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They have been used for some time now in different training genres, but they are more popular than ever. The sliding discs strengthen the muscles and help to shape the silhouette. Include them in your exercise routine to keep you in shape and you'll improve your balance and coordination of movements.
How to train with gliding discs?
These thin discs, made of soft and resistant fabric, can be put on the hands and feet to make different movements that work each and every one of the muscle sets. It is also known as gliding training and consists of doing the exercises in a different way, with the added complexity of our hands and feet sliding as we do them.
It is fun to incorporate into your training at home, but in addition to this formidably efficient by the fact that toning the body with the sliding discs involves intense cardio activity that not only burns an essential amount of calories, but increases strength and agility as a rule.
If you train with gliding discs or gliding discs, you work with your weight, without impact (you don't take your feet off the ground) and you don't need more accessories than the glidings themselves. You can do a multitude of exercises, some of which are very simple and others which involve a certain amount of complexity. In any case, it is an ideal activity both for beginners and for people who train regularly and want to change their routines.
Exercises with sliding discs to strengthen the muscles
Arms without flaccidity, firm buttocks, legs well contoured and without fat piled up, core like a rock? Training with sliding discs gives great results if the goal is to lose more and strengthen.
We must remember that as in other training sessions, a good warm-up is essential. In addition to this, you should start with basic gliding training exercises until you master the technique of gliding. Balance is essential to avoid ending up on the ground. It begins with gentle movements and gradually increases complexity. The movements have to be short and fast.
Among the exercises with sliding discs that should not be missing in your routine, the following stand out:
1. Scissors. Standing up, with your legs subtly apart and stepping on a puck with each one of them on your feet, make"earwigs". Forward one leg first, return to the initial position and then forward the second one. It seems very simple but it's all about doing it as fast as you can. Try to move forward as if you were walking (always and at all times with your feet on the discs). If you look at it, that movement reminds you of what skaters do. You can fill the exercise by making side openings. Open and close your legs quickly. Simple and effective!
2. Opening of the arms when the iron is in an ironing position. Lying on her stomach making the iron, she puts the discs in your hands, which should be at your shoulders. Try to move your arms as far apart as you can and return to the initial situation. It is a truly hard sliding disc exercise that is ideal for strengthening arms. If the iron costs you too much, you can do it with your knees supported.
3. Lunge. Great for working your legs and increasing your balance and coordination. In a vertical position, with a puck on each and every foot, stride forward one of your legs until you bend your knee so that it forms a 90º angle. The other leg should be extended. Support, return to the initial situation and change legs.
4. The climber. Tone up your muscles with this gliding disc exercise. In a climber situation (face down, leaning on your outstretched arms and toes), put the discs under your feet and make the"climber" movement, that is, pick up one knee, carrying it to your chest, stretch now and do the same with the other one always and in all circumstances with fast movements. With the discs, the complexity of the exercise increases and so does its results.
5. Squatting with your leg straight. Standing up, with your legs slightly apart, you descend by squatting while stretching one leg sideways (always and at all times with your discs). It returns to the initial situation and changes its leg, trying to maintain its balance at all times.