How to deal with weighting?
So, you decided to start playing sports in order to improve physical fitness. But after some time you may be faced with the fact that the body has become accustomed to pleasant fatigue after classes, and the results of training do not affect the values of weight. Visual changes may also not be. In this case, you need to change the approach to training and their intensity.
To achieve the best effect will help special devices - weighting. They are made of high-strength fabric of predominantly natural origin. The weights have hook-and-loop closures that help fix them on the desired part of the body. Superficially resemble cuffs, within which there is a certain amount of bulk material, which gives the weight of the product.
There are weighting agents in which lamellar load-bearing elements are used, their weight can be adjusted independently. In the sports goods market, they are represented by a weight of 0.5-5 kg.The highest quality are rubber goods and goods from high-density cotton fiber.
Types of weighting and their use
Depending on what part of the body the weighting agents are used for, distinguish such types of them.
These kinds of adaptations make it possible to raise the productivity of non-prolonged training. At first they should be used for no longer than twenty minutes, then gradually increase the load time. You can perform simple exercises with weighting for the legs - here you can do without complex complexes, and just walk or run.
Those who have just started are suitable for walking up to 2 kg. Please note that when walking you need to follow her technique, otherwise you can injure the Achilles tendon.
Elevations of legs bent at an angle of 45 ° are effective. To begin with, do ten approaches on each leg.
Also often do an exercise known to many as a "bicycle".
Hand weights are put on wrists. They increase the load on the upper body, but after a workout, the greatest fatigue will be felt in the shoulders and in the upper back.This does not mean that the rest of the muscles did not work, just the most intensive load falls on the listed ones.
Perfectly suited for training in the hall, and for gymnastics at home. Perfectly replace dumbbells.
It is a universal weighting agent that can be used in many sports. Its distinctive feature is that it does not load the spine, because its weight is distributed evenly. It can reach a weight of up to 20 kg.
It is also universal. It was originally developed for the training of fighters from special forces. Today it is widely used in swimming, running, jumping. Weight can vary from 5 to 48 kg.
General recommendations for training
Accessories should be selected based on the individual characteristics of the body and the goals that you set for yourself. How to choose a weighting agent that is right for you?
The mistake is to choose the heaviest inventory, because it no longer means better at all, and the wrong weight will influence the technique of doing the exercises, and can also lead to injury or overexertion. In addition, attention should be paid to the magnitude and intensity of the loads.
The severity of inventory can be increased in view of the growth of the physical abilities of the body, because after becoming accustomed to certain loads, it stops reacting to them.
Before moving on to training you need to warm up: running on the spot; rotational movements of the head, arms, torso, thighs, legs. The time of each exercise is at least 5 minutes. Warm up duration 10-15 minutes. After that, you can start training.
After you start working with equipment, you need to change its weight from more to less and vice versa, because the addiction to static weight reduces the efficiency and benefit of loads.
Another option to work with the inventory is to consistently increase its weight.
What weights are needed for:
- to increase stamina;
- to increase muscle mass;
- for weight loss;
- for the development of strength and impact power.
Who should not use weighting?
Contraindications to use:
- varicose veins, thrombophlebitis;
- diseases of the heart and blood vessels, gastrointestinal diseases, respiratory diseases;
- urolithiasis disease;
- bone fractures;
- damaged joints, sprains;
- transferred operations (within 1 year);
- diseases of the musculoskeletal system with increased bone fragility;
- the last trimester of pregnancy;
- increased body temperature;
- other severe diseases.
It should be remembered that when working with these devices significantly increases the risk of injury.
How to make yourself?
Weights can not buy, and do it yourself. And to do this is absolutely not difficult. For this you need:
- Take a dense matter that does not pass sand. The sand must be clean and dry, without any impurities.
- Fold the fabric in several layers and sew a small rectangular pouch.
- Then fill it with sand to the required weight.
- Sew up.
- Attach velcro or laces to the ends in order to put the product on and fix it on the limbs.
Now that you know how to make your own weights, and how to use them correctly - prepare for the summer ahead!
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