Superman

beginnerbody onlyStretchingcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

lower backgluteshamstrings

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions prescribed in your program.

Acuéstate boca abajo con los brazos completamente extendidos frente a ti. Esta es la posición inicial.
Eleva simultáneamente brazos, piernas y pecho del suelo y mantén 2 segundos. Aprieta la espalda baja. Exhala. La posición debe parecer Superman volando.
Baja lentamente brazos, piernas y pecho inhalando.
Repite las repeticiones recomendadas.