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Gliding discs are a big change in the fitness world. They have a smooth surface and a compact design. They offer a unique way to work out. Add an extra challenge to your workout by introducing instability and requiring a higher level of core engagement. If you want to take your fitness program to the next level, glide discs are the best tool for the job. Let’s learn more about gliding discs below!

Types of Gliding Discs

Gliding discs are also known as articular discs or meniscal fibrocartilages. They are crucial components in several joints of the human body. These discs act as shock absorbers, distribute the load evenly, and enhance the smoothness of joint movements.

1. Knee Meniscus Disc

The knee meniscus is the most widely known and studied type of gliding disc. It is located between the femur (thigh bone) and the tibia (shin bone) in the knee joint. There are two menisci in each knee—the medial meniscus, which is larger and C-shaped, and the lateral meniscus, which is smaller and O-shaped.

The knee meniscus is made up of fibrocartilage tissue that is tough yet flexible. It acts as a cushion between the bones, absorbing shock during movement and protecting the articular cartilage. The meniscus also helps distribute the load evenly across the joint, reducing the risk of cartilage damage.

2. Temporomandibular Joint Disc

The temporomandibular joint (TMJ) is a complex joint located at the base of the skull, connecting the jawbone (mandible) to the temporal bone of the skull. The TMJ disc is a small, fibrocartilage pad that sits between the articular surfaces of the mandible and temporal bone.

The TMJ disc acts as a buffer, reducing friction and allowing smooth movement of the jaw. It also helps distribute the load evenly across the joint. Disorders of the TMJ disc, such as displacement or degeneration, can lead to pain, clicking or popping sounds, and limited jaw movement.

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3. Intervertebral Discs

Intervertebral discs are located between the vertebrae of the spinal column. While they are not technically gliding discs since they do not move within a joint cavity, they share similar anatomical and functional characteristics.

Intervertebral discs are made up of a tough outer layer called the annulus fibrosus and a soft, gel-like center called the nucleus pulposus. They act as shock absorbers, cushioning the vertebrae and protecting them from impact. The discs also help maintain the flexibility and range of motion of the spine.

Gliding discs workout technique

Gliding discs can be a fun and engaging addition to your workout routine. They can help improve strength, coordination, and flexibility. Here are some key points to consider for a “gliding discs” workout technique:

1. Focus on Smooth, Controlled Movements

Perform exercises with a focus on smooth, controlled gliding motions. Avoid jerky or abrupt movements. This can be achieved by using light to moderate weights and maintaining a slow and steady tempo.

2. Utilize Gliding Tools

While traditional “gliding discs” may not be a common fitness tool, similar devices can be used to enhance gliding motions. These tools can be used for exercises like lunges, squats, and core exercises to add an extra challenge and engage stabilizing muscles.

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3. Incorporate Balance Training

Since gliding motions often involve balance, incorporating balance training into the workout can be beneficial. This can be done through single-leg exercises, standing on unstable surfaces (like BOSU balls or stability disks), or using balance training equipment.

How to use gliding discs?

Using gliding discs can be fun and engaging to enjoy outdoor activities, sports, and even workouts. When using gliding discs for exercise, you can follow these steps and tips:

1. Choosing the Right Gliding Disc

Choose a gliding disc suitable for your use, considering its material for comfort and durability, as well as its shape to maximize hand and foot contact. Some gliding discs have unique shapes that provide a larger contact area for hands and feet, enhancing the exercise effect and experience.

2. Basic Exercise Steps

Warm-up: Always perform a proper warm-up before exercising to prevent injuries and improve performance.
Basic Posture: Ensure you maintain the correct posture when exercising with gliding discs. For example, when performing mountain climbers, keep your body in a straight line, with your hands under your shoulders and your abs tight.
Controlled Movements: Your movements should be smooth and controlled when using gliding discs. Avoid sudden or jerky movements to prevent injuries.

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3. Specific Exercise Methods

Mountain Climbers
Starting Position: Get into a plank position with both feet on the gliding discs.
Movement: Slide one foot towards your chest alternately, then return to the starting position. Repeat 12-20 times.
Benefits: Works the entire body and improves cardio-respiratory fitness.

Lateral Lunges
Starting Position: Stand with both feet forward, placing one foot on the gliding disc.
Movement: Slide the foot on the gliding disc to the side while keeping the other foot stable. Then return to the starting position.
Notes: Keep your chest lifted and your legs straight.

What muscles do you activate using gliding discs?

Using gliding discs can activate a wide range of muscles throughout the body, depending on the activity or exercise. Here’s a breakdown of the muscle groups that can be engaged when using gliding discs:

Upper Body Muscles

1. Arms: Biceps, triceps, and forearm muscles are engaged during the throwing motion, especially when generating force for a throw or maintaining control for a precise pass.
2. Shoulders: The deltoids and rotator cuff muscles are activated during the windup and follow-through of a throw and when catching the disc.
3. Chest: The pectoral muscles can be engaged, particularly during the follow-through of a throw.
4. Back: The muscles in the upper back, including the trapezius and latissimus dorsi, are involved in stabilizing the body and generating power during throws.

Lower Body Muscles

1. Legs: The quadriceps, hamstrings, and calf muscles are activated during running, jumping, and changing direction while playing games or participating in sports like disc golf or ultimate frisbee.
2. Glutes: The gluteal muscles are engaged during running, jumping, and lateral movements, providing power and stability.
3. Hip Flexors: These muscles are involved in running and changing direction and in some throwing motions.

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Full-Body Engagement

Many frisbee activities and games require a combination of upper and lower body movements, engaging the entire body in a coordinated effort. This can include:
– Cardiovascular Exercise: Running after the disc and engaging in active play increases heart rate, providing a cardiovascular workout that benefits the entire body.
– Balance and Coordination: Activities that require catching, throwing, and moving simultaneously help improve balance and coordination, engaging multiple muscle groups.

Gliding discs are a versatile and effective addition to any workout routine. They offer a fun and challenging way to improve balance, coordination, and overall strength. By incorporating gliding disc exercises into your fitness regimen, you can experience a more dynamic and engaging workout that pushes your limits and helps you achieve your fitness goals. So, don’t be left behind—step up your game with gliding discs and discover the exciting possibilities they bring to your workouts.

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