Superman
Primary muscles: Spodnji del hrbta. Assisting muscles: Zadnjica, Zadnje stegenske mišice.
How to do it
- Uleži se z obrazom navzdol na tla ali blazino, roke popolnoma iztegnjene pred seboj — to je izhodiščni položaj.
- Izdihni in hkrati dvigni roke, noge in prsi s tal ter kontrakcijo zadrži 2 sekundi.
- Vdihni in se počasi spusti nazaj v izhodiščni položaj.
- Ponovi gib.
Key to the execution: Skrči spodnji del hrbta in na vrhu ob vsaki ponovitvi zadrži nekaj sekund.
Common mistakes
- Nenadno dvigovanje z zagonom namesto nadzorovanega.
- Dvigovanje samo nog ali samo rok, ne obojega hkrati.
- Obremenjevanje vratu s preveč dvignjenim pogledom.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Hrbet exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.