< strong>Illustrated tutorial on Superman taking off (superman) action
This action is so similar to Superman’s action when taking off that name, I believe everyone has an impression. The action of Superman taking off is very similar to taking off from his stomach.
Similar actions include land swimming. They are all training movements for the erector spinae muscles of the lower back. The Superman Takeoff is a very classic core training method. Suitable for everyone
Target training area: Erector spinae (lower back core muscles)
Starting position: Completely relax and lie prone on the floor or mat, cross your arms and stretch them in front of you, and stretch your legs back and straight
Action Essentials ：
, Inhale and tighten your abdomen, cross your hands and stretch forward to stretch your abdomen and contract you of the erector muscles. Straighten your back, lift your arms and legs up and off the ground at the same time,Stay at the highest point for a second or two.
, Land on your belly only, then slowly use your lower back core Use the strength to return your hands and feet to their original positions, then slowly exhale and relax
, and repeat the planned number of exercises
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, Keep your hands and feet hanging off the ground at all times,
, >You can increase training intensity by holding weights and weight-bearing sandbags on your feet
,This action cannot be done with explosive force, but must be slowly driven by the erector muscles of the back. Lift the upper body and legs;
, In addition, be careful not to tilt your head back hard, but lift it together with the upper body
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