Exercises for girls with weights for weight loss legs, buttocks and hips. Workout at home

If special weights are used when performing exercises for the legs , they will be most effective. Having correctly selected sports weights, practicing regularly, an athlete will be able to achieve a visible result after 2-3 months. Compliance with the technique of performing loads minimizes the risk of injuries during sports.

Types of Weighting

Exercises with leg weights will be effective only if the type of additional load is correctly selected. The equipment used for weights during sports varies in the type of filling, as well as in its shape (depending on what part of the body it is supposed to wear weighting).


Exercises for girls with weights for weight loss legs, buttocks and hips. Workout at home
Exercises with leg weights are effective when performed regularly and at home.

By the variety of its fullness, sports equipment can be divided into:

  • Bulk. Inside such weighting materials there is sand in a tightly packed state. Their main advantage compared to similar sports equipment is their low cost. When buying such a product for its use in regular sports, it is important to consider that it will lose its original appearance after 3-4 months of use – the cloth will wipe off, and part of the sand will spill out of the inside of the weighting compound.
  • Metal. Metal plates are used as a filler, which makes the sporting goods durable and suitable even for daily use. Metal weights are suitable for athletes with any physical fitness, as its weight can be adjusted manually, depending on the type of exercise performed. To reduce or increase the load, it is enough to insert or remove a metal layer from the inner cavity of the weighting agent.

Exercises for girls with weights for weight loss legs, buttocks and hips. Workout at home
Depending on the appearance and part of the body on which the weighting materials are supposed to be mounted , they
can be classified into:

  • Cuffed. Outwardly, they look like bracelets, fixed on Velcro or straps. They are convenient in that they are suitable for people with different sizes of girth of limbs. The maximum weight of such weighting agents varies in the range from 7 pounds (for arms) to 11 pounds (for legs).
  • Gloves. They are put on the hands, when there is a need to increase the load during training in martial arts, to strengthen the blow, as well as increase the endurance of the athlete.
  • Half-length They are fixed on the belt to ensure uniform load during complex training.
  • Vest. It is located on the shoulders of the athlete and is fixed on the sides on both sides by straps, without restricting the movement of a person. The maximum weight of such a weighting agent is 110 pounds.

Weight selection

Exercises with weighting materials for the legs, provided that the weight of the sports equipment is incorrect, can cause injuries, sprains, and even cracks in the bones and joints.

 

So that additional burdening does not have a negative impact on the human body, you should choose it based on the main criteria, among which the main weight plays the main role:

Selection criteria a brief description of
Extra weight Large weighting compounds (from 33 pounds) are suitable for basic exercises or long walking in order to strengthen the cardiovascular system. The average weight ( 22 -33 pounds) should be selected if necessary to increase the load when running a long distance. Minimum weight weights (up to 22 pounds) are suitable for athletes with low physical fitness or for those who want to increase the intensity of training, which implies the periodic training of kicks of various types.
Upholstery It is recommended to choose medium-hard fabric. It will not only be more wear-resistant, but will also allow the weighting material to be tightly fixed on the legs.
Cuff diameter Modern manufacturers offer a wide range of weighting agents of various diameters and sizes. It is necessary for an athlete to make a choice based on his own feelings during the fitting of a sports equipment on his lower limbs.
Type of mount Fitness trainers for the use of weighting in home sports recommend choosing their “wards” sports equipment with clips in the form of belts or latches. Despite the convenience of using Velcro weights, this type of fastening is the least reliable and most susceptible to rapid wear.
The shape of the main part of the weighting Depending on the type of exercise performed, the same weighting agent may cause discomfort and even pain, or be invisible to the athlete. In order not to be distracted by external factors, sports weights should be chosen taking into account the shape of its main part. Classic bracelets are comfortable to wear, but limited to small weights, while elongated weighting agents evenly distribute the load on the legs, but after 20-30 minutes. begin to squeeze the calf muscles of the athlete.

A set of exercises with weighting legs for weight loss

Exercises with weights for the legs can be used by the athlete in home training to both reduce the amount of subcutaneous fat and to strengthen the muscles of the lower extremities, giving it a relief and increasing overall endurance.

To effectively transform the appearance, professional fitness trainers recommend that “amateurs” evenly distribute the load, working out all the major muscle groups within one session.

Cardio Exercises with Leg Weights

Start your home workout with cardio exercises. They will warm the muscles, speed up blood circulation and set the heart rate for further exercise. The most effective exercises of this type, involving the use of a weighting agent, are:

Exercise The technique of its implementation
High Hip Running
  1. Take a vertical position of the body, after putting on the weights in the ankles; straighten your back; breast forward slightly; raise the chin.
  2. Bend your arms at your elbows and set your forearms in front of you at stomach level.
  3. Keep feet apart from each other at a distance equal to the width of the shoulders.
  4. Alternately raise th
    e right and lower extremities, touching the back of the hand with the knee while maintaining the fastest pace of the exercise.
Burpy
  1. Stand up straight; legs should be located as close to each other as possible; leave your hands free along the body.
  2. On the exhale, jump, tearing the limbs off the floor as high as possible. When at the top, perform a clap above the head, leading the upper limbs up through the sides.
  3. Without lingering in an intermediate position, take a horizontal position, evenly distributing the mass of the body between two reference points: the back of the palms on the floor and the feet on the fingers.
  4. Perform push-ups while maintaining a straight line in the body.
  5. Repeat steps 2 – 4 as many times as necessary.
Rock climber
  1. Lie down on the floor.
  2. Tear off the body from the supporting surface, distributing the weight between straight arms resting on the floor and legs.
  3. Bend the right leg, and press the knee to the chest.
  4. Return the right limb to its original position (PI) and do the same with the left foot.

Exercise is performed at the fastest pace. Small jumps during the change of bent legs are permissible and do not affect the quality of the load.

Deep squat jumping
  1. Take a vertical position of the body; put your feet as close to each other as possible; place your hands on the belt.
  2. Bend the knees and bring the buttocks as low as possible to the floor, without tearing the heels off the supporting surface.
  3. Jump as fast as possible, without stopping in an intermediate position, moving from a lower position to an upper position.
  4. Perform steps 2 to 3 as many times as necessary.

Abdominal Exercise

Exercises with weights for the legs can be used as an auxiliary load for working out the muscles of the press. The simultaneous strengthening of several parts of the muscles promotes an even distribution of the transformation of the appearance of the athlete, as well as maintaining the cardiovascular system in good shape.


Exercises for girls with weights for weight loss legs, buttocks and hips. Workout at home

Exercise The technique of its implementation
Bike
  1. Take a horizontal position, choosing the floor as a supporting surface; push your back to the floor as much as possible; bend your legs at the knees and place your feet on the floor; Leave your hands free along the body or put behind your head.
  2. Tear off the lower limbs from the support and raise them so that a 90 degree angle is formed in the knee joint.
  3. Extend the right leg, bringing it as close to the floor as possible. At the same time, the left “holds” a right angle at the knee.
  4. Return the right foot to the IP.
  5. Repeat step 3 by doing the same with the left foot.
  6. Repeat steps 3 – 5 as many times as necessary, while observing the pace of the exercise “above average”.
Vertical scissors
  1. Lie on the floor, face up; press your back to the support; to extend the legs in a natural position, without spreading them to the sides; Arms should be placed along the body.
  2. Raise the lower limbs above the floor, moving them in this way to the IP.
  3. Raise the right leg to form a perpendicular in relation to the left leg remaining in the PI.
  4. Lower the right leg to the level of the left, and then raise the left limb, forming a right angle from the right.
  5. Perform steps 3 – 4 as many times as necessary at a fast pace.
Leg rotation
  1. Take a horizontal position; press your back to the support; place your hands behind your head; stretch the legs, bringing them as close to each other as possible.
  2. Tear off the lower limbs from the floor by 3’9 inch, bringing them in this way in the IP.
  3. Perform a circular motion to the right with your feet in the air, without touching the floor at a lower point.
  4. Change the direction of rotational movements of the lower extremities.
Butt lifts while raising legs
  1. Lie on your back, choosing the floor as a supporting surface; hands should be placed along the body; stretch your legs and bring them as close to each other as possible.
  2. Raise the lower limbs, slightly leading them towards the head, while tearing the buttocks off the floor as high as possible.
  3. Lower the buttocks to the floor, and then slowly return the legs to the IP.
  4. Repeat steps 2 – 3 as many times as necessary.

For buttocks

To study the buttocks with weighting agents on the legs, exercises are used that imply the location of the athlete, both on the floor and standing on it.


Exercises for girls with weights for weight loss legs, buttocks and hips. Workout at home

Correctly combining the multidirectional load, you can achieve the transformation of the body after a month of regular exercise.

Exercise The technique of its implementation
Abduction of the bent leg
  1. Stand facing a chair, the height of which should not exceed the level of the abdomen of the athlete; place the back of the palms on the back of the chair, taking the piece of furniture as a fulcrum; straighten your back; put the feet as close to each other as possible.
  2. Without changing the position of the upper body, bend the right leg in the knee, and then take it back as much as possible increasing the distance between it and the floor and slightly pushing the body forward.
  3. Lower the leg without placing it on the floor.
  4. Repeat steps 2 – 3 as many times as necessary.
  5. Change the leg and do the same with the left foot.
Legs straightening
  1. Turn to the table (reference point) with your left side; l
    ean lightly on the used piece of furniture with your left palm on it; straighten your back.
  2. Bend the right leg at the knee and raise it as high as possible above the floor, moving it in this way to the IP.
  3. Without shortening the initial distance between the foot and the floor, straighten the right foot forward.
  4. Return the right limb to the IP.
  5. Repeat steps 3 – 4 as many times as necessary, and then put your right foot on the floor.
  6. Perform steps 2-5, using the right leg as the supporting limb, and the left leg as the “working limb”.
Mahi feet on all fours
  1. Get up on all fours, distributing the weight of the body between straight arms resting on the back of the palms and the legs located on the knees; straighten your back; look in front of you.
  2. Straighten the right leg and take it back, after which, without bending, tear off as high as possible from the floor.
  3. Lower the limb to the floor and perform the swings as many times as necessary.
  4. Put the right foot to the left, returning it to the IP.
  5. Straighten and pull back the left limb, and then do steps 2 – 4 as many times as necessary.
The donkey kicks left / right
  1. Get on all fours; straighten your back; to look in the direction of travel.
  2. Without changing the bend angle of the right leg, take it to the right due to the muscles of the lateral surface of the thigh.
  3. Perform the required number of repetitions, and then return the right limb to the FE, and repeat step 2, using the left leg as the working leg.

For the hips

Weighting compounds are also recommended for use when performing exercises to study the lateral and inner thighs. For this, sports equipment, as in other cases, is enough to fix on the lower part of the legs.

Exercise The technique of its implementation
Rear foot movement
  1. Take a “all fours” position; straighten your back; look down to the floor.
  2. Pull the right leg back, moving it in this way to the IP.
  3. Tear the right leg off the floor and place it behind the left, without bending at the same time.
  4. Touch the tips of the fingers of the floor, after which, without pausing, move the right leg to the side of the right side, making sure that it remains as straight as possible during the change of position.
  5. Repeat steps 3 – 4 as many times as necessary.
  6. Put the right foot to the left. Repeat steps 2 – 5, using the left leg as the working leg.
Leaving legs to the side
  1. Take a vertical position; feet as close as possible to each other; straighten your back; place your hands on the belt; raise the chin.
  2. Take the right foot to the side, controlling that at the time of the change of position it remains straight. Having reached the highest point when lifting the right limb, lower it down without touching the floor.
  3. Repeat step 2 as many times as necessary.
  4. Change the working leg to the left, and the supporting leg to the right.

Walking and running with weight loss weights

Walking and running with weighting agents on the legs not only contribute to weight loss, but also strengthen the heart muscle and respiratory system, as well as stimulate metabolic processes in the body.

During this type of cardio training, the athlete works out the soleus muscle, calf muscles, anterior and posterior thigh, press, ankle, as well as a muscular corset supporting the spinal column.


Exercises for girls with weights for weight loss legs, buttocks and hips. Workout at home

The advantages of the weights under consideration include:

  • minimum time spent on cardio training to obtain maximum results;
  • integrated study of the main muscle groups;
  • significant acceleration of the fat burning process (calorie consumption increases up to 5 times).

Despite the proven effectiveness of walking and running for weight loss, this type of exercise has several disadvantages, which must be taken into account in advance of training:

  • the need for muscle training (for this, fitness trainers recommend that beginners start running regularly about 6 months before the proposed introduction of weighting agents into the training program);
  • the presence of contraindications (the main ones include hypertension of 2 and 3 degrees, diseases of the heart and bone system of the body);
  • negative effects on the joints;
  • high risk of injury (possible in case of improper selection of sports equipment).

Different types of weights are the most versatile sports equipment. Depending on the result that the athlete wants to achieve with his workouts, he should fix an additional burden on his arms or legs, and then perform standard exercises aimed at working out specific muscle groups.

With regular loads, the result of this type of training will be noticeable after 1-2 months of training at home.

Home Workout Video with Leg Weights

Exercises for slim legs:

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