We’ve all seen someone using these things. I’ve spotted ankle weights everywhere from the football field when i was younger, to just yesterday. I’ve also seen them used in many different ways, with some not quite making sense. That’s why today I’m going to tell you how to use these things properly, and explain their benefit.
How do you use ankle weights?
To begin with, I’ll just come out and say it; don’t run with these things. Sure, they can make your legs work harder. They can also make you get more cardio from a shorter run. But the risks of running with these just aren’t worth the benefits. According to the Mayo Clinic, some people alter their gait when running with these. This alteration can cause multiple issues for you. For one, you may simply fall and bust your face on the sidewalk from the change in gait. Another issue that could happen is that it can increase shock on your legs while running. And running with more shock just increases wear and tear on your body. This could eventually lead to things like joint pain, muscle tears, etc.
How you should use ankle weights is actually quite simple. First and foremost, make sure you purchase a pear that fit comfortably around you ankle. Make sure they don’t freely slide up and down your leg. Also, be careful and make sure they’re not so tight that they cut off circulation. Also, start with small weights. You may be strong, but working your way up safely is important.
What you should actually use these weights for is strength training. Which I’ll go into now, and give you a few examples of proper use.
Ankle weights for your abs
I noticed recently that while I was doing hanging leg raises that it was getting a bit too easy. And since I already do ten sets of ten, increasing the number of reps I do would be a bit silly. Instead, I’ll start using ankle weights. These guys can be great if your ab routine has gotten too easy with just body weight. This goes doubly so for your lower abs, which are harder to train than upper.
I already use weights for things like sit ups, so now I can slap on ankle weights for things like bicycle exercises, hanging leg raises, and lying leg raises. But when you’re using these, make sure to do it slow and with control. You can move explosively, but don’t flail. You’re liable to tear out your hip or something if you don’t do these correctly.
Ankle weights for your legs?
Now, using these for leg workouts will certainly help. Your leg muscles are huge compared to the rest of your body, so you won’t likely get much bigger using them. But, they can help with your endurance, flexibility, and range of motion.
Add ankle weights to your leg and glute workouts in a safe way. For example, use them while doing sitting leg extensions. This helps put a bit of a different spin on the workout, and will help you fatigue them more quickly.
Conclusion
These things can be a great benefit to your workout. Just make sure to be careful and not hurt yourself.
