POWER PLATE WORKOUT, ANKLE WEIGHTS EXERCISES, ANKLE WEIGHT WORKOUT, POWER PLATE
2,451 views · Published 6 November 2016 · 17:05 · Indexed 20 September 2026
Channel: GIRL IN PARADISE · 2016 · People & Blogs
POWER PLATE WORKOUT, ANKLE WEIGHTS EXERCISES, ANKLE WEIGHT WORKOUT, POWER PLATE, Benefits of Ankle Weights: The benefits of ankle weights is that it’s an accessible way to add load to exercises where you elevate your leg. Since the ankle weights are securely attached to your ankles, it eliminates the clumsiness of trying to hold a dumbbell or other standard gym equipment with your lower limbs. They can also be used to make cardio exercises more challenging due to the added weight. Weighted clothing is clothing that adds weight to various parts of the body, usually as part of resistance training. The effect is achieved through attaching weighted pieces to the body (or to other garments) which leave the hands free to grasp objects. Unlike with held weights or machines, weighted clothing can leave users more able to do a variety of movements and manual labour. In some cases certain weighted clothing can be worn under normal clothing, to disguise its use to allow exercise in casual environments. For most exercises, like pull-ups or pushups, it is just as effective as a weighted vest in adding resistance from gravity. Limitations in flexibility forward or backward or to the side in arms may or may not be present depending on the pack as they vary greatly. Ankles Ankle weights are a commonly found weight used in many activities. Further from the core, fixated above the ankle around the lower shin and Achilles tendon, due to leverage much less weight is needed to increase the forces on the body. As they are attached to a region with a far smaller diameter than the thigh, there is not room for much weight without greatly changing the effective width of the lower leg. An advantage over thigh weights is that they are not attached to any major muscle or fat storage region, so tightness is not a factor and it can be used in almost any exercise. Being above the ankle, movements incorporating the calf muscles such as calf raises can benefit from ankle weights. Ankle weights are useful in adding weight to pull-ups and dips, especially when incorporating leg raises into the movements. They are also useful in slow kicking katas, and static-active stretching of the legs when balancing on one leg, or suspended in the air. Light ankle weights have a history of use resistance for kicking in swimming, and of forward flexion in kicking, walking, jogging, and sprinting exercises. Concern has been expressed regarding this type of training. It may put too much stress on the joints, similar to the shearing forces found in leg extension and leg curl exercises. Practicing weighted movements at high speeds also causes the nervous system to fire at larger intensities. If an individual loses the weight without being trained to adapt to the transition, he may overexert himself without checking at the end of the movement and overextend a 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. Generally, the muscle being extended is more at risk, not one held statically. For example, the quadriceps muscle could overexert in a snap kick trained with ankle weights, but in a rising kick, it is the hip flexor muscle more likely to overextend. In either case, the hamstring and associated ligaments would be at risk for a tear. One major advantage to ankle weights, unlike wrist weights, is that it adds a whole new component to exercises that wrist weights do not, since we can't grip dumbbells with our feet like we can with our hands. It is a major advantage in training rotational hip stabilizers, to work on turnout for martial arts and dance postures. To do this, the leg is bent 90 degrees at the knee, and then rotated inwards and outwards to bring the foot upwards. This is commonly seen in footbag kicks and hold #powerplateworkout, #ankleweights, #powerplate,