Author：DEEPDate：2020-9-9
Sliding planks are a low-intensity training method.This training builds strength throughout the body and improves muscle balance.To the trainer that wants to keep fit in the family, slide dish volume is small, easy to carry, receive easily.Maybe you don't have a disc yet?It doesn't matter. You can use paper or plastic instead.
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Slide the tray is introduced into the training in training is very useful, because the sliding plate can move at will, so you can move freely in all directions on its own terms, and the use of sliding plate training, can exercise your balance ability, although you may need to spend some time to master skills of slide plate used, if after a long time of training, the actions you can accomplish elegant skilled.
Action 1: Forearm hand slide
Grade: Intermediate
Stretch: This workout can be done on your knees, but it's a little easier.This support action also introduces the movement of pushing and pulling the skis in front of the body while completing the previous action.
Action points
During the movement, keep your body straight.Contract quadriceps to maintain hip position and support core muscles.Place the disc directly under your palm, push it in front of your body and then pull it back. Repeat.Repeat with your arms alternating.
Action 2: Forearm tug and saw
Grade: Intermediate
The action requirement is when you finish a body seesaw glide, to maintain the position of the action.
Action points
Place your thumbs on a sliding plate, press your toes down on the sliding plate, and contract your quadriceps to support your core.Follow the instructions in Action one and keep your shoulders and elbows in line. Make a fist with your fingers crossed.Press down the forearm and pull the shoulders toward the fist.Then press down on the forearm to push the shoulders back to the elbows, while maintaining a tight support position.
Action 3: forearm buttock abduction + adduction type
Grade: Intermediate
Action points
Place your thumbs on the slide plate, bring your heels up, and press back to contract your quadriceps to support your core.Complete the basics of Move 1, keeping your shoulders and arms tight and in a straight line, with your fingers crossed and fists clenched.Contract the outer muscles of the gluteal leg, expand the feet to the outside, then contract the inner muscles of the thigh, bring the feet back to the initial position, the distance between the feet and the width of the hip.
Action 4: Bend your knees
Grade: Intermediate
This movement introduces the knee joint movement on the base movement, namely alternately pulls the knee joint quickly to the chest, is similar to the fitness running.
Key points to master: place your thumbs on the slider separately, and press your heels back.After doing the basics, keep your arms and shoulders tight.Pull one knee toward the chest, then stretch back to the original position.Alternate sides.This is a quick movement that feels like pushing your knee into your chest.
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