THESuperman exercise is effective and useful for professional athletes and beginners. It targets the lower back muscles, glutes, abdominals and hamstrings.
In addition, it is complementary to other exercises for the core, such as leg raises and sit-ups, is they mainly focus on the abdominal muscles of the front of the body.
Even if you don't become a superhero by performing this exercise, your core will surely thank you if you add it to your routine.
Superman: execution of the exercise
- Lie on the ground in a prone position, with your legs straight and your arms extended forward
- Keep your head in a neutral position and avoid looking up
- Slowly raise your arms and legs about 15 inches off the floor or until you feel your back muscles contract
- Contract the glutes, core and muscles between the shoulder blades at the same time
- Slightly lift your belly off the floor to contract your abs
- Hold this position for 2-3 seconds and breathe for the duration of the exercise
- Lower your arms, legs and belly to the floor
It is important to raise the body only to the point where tension is felt but not pain; even if you manage to lift a few inches, you will still be doing a great workout.
Benefits
Superman exercise offers several benefits:
- Spine Support: This exercise strengthens the erector muscles of the spine, which provide support for the spine
- Posture: Strong back muscles can prevent postural deviations, which can lead to discomfort and kyphosis
- Prevention injuries: Strong muscles are important to reduce tension in the lower back, which over time can lead to injuries and injuries
- Stronger legs and buttocks: Superman also targets the buttocks and hamstrings
- Accessibility: This exercise requires no equipment, just the body and the floor.
Muscles involved
- Core: includes the anterior abdominal muscles, lower and upper back muscles and other surrounding muscles; it is important for everyday activities such as bending, squatting and lifting and for good posture
- Erector muscles of the back: they include the spinal, longissimus and iliocostalis, which play a fundamental role in extending the back
- Buttocks
- Hamstring
This exercise is easy to perform and can be done by anyone; People with chronic back injuries should avoid this movement or seek medical attention first.
Common mistakes
While superman is a simple exercise to perform, you need to watch out for these common mistakes:
- Moving too fast: the movement must be slow and you must hold the position for at least 3 seconds
- Do not breathe: Breathing is essential to supply the muscles with oxygen and stabilize the core
- Look up: this involves excessive strain on the neck and upper back; the neck should be kept in a neutral position and the chin slightly inclined
- Hyperextension of the back
- Pointing the toes: This makes the legs work more than the back.
And you, have you ever included superman in your routine? Let us know in the comments and remember to follow us on our telegram channel
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