Few people have heard of this type of fitness as gliding, unfortunately. For those who like to try new directions, change the usual load for something extraordinary, there is a workout whose main task is gliding. Sounds intriguing? How does gliding affect physical fitness if it is more like entertainment? In fact, this area is part of functional training and an excellent way to improve the body.
What are fitness sliders?
Sliders are synthetic discs that provide natural gliding over the floor surface; of course, carpet is not suitable for training. There is nothing supernatural in the material and, in fact, in the discs, but the effectiveness of training has been proven; gliding helps improve coordination, increase muscle tone, endurance, improve balance, and flexibility. Despite the simplicity of the idea, the disks work. Although household equipment can include disposable paper plates, small kitchen towels, and even socks.
The original Gliding discs are 22 cm in diameter and 1 cm in height.
Gliding as a form of fitness
This training is conducted in a fitness format and is mainly a group activity. Gliding naturally uses special discs. The training takes place under energetic music, warm-up and cool-down are carried out as standard for fitness areas.
This system, including Gliding discs, was developed and patented by Mindy Milray, who spent several years researching her findings and successfully brought the invention to the masses.
Mindy Mylrea
Reviews
Most reviews of slide step aerobics say that this area of fitness is very effective in the fight against excess weight. But many also note that this is one of the most difficult areas, because you need to try not only to perform the exercise correctly, but also to maintain balance.
Those who have done slide aerobics for weight loss note that the muscles get a load from the very first classes. Although they do not do any complex exercises, they only learn how to slide correctly and maintain balance. And, of course, if your main goal is to lose weight, then in addition to doing slide aerobics, you also need to eat right. Then your workouts will be even more effective.
Slide aerobics exercises only seem easy. This fitness direction is suitable for purposeful and persistent people who want to achieve high results. Exercises on a sliding treadmill allow you to maximize the use of all muscle groups. Thus, this aerobics exercise is one of the most effective.
Pros and cons of gliding training
Pros and benefits of training with discs:
- When sliding on discs, small and deep muscles of the body are activated, which stabilize the musculoskeletal system, improve posture, and the health of the spine and other joints.
- Training allows you to burn a lot of calories and helps to lose weight, strengthen the cardiovascular system, and increase endurance.
- During training, the joints are not exposed to shock loads.
- The muscles become more defined and the silhouette becomes sportier.
- Gliding replaces functional types of training with strength equipment, but is not inferior in effectiveness.
- It is possible to practice at home, the discs weigh almost nothing, and you can also find budget options.
Pros and cons:
- Training does not help increase muscle size and develop strength.
- There are contraindications.
- Failure to follow safety precautions and loss of balance can result in injury.
- Not suitable for beginners; gliding is recommended only for physically fit people.
Advantages
This type of aerobics has a number of advantages that make it popular.
- Ladies who are overweight can safely start this type of fitness. Running and jumping are too much stress for an overweight person, and it is these exercises that form the basis of other types of aerobics. But on the slide there is no need to run and jump, because the main task is to maintain balance on the track.
- The leg joints receive optimal load; you do not risk overstraining them during exercise.
- Slide training allows you to effectively burn extra calories.
Aerobics also gives you a boost of energy, which is important for fitness training.
Top 15 Exercises with Sliding Discs
Back Lunges with Knee Raises
They are performed standing on disks; when lunging backwards, the feet do not leave the floor, but at the moment of extension of the body, you need to raise the knee up and return the foot to the disk. Performed first on one side, then on the other.
Cross lunges or curtsies
They are performed along the usual trajectory, but the feet should not leave the floor when moving diagonally. The movements are performed alternately on each leg. It is important to keep your balance and not move your foot too far.
Sliding to the sides alternately
They are performed while standing and resemble skiing. The movement is performed alternately. Each leg slides to the side with the knee straight while the supporting leg is slightly bent. This is followed by a slide with the second leg.
Forearm plank slide
In this case, the discs are under the feet and the forearms are on the floor. Using the strength of the core muscles, maintaining a horizontal position, the body is pushed back, while the shoulders move back relative to the elbows. Then use your abdominal muscles to pull your torso back to the starting position, sliding your feet along the floor.
Push-ups with knee pulled to opposite elbow
The discs are located under the feet. Taking a prone position, bend your elbows and lower your chest as low as possible. As you exhale, straighten your elbows and pull your knee, sliding along the floor, to the opposite elbow and return it back. This is followed again by a push-up and sliding of the other leg to the elbow of the opposite arm.
Heel Pull + Glute Bridge with Knee Extension
Performed as follows: lying down, heels on discs, pull your heels towards your buttocks, then lift your pelvis into the gluteal bridge. Pausing at the top point, straighten your knees without lowering your pelvis. As a result, the pelvis lowers naturally along with the spine. The combination is repeated several times.
7. Sliding one arm forward and to the side in a plank
Here the discs are already located under the palms. Standing in a plank position, your core muscles are tense, keeping your torso in a straight line. Slide one hand forward without lifting your palm from the floor, then return it under your shoulder and also move it to the side, and return your hand to its original position. Perform the same movements on the other side. To complicate the technique, you can hold one leg in a canopy, alternating after a certain time.
Slide hands forward in plank
Reminiscent of doing an exercise with an ab roller, only instead of a roller there are sliding discs. Place your feet the width of your pelvis, keep your torso horizontal without sagging in the lumbar region. Place your palms exactly under your shoulder joints. As you exhale, begin to slide your arms forward, moving them away from your body, thereby approaching the floor surface. As you exhale, use your abdominal muscles to tighten your arms and return to the starting position.
9. Plyometric push-ups with side jumps
Feet on the glides. They are performed like this: the hands and feet are located approximately the same width - along the shoulders. Perform push-ups with a narrow stance, then explosively lift your palms off the floor into a wide stance while keeping your feet roughly the same width apart, sliding on the plates. Also do push-ups in a wide position and, lifting your arms, return your palms to a narrow position at the same time as your legs.
Burpee
The option is performed without push-ups, the discs are located under the feet. Stand straight, squat like a burpee, placing your palms on the floor, and slide your feet back into a plank without lifting your feet from the floor. Then slide your legs back toward your palms and jump up to the starting position. Repeat the combination.
Plank running
The option can be performed both on two and on one hand - an advanced version. Discs under the feet. Standing on straight arms, palms under your shoulders, maintain a level plank position. Start sliding your legs, bringing your knees to your chest alternately and quickly changing positions. Don't lift your feet off the floor.
Pistol squats
Performed using one disk. The supporting foot stands confidently on the floor, the second leg must be placed on the heel on top of the disc. As you inhale, squat down, sliding your front leg forward, then push off with your supporting leg and rise up as you exhale. Repeat several times on one leg, then switch.
Leg abduction in plank to the sides
Standing in a plank position with straight arms, discs under your feet, alternately abduct your straight legs to the sides and, accordingly, return to the starting position. Do it at an accelerated pace.
Walking on your hands
Standing in a plank position with straight arms, feet on discs, walk your hands forward as far as the room allows, perform for quantity or time.
Jumping push-ups, knees to chest
With your feet on the discs, do push-ups and with a sliding movement, pull your knees to your chest, simulating a jump, and return to the plank again. Then do push-ups again.
Recommendations for gliding training
It is important to note that even home workouts with discs should be done in sneakers for better support of the feet, otherwise there is a risk of pain or injury.
- Perform 15-25 repetitions or spend 30-60 seconds on each exercise.
- Don't forget to warm up before the complex.
- After training, be sure to stretch your muscles.
- Each exercise should be performed in 3 sets, so it is better to perform the complex in a circle to reduce rest time. Rest 2-3 minutes between cycles.
- Train no more than three times a week.
Contraindications
Before you start training, you should consult a specialist. It is important to do this so that as a result of the exercises you do not get the opposite effect. Direct contraindications to slide aerobics are:
- injuries of various origins, these can be dislocations, fractures, sprains;
- chronic joint diseases;
- if you have recently undergone surgery;
- spinal injuries;
- pregnancy period.
It will take a lot of effort and time to master slide aerobics exercises, but the result and process of training in the future will definitely please you. Remember that you should warm up before starting your workout. It is also not recommended to practice without an instructor at first. It is the specialist who will work with you on the correct technique and protect you from injury.
How to choose gliding discs
Slides come in various shapes - round, oval, and even triangular. It is best to choose round ones, they are more versatile. As for the quality of materials, it all depends on the manufacturer and the price of the product. Of course, original discs are practical, but this does not mean that analogues can last less. In addition, you can use improvised materials, just change them more often.
Top 5 manufacturers of gliding discs
- Gliding
- LiveUp.
- OSPORT.
- Atletica 24.
- Sportagen.
