Illustrated tutorial on lying prone and rising from both ends (superman)

Illustrated tutorial on prone and superman movements

Because this training action resembles Superman's flying action, it is also called superhero

Target exercise Parts:Erector spinae (lower back or lower back), gluteus maximus(gluteus maximus training teaching, teaching How do you train your glutes? )

Starting position: Lie on your stomach completely relaxed, arms extended in front of you, legs stretched back and straight< /p>

Action essentials: Inhale and tighten your abdomen, while keeping your arms and Lift your legs up and off the ground at the same time, stretching your abdominal muscles. Contract your erector muscles, pause for a moment, then slowly exhale and relax, returning to the original position

Tip: You can increase the training by holding weights and weighted sandbags on your feet Strength

This action cannot be done with explosive force, but slowly let the abdominal muscles exert force to lift the arms and legs;

In addition, be careful not to push your head backwards Instead of leaning up, it lifts up together with the upper body at the same time.

< /p>