Gliding is a specific type of fitness that involves the principle of sliding using gliding discs. It was developed and introduced by the American instructor Merly Mindy, who set herself the task of creating a useful program without heavy loads. The specialist spent several years researching the issue, proving the usefulness of the technique.
In this article we will try to analyze the pros and cons of gliding and define a set of fat-burning exercises. We will help you achieve record results in the shortest possible time.
Leg exercises
Leg exercises provide gentle stretching, strengthen the inner thigh, the front and back of the thigh, and the muscles of the buttocks.
It is necessary to place your toes on the disc and hang your heels off the plate so that they can brake. After finishing the movement, stay in this position for a few seconds before returning to the starting position.
- Steps in place. Straighten your arms in front of you. Place your toes on the plates and lift your heel off the floor. Then bend your right leg at the knee joint and pull it towards your stomach. Do the same for the left leg. Return to the starting position. Do this exercise up to 10 times for each leg.
- The steps on the spot are complicated. The same as in the previous exercise, but by pulling the leg towards the stomach, the torso must be fixed parallel to the floor. When you return to the starting position, the muscles of the abdomen and buttocks should tense. Return to the starting position. Do the exercise up to 10 times.
- Slide your foot backwards. There is only one leg on the plate, and the second begins to slide back behind the back, making a semicircle. Return to the starting position. Do the exercise up to 10 times and change legs.
- Lunges. We slide our foot back and squat, touching the floor with our hand. We pull the leg back. Return to the starting position. We do lunges up to 10 times on both legs.
- Squats. While the feet are on the discs, the toes are turned to the sides. Take your leg to the side and sit down. Return to the starting position. Exercise 10 times on each leg.
- Difficult squats. Move both legs to the sides at the same time, secure yourself with support. When returning to the starting position, help yourself with your hands. Repeat the exercise up to 10 times.
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.
Hand exercises
Exercises strengthen the muscles not only of the arms, but also of the chest, in both men and women.
- Hand bends. Position - sitting on your buttocks, knees pulled up to your chest, place your palms on the discs in front of you. Place your hands with the plates behind your back one at a time. Return to the starting position. Repeat the exercise up to 10 times. After finishing the exercise, move both arms behind your back at the same time the same number of times.
- Exercise "cat". Position - kneeling, place your palms on your discs, and slowly move forward with your hands. Try not to lie completely on the floor. Return to the starting position. Repeat the exercise up to 10 times.
- Push ups. Position - kneeling, place your palms on your discs. We bend our arms at the elbows and at the same time spread them to the sides. In this exercise you need to lie on the floor. Return to the starting position. Repeat the exercise up to 10 times.
Gliding discs for sliding triangular and round 18cm
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On average, delivery of small-sized goods in Moscow within the Moscow Ring Road costs from 300 to 550 rubles
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If the goods are in stock , delivery of the order is carried out within 1-3 days after payment for the order.
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Back exercises
The exercises work not only the back muscles, but also the lateral muscles of the torso.
- Lie on your stomach. Take the position and lie on your stomach, keeping your hands in front of you on the discs. Start moving your arms to the sides and squeezing your shoulder blades together. Lower your arms all the way to your feet. Return to the starting position. Repeat the lesson up to 20 times.
- Twisting. Sit on the floor and pull your legs towards your stomach, bending your knees, with your heels on the discs. The arms are straight in front of you, the stomach is tucked and tense. Without stretching your legs forward, turn your torso with twisting movements to the sides and also move your straightened arms. Return to the starting position. Repeat the exercise up to 10 times.
- Complicated twists. The same starting position as in the previous exercise. Make the task more difficult by moving your legs forward on the discs when twisting and bringing your knees toward your stomach for each turn of your arms. Return to the starting position. Return to the starting position. Repeat the exercise up to 10 times on each side.
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
Abdominal exercises
Exercises are effective for combating fat folds in the waist area.
- Plank. We get into a plank position - our hands rest on the floor, our legs are placed on discs, our face looks at the floor. Slowly pull the right and left legs alternately to the chest, and bend at the knee, sliding the plate. Return to the starting position. We perform the exercise up to 10 times on each leg.
- Raising the pelvis. Lying on your back, place discs under your heels and bend your legs at the knee joints. Place your arms along your body. Lift your buttocks up, tensing your abs. Return to the starting position. Perform the exercise up to 10 times.
- Press. Lie on your back with the plates under your heels. Try to simultaneously pull your heels towards your buttocks and lift your torso towards your already tightened knees. The back is in a rounded state. Return to the starting position. If the exercise turns out to be difficult, first you are allowed to help yourself with your hands and hold on to your hips. Perform the exercise up to 10 times.
The whole secret of gliding fitness is that no matter what exercise you perform, almost all the muscles of your body are involved to a greater or lesser extent.
This complex must be done about three times a week to achieve the desired result and refine your figure. Each week, try to increase the number of exercises and the intensity of your workout. The outcome of your changes in physical fitness depends entirely on your enthusiasm and focus.
So what are the specifics of the training?
The fact is that it is based on the use of special fitness discs and gliding. The glidings are made of synthetic material, their thickness is 10 mm, and their diameter is 22 cm. A pair of such discs is enough for training.
This simple device significantly increases the effectiveness of training and allows you to endlessly modify your usual exercises. You just need to place the gliding under your feet or palms. All exercises are performed sliding. This means that it is necessary to control the position of the discs every second and maintain balance.
Thus, the abdominal muscles, back muscles and deep stabilizer muscles are constantly involved in the work. Gliding makes it possible to make movements along a variety of trajectories, thereby using smaller muscle groups.
As a result, you will be able to effectively work out all problem areas, tone your abdominal muscles, improve your posture, develop coordination and the vestibular system. This workout has virtually no contraindications. The use of discs reduces the force of gravity acting on the body and does not involve jumping or sudden movements. This means that neither problems with the joints or spine, nor varicose veins will become an obstacle to exercise.
Working with gliding is very simple. The main thing is to take the correct starting position.
Half of the foot is placed on the disc, the heel is on the floor. To make a movement, you need to lift your heel, lean on your toe and, pushing off slightly, slide in the desired direction.
Contraindications
It is important to know the contraindications for fitness:
- cardiovascular diseases (hypertension, hypotension, tachycardia, bradycardia, arrhythmia, varicose veins);
- gastrointestinal diseases (gastritis, ulcers);
- musculoskeletal diseases (hernias, arthritis);
- endocrine diseases (diabetes mellitus);
- inflammatory diseases and infections;
- pregnancy with pathologies.
To start gliding fitness classes, consult your doctor and instructor. Perhaps this is exactly what you can do, but with less load and strictly under the supervision of a specialist!
What is a face lift and when are lifting procedures necessary?
To begin with, it’s worth saying what a face lift is. Face lifting is a facelift translated into Russian.
In what cases is it recommended to resort to a facelift procedure:
1) People over 40 years old, when a person’s hormonal background changes and noticeable aging processes begin.
2) The skin has lost its healthy color; became dull, with a gray or yellow tint.
3) The presence of a double chin, a fuzzy oval, especially its lower part.
4) A large number of wrinkles and creases on the skin.
5) The skin is no longer firm, elastic, and taut. In addition, she lost her tone.
6) All other unfavorable changes associated with age.
As you can see, this rejuvenating procedure is indicated for everyone who wants to improve their appearance, which has suffered changes as a result of age-related changes.
So, there are many types of facial procedures that have a lifting effect. Let's learn more about each of them.
Microcurrent lifting
An interesting way to rejuvenate your skin and tighten it. Before starting the lifting procedure, the face is lubricated with special preparations that contain vitamins and nutrients. The doctor uses a device that sends current pulses into the layers of the skin. However, before undergoing the procedure, you should definitely study all the contraindications and possible consequences.
The course consists of 10-15 procedures. You can conduct 2-3 sessions per week.
As a result, the skin glows with health, is moisturized, soft to the touch, blood circulation is accelerated, and wrinkles become less noticeable.
