Superman on the ground | wistropa1

In the dynamic world of bodybuilding and fitness, effective exercises are essential to achieve health and physical conditions. Among these exercises, the Superman on the ground stands out for its simplicity, its accessibility and its multiple benefits.

That you are a new expert athlete, this exercise, which does not require equipment, is a must to strengthen the back, the buttocks and the stabilization of the trunk muscles.

In this article, the benefits of Superman on the ground will be deepened, its correct method of execution, the variations and practical advice to integrate it effectively in the training routine.

The benefits of Superman on the ground

The superman on the ground has several advantages:

1. Reinforcement : This exercise is mainly aimed at the erecting muscles of the spine, which are essential to maintain good posture. A strong back helps to prevent common low back pain, especially for those who spend long hours sitting in the office.
2. Stabilization of the trunk : By soliciting the abdominal and oblique muscles, Superman contributes to better stability of the trunk. A solid abdominal belt is crucial for many other movements, including those involving weights.
3. Activation of the figure : This exercise involves the buttock muscles, which is fundamental for the development of strength and the power of the legs. Strong buttocks also improve your performance in activities such as breed, jump or even cycling.
4. Improvement of flexibility : By lengthening the muscles of the back and shoulders, the Superman promotes better flexibility. This can contribute to a movement of movement accumulated in other exercises and sports activities.
5. Accident prevention : By strengthening the back and stabilizing the muscles, this exercise can help prevent lesions linked to repetitive or heavy loads.

How to perform the Superman on the ground

Here is a detailed guide to correctly perform the Superman on the ground:

1. Starting position : Lie on the belly, leggings and lengthened arms extended in front of you. The forehead must rest on the ground and you should make sure your body is well aligned.
2. Muscle activation : Before starting, take a moment to slightly contract the buttocks and back muscles. This will help you involve the right muscles from the beginning.
3. Elevation : Inspiring, raises the arms, chest and legs on the ground at the same time. Try to create a curve in the lower back keeping the chin slightly hidden. The goal is to increase the body in a single unit, without forcing too much on the lower back.
4. Maintenance : Keep this position for 2-5 seconds while breathing normally. Focus on the contraction of the back muscles and buttocks.
5. Back to the initial position : Downloading, slowly go down the limbs on the ground, checking the movement to completely avoid.
6. 

Variations of Superman on the ground

For those who wish to diversify their routine, here are some variants in the Superman:

• Alternative Superman : Instead of lifting the arms and legs at the same time, lifting an arm and the opposite leg. Therefore alternating. This strengthens balance and coordination.
• Superman with elastic : If you have access to an elastic of resistance, you can use it to add resistance to the exercise. Wrap the elastic around the feet and stretch it with the bras in Superman position.
• Superman with rotation : While maintaining Superman’s position, turn his torso slightly on the side. This involves more oblique and improves the mobility of the trunk.

Tips to optimize exercise

• Frequency : Integrate the Superman on the ground in the routine 2 to 3 times a week for better results. You can do it as a hot exercise or add it to the end of the session.
• Duration and series : Start with the 2-3 series from 8 to 12 repetitions, gradually increasing the number of repetitions or the duration of maintenance as you advance.
• Listen to your body : If you feel pain in the lower back, this can indicate this Lift too high or don’t keep a good posture. Regulate your movement accordingly and do not hesitate to reduce the width, especially if you start.