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The gliding is a special type of training which is based on the principle of the slide with a special round discs. If you want to improve your body and get rid of problem areas without monotonous boring exercise, the gliding-training you will definitely like.
The gliding-training was developed by American fitness trainer mindy Milra, which wanted to create an effective program without jumps and shock loads. Mindy more than 5 years devoted to scientific studies that have proved the high effectiveness of this fitness equipment.
So, what is gliding, what is its benefit and effectiveness, as well as what exercises you can do with gliding discs?
FITNESS EQUIPMENT: detailed review
What is gliding?
At the core of the gliding principle of the slip, which allows several times to enhance the effectiveness of conventional exercise. In the end you get a very simple and high-quality training that will help you to get rid of problem areas on legs, arms and abdomen to improve shape in a short time.
To gliding-training uses a small synthetic disks, which provide the sliding surface. You put the discs under the feet or the palm of your hand and perform sliding movements in forward, backward, to the side. By overcoming friction forces with the surface of your muscles get an extra load over the entire motion path, so the effect of training increases several times. In addition, you will have to use the muscles to maintain equilibrium. The first time you can stick to a chair when performing exercises.
Original gliding discs (mindy Milra patented his method) have a diameter of 22 cm and a height of 1 cm, But now released many analogues, so it is not necessary to buy original discs Gliding, the cost of which, of course, higher. Moreover, instead of purchasing additional inventory , you can use any material that will slide across the floor. For example, paper plates, pieces of material or fabric, small towel and even ordinary socks.
The advantages of gliding
- The gliding-exercises will help you to work on problem areas (abdomen, waist, back of arms, outer and inner thighs, buttocks) without heavy and bulky equipment.
- Due to the additional resistance with the surface when sliding you get a higher load on the muscles, even when performing classic exercises, and therefore will hold a training session more efficient.
- Exercises with gliding imply’s low impact load that is safe for the musculoskeletal system.
- The gliding discs for a very compact equipment that does not occupy much space in the room and which is easy to take along for the ride.
- When performing exercises involves moving the muscles that will not only give additional load on the muscles of the abdomen and back to improve the shape, but also help to strengthen the spine and improve posture.
- In addition to strengthening muscles, the gliding-exercises excellent developing joints in all planes that is the prevention of many joint diseases.
- Thanks to the gliding-exercises you will be able to improve coordination and sense of balance.
- The gliding-training is ideal for performing at home, because instead of the disks to slip, you can use any improvised material: towel or small pieces of fabric.
Where to buy drives to gliding?
The gliding discs are very compact fitness equipment, so it is ideal for home workouts. No need to buy bulky expensive equipment to start to improve your body. Wheels for gliding will become an excellent alternative to work on problem areas from the comfort of home.
Wheels for gliding (gliding discs) you can not always find in regular sports shops, it’s so much easier to order them on AliExpress. The disks are made of a special synthetic material which allows easy sliding on the floor. While the other side of disk does not allow the foot to slide off its surface. For comfortable training just need one pair of disks. The cost of gliding discs, typically 400-800 rubles per pair.
1. The gliding discs round
2. The gliding discs round
3. The gliding discs are oval
4. The gliding discs round
Contraindications to gliding
But there is a gliding-exercises and contraindications. Despite’s low impact load, the execution of sliding exercises are not suitable for everyone. If you doubt that you are shown these exercises, consult your doctor.
The gliding is not recommended for people with the following problems:
- Varicose veins
- Problems with the cardiovascular system
- Arthritis, osteoarthritis and other chronic joint problems
- A large weight
- Recent surgery
- The complete lack of physical training
Top 25 exercises with gliding disks
The basic rules of the gliding-training:
- Before exercise clear around yourself a bit of space. Usually missing a small square of 1.5 meters in width and length.
- The first time you can use a chair or other support to maintain balance.
- Always start exercise with a warm up and end with a stretching of all muscles.
- Perform the exercise either for time (30-40 seconds on each exercise) or the number of repetitions (10-15 per side). Repeat the exercise in 2-3 sets or round Robin.
- Go gliding 2-3 times a week for 30-45 minutes. If you are doing other programs, you can add a gliding-exercises to General training.
- Perform sliding exercises at home, preferably in sneakers.
TOP 50 coaches on YouTube: our selection
The gliding-exercises for thighs and buttocks
1. Attack back
2. Lateral lunge
3. Squats
4. Diagonal lunges
5. The splaying of the legs
6. Attacks
7. The gliding-burpee
8. Sprinter
9. Bending of feet lying
10. The gliding-the bridge
11. Raising the legs
The gliding-exercises for stomach and back
1. The knees up to the chest
2. The rise of buttocks (Pic)
3. Climber
4. Kicking sideways
5. Touch knee to elbow
6. Pulling up of knees to the side
7. Horizontal Jogging
8. Climber on one leg
9. Lateral twisting
10. The gliding strip
11. Reverse plank
The gliding-exercises for arms and shoulders
1. The gliding tone
2. Lead hands forward
3. Pushups diverting hands
Thanks for the gifs youtube channels: Live Fit Girl, Marsha Circuit Training, bekafit, SugarySixPack, Nicole Perry.
7 best video training on the basis of gliding
If you prefer to do the gliding on the finished video workouts, we offer you 7 videos using sliding discs. You can perform separate videos, combine several programs together or to complement the above exercises.
TOP 50 coaches on YouTube: our selection
1. The gliding-training for feet (10 minutes)
2. The gliding: training on the cloth (20 minutes)
3. The gliding belly and feet (20 minutes)
4. The gliding away from problem areas (30 minutes)
5. The gliding away from problem areas (10 minutes)
6. The gliding to the body (16 minutes)
7. The gliding for the hips and buttocks (5 minutes)
The gliding will appeal to anyone looking for an effective, diverse and’s low impact workout for the whole body. Regular performance moving exercises will help you gain a toned and slim body in the shortest time without the use of complex or inaccessible equipment.
Be sure to read our other helpful articles:
- How to reduce the waist and remove the sides: the whole truth, features, tips, exercises
- Top 30 exercises for inner thigh + ready-made lesson plan
- Weight: features, benefit from the classes, live with the weight + a selection of exercises