Around the World Superman Hold

Muscles involved

BackGlutesTrapezius

How to do it

1. Lie face down with your arms and legs extended. 2. Elevate your chest and legs, maintaining the superman position. 3. Rotate your arms in a wide circle around your body. 4. Maintain control of the movement and lower slowly when finished.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Gluteus maximusErector spinaeLatissimus dorsiInfraspinatusTeres majorTrapezius lower fibersTrapezius middle fibersHamstringsGastrocnemiusSoleusPectoralis major sternal head

Tips

- Keep your neck in line with your spine to avoid tension. - Perform wide but controlled circles with your arms. - Breathe deeply during the superman position to maintain stability.

Difficulty