Superman

Bölge

Sırt

Hedef kas

Bel

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

Kalça, Arka bacak

Superman nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   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.

2. 2

   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.

3. 3

   Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

4. 4

   Repeat for the recommended amount of repetitions prescribed in your program.