Filling With Weights; Putting On The Weighted Vest; Tips For Your Training - Fitengine Sp20009-00000 Handbuch

Filling With Weights

PLEASE NOTE: Training with additional
weights is harder than you think. You should
therefore start off with a few weights and
progress slowly until you fi nd your ideal
training weight. Despite the additional
weight, each training exercise must be
performed cleanly, otherwise you run the
risk of a distorted posture and overexer-
tion!
• The weighted vest is supplied with 16
sandbags. Each sandbag has a net
weight of approx. 625 grams.
• You can place 8 sandbags in both the
front and the back of the vest.
• Place the sandbags in the small pockets
which are provided for them. To ensure
that there is no imbalance, start off with
the middle pockets at the top and work
your way outwards and downwards.
• Weights must always be inserted at the
front and back so that the load placed on
the upper body is not just at the front or
back.

Putting On the Weighted Vest

1. Open both hook and loop fasteners.
2. Place the vest over your head. When
you do this, make sure that the hook and
loop fasteners are closed at the front.
3. First pull the right hook and loop fastener
forwards and fasten it.
4. Then pull the left hook and loop fastener
forwards and place it over the right hook
and loop fastener.
The weighted vest should be fi tted as tightly
as possible so that it cannot slip during
training.

Tips for Your Training

• Additional weights in the form of dumb-
bells or plates frequently get in the way
during training. If you still want to engage
in more intense training, the weighted
vest is the ideal option. It allows you to
still perform any movement with addition-
al weight, whether you are shifting your
centre of gravity or performing an exer-
cise for which you require both hands.
This gives you more options for confi gur-
ing your own individual training.
• The particular benefi t is that after each
training session or exercise you can
adjust the weight very easily by adding
or removing one or more sandbags.
• The weighted vest is ideal for any train-
ing exercise which you perform using
your own body weight. Our most popular
exercises for this are:
– Planks
– Press-ups
– Pull-ups
– Lunges
– Knee bends
– Back straightening, stretched out
– Burpees
– Skipping
– Sprinting or interval training when
running
• Do not use the weighted vest for
constant endurance training (e.g. long
jogging without any interval training).
Wearing the weighted vest may in some
circumstances make your training harder
and cause a distorted posture and over-
loading (e.g. of the joints).
• With the weighted vest, the extra weight
rests on your rib cage. This means it is
harder for you to breathe while train-
ing. You should therefore not start with
the full weight immediately, but rather
increase it gradually and adjust it to your
training.
For more information and inspiration, have a
look at our website:
www.fi t-engine.de.
EN
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