How to make weights yourself - instructions with photos

Sketches

Before you start working, you should figure out in your mind what this sports equipment will be like. Shape, size, color, additional parameters - all this should be taken into account in advance. You still need to start with yourself. The work begins with a tailor's meter and a mirror. You should carefully measure your body parameters: neck girth, chest girth, length. But don't forget about a small reserve. When performing a sports exercise, a weighted vest should not hinder movement. Therefore, it is worth adding a few centimeters to the resulting dimensions. Again, don't be too zealous. Under no circumstances should the vest hang loose. In general, as in any matter, the golden mean is important here. Still, it is better to write down the received data in a table so as not to forget.

Job profile

A weighted vest can be used by any athlete. It is suitable for all types of exercises. You can run with it. In a big city, where there is nowhere to go fast, a weighted vest will become a panacea for joggers.

With him, it is not quantity that is important, but quality. A weighted vest is suitable for pull-ups, push-ups, parallel bars, and in general, exercises involving your own weight. It will complicate the task, thereby improving the result. There are many more options for how and where you can use this vest. Its usage profile has no limits.

How to use weights

Why do you need to make leg weights with your own hands or buy ready-made ones? Because these devices allow you to burn fat and build muscles more effectively. During training, they increase the load with their help. It is best to use weights during strength training aimed at individual muscle groups. Usually these devices are useful for squats, swings, lunges

But during cardio loads they are used less often and with increased caution, because improper use of weights can cause injury

If you want to exercise effectively and safely, then you need to know not only how to make leg weights with your own hands, but also the technique of using them. These devices should be used in the area above the ankle. This arrangement provides optimal load when moving the legs. As a result, the effectiveness of training your buttocks, thighs and calves will increase. If you exercise with additional weight for a long time, gradually increasing it, this will lead to muscle building.

Don't forget how important it is to use weights correctly. If you attach them to the wrong place, there is a risk of injury to joints, ligaments and muscles.

This probability is especially high while running.

Other Easy Ways to Make Ankle Weights

We bring to your attention another simple way to make leg weights with your own hands. You will need high socks and bulk filling - peas, beans or beans. You need to do this:

• Measure out two equal portions of filler, 450-680 g each. If you take beans or beans, then this amount will just fit the size of the sock;
• Tie a knot at the bottom of the sock. Add one part of the filler. Then tie the sock at the top. As a result, the filler should appear in the middle of the sock, and equal free parts should remain below and above, which will act as ties.
• Tie the sock around your ankle, tying off the loose ends.

Self-made devices will allow you to train effectively even at home. first, make yourself light weights, and then gradually, as you get used to the load, make new, heavier devices, or simply add new pairs of weights

Remember to exercise caution when exercising with additional stress, especially if you have joint problems. We hope that these tips will help you exercise effectively, safely and at no extra cost.

httpv://www.youtube.com/watch?v=embed/R5y6Y2TqVE8

Making a rod

How to make a barbell at home? We offer several simple methods.

Method one

You can make a barbell from sand and ordinary plastic bottles. Here's what you'll need:

• plastic bottles with caps (volume depends on the desired weight);
• electrical tape or tape;
• sand;
• a durable shovel handle or metal pipe;
• two lids from canisters or five-liter bottles;
• plasticine.

1. First you need to fill the bottles with sand and screw them tightly. The number of containers will depend on the desired load.
2. Then you can go in two ways. First option: connect three or four bottles together by wrapping them with electrical tape or tape. You will get a kind of volumetric disk. A homemade barbell will be placed in the hole formed between the containers.
3. The second option is more complicated, but it will allow you to make separate homemade pancakes and increase the weight if necessary. Take a couple of bottles, place them next to each other and wrap them with tape several times around the entire perimeter, running it along the lids, sides and bottoms. There will be a hole between the covers intended for putting on the bar.
4. Next, you should make some kind of plugs for the neck, which will reduce the risk of accidental slipping of the discs. Take a large canister lid, fill it with plasticine and place it on the edge of a metal pipe or shovel handle.

Tip: instead of sand, you can use water or, for example, small stones.

Method two

A homemade barbell can easily be made from empty paint cans. Prepare:

• two tin cans of paint;
• cement and water;
• metal pipe;
• drill and bit.

1. First you need to measure the diameter of the pipe and select the appropriate drill. Next, drill one hole in each jar, approximately in the middle on one side. The holes should be located at the same level.
2. Place a metal pipe into the prepared holes.
3. Prepare the cement mortar by mixing the powder with water in the proportions indicated in the instructions on the package. Fill the jars with this mixture, adhering to the desired planned weight.
4. Now the cement must dry completely so that the discs become rigid and the bar is securely attached to them.

How to make your own leg weights

Of course, first of all we will need tools and materials.

Tools and materials

The materials we need are: a bicycle tube, sand, thick wire or electrodes (plastic latches will do), a meter of chain, two carabiners. The tools we need are: pliers, a file or sandpaper, superglue, and possibly various small tools.

Manufacturing

I had a whole, unnecessary inner tube from a small Tisa-type bicycle, and that’s what I used. If you have a large camera, for example, for “Ukraine”, then this is even better. I divided the chamber into two even pieces and cut out the spool. I also divided the existing chain into two parts - I used an electric sandpaper for this, but you can also divide it with an ordinary hacksaw.

Next we need to make loops that will be attached to the camera, and to which we will attach carabiners and chains. To do this we need several electrodes or wire of suitable thickness. I had old, unnecessary electrodes, I removed the coating from them and cleaned them a little so that they looked decent. Next, take pliers and bend the hinges. The connection should be on the main hinge bar, which will be covered by the camera. You can cut the electrodes on the same machine or with a hacksaw. Do not forget that the main bar of the loop (where we will have a gap) must be no less than the width of the chamber.

Let's continue. I hope you still have the desire to learn how to make leg weights with your own hands. Next we clean the camera. At first I wanted to glue it with a special glue for rubber, but when it came to gluing itself, I realized that this was not a very good idea - it is not very suitable for our purposes. Much more effective is superglue. You can clean the camera with either a file or sandpaper, but even if you don’t have anything to clean it with, you can just wipe it thoroughly with alcohol or cologne to keep it free of dirt. The pieces of the camera that we cut are, let's say, flattened, and this is how we will connect them - side to side, which touch in a free position. We need to clean not only the top, we clean the area that we will apply and on which we will apply, but we also need to clean the middle.

To begin with, we glue the middle (a few centimeters from the edge), squeeze out the glue and squeeze well. To make it stick well, you can put a weight on top. We put the camera on the block, another block on top, and then a weight on top. The glue may flow out under pressure, and the chamber may stick to the wood, which is undesirable, so there should be a paper layer between the bars and the chamber during gluing.

Next we thread the glued edge into the loop we made, bend the camera and glue it together. The loop will be on the bend of the camera. Glue can be poured not only onto the camera, but also onto the loop itself - let it be glued to the camera.

First, we process one side of each chamber, since we will also pour sand into them.

Next, we pour sand into the chambers, but not to the very top, since we will still need to clean and seal the edges. Then, in fact, we clean it and glue it together, just like the first two sides. But there is one interesting point. I folded the existing pieces of chains in half and put the ends on the loops, and secured the loops to the camera with the chains. This, firstly, was done to make it heavier, and secondly, in order to compensate for the length if it was not enough. That is, if the carabiner does not reach the second loop, then I simply throw it over the chain links. But I miscalculated a little, and, by and large, I didn’t need the chains, so I took them off. Of course, it is better to adapt the chains later if there is such a need, and for this you can use small carabiners, or simply loosen the chain and put it on the loops.

Now you know how to make leg weights. As you can already understand, these weights are wound around the legs and connected with carabiners. It's simple.

These weighting materials have both advantages and disadvantages. The advantages are that they are quickly made, and to make them you don’t need a lot of time or expensive materials. The main disadvantage is that you can’t run in them - they are exclusively for training on the horizontal bar and uneven bars, and they are also not as comfortable as fabric weights that fit tightly around the leg. But in general, the equipment is not bad - you can train.

These weights weigh 1 kg each. Yes, the weight was light. But, if you have a camera from “Ukraine”, then I think that the weight will be about 2 kg each.

I would also like to recommend the following blog articles:

1. How to build muscles with dumbbells
2. How to pump up your shoulders at home
3. How to pump up your body in a month
4. How to pump up your arms at home

Manufacturing of weights

Making weights at home is also quite possible. Two options are described below.

Option one

This method will allow you to make hand or foot weights for women. You need to prepare:

• durable plastic bags or balloons;
• a pair of well-stretching unnecessary, but not torn socks (for example, not having a pair);
• sand or plasticine;
• needle and thread.

1. First you need to form the internal parts of the weights. To do this, fill strong bags or balls with sand, tie them and form a kind of sausage. You can make one long “filling” for each weight, or two short ones.
2. Place the inner part in the sock, cut off the excess parts and sew the edges.
3. The weighting material is ready: due to the elasticity of the material from which the sock is made, it will stretch well and be easily put on a hand or even a woman’s leg.

Option two

Leg weights can be made from old jeans. You will need:

• old and unnecessary jeans, preferably stretchy and with good stretch;
• resealable packaging bags or ordinary plastic, but dense bags;
• sand;
• scissors;
• needle and thread.

1. Fill the bags with sand and tie them well. You should get some kind of elongated and not very voluminous pads of the same size.
2. Measure the length of the bags to determine the size of the weight case. Multiply the resulting figure by two, add two or three centimeters to it for allowances.
3. Measure on the legs of your jeans the number obtained as a result of the calculations described in the previous paragraph. Cut off the pieces.
4. Fold the cut pieces of the legs in half and place the bags in them. Sew the edges of the denim cover, or better yet, sew it on a machine for reliability.
5. To separate individual weights, you can make one line between them. Also at this stage, you can distribute the bags so that the devices are convenient to put on and use. For example, you can leave free spaces between them.

Why running with additional load?

To increase the effectiveness of any physical exercise, including running, you need to add variety to your workouts and modify them to suit your physical abilities. The following methods serve as tools for increasing the complexity of running training:

• Running with changes in speed (for a while);
• Running with lengthening distance;
• Changing running tactics (alternating fast and slow paces);
• Running on altered terrain (uphill);
• Running with weights.

This is interesting

• Running with dumbbells, learn from our article how to properly run with dumbbells in your hands
• Quotes about running, read aphorisms and proverbs about running if you are looking for a boost of motivation
• What is doping? What doping for running can you get from a pharmacy?

Instructions with photos on how to make weight bracelets for arms and legs

We will devote our main story to how to make leg weights with your own hands.

What you need for work: materials and tools

The basis of weighting materials is high-quality material. It should be very durable, dense, not cause skin irritation and absorb moisture. Of the ready-made fabrics, the so-called ripstop is best suited (the name comes from the English word ripstop: where rip means to tear, stop means stop). This material is used for sewing protective military and hunting clothing, parachutes, and backpacks. The peculiarity is that even when cut, it does not diverge - thanks to a special technology of weaving threads. You can buy such fabric in sports equipment, fishing and hunting clothing stores. Ripstop weights will last a long time, but purchasing fabric is also an additional expense.

Rip-stop fabric is reinforced with synthetic thread and does not get wet

• fabric 2x1m (with extra seams) or both legs of jeans,
• slings (belt tape) width 3 cm, total length 240 cm - sold in equipment stores;
• Velcro of the same width (sold there), 1.7 m is enough;
• ready-made metal buckles (you can make it yourself);
• wide tape;
• plastic zipper bags 6x10 cm;
• durable synthetic threads;
• dry sand.

Tool:

• sewing machine (you can sew by hand, but it will take a long time);
• tape measure or ruler;
• scissors;
• needle.

We provide you with technology for weighting materials, where the filler is sand. It can be replaced with any other material (rice, millet, lead or steel shot, bearings, metal plates of the same size). The main thing is that all filled bags have the same weight within 1-2 grams. If you have scales, this is easy to achieve.

If they are not available, use a measuring container - a spoon, a lid and pour the same amount of filler everywhere.

If you pour sand into 6x10 cm bags, as in the photo, then the weight of each bag will be 150 grams. There are 10 sachets for 1 leg weight, that is, its weight will be 1.5 kg. This is enough for the first time. By adjusting the amount of filler, you can make any desired weight - with fractions and up to 5 kg.

Step-by-step production

1. Pour the same amount of sand into the bags, clean the clasp and close the zipper tightly. Since it can open from repeated use, we also secure each bag with wide tape in two layers, perpendicular to each other. The edges should protrude 1.5-2 cm beyond the bag.
2. We cut the sling into 4 parts of 30 cm each. Stepping back 3 cm from the edge, sew in the buckle. You need to flash it several times.
3. We cut off 50 cm from the Velcro, and cut 1.2 m of the Velcro into 4 pieces of 30 cm each and attach it to the sling immediately next to the buckle.
4. We also cut the remaining 50 cm into 4 parts of 12.5 (13) cm each and sew them on, starting from the other end, but on the same side. Velcro should be at different ends of the belt on the same side. They should be placed end to end, not overlapping. Excess - cut off.
5. We spread the fabric and mark 34 cm in height (5 bags of 6 cm + 4 cm for seams between them). We don’t cut it to length yet.
6. We place the bags on one side and make chalk markings between them. Take the second part, overlay it and stitch it in the center.
7. On one side we sew belts onto the 3 outer cells. In places near the buckles, seams should be made 4-5.
8. We line up the cells from the center.
9. We insert the bags and sew weights on the sides. Duplicate all lines.

The leg weights are ready. Do the same for hand bracelets, but place the bags in one row.

Homemade weight vest

Making a weighted vest with your own hands is more difficult, but it is possible. For this purpose, you can use any ready-made durable vest and sew pockets for filling inside. It can be in the form of fabric bags with shot, bearings, nuts, or the same sand or metal plates.

If you want to make the entire vest yourself, you need sewing skills and the ability to make a pattern.

Pattern drawing

How to make a weighted vest yourself is shown in detail in the video. You will need to make a pattern using the following measurements:

• Neck circumference – OS.
• Chest circumference OG.
• Vest length – D.

Initially, the pattern is made from paper or cheap fabric.
You need to grab it with threads and try it on. It is important that the vest sits tightly on the torso and does not dangle. After the pattern is refined, it is transferred to the fabric. A vest is sewn from the cut out parts. All seams must be made closed, double (seam stitch). First of all, fasteners are sewn onto the finished vest. The most effective type is made from Velcro tape with buckles - this way the vest can be adjusted depending on the underwear.

The final stage is sewing on pockets for weights. Depending on its type (cylinders, plates, bags with filling), the shape of the pockets and valves for them is cut out (so that the weights do not fall out during sudden movements and tilts).

Pockets must be calculated taking into account the volume of the weight (a third is added to their width), plus 1.5 cm on all sides for the seams.

The pockets are sewn on the front side using a double seam. The flap is equipped with Velcro or a button for secure fastening.

A homemade weight vest is no worse than a branded one, but almost 10 times cheaper.

If you decide to play sports, but there is no money for equipment, this is not a reason to be upset.

Some sports equipment can be made independently from scrap materials.

Choosing the weight of weights

Weight is the main point that you should pay attention to when choosing this type of sports equipment. For beginners, it is advisable to use weights weighing up to 5 kg

More weight is used only by professional athletes.

During regular sports activities, you need to gradually increase the weight of the weighted cuffs. This can be done using additional metal plates if the weighting material is of the plate type.

Or, if any bulk material is used as a load, buy an overhead component of greater weight.

Weights can have different purposes. They can be used:

• For walking and running. Their weight should not be more than 2 kg with an initial load of 0.5 kg. They are attached to the ankle.
• For strength training. Weight selection is carried out on an individual basis.
• For aerobics and fitness classes.

About exercises in a vest

You shouldn't run for long in a vest, more for endurance, uphill, short distances no more than three kilometers, running up stairs, obstacle courses. While running, you can perform various manipulations with your legs; after running, you can go to the “ladder”: one push-up, one jump, ten steps, two push-ups, two jumps, ten steps, three push-ups, three jumps, ten steps.

If it is possible to find a hill with clay or squeak and try to overcome your time record each time, then we were driven so hard and for a long time in the army, for which many thanks to my sergeants!

In a vest, you can climb a rope stretched horizontally or suspended vertically, also lying on your back or face up in an armored jacket, tying the rope to the wall horizontally, pulling yourself towards the wall while sliding on the floor, horizontal bar, parallel bars, push-ups, jumps.

Wearing armor (vest) allows you to play with your opponent to see who can push who out of their place or off the bench.

In an armored vest, you can use a sports bench to perform many exercises, jumping, skipping, crawling on the bench. You should not chase weight, gradually with the arrangement, fight against time.

After the armor plate they will stretch well.

Hand weights

First manufacturing method

It’s worth noting right away that this is the most difficult method presented, and therefore you will need to try. It is advisable to have a sewing machine at home, because this will speed up the process significantly. But you can do everything with your hands.

To make your own weighting materials, you need to use the following materials:

1. Four pieces of fabric. Nylon or cotton will do. The length should be 33 cm and the width 13 cm.
2. The strap is 91 cm long and 2.5 cm wide.
3. Rectangle or ring with dimensions 2.5 by 5 cm.
4. Velcro. Many people wonder how to make Velcro at home. In this regard, I would like to say that this is not such an expensive material that you would bother too much and try to make it yourself. It’s much easier and faster to go to the first clothing accessories store you come across and buy.
5. Rice or sand. You can also use any other material that will be used as a filler.

It is necessary to accurately measure two piles of filling material that will be located inside. Each section that is filled to the top will ultimately give 0.5 kg of weight. The same must be done with sand if you choose such a filler. If you want to gain more weight, then you should increase the fabric width.

We also recommend reading: How to play rubber band on your hands Drying your hands How to cook quinoa What is Body Combat

httpv://www.youtube.com/watch?v=embed/VZWgTMFwDfg

Strap and clasps

1. We cut the belt into two parts of 45 cm each. We melt the edges with fire, and then fasten the ends well. This will prevent the straps from wearing out.
2. We adjust 2.5 cm of each end of the belt.
3. Place the ring in the fold.
4. We take the Velcro and place it at the opposite ends of the belt from the ring in the center of the strip. First you need to attach one Velcro, and then the second, which is installed with the wrong side down. Sew both Velcro strips into place.
5. Take two pieces of fabric. In the center of the first we sew the finished belt, which already has Velcro.

Sports mask for running: imitation of high altitude conditions

httpv://www.youtube.com/watch?v=embed/1ZodGiUyROw

Sewing the fabric

1. Take an unused piece of fabric and place it on the one that has a sewn belt.
2. We fasten the belt in the center so that it does not fall into the seam.
3. We sew 3 edges of the material with a running stitch, and leave the wide edge free.
4. Turn the fabric right side out and check that all the flaps are sewn evenly.
5. When you are convinced of its reliability, you can thoroughly sew the fabric, but make sure that the belt is not sewn on.
6. Press everything down well.

Sections and corners

1. Place the workpiece face down.
2. We find the center of the future weighting material and mark it.
3. Now we look for the centers of each half of the weighting material and mark everything.
4. We divide the resulting fabric using zip ties so that we end up with four even sections.

httpv://www.youtube.com/watch?v=embed/dhUr4lltMj8

Filler

1. Fill all free sections with sand or rice. The main mass should be away from the seams.
2. Don't try to stuff rice into every corner. After all, in this way the weighting material will bend poorly.
3. We distribute the filler very well throughout the pocket.
4. Sew up the hole. Position the seams so that they are as close to the edge as possible.

The weighting material is completely ready, and you can try it out during training.

Using the same method, you can make your own vest for weights. Identical pockets are sewn in the same way. There is no need to sew the vest itself entirely yourself. All you have to do is find an old, durable shirt or jumper and add pockets to this clothing. People who were interested in how to sew weights with their own hands will be able to create a vest without any problems, since they now have the necessary information.

httpv://www.youtube.com/watch?v=embed/eu_WUc43VoA

Second way

They can be used very successfully during squats. These weights are used to do swings or lunges, and are also worn when drying hair or preparing food. When various movements occur, weights work on the figure.

With this option, they can be made in just 4 steps, and you don’t need to have any seamstress skills.

Necessary materials:

• several long socks;
• rice;
• plastic bags.

Manufacturing:

1. Collect the dry rice and pour it evenly into two plastic bags.
2. We twist the sealed bag and place it in a sock.
3. Now we take scissors and cut off the ends of both socks so that they can be used as a tie.
4. We put on weights and start moving.

Push-up programs and techniques for boys and girls

How to sew real weights

This method of making weights for arms and legs cannot be called extremely simple. You'll have to show some sewing skills. But it allows you to make devices that are in no way inferior in convenience, comfort, appearance and functionality to store-bought models. You will need:

• Four pieces of nylon or cotton, 33x13 cm;
• Braid, width 2.5 cm – 91 cm;
• Rings or rectangular fastenings, from 2.5 to 5 cm;
• Velcro, about 10 cm;
• Filling – sand, rice, etc.

These weights will provide you with half a kilo of extra weight per section. If you require more load, then you should use wider pieces of fabric.

First you need to make the fastenings:

• Cut the prepared braid in half, singe the sections so that the threads do not fall out of them. This will prevent rapid wear;
• Fold the ends 2.5 cm. Thread the rings into the resulting loop and sew the ends of the braid;
• On the side opposite the ring, place the Velcro in the center: one part on one side, the other part on the other side. Sew on the Velcro.

The straps with clasps are ready. Now they need to be placed on pieces of fabric, which in the future will turn into weights for arms and legs. You can buy suitable material at any store. A strap is sewn onto one piece in the central part. Then we continue working:

• Sew a flap with a sewn strap and another piece of fabric on three sides. Make sure that the strap does not get caught in the seam. One side should be unstitched;
• After this, you need to turn the resulting bag inside out to make sure that the seam is even;
• After this, you can sew the fabric on a machine. Don't forget that you don't need to sew on the strap.

Now you need to divide the resulting bag into sections. To do this, place it with the wrong side up and ahead of the center vertically. Then similarly determine the center of each of the two halves. Mark the points found. Divide the bag into four equal sections according to the marked points. Sew on a machine. After this, you need to fill the resulting sections with the selected filler. You don't need to fill the bag too full. The main part of the sand or rice should lie more or less freely in the section, and not get into the seams and corners. Make sure that the filler is distributed evenly. After this, carefully sew up the free side. DIY leg weights are ready! They are suitable for limbs of any thickness, are attached comfortably and securely, and do not create inconvenience during exercise. This is a rather painstaking way to make leg weights with your own hands, but the effort and time spent will pay off, because a handmade product will be in no way inferior to those sold in stores at an impressive price.

Some useful tips

To make the use of weights as comfortable and easy as possible, and to ensure that the resulting device lasts a considerable time, you should always use a reliable bag in which the crumbly form is placed.
This way the fabric will not come into contact with the fillers, and therefore it will last longer and will not wear out. Another important point is what material is chosen as an aggravating element. In principle, any crumbly substance will do, but some options will be much better than others. And you should not choose materials as a filler that can injure the skin or other parts of the body. Such fillers include various sea stones or non-crumbly materials.

httpv://www.youtube.com/watch?v=embed/QmnLbnm-2N0

If you want to use salt, it is better to buy the option that says “Extra” on the package. This is explained by the fact that this salt has a softer structure. In this case, you still need to use a bag, since the material will not spill out from it alone. In addition, this way you can avoid skin irritation.

It is necessary to ensure that the weight is the same for both limbs. This way you can avoid overexertion, injuries and other unpleasant sensations. You should start training with a small weight, and then gradually increase the load.

If you use a disposable weight, you should not attach it to your leg with tape. It will be very difficult to unhook it after training, and if you tighten the limb too much, numbness will occur. Needless to say, how painful it will be for guys who don't bother shaving their legs to remove the adhesive tape.

As you can see, there are several ways to make weights that can be used by anyone with different sewing skills. A homemade weighting device can make training a real test of strength, especially if you perform exercises such as leg raises and leg raises. Light weights should be used first.

Start by making slow movements as you practice, but be very careful. If there are any problems with the knee joints, as well as the ankle and hip parts, it is better to consult a doctor before starting your workouts. You should not use such weights when walking, as they can lead to injuries and sprains.

It is not at all necessary to buy various expensive equipment, since now you know how you can make weights for your arms and legs at home.

The beauty of home-made weights is that the quality of weights will not be inferior to store-bought ones. You can choose absolutely any weight. In this way you can save money and get a good thing that you will be proud of, because it was made yourself.

httpv://www.youtube.com/watch?v=embed/04D0ZReqEv4

Recommendations

1. Adequate weight should be used to ensure a suitable load without overexerting yourself. To do this, take measurements during the manufacture of the projectile to achieve the ideal mass.
2. Choose exclusively durable and reliable materials, since the quality of the equipment directly affects safety during training.
3. Take care to secure all elements of the sports equipment so that during exercise they do not accidentally fall off and injure you.

Now you can make weights and a barbell with your own hands and avoid the cost of sports equipment.

The era when, in order to achieve the required shape, it was necessary to use rather inconvenient and heavy equipment and exercise equipment, has long passed. Today's visitor to gyms and fitness studios has access to almost everything to ensure maximum comfort during training, not to mention the widest range of devices for effective training at home.

Along with exercise equipment, yoga mats and fitballs, special bracelets that provide increased load on certain muscle groups are no less popular. By and large, it is not difficult to buy such devices - today's sports goods market offers a huge selection of aids. However, it is not at all difficult to make your own hand weights.

Cons of running with weights

Since weights increase the runner's weight, they create additional stress on his musculoskeletal system: the risk of injuries to the feet, joints, and knees increases. The meniscus, the cartilage shock absorber of the knee joint, is especially sensitive to increased load; damage to it can lead to serious problems and long periods of rehabilitation.

This is important If you experience discomfort, pain in your legs or knees, immediately contact a qualified specialist, undergo the necessary examination, and take the treatment prescribed by him. Do not trigger a possible disease and do not self-medicate

Pros and cons of training with weights

It must be remembered that using weights to build muscle is a bad method.

The positive aspects of weights are as follows:

• They help you shed extra pounds faster because they increase your overall exercise, which leads to burning more calories and reducing body fat.
• Increases endurance and improves tone.
• Promotes muscle definition, strengthens the shape of the legs, buttocks and the muscular frame of the back.
• Improves blood circulation and heart function.
• Increases the technicality of exercises.

There are no disadvantages to weighting materials. The main thing is to use them without violating safety precautions and without neglecting the rules for their use.

The use of weights by children under 14 years of age is strictly prohibited.

Making your own leg weights

Materials and tools:1. Fabric.2. Sand.3. Slings.4. Zippers (zip-locks) – sealed bags.5. Scotch tape for packaging.6. Threads, buckles, Velcro. As for buckles, you can buy them, make them yourself, or detach them from old unnecessary things (for example, a briefcase, a bag). 7. If the Velcro straps will be made manually, then you should stock up on pliers, wire, tongs or a grinder.8. Sewing machine.9. Needle.10. Scissors.11. Ruler.

Procedure: If sand is chosen as the material for weighting, it must be thoroughly sifted and, if necessary, dried. After it has acquired the desired appearance, you need to pour it into zippers. The easiest way to do this is with a bottle cap.

It is important to ensure that each package contains the same amount of sand. If you have kitchen scales, this will not be a problem. If there are none, then it’s okay - you just need to use bags of the same size

10x6 cm is recommended. When placing sand, it is important to ensure that it does not get into the latch, otherwise it will not close properly and the entire contents will crumble. Filling goes to the limit, but at the same time in such a way that it is convenient to close

If there are none, then it’s okay - you just need to use bags of the same size. Recommended 10x6 cm

When placing sand, it is important to ensure that it does not get into the latch, otherwise it will not close properly and the entire contents will spill out. Filling goes to the limit, but at the same time in such a way that it is convenient to close

After filling, you should decide how the zippers will be positioned on the leg. It is best to prepare 20 pieces - 10 for each leg. Every 10 pieces need to be rewound together with tape. The packaging one is suitable, as it is wide enough, which is convenient when applying layers to ziplocks. In general, each of them has two layers of adhesive tape, which should be well secured.

Workshop

Without the ability to sew, you shouldn't even start. It is better to entrust this stage of work to a knowledgeable person. In the meantime, it’s better to think about what the weighted vest will be like. 10 kg, 5 or 15 – weight also plays a role, and it’s worth remembering. If the blanks are made, you can start sewing. Ordinary machine stitching does its job perfectly: tightly sewing individual parts together. Well, the base of the vest is ready. What's next? The most interesting things for later. You shouldn’t remove the fabric and threads too far, because it’s time to sew on the pockets.

Yes, it is in special pockets that the weights will be placed. What will become the cargo? Here you can give free rein to your imagination. These can be sandbags, special stones, iron beams. The main thing is that the mass is divided evenly.

How to properly run with weights

If you're new to running, adding weights to your workout routine can cause overexertion and even lead to injury. It is recommended to proceed according to the following plan:

1. In addition to jogging, add active walking with weighted cuffs on your legs; their duration should be at least 25 minutes, regularly – 2-3 times a week.
2. Gradually increase the intensity of your runs - adding 5-8 minutes to your running session weekly;
3. After 4 - 6 months, start running with weights on your legs; the training time is determined individually, based on your well-being.

This is important Before starting any jogging, be sure to warm up, this will prepare the muscles for stress and protect the joints from injury. If you are an athlete, are in the process of preparing for a competition, or want to improve your athletic performance, include running with weights in your training process

It is recommended to gradually increase the load - in this case, the weight of the weights: start with the minimum, gradually increasing it. Also try using a vest or weighted belt for running: it does not put stress on the spine, distributing the weight evenly throughout the body. Control your running technique: be sure to place your heel on the surface, distribute your body weight over the entire surface of the foot

If you are an athlete, are in the process of preparing for a competition, or want to improve your athletic performance, include running with weights in your training process. It is recommended to gradually increase the load - in this case, the weight of the weights: start with the minimum, gradually increasing it. Also try using a vest or weighted belt for running: it does not put stress on the spine, distributing the weight evenly throughout the body. Control your running technique: be sure to place your heel on the surface, distribute your body weight over the entire surface of the foot.

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Make a weighted vest with your own hands or buy a finished product?

There is an opinion that everything bought is better. This is not entirely true. After all, the only main indicator is quality. The diligence with which the work was done. Many stores may offer a weight vest. "The argument is big, but slow."

The use of weights and simple exercises such as running, push-ups or abs, in this case, reduces the reaction time of the muscles to impulses.

Both can be achieved without weights, but I know of frequent cases where people do not have enough time. For example, a person runs in the morning all his life. Each time he needs more and more time to feel tired and finish the workout.

Sometimes this time is amazing and reaches up to 3 hours a day. It is in such cases that a person decides to use an additional load such as weighting agents. And time is shortening that hour.

And if you take weights with weight adjustment, then from the very beginning of training you can reduce the time to achieve the desired result.

Not everyone can afford to buy a weighted vest in St. Petersburg.

Dont be upset! Look how easy it is to make a weighted vest from rubberized discs (pancakes) and belts: here the weighted vest is adjustable, the pancakes are tightened with ribbons, you can add carabiners and the vest will be easier to adjust (the pancakes can be changed).

Purchasing weights

When choosing a weighting material, pay attention to a number of the following factors:

• Comfort. The most important indicator of those listed. In extreme cases, in addition to discomfort, you may suffer an injury such as a sprain.
• Weight. If you have the opportunity, it is worth purchasing several sets of weights of different weights. This way they will allow you to differentiate between weights for daily wear, cardio and strength training.
• Goals. Depending on the purpose, it is worth purchasing a specific type of equipment. For example, for CrossFit it is worth giving preference to weights - cuffs with sand.
• Filler. The most common material is sand, and you should give it your preference when choosing.

Leg weights at home

You can not only purchase a weight cuff in a store, but you can also make it yourself. In order to make a weighting agent we need a couple of pieces of dense material. Denim is perfect.

We cut out regular quadrangles from it, fold them in half and sew them on both sides, giving the appearance of pockets. Then we sew on Velcro and sew the future weighting along the length, dividing it into four equal compartments for the load.

We sew a zipper on top. This will make it possible to change weight. The load may be sand.

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Remember that exercising with weights is not recommended for people with injured limbs, diseases of the blood vessels, heart, digestive organs, or urolithiasis. It is best to consult with your doctor before using weighted cuffs.

Criterias of choice

So, we figured out why weighting agents are needed - it’s time to choose a suitable weighting agent:

1. Wearing comfort. No matter what, this indicator should be the most important. Indeed, unlike dumbbells, weights are worn for a much longer period of time - and any rubbing or improper balancing can lead to discomfort, and in rare cases even to dislocations.
2. Weight of the weight. It should be chosen depending on your purpose and period of wearing. It is better to purchase several sets, for everyday wear, for cardio and for strength training.
3. Target. Not only the weight of the weighting agent, but also the type of structure depends on this. For CrossFit, soft cuff weights filled with sand are best suited.
4. Filler. Lead, sand and metal. Lead is rare, and metal is quite uncomfortable to wear, as it limits the range of movement. The best solution would be to purchase a sand weighting agent.

httpv://www.youtube.com/watch?v=embed/nEqf_LcE3Cg

Material selection

The first steps, as always, are the most important. Everything else depends on them. So it is here. The first important question: “What fabric to use as a basis”? We need to figure it out. The future material must have several characteristics. First, be strong. The stronger the fabric, the higher the wear resistance. Secondly, it's cheap. No explanation needed here. After all, a homemade version should a priori be cheap.

So, by adding these two parameters, you can get the ideal base - an old canvas fabric or a modernized rip-stop. Hunting suits, workwear, and various camping equipment are made from rip stop. What's good about her? Imported canvas fabric has a reinforced base. That is, in addition to natural materials, there is a relatively durable nylon frame. This means that even tricky cuts will not be able to spoil the product: the threads will not come apart. This is what is required for a weighted vest to last a long time.