My vest is weighted. Weight vest for developing endurance and explosive power Homemade weight vest

Athletics are reduced to the same thing - the constant repetition of the same actions. Simply put, physical exercise develops into complex classes. Sometimes, when an athlete is already trained, the question arises: “Do I need to do the same thing many times?” Of course, repetition is the way to success. But when the exercises turn into a long marathon, it becomes not easy. Is it possible to find a way out in this situation? Of course yes.

Sport equipment

Absolutely every athlete has a moment when his own mass is no longer enough for full-fledged loads.

But this impasse can be bypassed. The weight vest is able to solve the problem. Additional weight will not only increase the effectiveness of classes, but also give impetus to new successes.

Job profile

A weighted vest can be used by any athlete. It is suitable for all kinds of exercises. You can run with it. In a big city, where there is nowhere to accelerate, the weighting material will become a panacea for joggers.

It's not the quantity that matters, but the quality. The weight vest is suitable for pull-ups, push-ups, parallel bars, in general, exercises related to own weight. It will complicate the task, thereby improving the result. There are many more options for how and where you can use this vest. The profile of its use has no boundaries.

Make a weight vest with your own hands or buy a finished product?

There is an opinion that everything bought is better. This is not entirely true. After all, the only main indicator is quality. How diligently the work is done. Many stores may offer a weight vest. "Sportmaster" is one of the leaders in sales of similar products. There you can buy a classic model. Its characteristic differences: convenient mounts, square shape, relatively light weight, environmentally friendly durable materials. Absolutely everywhere you can find products of this nature, made in China. The answer is clear: store goods will not serve faithfully. But here is another question: “Do you want to make a vest yourself?” Needless to say, this is not an easy job. Pattern, tailoring, production of details. It is impossible to list everything at once. But what is the result: high-quality and durable Sports Equipment.

Material selection

The first steps are, as always, the most important. Everything else depends on them. So here. The first important question: "What fabric to take as a basis"? Need to figure it out. The future material should have several features. First, be strong. The stronger the fabric, the higher the wear resistance. Second, it's cheap. No explanation is needed here. After all, a homemade version a priori should be cheap.

So, by adding these two parameters, you can get the perfect base - an old tarpaulin fabric or a modernized rip-stop. From the "rip-stop" they sew hunting suits, overalls, various tourist equipment. Why is she good? Imported tarpaulin fabric has a reinforced base. That is, in addition to natural natural materials, there is a relatively strong nylon frame. This means that even tricky cuts will not be able to spoil the product: the threads will not disperse. This is required in order for the weight vest to serve for a long time.

sketches

Before starting work, it is worth figuring out in your mind what this sports equipment will be like. Shape, size, color, additional parameters - all this should be considered in advance. Still, you need to start with yourself. The work begins with a tailor's meter and a mirror. Body parameters should be carefully measured: neck circumference, chest circumference, length. But do not forget about a small margin. At runtime sports exercise the weight vest should not hinder movement. Therefore, it is worth adding a few centimeters to the resulting dimensions. Again, don't be too zealous. The vest should never dangle. In general, as in any business, the golden mean is important here. Still, it is better to write down the obtained data in a table so as not to forget.

Workshop

Without the ability to sew, you should not even start. This stage of work is best left to knowing person. In the meantime, it’s better to think about what the weight vest will be like. 10 kg, 5 or 15 - mass also plays a role, and this is worth remembering. If the blanks are made, you can start sewing. The usual machine line does its job perfectly: it firmly sews individual parts together. Well, the base of the vest is ready. What's next? The most interesting for later. Do not remove the fabric and threads far, because it's time to sew on pockets.

Yes, weights will be placed in special pockets. What will be the burden? Here you can give free rein to your imagination. It can be sandbags, special stones, iron beams. The main thing is that the mass is divided evenly.

Conclusion

A weighted vest will perfectly help everyone, both a beginner and an experienced athlete, to get in shape and make it easier to complete tasks. Here, the quality will turn into a result, and most importantly, that this sports equipment can be made by everyone for themselves. All you need is desire.

The modern life of most cities allows residents who are interested in this to pay more attention sports activities various directions. Fitness clubs, sections, sports grounds and swimming pools will help you spend your free time with health and figure benefits. At the same time, concern about the acquisition additional equipment not included in the list of proposed sports organizations, services falls on the shoulders of the townspeople. Many of the auxiliary elements can be made independently. Today we will talk about how you can make a weight vest with your own hands using various materials.

Weights in general and a vest in particular help to easily get additional burden when performing a number of dynamic physical exercises. Running, jumping, squatting, push-ups from the bench, floor and uneven bars - all these complexes over time do not give the muscles of the body the necessary or desired load, do not lead to growth and strengthening muscle mass. Using adjustable or non-adjustable devices, you can easily give the muscular frame a beautiful relief, develop the endurance of the whole organism.

All weighting agents can be divided into two large groups. The first includes devices based on bulk materials - sand, salt, metal (steel or lead) filings, placed in small bags of durable dense fabric. They are called so - bulk. A feature of such weighting agents is the inability to control the load. If it is necessary to adjust it, there is a need to purchase (manufacture) additional devices that have a greater or lesser mass. The second group of weighting agents is based on stacked weights, consisting of separate plates of various shapes, fixed in special pockets, fixed in one way or another. They are called "lamellar".

The use of such devices allows you to adjust the amount of load for each athlete, depending on his individual physical abilities by removing or adding plates. Most often, this group is represented by belts and vests.

For self-manufacturing plate group weighting agent, care must be taken to purchase high-strength material. Canvas or denim is best. In addition, in connection with the implementation of sufficient high load directly on the athlete's body, it is worth stocking up with dense sheet foam rubber for additional insulation of the device.

From the prepared fabric, it is necessary to cut out the simplest vest according to the individual sizes of a particular user. The shape of the cutout for the neck and arms does not play a big role.

After that, cut out the pieces and sew them as tightly as possible. If you do not have sewing machine skills, ask those for whom this work is not new to help you. In the most extreme case, you can make a vest from your outerwear, removing all unnecessary.

An obligatory element of the vest are pockets for packing cargo. The parameters of these parts must be selected depending on the weighting agents available.

If it is not possible to purchase or independently manufacture flat-shaped lead plates, you can use cuttings of steel round rods, which are found in abundance at some metalworking enterprises.

Having measured the diameter and length of the loads, open the blanks for making pockets for them, making an allowance for the seams, as well as for the fasteners that will hold the loads in the niches of the vest intended for them. Fasteners should ensure that the weights do not have the opportunity to slip out during exercises and prevent the causes of injury to athletes. For this purpose, it is possible to install a zipper, Velcro, buttons or lacing.

The main aspect is both the total mass of cargoes and their most convenient location on the vest. After assembling the selected cylinders, weigh them to determine the maximum possible load that your weight vest will carry.

When distributing cargo pockets, try to provide for the possibility of free movement of hands when performing various strength exercises. Otherwise, the use of the device will cause discomfort and inconvenience.

To prevent the occurrence of impacts by the elements of the vest, it is necessary to ensure that it fits as closely as possible to the body. This can be achieved by using additional belt fasteners equipped with Velcro or other fastener options.

Also, in order to protect the user's body, we recommend to provide for the presence of a lining in the manufacture of the vest. Between it and the facial fabric, lay a layer of dense foam rubber and sew from the inside to avoid clumping during active training sessions. This extra layer will soften the pressure of hard metal weights on your body.

Thus, following the technology described by us, you can easily make such a device as a weighting vest yourself and your workouts will become more comfortable and convenient. By the same principle, you can sew a belt, equipping it with small loads. It can be used not only for exercise, but also at Everyday life, while walking in the park or through the forest to enhance the cardio effect and train leg muscles.

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Weight vests were originally developed for the Defense Ministry units.

Vests are used in professional sports, as they are designed to develop endurance and explosive strength in athletes.

Weight vests are used in all sports.

can be used for:

1. running;
2. pull-ups;
3. push-ups on the uneven bars and from the floor;
4. exits by force;
5. hypertension;
6. to complicate exercises with a gymnastic wheel.

The vest will help intensify your strength training!Let yourself add a challenge to strength training! The vest is easily adjusted to fit any athlete. The weight vest is adjustable in 2-pound increments, making it easy to add or subtract weight for any workout.

Widely used MMA, CrossFit, professional athletes, and fitness enthusiasts at home to energize and add extra stress during workouts.

Product Description:

A weighted vest will trick the muscles in your body, force you to work with more weight than your body is used to, lead to improved endurance, increased speed, strength and explosive power.

This vest is adjustable allowing you to increase or decrease the amount of load by adding or removing weight bars. The weight vest has fully adjustable Velcro straps that allow you to adjust the vest to your body shape with the optimal placement of the center of gravity without limiting the range of motion during training

Every athlete has a moment when their own weight is not enough. In such cases, the athlete is forced to use extra weight. The best option for turnstiles, and indeed for all athletes, is a vest.

The vest adds extra load when doing a lot of exercises. As you advance in your workouts, you will find that many of the exercises will become too easy when working without weights.

Great for strength training.

Using a vest, you can develop muscles:

• torso: pull-ups, power-ups, push-ups on the floor and uneven bars, handstand, horizon and many others;
• leg muscles: squats with a straight back, alternating lunges and more.

Gradually increasing the load, you can achieve the highest results.

In a vest with a large weight is not recommended: jogging (especially with heavy weight), sitting for a long time without fixing the back or with a bent back. These recommendations will help you keep your lower back healthy and enjoy your workouts even more!

It is used to increase strength endurance and explosive strength when running, jumping, pulling up, push-ups on the uneven bars. Perfect for a quick set of physical form of a trainee.

The use of sports weights will allow the athlete quickly develop stamina and explosive power ; they will add explosive strength to your muscles.

All sports weights can be divided into 2 large categories: bulk And cargo.

Bulk (sometimes called stuffed) are small cloth "bags", most often filled with sand or salt, and put on legs or arms.

Plate, in turn, are clothes into which metal cargo plates or pancake disks from barbells and dumbbells are inserted; in this way, a belt and a weighting vest, cuffs on the legs and arms are made.

The advantages of such a projectile is that you can immediately buy a very heavy one, pull out most of the plates and, as the loads increase, add weight to it. With sand, the bags can also be added and subtracted.

IN sports training use : for arms, for legs, vests and belts.

On video workout example:

Sports leg weights

They are worn on the lower leg (where the sock is usually visible from the sneakers) and create an additional load on the muscles of the legs (ankles, calves and thighs).

They come in various weights: from 500 grams to 5 kilograms.Naturally, the choice of weight depends on the athlete's own weight, on the presence (absence) of flat feet, the level of leg muscles, age and many other factors.

Sports weights for hands

It's like small dumbbells that you have in your hands all the time - here's a great example for you hand weights. Try running with 500-gram dumbbells for a couple of laps around the stadium.

The feeling is unforgettable. Back, abs, arms and shoulders - load all your muscles. You can jump out by throwing your hands up - the explosive strength of the hands develops (gives an increase to the jump); you can imitate a throw - the hand will stop dangling left and right, coordination will be added.

In general, there are a lot of exercises with - choose any movement.

Vest and weight

Here the weight increases as close to the natural center of gravity as possible, and this is good. Pull-ups on the horizontal bar, push-ups from the floor and on the uneven bars. In addition, you can jump out of the squat (be careful, knees;) or just squat in a vest.

At its core, this is the same as squats with a barbell, only the weight is less and nothing needs to be held with your hands. Watch your back and try to get up as quickly as possible. You can do step-ups or lifts on your toes if you do not have enough loads created by your own weight. You can also jump rope.

So, here we figured out which sports weights are the most common today. A little about the prices of weights: the price of hand weights (cuffs) starts at $15; for legs they will pull on $ 25 (minimum).

A belt will lighten your pocket for $50 or more, and vests start at $150-200. These are the minimum prices of a good sports shop; of course, you can buy a cheap option, but it’s not a fact that they won’t fall apart after a month of training.

Weight training

Do you want to become more enduring and easily wind up kilometers of cross-country? Lack of speed in punches and hands get tired quickly? A lot of medicines have been invented for these problems, and we have already written about some exercises. However, it is never too late to learn and expand your horizons. In this article we will consider a special, but already quite popular way physical training. It will be about working with weights.

Sports weights are made in the form of cuffs from soft tissue, With outside which weights are attached. Projectiles are worn on the legs or arms, depending on the specification. The weight of sports weights, as a rule, is not very large.

Leg weights weigh from 1.5 to 5 kg, for arms - up to 2.5 kg.Each athlete must select for himself individually. Do not overdo it - the weight of sports equipment should be such that you can strike with correct technique.

Otherwise, you risk developing incorrect boxing technique and significantly weaken your punch. This applies to weights for both arms and legs - after all, the boxing technique involves, in fact, all the muscles of the body. Even if a few muscles are overloaded, you may not be able to strike with the correct technique. And, therefore, on a subconscious level, you will remember exactly the wrong punches and then you will have to relearn and re-learn the basics of boxing.

If you want to use weights, first of all, for practicing strikes, you cannot do without a good mentor. An experienced look from the outside is needed - the coach will note your shortcomings in boxing technique. And only then, when you have perfected the technique of weight-bearing strikes under the guidance of a trainer, you can begin to independently perform these exercises.

As for non-impact exercises, and running with weights - you can train yourself in this way, which will allow you to develop endurance and get rid of excess weight(if you have one).

Leg weight workout

Before use, it is better to warm up a little - so the muscles quickly adapt to work in new conditions and training will bring more benefit. A warm-up can take from 2 to 10 minutes - any exercises you know from school physical education will do here. The main thing is to warm up properly, prepare the body for unusual loads.

After that, put weights on your legs and go for a run. Exercise perfectly develops endurance, creating unusual load conditions. For the legs, they provide the most natural load, incomparable with running with weights in the hands. On the first day of training with them, do not overdo it, because in the next classes you can lose all enthusiasm.

The best way to train - gradual increase in load. If on the first day you ran 3 km with weights of 2 kg, then in next time try increasing the distance. It is also worth gradually increasing the weight of the weighting agents - at least every third or fourth workout. Let you run a shorter distance, but the loads will become more diverse and, from this, more efficient.

Those who are not engaged in boxing, but in other percussion martial arts, are interested in another technique. With sports weights, you can hone kicks.

You can work as follows: in a fighting stance, apply 15-20 blows with one foot. After that, inflict the same number of blows with the other leg. The number of approaches you choose based on your physical capabilities. A beginner can be limited to 3-5, an experienced fighter - 10-15. The break between sets is no more than two minutes.

With this training regimen, you will be able to increase your endurance and punching speed. At the same time, you will not be able to overwork by completing all the exercises with the correct technique. The main thing is to reasonably approach the choice of the weight of leg weights, which we described in detail at the beginning of the article. The most efficient pace of work - the highest speed while maintaining correct technique. If the technique suffers at a very high speed of blows, it is better to reduce the speed and reduce the pace.

Hand weight training

Aerobic exercise

Not so popular - more often they use small dumbbells or weights instead. Firstly, with dumbbells it is much easier to select and change weight in each workout. However, now you can buy with a variable load. Secondly, by squeezing the dumbbell, you can train the muscles of the forearm, which play a significant role in martial arts. The muscles of the forearm are responsible for clenching the fist.

But their main advantage for shock martial arts is their mass. They are located closest to the fist, and their mass makes a significant contribution to the impact force. That is why boxers often have developed forearms.

Hand weights also have their advantages. Dumbbells, in the process of practicing strikes, can distract from training process. Having put them on, you forget about them and try to work in the usual way, only with a slightly greater load on the muscles. In general, they are more comfortable than dumbbells and the weight can be taken a little more.

The work is carried out like training with leg weights. You can put on arm weights and do a regular run, getting used to the increased load. This is the simplest exercise with arm weights, do it regularly to the best of your ability.

boxing punch

Working out single blows, series, shadow boxing - all this can be easily done with weights. The main thing to be guided by the universal rule is not to perform exercises to the detriment of technique. If you are seriously tired, then it is better to switch from hitting to other exercises (jogging, for example). Or take off the weights and continue the shadow fight without them - the effect will be noticeable immediately, you will feel how easy it is to strike.

A good effect can be achieved by changing the weight during training. If you do not have such an opportunity, then there is a reason to resort to dumbbells. During training, you can alternate loads. First, you can do several approaches for speed with small (less than 1 kg) weights.For example, 3-5 sets of 60-70 reps with a minute break between sets.

You can work on speed in another way - do three approaches for a minute and a half, trying to inflict as many blows as possible during this period. At the same time, in the next workout, try to slightly increase the number of beats per minute.

After you have finished working at speed, it is better to take a short break (3-5 minutes) and take a good breath. The next part of training with weights can be devoted to strength endurance. Here it is worth taking a more substantial weight (say, dumbbells or weights weighing 1.5-2 kg). Get into a fighting stance and strike, trying to hold them as technically as possible.

For each set, it is better to choose only one type of punch (or, if you are already a fairly experienced boxer, a series of punches) and perform repetitions as focused as possible. It is not necessary to chase speed, however, it is desirable to carry out the break between blows and the blows themselves as quickly as possible. Not at the expense of technology, of course.

Performing strength endurance exercises with weights, you will kill two birds with one stone - you will develop this very endurance and hone your technique to automatism. If the exercise will pass ideal with weights, then with free hands, the punching technique will be impeccable.

Ideally, it is better to constantly change the weight of the weighting agents, both up and down. Getting used to a certain weight dramatically reduces the effectiveness of loads. A gradual increase in weight can give a good effect - today, say, you train with a weight of 1 kg, and a month later already with 2 kg.

If you add weight and get the same results as before with less weight (whether it be hits, speed, distance), then you definitely have more endurance. However, another method works well - a periodic change in weight at each workout.

By reducing the weight of the weighting agent, you can increase the load due to the number of strokes or distance. In this case, your loads will constantly change and the addictive effect will not occur. This method is ideal for martial arts, as it is known that in battle the pace is ragged - strong and fast movements are combined with respite.

As mentioned above, a serious mistake many beginners in working with weights - the choice heavy weight. If you want to seriously increase strength endurance and develop punching power, it is better to switch to other weight training schemes for this. In this case, you will have to actively work with dumbbells and a barbell, and this will be a completely different workout.

You can train strikes with dumbbells of 8-10 kg, but do it in a relatively slow pace and with fewer repetitions. As for the weighting agents, it is better not to go too far with them and not to use weights over 5 kg.

Working with weights is far from the only way to develop endurance. However, as practice shows, in order to progress in the same skills, it is better to try a variety of ways. The human body responds well to new loads, trying to adapt to them.

Plus, it is worth considering individual characteristics - for some, some loads have the best effect, for others, others. Diversification of the training process - good way not only improve physical form but also get to know yourself better.

Every athlete has a moment when their own weight is not enough. In such cases, we begin to use additional weight. It is customary to hang pancakes on the belt, however, this is not the best way out of this situation. I think that the best option for turnstiles, and indeed for everyone, will be weight vest.

Because the theme of this site does not apply to tailoring, therefore, professional there are no cutouts here. However, in this article, I will describe the algorithm for creating a pattern for a vest, in addition, you can find answers to questions about what to make a vest from; "weights" for him and what sizes you need to know in order to sew a vest.

Just want to say a few words about the advantages of this equipment.

The weight vest can be used for:

• running;
• pull-ups;
• push-ups on uneven bars and from the floor;
• outputs by force ;
• hyperextension;
• to complicate exercises with a gymnastic wheel.

The range of benefits does not end there, if you think about it, the vest is suitable for all exercises.

I would like to start my story with fabric. The fabric from which you will make the vest must be durable, on the type of domestic "tarpaulin". I recommend using RIP STOP.

Why RIP-STOP?

Rip stop is not a fabric, but a type of fabric based on a special reinforcement weaving technology.

This type of fabric has found its application in the manufacture of parachutes, sails, tourist equipment, etc.

The main advantage is: an acceptable strength / weight ratio, due to reinforcing threads, small cuts and holes cannot freely disperse on such a fabric.

Where to buy RIP-STOP?

Because this type of fabric is mainly used for the manufacture of products for hunting, fishing, tourist equipment, workwear, then you need to look in relevant places .

Creation of a weighting vest pattern.

We briefly got acquainted with the fabric, now we are smoothly moving on to creating a pattern. In fact, it is only at first glance that it seems that making patterns is difficult - this is an illusion.

All you need to know to start creating a pattern is:

• Og (chest girth),
• Di (product length),
• Osh (Girth of the neck).

All measurements have been taken, it remains to be done, only a few simple steps to meet the goal:

1. Let's start with a plan. The plan is a rectangle, the foundation of the foundations. It is built according to the measurements of OG ( chest girth) and CI (product length). The width of the front and back of the vest are the same. A neckline is applied to the pattern (not to get confused, let's make it red) and the width is determined (OSh).

2. Front neck width (blue) should correspond the back of the vest, its depth is not less than 8cm. The form - an oval, a corner - remains at your discretion.

3. The armhole line (green) may coincide with the side line (lowered shoulder), coincide with the width of the shoulder (12-13cm), go on the shelf (an example would be a T-shirt). The bottom of the armhole can be rectangular or oval.

4. For a vest with a zipper (just our case), the front is knitted in two parts, the pattern is divided along the midline.

5. On the pattern, you need to draw the width of the trim (yellow lines) along the lines of the armhole, neckline, board, bottom of the product. The shaded part of the pattern, as shown in the figure - in our case will be used under the pockets for " weights".

6. It remains only to sew :)

It would seem that everything, but it was not there. The most important thing is yet to come! - These are weights.

Weights are a problem that anyone who is going to make such a vest will face. The problem is that getting ready-made samples (and even 42 pieces) is very difficult, almost impossible. Therefore, it is easier to do it yourself, but as we read below.

How to make weights for a weight vest?

We will use smooth, preferably round, rebar. And so, we buy a metal rod, 30-32 mm in diameter, 5 meters long.

Now you have the most difficult step - this is sample preparation. This is hard and harmful work, when I sawed these samples, I cursed everything in the world and regretted that I decided to save on cutting. Sample sizes: 100x30 or 115x32

After cutting, all specimens MUST be sharpened to avoid tearing the fabric.

Bearings, nuts, etc. can serve as an alternative to fittings.

That's all - the vest and weights are ready. The maximum weight of such a vest is 25 kg. Do not forget that the weight must be dosed based on their capabilities. The result is important, and there is no result without quality. Everything is natural in strength sports, so it is necessary to soberly assess your capabilities.

In conclusion of the article, I would like to say that there are a lot of models in the world weight vests. This article was written for a model authored by Denis Minin.

http://street-training.ru

Weight vest Profi 12 kg

You can make a weight vest with your own hands, but it is not necessary. On the Internet, on some sites they write: buy iron - a bar at a metal depot, saw it with a grinder, sew a vest with pockets, stick these loads there and train.

From the outside, the vest (belt, cuffs) must be made of durable synthetic fabric that can withstand significant loads and is resistant to abrasion. Some elastic material must be inserted inside to neutralize the sensitivity of the weights to the body, at least 5 mm thick. It is necessary for outdoor training in winter. Cotton fabric should be adjacent to the body - for hygiene. This whole "pie" - 6-7 layers of fabric with a sling and Velcro will only be taken by a professional machine of at least class 22. A household sewing machine will not sew it. It's still half the trouble.

Banzai metal weights of 500 g

Now about cargo. Some "well-wishers" suggest sawing rebar or round timber with a hacksaw. Bulgarian at best. But the trouble is that they did not say that it is necessary to round off the chamfers on the sawn off bar. Otherwise, it will cut the fabric of the vest. Frankly, only a lathe can round chamfers to a radius. If you do not spare money, bring iron to the turner, then this will also not be enough. According to the mind, these weights will have to be given to goltovka so that there are no burrs and rust, and then to electroplating, preferably on white zinc with a thickness of 6-7 microns. Then they will shine and it will be nice to take them with your hands. It all costs money. But there is again a problem - the body feels the round timber, i.e. it presses on the bones with its radius, and therefore, the sealing material must be at least doubled. Even a professional machine will not sew the thickness of such a gasket.

Weight vest Compact 3 42 kg

The conclusion is this: you can make a weighting vest with your own hands, but how long will it last? And yet - steel is 1.5 times lighter than lead. And lead can be cast in the factory in a shape that is convenient for the body.

Check out our range and feel the difference between do-it-yourself and truly professional weights. We are for the truth!

With respect to all athletes - those. Banzai section.