Tone up your body with these 5 exercises with sliding discs
They have been used for some time in different training genres, but they are more trendy than ever. The sliding discs strengthen the muscles and assist in shaping 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 hands and feet to perform different movements that work each and every one of the muscle groups. This is also known as gliding training and consists of doing the exercises in a different way, with the added complexity that our hands and feet slip while we do them.
It’s 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 developing an intense cardio activity that not only burns an essential amount of calories, but increases strength and agility normally.
If you train with gliding discs or sliding discs, you work with your weight, without impact (you don’t take your feet off the ground) and don’t need more accessories than the glidings themselves. You can do a multitude of exercises, some very simple and others that involve some complexity. In any case, it is an ideal activity for beginners as well as for people who train regularly and wish to change their routines.
Exercises with sliding discs to strengthen the musculature
Arms without flaccidity, buttocks firm, 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 a good warm-up is essential. In addition to this, you should start with basic gliding training exercises until you master the gliding technique. Balance is essential to avoid ending up on the ground. It begins with gentle movements and, little by little, increases the complexity. The movements must be short and fast.
Among the exercises with sliding discs that should not be missing in your routine stand out:
1. Scissors. Standing, with your legs tenuously separated and stepping on a disc with each one of your feet, do “earwigs”. Forward one leg first, return to the initial situation and then forward the second. It seems very simple but it’s about doing it as fast as you can. Also try to move forward as if you were walking (always and in all circumstances with your feet on the discs). If you look at it, that movement is reminiscent 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 arms in iron situation. Lying face down doing the iron, put the discs in your hands, which will have to be at the height of your shoulders. Try to move your arms as far away as you can and return to the initial situation. It is an exercise with truly hard sliding discs but ideal to strengthen arms. If the iron costs too much, you can do it with your knees supported.
3. Stride. Great for working your legs and increasing your balance and coordination. In a vertical situation, with a disc in each and every foot, take a stride, advancing one of your legs until you bend your knee so that it forms a 90º angle. The other leg should be extended. Hold on, go back to the initial situation and change your leg.
4. The climber. Tonify your muscles with this exercise with gliding discs. In a climber’s situation (face down leaning on your straight arms and toes), place the discs under your feet and perform the climber movement, that is, pick up one knee, take it to the chest, stretch now and do the same with the other Always and at all times with fast movements. With the discs, the complexity of the exercise increases and so do its results.
5. Squat with a straight leg. Standing, with legs slightly apart, descend doing the squat while stretching one leg laterally (always and at all times with the discs). Go back to the initial situation and change your leg trying, at all times, to maintain the balance.