You have in all probability observed your pals and favourite trainers utilizing ankle weights of their exercise routines recently. As a result of they’re reasonably priced and straightforward to retailer, we have been interested by the advantages of ankle weights, how you can use them in exercises, and in the event that they’re value buying.
Ankle weights can be utilized as an alternative choice to dumbbells, particularly if you happen to’re a newbie or simply getting again into an train routine, however they should not be used for all workouts and coaching modalities. This is how you need to and should not use ankle weights, in line with board-certified sports activities bodily therapist Leada Malek, PT, DPT, CSCS, SCS.
What Are the Advantages of Ankle Weights?
“You need to use ankle weights for many strengthening workouts, particularly people who goal the hips and legs,” Dr. Malek advised POPSUGAR. “You may also use them round your wrists for flippantly weighted workouts,” she added. One other good thing about utilizing ankle weights is that they add some resistance, “which mainly will increase the load and skill to problem the muscle with workouts,” she defined.
By utilizing ankle weights, you’ll be able to improve the depth and problem of particular workouts similar to standing hamstring curls, leg lifts, and standing marches, in line with Dr. Malek. She additionally really useful utilizing ankle weights when performing hip- and leg-strengthening workouts similar to side-lying hip abduction and hip adduction, standing hip abduction and hip adduction, standing hamstring curls, donkey kicks, and flutter kicks.
