So you can train your whole body using only one disc
Inside a gym we can find many elements to train our body and perform many exercises , which gives us a wide variety of options when planning our routines . However, sometimes we can find that the machine or accessory that we are going to use is busy and we have to waste time or skip that exercise.
Today we are going to see a series of exercises to work our entire body for which we are only going to need a disc : the weight will be chosen according to our capacities and taking into account that sometimes the exercises are compound and we can not change disc continually.
Dead weight to one leg
To begin our routine, we have chosen this deadweight variant for the benefit of incorporating the instability component that means working on unipodal support . To compensate for this imbalance, we will perform the stabilization work mainly with our average glute and our core , which will make the exercise much more complete than the conventional deadlift.
Due to the large number of muscle groups involved (from the musculature of the forearm in the grip to the musculature of the lower body), the deadlift is a magnificent exercise to increase our strength considerably. Of course, if we do not do it correctly, it will become the exercise in which we can most easily injure ourselves.
First composite movement that we will incorporate into our routine. To do this, we will start from the classic position in bipodal support and the disc held with our hands in front and arms fully extended. The first phase of the movement will be the squat down, which we will perform as if we were working a conventional squat, with the back in a neutral position avoiding arching so as not to suffer injuries .
When we are still the lowest part of the movement, we will proceed to perform a bicep curl with the disc before returning to the initial squat position. In addition to working quadriceps, buttocks, core and biceps mainly, this exercise will help us to improve our coordination to synchronize our movements.
One variant that we can perform in this exercise is to first perform the full movement of the squat and then perform the bicep curl (from the lowest position of the squat) before doing another squat again.
Rowing with disk
Working our back from different angles and variations of exercises is important since we are talking about a key area in our body, which in many cases is affected by discomfort, pain and injuries. Strengthening the muscles of our back through exercises with weights , or discs as in this case, will allow us to reduce those chances of suffering some type of injury.
One of the main differences of this type of rowing compared to the classic rowing with a bar is that the weight will not be placed on both sides of our body as it happens with the bar, but we will have it right in the center, subject to our hands. In addition, we have the possibility of working with a disk in each hand and perform the oar as if it were two dumbbells .
Floor press with disc
This variant of the classic bench press will allow us to gain a considerable level of strength and then move on to the classic bench press . When lying on the ground, the movement of descent of our elbows will be limited by the floor , so we eliminate the risk of lowering more than necessary and that our rotator cuff can suffer .
In addition, another advantage of this exercise is that we will have a much more stable position by having our entire surface resting on the ground. For the rest, the movement is carried out like any other chest press: disc held with both hands at the height of our sternum and pushing movement upwards. If we want to add difficulty and improve our grip strength, we can perform the exercise holding the disc between the palms of our hands (but beware, we should start lowering the weight because this variant burns a little).
Halo movement with disk
This movement (which is usually done with a kettlebell) , in addition to helping us gain strength in our shoulders by the simple fact of loading a disc on our head, can be used to work the mobility of the glenohumeral joint . However, like all shoulder exercises, it presents the problem of overestimating our abilities and carrying more weight than is necessary, so the recommendation is to start with a moderate weight .
The exercise consists of going around doing circles to one side and another around our head with a disk held in our hands. In addition to allowing us to gain strength, exercise is a good way to gain mobility in the glenohumeral joint . As always, the main recommendation is to be careful with the weight we choose to avoid suffering any type of injury.
Birds with disk
This exercise, which we usually do with a pair of dumbbells, is indicated to work the posterior head of the deltoid , commonly delayed with respect to the anterior deltoid and responsible for muscle decompensation that can cause shoulder injuries .
To perform this movement we will adopt the same position as if we were doing it with dumbbells. Depending on the disc type (there are openings to facilitate their grip) in addition to the shoulder we can work the strength of grip of our hands and forearms. The movement to be performed will be the same as when we worked with dumbbells to exercise the posterior head of the deltoid .
Triceps extensions with disc on the head
Usually, this exercise is usually done with dumbbells to one or two hands , but this time we will do it by taking a disc with both hands and adopting an initial position with arms stretched above our head. Next, we will bend the elbows backwards so that the disc is just behind our head .
An interesting point to keep in mind in this exercise is to try that, when flexing the elbows, they do not open out. That is, we have to try to get the elbows to look as far forward as possible .
Biceps curl + shoulder press + triceps extension on the head
This triple compound movement will allow us to work in the same movement the biceps, shoulders and triceps . Due to the composition of the movement, you have to be careful with the weight you choose to avoid over efforts or injuries during the execution.
We will start from a standing position with the arms fully extended and the disc caught with both hands (if the discs are light weight we can even perform the exercise with a disc in each hand, but it will require improving our grip strength to avoid scares). Next, we will perform a biceps curl with the disc to later raise the disc on our head performing a shoulder press . From the final position of the shoulder press, we will bend the elbows to perform the triceps extension .
We will return to the starting position “undoing” the movements.