This training complex once again proves to us that for physical exercises it is not necessary to have fancy simulators, piles of iron and sports complexes. It is quite possible to do exercises at home. The main thing is to have a clear goal, a firm desire to achieve it, willpower, a little free time ... and maybe a couple of paper plates ;)
The essence of this method (gliding) is that all movements are made by sliding hands or feet on the floor surface. At the same time, almost all muscle groups participate in the work, balance, speed, endurance develop well, and seemingly familiar and familiar exercises open up from a new side.
There are special discs for gliding on sale, but they can be successfully replaced with ordinary disposable plates. Paper ones are best suited, but for different surfaces you can experiment with other materials and even a towel, the main thing is that there is a slip.
Take a standing position so that the toes of the feet stand on the discs. Sit down as deep as possible, rest your hands on the floor, at the same time your legs slide back so that you take the prone position. Immediately begin the reverse sliding movement with your feet to the chest, then straighten up to the starting standing position. Repeat 15 times.
Take a sitting position, toes on discs, hands resting on the floor at a distance greater than the width of the shoulders. Slide your feet back and to the sides so that they form the letter V, while simultaneously lowering yourself to the floor on your hands. Do the reverse movement, doing push-ups on your hands from the floor and pulling your legs up to your chest. Do just 10 reps.
Various lunges are a great way to shape the hips, and this "sliding" version loads almost all the muscles of the lower body.
The initial stance is in a deep lunge, the right leg in front, the left leg straight behind rests on the disc. Pull your left leg forward, bringing your knees together, and then quickly pull back to the starting position. Do 15 reps on each leg.
This exercise perfectly trains the muscles of the arms, chest and entire body.
Take the usual position for push-ups, palms resting on the discs. Start push-ups, during which one hand slides forward and the other bends and moves slightly backwards. This exercise may seem quite difficult from the habit, so it may be worth starting with your knees on the floor. Repeat 15 times changing hands.
Usually lifting the body from a prone position is used to train the press. However, in this modification, the muscles of the back and arms also act.
The starting position is lying on your back, arms spread apart, legs stretched out. Lift the body, resting and helping yourself with your hands, which make a sliding movement at the same time. The arms should remain straight and the palms pressed to the floor. Keep your back straight. Do 15 reps.
These sliding movements of the legs are great for working out the inner and outer surfaces of the thighs, buttocks, back and abs.
Transfer the weight of the body to the right leg, the toe of the left rests on the disc. Make a sliding movement with the left foot sideways, while the hands make a movement resembling the movements of a skater. Then return the leg back, making the opposite movement with your hands. Repeat 15 times for the left leg, and then 15 for the right.
The purpose of this exercise is the abdominal and hip muscles.
Sit down, hands behind your head, spine straight. The legs are bent at the knees, the heels are pressed against the discs. Straighten your legs forward and slightly to the sides, while lowering your straight back to the floor. Then lift the body back, while bending the legs to the starting position. Do 15 reps.
Your arms, shoulders and the entire back side of the case will have to work hard here.
Lie face down with your legs stretched out shoulder-width apart, socks on the floor, arms extended forward with palms on discs. With the help of the back muscles, lift your chest as much as possible from the floor, while simultaneously describing a circle around the sides with your hands, like the movements of a swimmer. Then the arms slide forward and the body is lowered to the starting position. Repeat 15 times.
This popular sliding exercise is made much more fun.
The starting position is the bar in the stop lying down, socks on discs. Bend your left knee to your left hand, trying to bring your knee as close to your hand as possible. Quickly move your left leg back to perform this movement with your right foot. Repeat just 20 times, alternating sides.
Do you want more exercises with improvised means? Check out this training complex with a towel.
We also have a whole series of articles dedicated to home and office workout.
