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How to do superman exercise? Tips, benefits and modifications

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How to do superman exercise? Tips, benefits and modifications

The superman train could be among the finest additions to your exercise and is sweet for individuals of all health ranges. This train works the abdominals, hamstrings, glutes, and decrease again muscular tissues.

It is a easy train that may be finished with none gear and works the core muscular tissues with out straining the posterior chain. On this article, we’ll focus on all the pieces concerning the Superman train, together with the method to do it, advantages, and modifications.


Easy methods to do superman exercise?

Push-ups with weights (Image via Pexels/Krzysztof Biernat)
Push-ups with weights (Picture through Pexels/Krzysztof Biernat)

Right here’re the directions that it’s best to observe to do the Superman train appropriately and reap the utmost advantages:

  • Begin by laying down on the bottom in a inclined place, which suggests the abdomen presses onto the bottom.
  • Maintain your fingers prolonged in entrance of you and the legs straightened to the again.
  • Your head must be in a impartial place earlier than you slowly begin elevating your legs and arms a couple of inches off the bottom and really feel the decrease again muscular tissues contracting.
  • Guarantee that the muscular tissues between the shoulder blades, core muscular tissues, and glutes are engaged concurrently.
  • To contract the belly muscular tissues, barely increase your stomach button off the bottom.
  • Keep on this place for about 2-3 seconds. Make certain to maintain your respiration even all through the motion.
  • Slowly decrease your stomach, legs, and arms again to the bottom. Repeat.

You must solely raise your physique as a lot as you’re feeling comfy, moderately than hyperextending the neck and head, which might trigger discomfort or ache in your muscular tissues.


Advantages of superman train

The superman would possibly really feel like a easy train, however when finished appropriately, this train can offer you quite a few advantages. These embody:

#1 Higher Spinal Assist

This train helps in strengthening the erector spinae muscular tissues, which helps in supporting spinal well being. That helps in stopping decrease again accidents and enhancing the purposeful motion of the physique.


#2 Improved Posture

The Superman train helps construct sturdy again muscular tissues, which enhance physique posture. That is as a result of stronger again muscular tissues assist forestall a rounded again or backbone, which might result in discomfort or poor posture.

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#3 Stronger Decrease Physique

This train additionally helps you get a powerful decrease physique by participating the hamstrings and glute muscular tissues. That is an simply accessible train that may be finished with none gear on the ground and is budget-friendly.


#4 Higher Core Power

This Superman train can even assist construct higher core power by focusing on the belly muscular tissues. Sturdy core muscular tissues assist cut back pressure on the decrease again muscular tissues, which might trigger harm or ache over time.


Modifications of Superman Train

Right here’re a couple of:

#1 Superman Push-up

Push-ups (Image via Pexels/Andrea Piacquadio)
Push-ups (Picture through Pexels/Andrea Piacquadio)

Easy methods to do it:

  • Assume a regular push-up place on the bottom.
  • Press down in your palms and ft earlier than making an attempt to boost your physique within the air whereas maintaining it parallel to the bottom.
  • The fingers must be prolonged to the entrance.
  • Assume the beginning place as you get again on the bottom.

#2 Standing Superman

Easy methods to do it:

  • Begin in a standing place earlier than bending your knees and reaching to the entrance together with your proper arm.
  • Slowly increase your left leg off the bottom until it is parallel to the ground.
  • Maintain this place whereas maintaining your physique balanced.
  • Reverse the motion, and swap sides.

The Superman train has many advantages, as talked about above. This train may be very straightforward to do and could be simply finished by individuals of all age teams or health ranges. Moreover, you may simply incorporate it into your exercise routine.

When this train is finished appropriately by focusing on the correct muscular tissues, it helps keep away from accidents and offers a number of advantages, together with constructing a powerful core.

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Fitness

Does exercise offset the risks of sitting? – Harvard Health

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Does exercise offset the risks of sitting? – Harvard Health
I’m 63 and take brisk walks for a total of two to three hours a week, just like you recommend. But the rest of the time I sit — at a computer, at the kitchen table, or in front of the TV. Is that healthy?

The study confirmed again that moderate-to-vigorous physical activity for at least 150 minutes per week does improve your health, particularly your heart health. But the study also was able to show that, among those people who got the recommended amount of moderate-to-vigorous physical activity, those who were the most sedentary the rest of the time had a greater risk of developing heart failure and dying from heart disease, when compared to those who were less sedentary.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Are there benefits to exercising while taking new diet drugs? — Harvard Gazette

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Are there benefits to exercising while taking new diet drugs? — Harvard Gazette

New diet drugs are making it easier to lose weight. So does that mean we can stop exercising? Health experts say no. There is a long list of upsides to going for a walk or hitting the gym, and weight loss isn’t necessarily at the top.

“Exercise is good for everything from cognition and mental health benefits such as preventing neurocognitive disorders like Alzheimer’s disease to cardiovascular benefits like preventing mortality from cardiovascular disease, maintaining vascular function, and improving lung strength and lung function,” said Christina Dieli-Conwright, an associate professor in the Department of Nutrition at the T.H. Chan School of Public Health.

“Exercising regularly can even benefit the gastrointestinal system, like gut motility, digestion and the gut microbiome. … Depression, anxiety, sleep, fatigue, pain — I can’t think of a body system that is not benefited by exercise,” she added.

But, while exercise can help in losing weight, it isn’t a magic bullet, she said.

“Historically speaking, the thought behind exercise and weight loss is a little bit erroneous. Exercise alone does not typically put an individual into enough of a caloric deficit to cause weight loss,” she said.

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Why? For starters consider that exercise, on average, can burn from 200 to 700 calories an hour, while consuming that many calories can be done in minutes.

And most of us appear to be poor at keeping track of what we’re taking in vs. what we’re burning.

According to the Centers for Disease Control, more than 73 percent of Americans are overweight or obese. At the same time, almost half of all adults met activity guidelines for aerobic physical activity during the period of a year, and nearly a quarter met guidelines for both aerobic and muscle-strengthening activity.

7 to 15 Hours of exercise a week significantly lowers cancer risk, according to 2019 study

Medical experts say both exercise and maintaining a healthy weight are important components of promoting overall health and longevity.

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“Because the effects of weight loss on diabetes control and risk of diabetes is stronger than for exercise, but for other things like heart disease and living longer — they look like they’re about equivalent,” said I-Min Lee, a professor in the Department of Epidemiology at the Chan School and professor of medicine at Harvard Medical School.

In 2019, Lee helped author a study on physical activity and cancer risk that showed that seven to 15 hours of exercise a week can significantly lower one’s risk of seven types of cancer. That benefit decreases with an overweight BMI, but still shows an improved risk for six cancers: colon, breast, kidney, myeloma, liver, and non-Hodgkin lymphoma.

“Depression, anxiety, sleep, fatigue, pain — I can’t think of a body system that is not benefited by exercise.” Christina Dieli-Conwright, T.H. Chan School of Public Health

Lee advises those who are looking to begin an exercise regimen to start small.

“That way you get a little bit of benefit,” she said, “and it’s also very encouraging, because if it’s an amount that’s doable, and you succeed, it might make you want to do more.”

And doing more is good for everyone, she said. A good strategy, according to Lee, is to try to add 10 minutes to your routine — whatever it may be. If you walk for 20 minutes a day, go for 30 until you meet or exceed the recommended 150 minutes of weekly exercise.

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Edward Phillips, an assistant professor of physical medicine and rehabilitation at HMS, and founder and director of the Institute of Lifestyle Medicine at Spaulding Rehabilitation Hospital, agrees.

“If I ask someone how easily they think they could add a bottle of water in the morning or in the afternoon to combat dehydration, they’re going to say, ‘That’s not so hard.’ If they start doing that, and they also add in a five-minute walk after lunch, which is really healthy, and also easy to achieve, then when I check in with them three weeks later, they go, ‘I’m drinking more water. I feel better. And by the way, the five-minute walk turned into a 10-minute walk.’”

Phillips is also host of the WBUR podcast “Food, We Need to Talk,” covering health and fitness. He said when patients don’t see changes on the scale, they need tangible reasons to keep working out — and there are apparent reasons.

“People need a good story in order to make changes that would result in meaningful health changes,” he said. “Exercise allows you to be more functional. You can get out of a chair more easily. You can sit in the chair more easily. … Or when a friend says, ‘Let’s go downhill skiing this weekend,’ and you’re like, ‘I haven’t done that in years,’ you say. ‘I could try it, because I’ve been exercising.’”

Dieli-Conwright said it helps to do anything a couple of times a week that gets you out of breath.

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“You’re going to get more bang for your buck if you do both aerobic and resistance exercise, though,” she said. “The reason is that aerobic exercise is going to tax the cardiorespiratory system more than resistance or weightlifting. That type of exercise is fantastic for muscle strength. But with both you are going to target glucose metabolism, which is going to be important for managing hyper- and hypoglycemia, diabetes management, things like that.”

She adds that it’s also important to interrupt sitting time or sedentary behaviors.

“Once an hour, get up for two to three minutes even, and just stand up and down and squat or take a two-minute little walk, and go up and down the stairs a couple of times. That can actually help to also manage glucose, which leads, again, back into diabetes risk,” she said.

But Dieli-Conwright emphasizes that creating an exercise habit is key.

“We all know that obesity is incredibly bad. It leads to so many different other co-morbid conditions, specifically heart disease and diabetes. However, there’s so much data that’s overlooked that supports the paradigm that I generally call, and others call, being fit and fat,” she said, essentially being overweight, yet metabolically healthy.

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⁠Ian Walsh’s fitness routine has nutrition & mental health

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⁠Ian Walsh’s fitness routine has nutrition & mental health

Some chase storms, others chase waves.

For surfer Ian Walsh, there’s no bigger thrill than finding, riding, and documenting the biggest waves the ocean has to offer.

Ian Walsh surfs huge waves at Jaws

© Fred Pompermayer / Red Bull Content Pool

But to track and surf enormous waves around the globe, one must be physically and mentally tough— qualities that Walsh, who at 19 was the runner up at the Billabong XXL Awards, works on each day.

There are two parts to Walsh’s training: in-water activities and out-of-water activities.

”What happens in the water—along with surfing—is working on breathing and other stuff in a controlled, well-supervised pool environment,” Walsh said. “Out of the water [training] is a lot of time in the gym, specifically working on endurance and building strength.”

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“It’s about keeping everything moving independently through your spine. For the shoulders, they get a lot of miles on them when you’re paddling session after session. When you fall, oftentimes your shoulders are the first point of entry into the water, so they get ripped around.”

Ian Walsh training in Los Angeles

Ian Walsh training in Los Angeles

© Maria Jose Govea / The Red Bulletin

That’s why Walsh emphasizes the importance of shoulder care to prevent injury and maintain a healthy surfing career.

The key, Walsh said, is to work on movements that open your shoulders, back and hip flexors like lunges, bear crawls, stretching and mobility exercises.

But it’s not just physical exercises that Walsh incorporates into his fitness routine. Taking care of his mental health is also a big part of his overall surfing preparation, and he recommends note taking and visualization as two tools that can help surfers strengthen their mental game.

“When you’re competing, sometimes jotting down a quick note on what you learned and some positive takeaways can be helpful,” Walsh said. “If you got caught inside [a wave], broke your board, and got washed all the way through the entire lineup, a positive takeaway is that you now understand what that feels like for the next time it might happen.”

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Ian Walsh during a training session

Ian Walsh during a training session

© Nicole Sweet

Walsh recommends taking time to pause and think about where you want to go and what you want to achieve with whatever you’re about to do. “If you actually take a minute to stop and think about what you’re doing, it really opens up a positive outlook on everything that we get to do and are fortunate to be able to do as athletes,” he said.

In terms of being fortunate, Walsh gets to train in Hawaii, which he said provides a great balance of indoor and outdoor training.

“I live on Maui, where we have beautiful weather the entire year,” he said. “If the waves are good, I’m outside more, but if the waves are bad, then it’s a little bit outside and a little bit inside. I spend a lot of time in the gym toward the evening so I can use all of the daylight in the ocean.”

Ian Walsh during a training session

Ian Walsh during a training session

© Maria Jose Govea / The Red Bulletin

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But recently, Walsh and his partner—fellow surfer Olivia Jenkins—left Maui for Los Angeles, where he’s had to adapt his training routine to a different environment.

“My girlfriend Olivia is going through a six-month chemo treatment for Hodgkin’s Lymphoma,” Walsh said. “We uprooted and moved to Los Angeles to take care of the treatment process, which changed my approach to summer. There’s a much different cadence and intensity to some of the surfing here in Los Angeles, but it gave me a chance to really hone in on some different things I like to work on at the gym.”

During the winter, Walsh is focused on building strength, improving his cardio, and gaining muscle—training alongside Jenkins.

“For Olivia and I, training is really important to both of us,” Walsh said. “We spend a ton of time in the gym together, and when we go on the road, we create our own little circuit workouts. Olivia’s heart rate is much higher going through this taxing chemo process, so it’s balancing creating things that work for her while also finding things that work for me.”

Whether he’s training with Jenkins or training solo, Walsh likes to incorporate Red Bull into his fitness routine.

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Ian Walsh during a training session

Ian Walsh during a training session

© Nicole Sweet

“I use Red Bull in my training sessions, either right before or in the middle of my endurance days,” he said. “And I’ll have a Red Bull when I’m surfing to help fuel my big surfing days.”

Beyond the waves, Walsh is a huge fan of cooking, particularly when it comes to fueling his body with nutritious meals. The food that fuels Walsh the most is something from the Mediterranean diet which he’ll pair with berries.

“Blueberries, blackberries, raspberries—basically any berry or fruit that can stain your shirt,” he said. “I’ll use a handful of those and eat them with every single meal.”

It’s all part of Walsh’s desire to find healthier snacks to pair with his fitness routine.

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Ian Walsh during a training session

Ian Walsh during a training session

© Maria Jose Govea / The Red Bulletin

“If I haven’t eaten properly throughout the day, I’ll find a bowl of greek yogurt, some honey and some berries instead of sliding into that bag of chips I want to have,” he said.

But for those who do slide into that bag of chips, Walsh offers some wisdom on how to get your fitness routine back on track.

“For anyone restarting their fitness journey, take it slow,” he said. “You don’t need to jump into your max effort or what you think your max effort should be. Start the movements slowly and build. It’s better to be consistent than not to do anything. Try to remove expectations and take it one day at a time—and one movement—at a time.”

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Ian Walsh

Ian Walsh is a man who has tackled a variety in the sea and knows that it’s all about keeping things interesting.

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