How to use the slider discs ?

Author：DEEPDate：2020-3-10

knee tuck

Now the body is on the ground in a flat support posture, with elbows straight. Step on the slide with both feet.

Then tighten the core and use your hips to retract your two legs to keep your back level.

Then use your hips to straighten your legs.

Repeat this 3 times, 10 times each.

Push up

Now the body is on the ground in a flat support posture, with elbows straight. Step on the slide with both feet.

Then tighten the core and use your hips to retract your two legs to keep your back level.

Then use your hips to straighten your legs.

Repeat this 3 times, 10 times each.

Bridge with legs slide

Lie facing the sky, lying on the ground, making the hip bridge posture, stepping on the sliding plate with both feet.

Tighten the core and use the strength of your hips to slowly straighten your knees and lower your hips until your legs are straight, but your hips are not touching the floor.

Then use the power of the hips to raise the hips and bend the knees until the hip bridge appears again.

This was repeated 3 times, 10 times each.

Side lunge

Step on the slide with one foot, hold your fists in both hands, slightly bend your knees, slightly bend your hips, and hold the core.

Move the entire center of gravity down and stretch the skateboard outwards until your knees are straight. Keep your pelvis at the same level and your back straight.

Then use the strength of the side hips to retract the legs, while moving the center of gravity up.

Do the same for the other leg. Repeat 3 sets of two legs, 10 times each.

Plank with hip circle

Hold your hands on the ground and pad your feet on the slide to control the core and keep your back straight.

Using your hips, move your knees toward your elbows and retract one of your legs.

Swap the other leg so that the two legs alternately glide on the ground.

Repeat this 3 times, 10 times each.

Plank with 1 arm slide

First make an elbow straight stance, and slide the disc under one hand. Control the core and keep your back straight.

Tighten the scapula, use the muscle strength between the scapula to push the glide disk out, and then slowly retract it.

Do the same exercise with the other hand.

Do 3 sets of 10 with each hand.