Weighted vests are great to use while working out for those who want to increase muscle mass fast, and even for those who want to lose weight harmoniously. They are ideal for both men and women to use, and you can find a lot of models on the market that are easily adjustable. Therefore, you can increase or decrease the level of resistance provided by the weighted vest that you use easily. If you want to integrate the weighted vest into your daily workout routine, read the following lines to find out which are the best workouts that include these vests.
To perform the overhand pull-up, you must stand under the bar and grab it tightly with both hands. Make sure that your palms face away from you. Keep your hands shoulder-width apart. Next, hang from the bar with your arms fully extended, and pull yourself up with your hands until your chin is above the bar. Get down in a straight line, and make sure that you are careful not to hit the bar with your chin. Do only 12 reps during the first couple of days, and increase the number of reps until you reach around 36 reps per day.
Another great workout that includes the weighted vest is the plank press-up. For this exercise, you must get into the plank position. Afterward, press up with your hands until you straighten your arms. To return to the starting position, slowly lower your elbows until you’re in the plank position again. This is a very difficult exercise, and you should limit yourself to doing only 6 repetitions per day.
Prisoner squat hold
If you perform the prisoner squat hold while wearing a weighted vest, you will work out all your muscles in a very effective and efficient way. For this exercise, spread your legs apart, stand tall, and place your hands on the tap of your head. Once you get into the correct position, do a squat. Stop when your knees are at a 90-degree angle, and maintain this position for 5 seconds. Afterward, return to the starting position. Do 3 sets of 10 repetitions of this exercise, and you will see impressive results in no time.