Why (and how) to do the superman exercise – BOA FORM

Most athletes (be they professionals or amateurs) in gyms prefer machine or dumbbell exercises. But the truth is that movements made with body weight have their advantages. An example is the so-called superman.

“It’s called superman because it imitates superman’s flying position, and it’s the first workout of our lives”, says Waldyr Maciel, personal trainer and technical manager at the academy Les Cinq Gym. That’s because babies love strengthening their bodies during calling. tummy time. “And it’s something we should never stop doing, because it’s responsible for supporting the spine.”

SUPERMAN EXERCISE BENEFITS

According to the personal, the movement is considered hypertrophy, and the most worked muscles include core, shoulder and hamstrings. Not to mention the muscle groups of the spine and glutes.

He also cites the main benefits:

Prevents and decreases spinal problems;
Strengthens the trunk muscles;
Corrects the posture;
Reduces localized fat;
Strengthens the abdomen;
Tones the glutes;
Improves muscle endurance;
Improves body awareness, provides more firmness and balance to the body;
Burns calories, accelerating metabolism and increasing lean mass;
Relieves stress, improves sleep quality and produces happiness hormones.

HOW TO DO THE SUPERMAN EXERCISE

– (good shape/GOOD FORM)

“On the floor or some other firm surface, lie on your stomach with your arms and legs together straight. Without bending, raise your arms and legs at the same time.

Contract your gluteus and back muscles, you must stretch as much as you can, as if someone were pulling you by the hands and feet.

Remembering Superman now, you should have your head between your arms and your face down — yes, that’s exactly what you thought, as if you were flying and with a view of a city from above. And don’t look ahead.

Stay in the position for about 30 seconds, or as long as you can. Rest another 30 seconds. Repeat this series four times.

For ease of execution, keep your feet hip-width apart. To make it more difficult, keep your legs together. Keep your abdomen contracted throughout the movement and inhale and exhale slowly. Inhale at the top again and start releasing the air and going down slowly until you touch your feet and hands on the ground. Try increasing the intensity progressively.”