Exercises are performed with two fitness discs, instead of which you can use paper plates. Putting them under the feet or palms, you slide on them during the exercises and can infinitely modify the "basic" push-ups, sit-ups, lunges. At the same time, muscles are loaded efficiently, because they work along the whole path of movement, controlling disks and maintaining balance. " For classes, you can use special equipment, and paper plates. It is important to put the foot on them correctly: half on the (plate), and the heel on the floor. When driving, lift it above the floor.
Training plan
Perform a set of exercises twice a week: 2-3 sets of 16 repetitions, unless otherwise indicated. Are the exercises too complicated for you? Start with 8 repetitions and use as a supplementary support in the fitness club choreographic machine, and at home - a chair. This will make you feel more confident and people with problem joints. You will need: special equipment or a pair of plain paper plates. Learn to move on gliding: get up on the plates and slide from side to side. To go to the right, raise the right heel, lean on the toe and push with the left foot. Lower the heel (like a brake) and pull up your left leg.
Exercises:
1) "skater"
Muscles work front and back of the thigh, buttocks. Stand your feet on the width of the pelvis, feet on the gliding, raise the right heel. Pulling the pelvis back, and the right leg with a sliding motion to the side, sit down. Return to the starting position, repeat the exercise with the left foot. Complicate! From the squat position, pull your leg up to it and take it to the side. To be comfortable to do, take care that there are around 1.5 meters of free space around you.
2) "sliding attacks"
The muscles of the front surface of the thigh are working. Stand your feet on the width of the pelvis, feet on the gliding, raise the right heel. Slip the right foot back, descend into the lunge. Return to the starting position, repeat with the left foot. Complicate! Go down into the lunge and, without getting up, just pull up your right foot and take it back.
3) "flexible bridge"
Muscles work on the back of the thigh and buttocks. Lay down on your back, heels on gliding, hands along the body with your hands down. Raise the pelvis so that the body stretches out from the knees to the shoulders in a line. Return to the starting position, repeat. Complicate! Lifting the pelvis, fix this posture and move your legs back and forth on the gliding boards: alternately or both at once. Try, straightening one leg from the knee, 4-8 times slip back and forth with the supporting leg.
4) twisting
The muscles of the press work. Sit on the floor, heels on the gliding, hand in front of you, round the back and pull in the belly. Lean back, touching the lower back of the floor, and straighten (but not to the end!) Both feet at the same time. Return to the starting position, repeat. If the exercise is too complicated, stick your hands to your hips. Complicate! In order to engage and oblique muscles, dropping down, at the same time straighten your legs and spread your hands to the sides and rotate the body: on the first repetition - to the right side, and on the next - to the left side.
5) BACK PRESSING
Triceps and muscles of the back surface of the thigh are working. Sit on a pedestal (for example, a low bench), palms on either side of the pelvis, heels on the gliding. Transfer the weight to your arms and remove the pelvis from the support. Bend your arms in the elbows and sink to the floor, straightening your right leg. Return to the starting position, on the next repeat straighten the left leg. Complicate! Falling to the floor, straighten both legs at once.
6) "smart swimmer"
The muscles of the back work. Lie on your stomach, stretch your arms in front of you, fingers on gliding. Lifting the shoulders and chest, describe each hand a semicircle, spreading them to the sides, and then bending at the elbows and pulling to the body. Pull your arms forward. Repeat. Exercises in gliding begin to perform on inspiration. On exhalation return to the starting position. To keep the press tight, imagine that under it is an ice cube.
7) push-ups
Work chest muscles, front deltas. Take the starting position for push-ups with support on the knees, palms on the width of the shoulders on gliding. Bending your arms and pushing the gliding apart, drop to the floor. Return to the starting position. Repeat. Complicate! Falling to the floor, spread your hands not clearly in the sides, but slightly diagonally.
8) "steps in place"
The muscles of the press work. Accept the position of the strap, the toe of the legs on the gliding boards, the palms of the shoulder width apart. Fixing the body parallel to the floor, pull forward, bending in the knee, the right leg. Return to the starting position. Do the same with your left foot.
Complicate! Pulling straight legs, raise the pelvis, turning to the position of "spades". Or divorce them and reduce them again.
Reasons to do gliding
1) Gliding saves time. Muscles are worked out more efficiently, so you do not have to do a lot of repetitions. But the result will be noticeable faster.
2) He has almost no contraindications: training is not a problem with varicose veins, no problems with the compounds and the spine. Gliding is not recommended only to those who for health reasons can not do fitness at all.
3) Such training will quickly lead to the form of the stomach, since any movement in gliding involves the muscles of the central part of the body, the back and the press. They help keep balance and work out, even when you train your legs, doing sit-ups and lunges. Strength training shaft! this can not be given.
4) The exercises well develop coordination of movements and the vestibular apparatus. You will definitely appreciate it, taking up dancing. Or slipping, but not falling, on the ice.
5) Each exercise can be modified without end, gradually complicating it, as much as it is necessary at your level of physical preparation.
Have come to replace
Paper plates are not the only household item that can replace professional fitness equipment.
Use:
1) Plastic bottles instead of dumbbells. Fill them with water, and you can do with them all the same exercises for the hands, press, squats and attacks with burdens.
2) Books, best of all large format, as a support. Fold two equal in height stacks and perform reverse push-ups (for example, as in our complex)
3) Elastic bandage instead of tape-shock absorber. Wrap it around the legs above the knees and work out the internal muscles of the thigh. Draw and train your hands.
4) An ordinary bench instead of a step-platform. The "model" chosen by you should be low (about 20 cm) and at the same time sufficiently strong and stable.
5) A tightly rolled up thick towel instead of a foam rubber roll.