If you're a frequent gym-goer, you're likely very familiar with barbells, dumbbells and pull-up bars. You may even have found yourself utilizing suspension systems (TRX), kettlebells, resistance bands or perhaps battle ropes and sleds. And while these tools are staples of the gym for a reason, there's one tool that's often underutilized (or isn't used at all). It's the slideboard. And while it's by no means a new piece of equipment, it's too often only used to mimic movements seen in sports like ice hockey. While that's a great application for it, there are many more exercises you can do to take your training to the next level, add some variety to your workout regimen and create a new challenge for your muscles. And if you don't have access to a slideboard (and the special shoe covers that go with them), you can substitute a pair of Valslides (on carpet or turf) for many of the exercises. If you are really hard-pressed for cash, some furniture movers or a few plastic plates (if you're working out on carpet) or paper plates (for smooth floor surfaces) have also been known to work quite well.
11不可错过的Slideboard练习了更多的肌肉
下半身练习
对于下半身演习，slideboard不仅需要更稳定的核心，臀部和脚踝，但在单腿运动还需要更多的从固定腿。例如，反向或侧弓步时，您不能使用滑动腿，协助完成代表一样容易。相反，你必须拉过固定的腿，把更多的紧张和需求的工作腿。
1. Slideboard反向弓步
随着董事会一只脚在地面上，另一只脚稳定，因为你沦落成反向弓步滑动你的脚伸直背部。请一定要保持你的臀部，膝盖和整个演习对齐脚踝。不要让移动脚穿过你的身体的中线或向外漂移。完成你的销售代表和换腿。注意力集中到固定腿的脚跟驾驶最你的体重。你应该觉得如果你是拉自己的备份，针对臀部和腿筋。
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2. Slideboard侧弓步
随着董事会和另一只脚在地面上一只脚，保持你的体重在固定腿的脚跟滑动你的另一条腿出来，确保把你的臀部向后。保持固定髋关节，膝关节和踝关节堆叠在彼此。限制重量置于滑动腿的量，虽然你可能会觉得有点腹股沟和/或滑动的腿砍断拉伸。你应该感到工作发生在固定的腿，你按自己备份到起始位置。关键是要坐你的体重回到固定腿的臀部。完成你的销售代表和换腿。
3. Slideboard腿筋卷曲
Lying on your back with your heels on the board, bridge your hips up and keep your core and glutes active. Slide your heels away from your body until your hips and knees are as straight as possible without dropping your body to the board. Dig your heels in and slide your feet back to the starting position by contracting your glutes and hamstrings. You can progress this movement by placing your body on the board instead of your heels, now sliding your body over the slideboard instead of your feet. You should not feel the work taking place in the lower back: If you are, make sure to keep the core engaged to prevent the low back from arching.
Upper-Body Exercises
对于上身锻炼（主要是上推的变化）的slideboard创建一个新颖的稳定性需求。它还允许更大的运动和不熟悉的范围内，这两者的促进更电动机部招募和强度的增益。通过滑动或者手臂或脚，你将在更核心的需求，以保持臀部从旋转或运动时下降。因为你的肩膀关节的需求增加，如果您有任何肩部受伤，或者如果你的肩膀开始在这些伤害不做任何这些变化。
4. Slideboard推升架空关爱
Start with one hand on the slideboard (with a mitt on) and the other off the board. Perform a standard push-up, but slide one hand overhead on the slideboard. Since you'll be elongating the working lever, make sure to keep your core tight and don't let your lower back arch. As you slide your hand overhead, allow the shoulder blade to travel with the arm in order to prevent impingement at the shoulder (a mini shrug). Keep most of the work on the nonmoving arm. Finish your reps and switch hands.
5. Slideboard Push-Up With Lateral Reach
这个作为俯卧撑和胸部飞组合。当你完成一个俯卧撑，横向上slideboard滑动一方面是出于。你会觉得如果你正在完成胸部飞动的手。再次，你应该专注于从事自己的核心，防止臀部跌落或旋转当你把大部分的工作在不运动的手臂。完成你的销售代表和开关的手。
6. Slideboard蜘蛛侠推升
随着对slideboard一只脚，执行推起并滑向相同侧的肘部脚（你将使腿的膝部朝向肘）。从保持摆动臀部和拱起背部。完成你的销售代表和换腿。
核心练习
正如前面提到的，slideboard提供了一个独特的刺激和更多种类的核心培训。它可以让你有效地进行静态核心培训纳入动态核心培训。你的核心将会尖叫求饶，将别无选择，只有发展壮大，更轮廓分明。
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7. Slideboard车身锯
从前臂木板的位置，把你的脚趾上slideboard。保持你的核心从事，不要让下背部拱照你前后滑动你的整个身体。臀部将要下降，尤其是在转型为你的胳膊肘是在头顶的最远点 - 别让他们。只有走出去，只要你能控制的。如果这意味着只有几英寸，从那里开始，慢慢地进步，直到你强大和稳定，足以做多。
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8. Slideboard侧面褶裥普朗克
从堆积在slideboard脚侧面板位置，滑动你的脚塞到你的膝盖朝向你的胸部。保持你的臀部和斜肌接合，以防止你的躯干弯曲到一边。你应该感到抱着你稳定的底面斜肌 - 不是你的背部。确保运动发生在臀部，防止脊柱从整个演习活动。完成一侧的所有销售代表，然后在另一侧重复。
9. Slideboard身体派克
从上slideboard脚一推位置，滑动你的脚朝着你的手，你梭子鱼你的臀部朝向天花板。注重保持一个中立的脊椎，以确保运动来自于臀部，而不是后面。如果你不能保持一个中立的脊椎，同时piking臀部，尽量向胸部每天进食的膝盖，而不是（slideboard膝抱膝）。一旦你变得更强，你可以尝试的长枪。
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空调练习
Slideboard空调不仅是一个伟大的方式包括爆炸横向运动，将挑战你的双腿，但它也是一个快速的方法，让你的心脏速率达和你的新陈代谢会 - 如果你正在寻找一个快速打击是好事汗水会议或完美锻炼的终结者。当涉及到高强度间歇训练，这些训练是很难的对手。
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10. Slideboard横向黾
对于这一个，你需要确保slideboard有牢固地锁定到位最终障碍。开始在板的一端，坐回到一个运动的位置。爆炸把自己整个slideboard，吸收你的声势推向相反的屏障。尽可能快地，自己推回到另一侧，重复的代表或时间。这项工作需要一些技巧和练习，所以不要被你的第一次受挫了。这是更好地不能让它一路全线一个推动，而不是太过分热心和翻倒侧部屏障。
11. Slideboard登山
From a push-up position with your feet on the slideboard, slide one foot toward your chest so that your knee finishes right beneath the hip. Make sure not to bring the knee too high because it will likely cause the back to round. Slide it back as you bring the other knee forward and switch side to side as quickly as possible. You should feel as if you are sprinting from a push-up position. Do not allow the back to round or arch or the hips to swivel.
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你怎么看？
你有ever used a slideboard before? What did you think? Have you ever tried any of these exercises? After reading this slideshow, do you think you will add any of these moves into your workout? Share your thoughts, questions and suggestions in the comments section below!