What is a weightlifting device?
Wearable weights are exercise equipment that can be worn on the body to add weight to make an exercise more difficult. Some common types of wearable weights include wrist weights, ankle weights, and weighted vests. They add resistance to strength training and can also be used while running, walking, or performing various weight training exercises.
Weights help increase calorie burning to help lose weight, however, when used, they must be done correctly to avoid injury.
Exercises that can be done with dumbbells
1. Step attack
- Use ankle weights, each weighing 1 - 2kg to increase the weight.
- Step forward and lower your hips until both knees are bent at a 90-degree angle.
- Then, change legs, do 10 - 15 times.
2. Squat with weights
- Use 1 - 2kg wrist weights and stand with your feet shoulder-width apart.
- Bend down until your thighs are parallel to the ground, then stand up and do this movement 10 - 15 times.
3. Weight lifting exercises
- Wearing a 4 - 9kg weight vest, stand with your feet placed under the barbell.
- Bend over and grasp the barbell shoulder-width apart.
- Bend your knees, lift your chest and straighten your lower back.
- Stand up with the dumbbells, lower your body, stand up and do 10 - 12 times.
4. Plank with raised arms
- For added stability, use 1kg wrist weights and lie in a plank position.
- Raise each arm one at a time and hold for 6 - 10 repetitions for each arm.
