or plate.

Bulk ones use sand or metal balls made of various alloys, plate ones use metal plates placed in special pockets.

The plates can be removed, thereby changing the weight of the weighting material. The weights are attached using Velcro, which makes it easy to change the degree of fit to the body.

The benefits of training with weights

CrossFit workouts, aimed at working all the muscles of the body, do not always achieve this equally.

After exercises that cause stress to the body, it is impossible to perform a set of exercises to work out the arms at full strength. The use of weights made this possible.

Another advantage of using weights is the increased load on the arm muscles, which entails increased blood pumping throughout the body.

Also, it is worth noting that weights allow you to work on white fibers, which, as you know, lag behind red ones.

This is not the entire range of advantages, but if you are interested in increasing the effectiveness of your training, then it is worth purchasing and trying this type of equipment for yourself.

Options for modern renovations in a room
How to choose knee bandages: tips, reviews, correct bandaging and bandage application (145 photos and videos)
Heart rate monitor - how to choose the best model, functions and features of choosing a device for beginners and professional athletes

Types of weights

For hands. Attached to the wrists or shoulders, they are used for strength and aerobic exercises, as well as in swimming and martial arts. They can weigh from 300 grams or more.
For legs. Attached to the shins or ankles, they are used for strength exercises, as well as for any other training, such as walking or running with weights on the legs. Leg weights are often used at home when doing shaping and aerobics. Their weight ranges from 1 to 2.5 kilograms.
Belt. Fastens at the waist with straps. It is especially popular among workout enthusiasts when practicing on the horizontal bar or parallel bars, and can also be used when running. The weight of the belt varies from 3 to 10 kilograms.
Vest. They come in different types - some completely cover the torso, others are worn over the shoulders without covering the stomach. Vests can be used in any kind of sports, especially in gaming and martial arts. Vests weigh from 3 to 30 kilograms.
Gloves. Used in boxing and other wrestling sports to train strikes. Weight ranges from 1 to 8 kilograms, but there are heavier models.
Helmet. Attaches like a helmet, tying under the chin. Trains neck muscles and is used in martial arts. A helmet can weigh from 3 to 12 kilograms.

What weight to choose

A person who has never encountered weights is interested in the question of how much weight they should have. You need to increase the weight gradually, so you need to start with the lightest weights.

If you have not previously trained with these equipment, you should first purchase 0.5 kg weights. The total additional load on the body will be 1 kg, since the devices are sold in pairs and are worn on both legs. Then the load can be gradually increased, that is, heavier projectiles can be used.

The increment should not exceed 0.5 kg. A sudden increase in loads can lead to injuries and pain.

The weight increases only after the previous load is no longer felt. Please note that if you experience pain or discomfort during exercise, you need to reduce the weight, or even completely abandon weights, in order to avoid serious injuries.

If you work out in the gym under the supervision of a trainer, he will tell you how and when to increase weight correctly.

Basic criteria for choosing weights

The fabric is tough and more durable, but can rub the skin.
Design - bulk ones are cheaper than plate ones, but over time the filler can spill out due to rubbing of the fabric.
Weight. The optimal load is no more than 5 kilograms. You should not purchase weights that are too heavy, as there is a risk of not being able to cope with the weight, which will lead to a violation of the exercise technique and muscle overload. This is especially important when purchasing weights for children. It is recommended to periodically change the weight of the weights, both up and down. Getting used to weight reduces the effectiveness of training, so it is useful to purchase weights of different weight categories.

Harm and contraindications

Unfortunately, unlike arm weights, leg weights have certain disadvantages and contraindications:

It is not recommended to wear weights for more than 6 hours at a time. They compress key arteries and veins, which increases swelling and can significantly limit leg mobility throughout the day.
It is not recommended to use heavy lead cuffs. Despite their undeniable advantages in the form of successful fastening, fabric and invisibility, they cause lead poisoning.
It is not recommended to practice striking movements while wearing heavy weights. Due to the change in the point of contact with the projectile, and most importantly due to the inertia of movement in the weights, the impulse movement will easily twist your knee joint.
It is not recommended to wear weights for people suffering from varicose veins. The reason is the same as in the first case - pinching of arteries and veins.

Brands of leg weights

Bradex is a nylon and PVC bag filled with metal balls and loose filler. Suitable for both beginners and advanced athletes. Made from quality materials, securely attached to the feet. The disadvantages include an inconvenient clasp.
Original FitTools. The outer side is made of neoprene, which allows it to withstand significant loads. Filled with sand. The edges are lined with reflective stripes. They are securely attached, the fabric does not irritate the skin.
SPROOTS. A set of weights that allows you to adjust the load. Made of neoprene and filled with metal balls. Strong fasteners and high wear resistance.

Banzai. Made from durable synthetic material with padding. Comfortable fastening, good fit. Disadvantage: the fabric wears out over time.

How to choose

When choosing weights, you need to focus on several criteria:

Weight . The main criterion for choosing weights is weight. For beginners, it is better to opt for plate-shaped equipment, in which the weight can be adjusted.
Cuff material . Cuffs are made from a variety of materials, including fabric, nylon, rubberized fabric, jersey, and so on. The stronger the material, the longer the weights will last. The fabric may tear, causing the filling to spill out.
Reliability of fixation . Velcro should stick well, as ease of use depends on this. In addition, higher quality Velcro will last longer.
Convenience . If you buy equipment in a regular store, try putting them on your feet and see how comfortable they are for you.

The comfort of using weights depends not only on the equipment, but also on sports shoes. It should have a durable but springy sole.

Due attention should also be paid to quality. This parameter determines how long the weights can last you, and whether they can easily withstand various physical exercises. Well-known companies often guarantee quality. But the low cost of shells does not always indicate their poor quality. To understand the true picture, just search the Internet for customer reviews. This is not difficult to do.

Brands of hand weights

Torres. Made of nylon and filled with metal shavings. Comfortable and compact, pleasant to the touch.
Lite Weights. Made of neoprene filled with metal shavings. They do not absorb moisture, are firmly fixed, and wear-resistant.
Starfit. Made of neoprene with special inserts that do not chafe the skin. Filled with metal chips, evenly distributed throughout the entire volume. Disadvantage: it can come unfastened due to active movements.
Banzai. Made from high quality leather, they allow you to adjust the load using metal plates. The metal is powder coated to protect it from corrosion.

Application area

It is worth paying attention to this wonderful equipment for those who prefer home workouts.

In addition, if you like to walk in the fresh air and want to combine this with training, then you need to purchase weights. Also, they are suitable for athletes working on the power of their strike.

Brands of weight vests

Adidas. Made from soft fabric, the weights are located at the top of the vest and evenly distributed. There is a zipper and an elastic waistband. The vest can be adjusted according to height and body parameters.
KETTLER. The upper part is made of polyester; weights with metal shavings are placed in separate pockets. The vest is adjustable in height and configuration, fits snugly to the body, is strong and durable.
IRON STAR. Made from high-strength materials, the fabric does not rub the skin. The weight can be adjusted using bag weights filled with steel balls. Universal size, reliable design.
Original FitTools. Made of nylon and steel plates, it consists of two parts, fastened with cables. Adjustable for height and weight, comfortable, durable, weights are attached on both sides.

Types of models

Lamellar. The basis of these bracelets are thick canvas fabrics, on which special pockets are sewn, and metal plates are inserted into them. With the help of such a convenient design, it is very easy and quick to adjust the weight and thereby the load by pulling out and inserting the iron plates. The service life of plate weights is much longer than printed ones, since the rubberized high-quality material does not wear out for a very long time.
Printed. These models are simpler and more primitive. They look like fabric bags containing sand or salt filling. There are also bags with very high density, filled with metal shot or shavings. Their disadvantage is that they are not weight adjustable. To increase it, you will have to buy additional weights. Another drawback is that printed weights wear out over time and the filler spills out of them.

There are also weights for the body, weights for the wrist and arms in the form of gloves or cuffs, for the waist - in the form of a belt, for the torso - in the form of a vest.

Brands of weight belts

Bax. Made of high-strength fabric, withstands intense loads, weight is adjustable using weights. The side adjacent to the body is made of cotton. Disadvantage: weights are not included.
ONEST. Made of nylon, filled with quartz sand, fixed weight, not adjustable. Nice fabric, reliable construction, tight fit.
Banzai. Made of synthetic fabric, stitched inside with soft cotton fabric. Weight is regulated by metal weights. Tight fit, suitable for water sports.

WORKOUT. Can be made of nylon or polyester, the weights are metal cylinders. Suitable for use on summer and winter clothes.

Benefits of Weighted Exercises

This sports equipment is not the most common and popular compared to more familiar equipment, such as a barbell, dumbbells, expander, etc. Let's look at the benefits of systematic training with leg weights.

The first and most important positive effect: they promote effective weight loss. When using this equipment, the load increases, and your body burns a huge amount of calories and reduces fat layers.
When working with weights, your endurance increases many times, your heart muscles are strengthened, and training contributes to the excellent functioning of your cardiovascular system.
The additional load tones your muscles and makes your body more toned and sculpted, which will help get rid of excess problem areas, especially on the leg muscles, buttocks and thighs.
With their help, it is easy to turn a regular cardio workout into a more complex and effective one. Some swimmers use weights during their pool training.
You can greatly diversify your workouts and additionally use many other muscle groups. They can be used not only in classical training, strength or cardio, but also in yoga, Pilates, pair training, running, dancing, etc.
By working with weights, you can form elastic buttocks, slender legs, without squats and lunges. The load is placed on the lower body and muscles, allowing you to improve your figure and many muscle groups, including the back.

After systematic and regular exercise with weights, you yourself will notice the effect of the training and how your performance and health will improve.

Brands of universal weights

Universal weights are suitable for both arms and legs.

Indigo. Made of neoprene, filled with sand. Wear-resistant, high quality, suitable for beginners.
START UP. Made of neoprene filled with metal shavings. Resistant to deformation, fits tightly to the body, suitable for children.
TORRES. Made of neoprene, filled with metal shavings. Nice material, the filler does not roll off. The disadvantage is the narrow strap.
Pro Run. Made of neoprene filled with metal shavings. Durable, comfortable, securely fixed with Velcro.

Purchase

Today, many manufacturers of sporting goods produce leg weights, so there will be no problems purchasing them.

Where can I buy

Weights are considered sports equipment, so you need to buy them in sporting goods stores.

You can buy weights:

in a regular sports store or supermarket;
in the online store.

In a regular store you have the opportunity to touch the shells, but on the Internet you can save a lot. Leg weights are presented in a wide range, ranging from well-known manufacturers such as Adidas to little-known companies.

Photos of weights for arms and legs

Is it possible to run with them?

Although it is widely believed that weights can be used for running or walking, experts still advise against it. “They have the opposite effect - they can overload and injure joints or muscles. This is because weights will interfere with the natural movement of your legs while running,” notes Alvarez.

Instagram content

This content can also be viewed on the site it originates from.

How to make it yourself

Making a weighting agent yourself is not difficult. You will need:

Textile. Nylon or cotton will do.
The straps are 90-91 cm long and 3 cm wide.
Velcro.
Rings.
Cereals or sand as fillers.

Divide the straps, secure them to the rings, place Velcro on the straps. Then take the fabric and sew the straps to it. Be sure to work the edges. Connect the resulting structure with a second piece of fabric, sew the product and fill it with sand or cereal. It is best to first make 4 sections of the same size and fill them evenly. The product is ready for use.