Sliders are two
sliding round discs in which each consists of two different faces. Its two
faces allow us to work on any type of surface:
·
Plastic
face for less slippery surfaces (carpet, synthetic artificial football turf,
etc.).
·
Fabric
or foam face for more sliding surfaces (parquet, hard floor, etc.)
(Images extracted from https://www.amazon.es/discos-deslizamiento-Core-Sliders-entrenamiento/dp/B013OKNSH4 and
Therefore, one
face will act as a sliding surface in contact with the ground and another will
not. Normally, the fabric or foam face is used to support the hands and the
plastic face (which is the one that offers the greatest slip) is the one that
slides on the floor.
But, what are the advantages of working with
sliding discs?
This is what most people don’t know. By working movements on slippery surfaces, we start eccentric contractions to control the movement. That is, the muscle is under tension while extends (elongates) to stop the slider, because if it did not, we would fall.
This is what most people don’t know. By working movements on slippery surfaces, we start eccentric contractions to control the movement. That is, the muscle is under tension while extends (elongates) to stop the slider, because if it did not, we would fall.
*NOTE ➤ Read if you don't know what an eccentric
contraction is:
What is an eccentric contraction? (Lamas, n.d.)
(Ex = outside, centrum = center) Muscle tension is developed and at the same time the physical elongation of the muscle, as external resistance is applied to it. The muscle generates tension while increasing its length. An example of this contraction is during the lowering of the bar in the bench press. This type of contraction "slows down" movement and occurs frequently in activities of daily living such as going down stairs or a hill, where the quadriceps contract eccentrically slowing the knee flexion and allows to descend comfortably . They also occur frequently in many sports where there are changes of rhythm, changes of direction and jumps, slowing movement. It is in this kind of movement where most injuries occur.
What is an eccentric contraction? (Lamas, n.d.)
(Ex = outside, centrum = center) Muscle tension is developed and at the same time the physical elongation of the muscle, as external resistance is applied to it. The muscle generates tension while increasing its length. An example of this contraction is during the lowering of the bar in the bench press. This type of contraction "slows down" movement and occurs frequently in activities of daily living such as going down stairs or a hill, where the quadriceps contract eccentrically slowing the knee flexion and allows to descend comfortably . They also occur frequently in many sports where there are changes of rhythm, changes of direction and jumps, slowing movement. It is in this kind of movement where most injuries occur.
So, why eccentric? (Lamas,
n.d.)
According to Tous (2005) there is a mechanism known as repeated bout effect, in which eccentric training plays a protective function of the connective tissue. Tous points out that after an eccentric training session and the subsequent full recovery that can be up to 6 days, the repetition of the exercise will cause less muscle damage than the initial, this is the repeated bout effect. In this way, the myofibrillar rupture threshold in the muscle will increase, and it will be able to withstand more load towards the stretch or toward the eccentricity. For this reason, eccentric training is currently integrated as an effective tool in the prevention of injuries.
According to Tous (2005) there is a mechanism known as repeated bout effect, in which eccentric training plays a protective function of the connective tissue. Tous points out that after an eccentric training session and the subsequent full recovery that can be up to 6 days, the repetition of the exercise will cause less muscle damage than the initial, this is the repeated bout effect. In this way, the myofibrillar rupture threshold in the muscle will increase, and it will be able to withstand more load towards the stretch or toward the eccentricity. For this reason, eccentric training is currently integrated as an effective tool in the prevention of injuries.
Thus, one of its
greatest benefits is the ability to work eccentric force as a method of injury
prevention, being an alternative to much more complex and expensive devices
such as isoinertial devices or conical pulleys, used in elite professional
clubs. But
eccentric strength is not only a method for injury prevention, it is also good
for hypertrophy, strength and power:
(Image extracted from https://ylmsportscience.com/2018/03/05/the-importance-of-muscular-strength-resistance-training-methods/ )
Another of its
applications would be CORE training, since with the sliding discs we can create
movements and instabilities to challenge said musculature.
Consequently, the
"sliders" present a series of advantages:
- Cheap⇒ Its price is very economical (€ 5-20), since the material is very simple:
- Easy to transport and store⇒ its dimensions (17.8 cm diameter) make it a very light material that is easy to transport and store, so you can use it anywhere.
- Easy to use⇒ the slider is placed on the floor and rests on the foot or hand. From there, we make the movement that we want.
- Efficient⇒ with only one slider we can work intensely unilateral exercises. This will allow us that if we have a team, several players may be working at the same time or in the form of a circuit.
In case you didn’t
know, there is another variant of this material that performs the same function
but is a little more expensive, the sliding board:
(Image extracted from https://www.amazon.es/Apolyne-IG112358-Deslizante-posibilidad-entrenamiento/dp/B071SDBYX7/ref=sr_1_1?ie=UTF8&qid=1521045952&sr=8-1&keywords=tabla+deslizante ).
It works in the same way as the sliders, by sliding. For this, the table
incorporates socks or special boots to slide on the board.
Don't forget that we can also be creative and use a skateboard as a slider!
Don't forget that we can also be creative and use a skateboard as a slider!
"Excéntrico de aductores con skate" https://www.youtube.com/watch?v=YE205zby62k
To finish, we leave you several videos with lower, upper and Core training
exercises with sliders:
- “Top 20 Exercises with Sliders: Full Body&Core Training: https://www.youtube.com/watch?v=114EUvXsd7g
o
“Eccentric
Single-Leg Sliding Leg Curl: https://www.youtube.com/watch?v=dE5d39sErBU
BIBLIOGRAPHY
Lamas, J. Beneficios
del entrenamiento excéntrico y su eficacia en la prevención de lesiones. Fisioterapia-online.com. Retrieved
14 March 2018, from https://www.fisioterapia-online.com/articulos/beneficios-del-entrenamiento-excentrico-y-su-eficacia-en-la-prevencion-de-lesiones
Post done and edited by Álvaro
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