Exercises with weights for the legs, buttocks, hips for fast weight loss of girls at home

Content

If when doing leg exercises special weights are used, they will be the most effective. By choosing the right sports weights, exercising regularly, the athlete will be able to achieve visible results after 2-3 months. Compliance with the exercise technique minimizes the risk of injury while playing sports.

Types of weighting agents

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

Exercises for girls with weighting agents for slimming legs, buttocks and hips. Workout at home — Exercises with leg weights are effective when done regularly and at home

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

Bulk. Sand is tightly packed inside such weighting agents. Their main advantage in comparison with similar sports equipment is their low cost. When buying such a product for use in regular sports, it is important to take into account that it will lose its original appearance after 3-4 months of operation - the fabric will be frayed, and some of the sand will pour out of the inside of the weighting agent.
Metallic. Metal plates are used as filler, which makes the sports product durable and suitable even for daily use. Metal weights are suitable for athletes with any physical fitness, as its weight can be manually adjusted, depending on the type of exercise being 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.

Depending on appearance and body parton which it is supposed to be attached weighting agents, their can be classified into:

Cuff. Outwardly, they look like bracelets fixed with Velcro or straps. They are convenient because they are suitable for people with different sizes of limb girth. The maximum weight of such weights varies from 3 kg (for arms) to 5 kg (for legs).
Gloves. They are worn on the hands when there is a need to increase the load during martial arts training, to enhance the blow, as well as to increase the athlete's endurance indicators.
Waist. They are fixed on the belt to ensure an even load during complex training.
Vest. It is located on the shoulders of the athlete and is fixed on the sides from both sides with straps, without restricting the movement of a person. The maximum weight of such a weighting agent is 50 kg.

Weight selection

Exercises with weights for the legs, provided that the weight of the sports equipment is incorrectly selected, can provoke injuries, sprains and even cracks in bones and joints.

In order for additional burdening not to have a negative effect on the human body, it should be chosen based on the main criteria, among which the weight of the weighting agent plays the main role:

Selection criterion	a brief description of
Additional weight	Weights with a large mass (from 15 kg) are suitable for basic exercises or long walking in order to strengthen the cardiovascular system. The average weight (10 - 15 kg) should be chosen if it is necessary to increase the load when running a long distance. Weights with a minimum weight (up to 10 kg) are suitable for athletes with low physical fitness or for those who want to increase the intensity of training, which implies periodic practicing of different types of kicks.
Upholstery fabric	It is recommended to opt for medium-hard fabric. It will not only be more wear-resistant, but also allow you to fix the weighting agent on your legs as tightly as possible.
Cuff diameter	Modern manufacturers offer a wide range of weighting materials of various diameters and sizes. It is necessary for an athlete to make a choice based on his own feelings while trying on a sports equipment on the lower extremities.
Mount type	Fitness trainers for using weights in home sports recommend choosing sports equipment with locks in the form of belts or latches for their "wards". 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 body of the weight	Depending on the type of exercise being performed, the same weight can 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 by small weights, while elongated weights evenly distribute the load on the legs, but after 20-30 minutes. begin to squeeze the athlete's calf muscles.

A set of exercises with weights for the legs for weight loss

Exercises with leg weights can be used by an athlete in home workouts both to reduce the amount of subcutaneous fat and to strengthen the muscles of the lower limbs, giving them relief and increasing overall endurance.

To effectively transform the appearance, professional fitness trainers recommend "amateurs" to evenly distribute the load, working out all the main muscle groups in one lesson.

Cardio exercise with leg weights

Start your home workout with cardio exercises. They will warm up the muscles, speed up blood circulation and set the heart rate for further stress. The most effective weight-bearing exercises of this type are:

Exercise	The technique of its implementation
Running with a high hip lift	Take an upright body position, after putting on weights in the ankle area; straighten your back; move the chest slightly forward; raise the chin. Bend your arms at the elbows and put your forearms in front of you at the level of the stomach. Move the feet apart from each other at a distance equal to the width of the shoulders. Alternately raise the right and lower extremities, touching the back of the hand with the knee while maintaining the fastest pace of the exercise.
Burpee	Stand up straight; place your legs as close to each other as possible; Leave your hands in a free position along the body. On exhalation, jump, tearing off the limbs from the floor as high as possible. When at the top point, clap over your head, bringing the upper limbs up through the sides. Without lingering in an intermediate position, take a horizontal position, evenly distributing the body weight between two support points: the backs of the palms on the floor and the feet on the toes. Perform push-ups while maintaining a straight line in the body. Repeat steps 2 - 4 as many times as necessary.
Rock climber	Lie face down on the floor. Tear off the body from the support surface, distributing the weight between straight arms resting on the floor and legs. Bend your right leg and press your knee to your chest. Return the right limb to its original position (PI) and do the same with the left leg. The exercise is performed at the fastest possible pace. Small jumps during the change of bent legs are acceptable and do not affect the quality of the load created.
Jumping from a deep squat	Take an upright body position; put your feet as close to each other as possible; place your hands on the belt. Bend your knees and bring your buttocks as low as possible to the floor, without lifting your heels from the supporting surface. Jump as quickly as possible, without stopping in an intermediate position, moving from a lower position to an upper one. Perform p. 2-3 the required number of times.

Exercise for the press

Exercises with leg weights can be used as an auxiliary load to work out the abdominal muscles. The simultaneous strengthening of several parts of the musculature contributes to an even distribution of the transformation of the athlete's appearance, as well as maintaining the cardiovascular system in good shape.

Exercise	The technique of its implementation
A bike	Take a horizontal position, choosing the floor as a reference surface; press your back to the floor as much as possible; bend your legs at the knees and put your feet on the floor; leave your hands in a free position along the body or put them behind your head. Tear off the lower limbs from the support and raise them so that an angle of 90 degrees forms in the knee joint. Extend your right leg, bringing it as close to the floor as possible. The left one still "holds" a right angle at the knee. Return the right leg to the PI. Repeat p. 3, doing the same with the left leg. Repeat p. 3 - 5 the required number of times, while observing the pace of the exercise "above average".
Vertical scissors	Lie on the floor, face up; press your back against the support; stretch your legs in a natural position, without spreading them to the sides; place your hands along the body. Raise the lower limbs above the floor, thus moving them into the PI. Raise the right leg to form a perpendicular to the left leg remaining in the PI. Lower the right leg to the level of the left, and then raise the left limb, forming a right angle with the right. Perform p. 3 - 4 the required number of times at a fast pace.
Lying leg rotations	Take a horizontal position; press your back against the support; place your hands behind your head; stretch your legs, bringing them as close as possible to each other. Tear off the lower limbs from the floor by 10 cm, thus bringing them to the PI. Perform a circular motion to the right with your feet in the air, without touching the floor at the lowest point. Change the direction of rotational movements of the lower extremities.
Raises the buttocks while raising the legs	Lie on your back, choosing the floor as a support surface; place your hands along the body; stretch your legs and bring them as close as possible to each other. Raise the lower limbs, slightly leading them towards the head, while tearing the buttocks off the floor as high as possible. Lower your buttocks to the floor, then slowly return your legs to the PI. Repeat steps 2 - 3 as many times as necessary.

For the buttocks

To work out the buttocks with weights on the legs, exercises are used that imply the location of the athlete, both on the floor and standing on it.

By correctly combining the multidirectional load, you can achieve body transformation after a month of regular sports.

Exercise	The technique of its implementation
Bent leg abduction	Stand facing a chair, the height of which should not exceed the level of the athlete's abdomen; place the backs 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. Without changing the position of the upper body, bend the right leg at the knee, then take it back as much as possible, increasing the distance between it and the floor and slightly pushing the body forward. Lower your leg without placing it on the floor. Repeat steps 2 - 3 as many times as necessary. Change your leg and do the same with your left leg.
Straightening the legs	Turn left side to the table (pivot point); lean lightly on the used piece of furniture, placing your left palm on it; straighten your back. Bend your right leg at the knee and raise it as high as possible above the floor, thus moving it to the SP. Without reducing the initial distance between the leg and the floor, straighten the right leg forward. Return the right limb to the PI. Repeat p. 3 - 4 the required number of times, then put your right foot on the floor. Do p. 2 - 5, using the right leg as a supporting limb, and the left leg as a "working" one.
Standing on all fours with your legs	Get on all fours, distributing the weight of the body between straight arms, resting on the floor with the backs of the palms, and legs on the knees; straighten your back; direct your eyes in front of you. Straighten your right leg and take it back, after which, without bending, tear it off as high as possible from the floor. Lower the limb to the floor and swing the required number of times. Attach the right leg to the left, returning it to the IP. Straighten and pull back the left limb, then do steps 2 - 4 the required number of times.
Donkey kicks left / right	Get on all fours; straighten your back; direct your gaze in the direction of travel. Without changing the angle of bend of the right leg, take it to the right due to the muscles of the lateral surface of the thigh. Perform the required number of repetitions, then return the right limb to the PI, and repeat step 2, using the left leg as a working leg.

For thighs

Weights are also recommended to be used when performing exercises for working out 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
Moving a straight leg from behind	Take the "on all fours" position; straighten your back; look down to the floor. Pull the right leg back, thus moving it to the PI. Tear the right leg off the floor and put it behind the left, without bending it. Touch the floor with the tips of your toes, then, without pausing, move your right leg towards the right side, making sure that it remains as straight as possible during a change of position. Repeat steps 3 - 4 as many times as necessary. Place your right foot against your left. Repeat steps 2 - 5, using the left leg as a working leg.
Legs to the side	Take an upright position; bring the feet as close as possible to each other; straighten your back; place your hands on the belt; raise the chin. Take your right leg to the side, making sure that at the moment of a change in position it remains straight. Having reached the highest point when lifting the right limb, lower it down without touching the floor. Repeat step 2 as many times as necessary. 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 weights on your legs not only contributes to weight loss, but also strengthens the heart muscle and respiratory system, and also stimulates metabolic processes in the body.

During this type of cardio training, the athlete works out the soleus muscle, the muscles of the calves, the front and back of the thigh, the press, the ankle, as well as the muscle corset that supports the spinal column.

The advantages of the considered weighted loads include:

the minimum time spent on cardio training for maximum results;
comprehensive 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 jogging for weight loss, this type of exercise has a number of disadvantages, which must be taken into account in advance of the start of training:

the need to prepare muscles (for this, fitness trainers recommend that beginners start running regularly about 6 months before the intended introduction of weights into the training program);
the presence of contraindications (the main ones include hypertension of 2 and 3 degrees, diseases of the heart and skeletal system of the body);
negative effects on the joints;
high injury risk (possible in case of incorrect selection of a sports equipment).

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

With regular exercise, 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:

Exercises for girls with weighting agents for slimming legs, buttocks and hips. Workout at home