Weighted clothing

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weighted clothing is clothes that gain weight to different parts of the body, usually as part of endurance training. The effect is achieved by attaching the weighted pieces to the body (or other clothing) that make the hands free to capture the objects. Unlike holding the load or the machine, weighted clothing can make the user more capable of performing various movements and manual work. In some cases certain weighted clothing can be worn under normal clothing, to disguise its use to allow exercise in a relaxed environment.

The use of weighted clothing is a form of endurance training, usually a kind of weight training. In addition to the greater gravitational effect on people, it also adds resistance during ballistic movements, as more power is needed to cope with heavier mass inertia, as well as greater momentum that needs to slowdown at the end of movement to avoid injury. This method can increase muscle mass or lose weight; However, there are concerns about the safety of some weight usage, such as the weight of the wrist and ankle. This is usually done in the form of a small load, attached to increase endurance when done in long repetitive events, such as running, swimming, punching, kicking or jumping. Heavier weighted clothing can also be used for slow and controlled movements, and as a way to increase resistance to weight training.

Video Weighted clothing

Inti

Leher

Sometimes, the load is stacked or tied to the neck. Because the weighed vests often have the weight placed here, they effectively have the same benefits. The advantages for neck weight and more body-topped body vests are that they allow easier spinal flexion (contracting abdominal muscles or extensor spinae stretching) and extension (contracting extensor spinae, abdominal muscle stretching). This makes them primed to add resistance to these movements, and issue a requirement of using the arm to attribute weight to the upper body to increase resistance.

Torso

Vest

The purpose of using a weight vest is to gain extra weight for weight training and to create excessive effects for walking exercises, running distance or speed, agility and speed (SAQ). Research shows that using overload when running fast or speed training requires lower body muscles to produce more power against the soil that can lead to increased strength and strength and ultimately faster acceleration during running. A load vest is used by athletes to increase strength and efficiency during exercise speed, strength and agility; produces unique training effects that are not available with traditional free weights. They can also be used by casual hikers or runners.

Weight vests become a very popular form to add weight across the core, for the most part, simulate the storage area of ​​human body fat. This is very useful for adding loads to centric-centric movements, and for handling large loads. Because of the large area available, it can also handle more weight. If affixed well, it is the most natural safest way to mimic the extra body mass without balancing the body muscles. They can be used to increase resistance to almost all body movements. A study showed that using weighted vests may increase the cost of metabolism, the intensity of the relative exercise, and the loading of the skeletal system during walking.

One of the problems with some weighted vests is because of the tightness of the corset's shoulders, in movements such as pull-ups or high pushup movements, the vest may shave, either damage the person or in some cases, the vest itself slowly tearing. far. This can also be seen as an advantage, however, in those who want to limit their range of motion due to lack of strength or flexibility, to avoid injury. Front and back bending limitation of the core is for example, in contrast to ergonomic construction to encourage good posture in modern weighted vests such as x-vest vests, hiper vests or pro-breaker games. Another problem with some weighted vests is the narrowing of breathing and overheating due to heavy material use, not breathing like nylon and neoprene. The latest developments in weighted vest products offer a comfortable vest with cold wicking fabric that allows full range and direction of movement, breathing chest expansion, blast-connected open side, and low profile design enables the vest to wear under clothing or ball bearings, not such as a traditional vest made of nylon or neoprene.

Backpack

Using a weighted backpack is a very common form of weight. It's like clothing when taped well, although some backpacks need tension in the chest or are held on the arm so as not to slide if not properly attached.

Easier to wear and release than a weighted vest, it simulates how humans carry things, like young or injured friends or camping gear, rather than storing body fat. For most exercises, such as pull-ups or push-ups, it is just as effective as a weighted vest in adding resistance to gravity. Limitations in forward or backward flexibility or to the inner side of the arm may or may not be dependent on the package as they vary greatly.

The standard form of military training and firefighting is not only able to carry backpacks, but to line up and run with one loaded with concrete "marble". Part of SWAT training is being able to do pull-ups using heavy packages.

Hip dragging

Hip drag is not so useful because of their weight, but it is a small attachment that adds drag during many movements in the swim by making the swimmer less slim. This additional resistance allows swimmers to build more power, and swim faster when they are later removed.

Belt

Different from the dye belt, a weighted belt is attached to the body and does not use a bent weight or swing. They are useful, like a weighted vest, weighing close to the core and very similar to the body weight that may exist from body fat stored in the abdomen and lower back. The advantage over other core weights is that flexibility is liberated by not limiting the upper part of the body, the disadvantage is limited core flexion. There appears to be overlapping some larger weighted vests and areas covered by a larger weighted belt near the upper abdominal muscles.

Dip Belt

Dye belts are a very common form of weight training. They are named for a dyeing exercise, one of the few most famous methods and adding resistance to it. It is also commonly used to add retractable pull-ups and knees/legs to hanging from the pull-up bar. Unlike the heavily weighted clothing, the dye belt is not attached to the body, but the heavier semi-secure holds onto the leather belt normally, which hangs from the back and is generally stored by leaning on the gluteus.

As such, it is only useful in strength training movements, and not for dynamic movements, making it just pseudo-clothing. Dye belts are also used to gain weight in a squat exercise, for those who want to train their quadriceps muscles with more weight without pushing the spine or pressing back or hand muscles. Due to the length of the dangle, squat belts are usually performed higher, where the delayed weight will dip much lower than the legs, allowing sufficient range of motion. How far below the walking foot can determine the range of motion of the exercise, similar to limitations such as squatting on the power rack to work near the top of the movement.

Maps Weighted clothing

Upper body

Upper arm

The upper arm's weights are another method to gain weight close to the outer core of the weighted vest, or to add resistance to the shoulder with less hazard to the elbow than the wrist weight or additional biceps/strain striceps. The problem with this is similar to thigh weight because people with large biceps, triceps, or fat around the area may experience congestion, and the tightness required can become tense in exercises involving elbow extensions, making it more suitable for leg and core movements..

Wrist

Wrist weights are used as a place to hold dumbbells (or to add them) or other hand weights as a way to add lever endurance to arm movements. As with ankle weights, practicing explosive movements is not recommended, and if done, should be approached gradually, with acceleration before full extension, and also gradually reduced, to avoid excessive injury. Wrist weights are beneficial because they do not require a strong grip or wrist extension to increase the endurance of the arm as it does with the hand load. The disadvantage is that the tightness required to stop the movement may increase damage to those with carpal tunnel syndrome.

Gloves

The weighted gloves serve the same purpose as the weight of the wrist. Generally, they are used to prepare boxing in a certain way. Their advantage, beyond the slight increase in distance for leverage, is the lack of pressure on the wrists from having an isolated weight there, and better sparring glove simulations. They are generally not very heavy, and because they limit their grip, unless used for practicing certain striking boxing, light dumbbells are more common.

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Lower body

Thigh

Thigh weight is the most plausible form of resistance. The location of the masses more easily duplicates the body's natural fat storage mechanism and gets closer to the core. In leg exercises, this allows more activation of the flexor hips (and the abdomen) without putting more pressure on the quadriceps muscles for elongation, making it good for specialized exercise training on movements such as knee and jump. The wider area and the safer location allow it to handle more weight. For those with wide thighs, such as bodybuilders with large quads, or those with large amounts of fat stores on the inner thighs, it can cause blisters. However, if worn on both legs, the friction will be between the load and just damage it, maybe just abrasions with a lack of tightness.

Thigh weights are not ideal for movements involving the quads, as they require tightness that can limit the use of muscles and blood flow to the feet. For such movements, the higher wear load on the body or free weights is more ideal.

Ankle

Ankle weights are common weights that are used in many activities. Further from the core, glued above the ankle around the lower shin and Achilles tendon, since fewer levers of body weight are required to increase strength in the body.

Because they are attached to areas much smaller than thighs, there is no room for much weight without greatly changing the effective width of the lower leg. The advantage over thigh weight is that they are not attached to large muscles or fat storage areas, so the tightness is not a factor and can be used in almost any exercise.

Being above the ankle, a movement combining the calf muscles like a raising calf can benefit from ankle weights.

Ankle weights are useful in adding weight to pull-ups and dips, especially when combining the legs up into motion. They are also useful in slow katas katas, and active static stretching on the legs when balancing with one leg, or hanging in the air.

Lightweight ankle weights have a history of use of resistance to kick swimming, and advanced flexion in kicking, walking, jogging, and running exercises. Concern has been expressed regarding this type of training. This can cause too much pressure on the joints, similar to the shear forces found in stretching and leg exercises.

Practicing weighted movements at high speeds also causes the nervous system to shoot at greater intensity. If an individual loses weight without being trained to adapt to the transition, he can overexert himself without checking at the end of movement and overextend of the tendon. This is more of a risk when people fully extend their limbs in such movements and do not come to a controlled stop at the end, limiting muscle flexion. In general, extended muscles are more at risk, none are held statically. For example, the quadriceps muscle can overexert in a snap shot trained with ankle weights, but in a rising kick, it is hip flexor muscles more likely to overextend. In both cases, the hamstring and associated ligaments will be at risk of tearing.

One of the main advantages for ankle weights, unlike the weight of the wrist, is that it adds a new component to exercise that is not done by the wrist, because we can not hold dumbbells with our feet as we can with our hands. This is a major advantage in training a rotational hip stabilizer, to work on participation for martial arts and dance postures. To do this, the legs are bent 90 degrees at the knee, and then rotated inward and outward to bring the legs up. This is usually seen in kick feet and handles.

One potential loss on the weight of the ankle is that they can add pressure to the ligaments in the ankle or knee. For this reason, some medical doctors prevent running when wearing them.

Footwear

Footwear weighted, such as "iron" boots, sandals, and shoes, generally very similar to ankle weights. The main difference is that under the ankle, the calf muscle is not activated at all in wearing it. The muscles on both legs only become stimulated when the feet are lifted in the air (calf flexion for rooted legs, hips/knees/ankles for raised legs, or whole body if suspended from the pull-up bar). For straight leg flexion (front and rear) a slight increase in distance increases leverage. With regard to the flexion muscles of the ankle, weighted footwear provides a unique method to train them that ankle weights do not. Leverage is best when the weight is near the foot, either above the toes or (more often) below the ball of the foot. Folded forward, it works opposite calf muscles, which is very useful because it is not the usual muscle activated for movement, generally just a stabilizer to the calf muscles. This is very useful in maintaining flexibility. Calf muscles can also be activated, but the feet should be raised behind the body to make gravity resist flexion. At the front of the body, it will only help the calf flexion.

The advantage of weighted footwear is that they can be inconspicuous, depending on the weight and shape of the footwear in question. This is especially true for those who have fixed weight, adjustable footwear with clearer sizes, and can not even be used as regular footwear attached to their design, an example is a weighted shoe with a pole for a heavy pile that stretches straight from the soles of the feet. For normal wearable footwear, the advantage of wearing it beyond the additional training stimulus, is their additional mass, which creates far more power down than one would have, with a down-and-down attack like kicks and stomps. To obtain this energy, more initial energy should be expelled in hip flexion (and possibly knee extension) to lift feet off the ground.

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Therapeutic use

Source of the article : Wikipedia