Guide for Beginners (XXVIII): Lumbar Extension in Soil or Superman

Continuing with our beginner’s Guide, will today describe a fundamental exercise to strengthen the central area of the body and collaborate with our position, because it exercises mainly the lumbar, it is of the lumbar extension in soil o Superman, as we commonly know it.

Superman performance technique.

To begin with the completion of the exercise We must lie face down on the ground, placing a surface padded on the pelvis, a cushion for example. Otherwise, us lying on a mat. There we extend legs and arms forward, passing through the sides of the head. View down with his forehead resting on the surface, we started the movement.

We inspire and We raise both arms and legs to above without making sudden movements or jerks, and descend as we exhale without touching the ground with the tips again.

An alternative to the exercise is elevate extremities in X, that is, raise one arm and the opposite leg first and then we alternate with the other arm and leg on the opposite side, as shown in the following video.

Muscles worked with Superman

With this exercise, as we have said previously, the central area of the body, is above all the back low.

The muscles most requested to perform lumbar extension on the floor or Superman are the lumbar it allow us to keep back straight and prevent muscle imbalances between this part of the body and the abdominal muscles that never forget work, but exercising only these and not working your lower back can suffer great spasms and discomfort.

In a secondary way to elevate the legs contract buttocks and to raise the trunk shrink the dorsal.

Tips and common mistakes to make Superman

  • Concentrate the work on lower back It is essential, because otherwise, we’ll throw neck to collaborate with the movement, and this may cause a overload in the cervical that will then result in neck pain and stiffness. For this reason, try to head rises by default along with the elevation of the limb, but that the contraction is made by lumbar.
  • Never head must pull back For more bowing the body during exercise.

Gallery

Swiss Ball Back Extension Video

Swiss Ball Back Extension Video

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Quadruped with Leg Lift Video

Quadruped with Leg Lift Video

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Introduction

Introduction

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Introduction

Introduction

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Introduction

Introduction

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Swiss Ball Back Extension Video

Swiss Ball Back Extension Video

Source: www.muscleandfitness.com

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Beginner's Guide to Building a House Extension: Day 2 ...

Source: extensionbuilding.blogspot.com

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