Supermen
About this exercise
"Supermen" targets the Orqa muscle group, suitable for beginners. The main load falls on: Bel. Equipment needed: O'z vazni.
Description
Orqa, dumba va sonning orqa qismidagi ekstansor mushaklarini umurtqa pog'onasiga yuklamasdan kuchaytirish uchun statik-dinamik mashq.
Instructions
1. Qo'llaringizni oldinga cho'zgan holda, yuzingizni pastga qaratib erga yoting.
2. Nafas olayotganda, bir vaqtning o'zida tekis qo'llaringizni, ko'kragingizni va tekis oyoqlaringizni erdan ko'taring.
3. Yuqori nuqtada 2-5 soniya ushlab turing.
4. Nafas olayotganda sekin pastga tushing.
Muscles worked
Primary
Secondary
