Superman
About this exercise
"Superman" targets the Ẹyìn muscle group, suitable for beginners. The main load falls on: Lower Back. Equipment needed: Bodyweight.
Description
Static-dynamic exercise to strengthen the extensor muscles of the back, buttocks and back of the thigh without strain on the spine.
Instructions
1. Lie face down on the floor with your arms outstretched.
2. As you exhale, lift your straight arms, chest, and legs off the floor at the same time.3. Hold at the top for 2-5 seconds.
4. Slowly lower yourself as you inhale.
Muscles worked
Primary
Secondary
Warnings
1. Do not tilt your head back, look at the floor.2. Do not make sudden jerky movements.3. Do not lift your limbs too high if you feel pain in your lower back.
