Gliding: what is it, the best exercises with sliding discs
Slide plates are one of the latest in compact strength equipment. At first you might think it’s just a new toy, but they really do work no matter what your training level. Gliding discs are inexpensive, compact and with them you can do a complete workout for strength and balance at the same time. They also increase endurance, flexibility, and even aid in injury recovery.
Slippery discs: what is it?
These are small, flat discs that are needed to glide across the floor with the hands or feet. It turns out that during the exercises you do not raise your legs and arms, but slide down, supporting the weight of your body.
The discs have two surfaces: one is plastic, the other is covered with fabric. This will allow you to train on different floor coverings. The plastic side glides better on carpets, rugs and the fabric side on hard flooring (tile, laminate, wood).
With sliding discs, you can train in different ways, depending on your goals. You can do intense cardio or strength training interval training. Or you can focus on a specific muscle group and plan a weight training session. The discs are small, compact and lightweight, perfect for practicing at home or on the go. And it will be a great gift for anyone who loves fitness.
Benefits of gliding
Gliding workouts are gentle and gentle on the joints, so they may be recommended for injury recovery (exercises should be chosen by an experienced trainer or sports physician, of course).
You have to control the slippery, unstable surface through the full range of motion, so the sliders force your muscles to work differently than traditional bodyweight training. To move from one position to another, the motor muscles and the stabilizing muscles must be constantly tense. Glider training is good for developing balance.
Exercises with sliding discs
Before you start doing exercises with slide discs, read our recommendations:
- Start your training with a short general warm-up, or do the first exercises slowly and carefully, controlling each movement, before increasing the pace and intensity.
- Each movement must cover its full amplitude; control the movement at each point.
- Do all exercises for 30-60 seconds, depending on your fitness level.
- Repeat all exercises for 3-5 circles or for a selected time, for example 30 minutes per workout.
- Increase the duration and intensity of your workout as you improve.
- If you are tired and lose control of your movements, stop and rest.
Exercise #1 Side lunges
Start by standing with both feet on the sliders, feet shoulder-width apart. Squeeze your glutes and push your hips back as you push your right leg to the right and bend your left. The knee of the bent leg must not exceed the toe! Extend your right leg as far as you can. The weight of the body rests almost entirely on the left leg. Pull your right leg to the center and stretch your left. Repeat on the other side.
Exercise #2 Back lunges
Starting position: standing, legs on sliders. Bend your right leg and slide your right foot back into a deep lunge. The left foot does not move. Straighten your leg and return to the starting position. Repeat on the other side. To make it easier for you: remove the slider under the fixed foot to facilitate balance.
Exercise #3 Reverence
Exercise #4 Climber
Rock climbing is a great intense full-body workout that is often included in boot camp programs. By adding sliding discs to the standard technique for this exercise, you will achieve consistent core engagement and zero impact when jumping back and forth. Start in a classic plank position with both toes on the plates. Bend your right knee towards your chest, don’t lift your buttocks. Return to IP, repeat with left foot. The faster you move, the greater the charge.
Exercise #5 Fold
This exercise works the glutes, core, and hip flexors. The starting position, as in the first two exercises, is the bar, socks on the plates. Pull both knees toward your chest, then lower them back to the starting position. Shoulders, back, buttocks do not change position when moving the legs. To increase the load and add momentum, rotate your pelvis, pushing your knees to the right and left, then return to the plank.