One of the latest trends in all-body, portable training equipment is sliding (or sliding) discs. And although they may only look fashionable, these sliding discs are a seriously effective training tool that is ideal for any athlete at any level of sports training. Sliders are inexpensive, portable, and provide a challenging workout that builds strength and stability and can also be used to build endurance, flexibility, and even help with injury rehabilitation.
What are Sliding exercise Discs?
These small, flat round discs are designed to create a sliding surface between your arms or legs and the floor. So instead of lifting your arms or legs during exercise, slide your arms and legs on the floor while maintaining your full weight.
For frisbee sizes, sliders are double-sided discs (one hard plastic and the other fabric, or a heavily coated canvas-like material on both sides) that allows you to exercise on different types of floors. Keep the smooth side down to glide more easily on the carpet and hold the fabric down to glide on harder surfaces, such as wood or tile.
Depending on the goals and specific exercises you perform, you can use your own body weight and sliders to get high-intensity cardiovascular or interval training, or build strength by targeting specific muscle groups. Because they are so small, compact and lightweight, they are ideal for home use or travel workouts. At about $ 20 or less for a set, they are a great addition to the list of exercise equipment for the home and they make a great gift.
What are the Benefits of using Sliding discs?
Exercise sliders are useful for home training simply because they are small and portable. The variety of exercises that can be done is also quite comprehensive.
Sliders offer low to no strength training and are easy on the joints, so they are often prescribed during physical therapy for athletes who want to maintain fitness while recovering from an injury.
Because you are in contact with an unstable (sliding) surface during the entire range of motion, the sliders work the muscles differently from your typical physical weight. To slide from one position to another, you need to maintain constant tension in the muscles, both the main moving mechanisms and the stabilizers, throughout the range of motion of the slippery surface. Whether you move your arms or legs, you will perform concentric and eccentric muscle contractions during almost every move. Using sliders can also be a useful way to improve balance.
Top 5 Exercise Slider Exercises for the Whole Body
The number of exercises you can do with the help of sliders is limited only by your creativity, but there are five movements that offer the biggest bang for your dollar by building strength and stability from head to toe.
Tips for sliding disc exercises:
– Start your session with a short warm-up of the whole body or perform the first few exercises with sliding discs in a slow, light and controlled way before increasing your pace and intensity.
– Perform each exercise over the entire range of motion with a smooth and controlled effort.
– Perform each exercise for 30 to 60 seconds, depending on your fitness level.
– Repeat the whole circuit for a total of 3 to 5 rounds or for a certain period of time.
– Increase the duration and intensity of each exercise as your fitness level increases.
– Rest if you can’t keep your form and are careless with your movements.
1 – Mountain climber
The mountain exercise for a climber is a great exercise with full strength and high intensity, which is most often found in training for the trunk. The addition of sliding discs to the movement strikes the standard mountain climbing exercise to a new level because it adds constant trapping of the core during the sliding movement of each leg and eliminates the impact of jumping the legs back and forth.
Start in a high position with both feet on the sliders. Slide your right knee forward into your chest, keeping your hips low. Push your knees back and repeat on the other side. You can increase the intensity by increasing your speed.
2 – Shirokoplaninski Mountain climber
As an alternative to the basic mountain climber, you can make a wide mountain climber. This exercise will engage your core as well as open your thighs. Choose one exercise or the other, each time you move through the chain.
Start in a platform with both feet on the sliding discs. Keeping your hips down, pull your right leg out from your right hand in a runner pull. Slide your right foot back to the starting position on the board. Repeat with your left foot.
3 – The knee
The knee grips your gluttons, cores and fungi. Start in a high position with both feet on the sliders. Keep your hips level and pull your knees to touch your chest while keeping your feet on the sliders. Hold your core firmly and press your feet back into their original board position.
4 – Single foot from a Bridge
Aim your hamstring and glutes with this move. Lie on your back with your knees bent and both legs on the sliders. Raise your hips to a bridge position, inserting a glute and a harness. Maintain the level of your thighs, slide forward on foot, away from your glutes, then pull your legs back. Repeat with the other leg and continue with alternating sides. To increase the intensity or this exercise, curl both legs together.
5 – side (side) Frame
Start standing with your right foot on the slider and your left foot on the floor, with your feet on your shoulders. Insert your standing leg and gluten for balancing as you fall into one leg while sliding your right foot onto the disc to the right. Pull your right leg smoothly back towards you when you return to an upright position. Perform 5 laps with your right foot, then move to the other side and repeat with your left slider. Switch and repeat again to get tired.
6 – Sliding push up
This modified movement works on your entire upper body. Start on a high board with your hands on the discs and your feet wide. Lower yourself in pressure as you slide your right arm to the side, keeping your core and hip level. Repeat the movement with your left hand sliding and continuing, alternating sides.