Fitness

What is the Alternating Superman Exercise? Tips, Technique, Correct Form, Benefits and Common Mistakes

Published

3 years ago

May 22, 2022

What is the Alternating Superman Exercise? Tips, Technique, Correct Form, Benefits and Common Mistakes

Simply since you do not don a cape and save the world day by day does not imply you do not have slightly Clark Kent inside. While you carry out the alternating Superman train, you may be properly in your approach to growing the sturdy muscle tissues required for the position.

Have you learnt what an alternating Superman train is?

It is a full exercise that enhances different core workout routines like leg raises and sit-ups, which have interaction the stomach muscle tissues. glutes, hamstrings, stomach and decrease again muscle tissues to provide anybody an actual Superman physique.

For folks of all health ranges, alternating Superman train is a wonderful and environment friendly exercise for glutes, hamstrings and abs in your decrease again.

Moreover, it really works along with different core exercises that primarily goal the stomach muscle tissues on the entrance of the physique, akin to leg lifts and sit-ups.

Appropriate approach to do alternating superman train

As Superman is considered the ‘Man of Metal’, it is solely pure {that a} exercise named after him would provide you with steely core muscle tissues. All you may have to get began is a mat to make issues extra snug, after which comply with these steps:

Lie face down on the ground together with your legs straight and arms prolonged in entrance of you in a susceptible place.
Slowly elevate your legs and arms six inches off the ground, or until your decrease again muscle tissues are tense, whereas holding your head in a impartial place (keep away from trying up). On the similar time, have interaction your glutes, core and shoulder blade muscle tissues.
To contract your abs, elevate your stomach button off the bottom. Think about your self as Superman, flying throughout the skies.
For 2 to a few seconds, maintain this place. At all times keep in mind to breathe.
Return to the ground by reducing your arms, legs and abdomen two to a few instances.
It is important to solely elevate as a lot as your physique can tolerate. You will nonetheless get an amazing train even in the event you can simply elevate just a few inches off the bottom. If this method is just too robust for you, attempt lifting solely your arms off the bottom.

How is the alternating superman pose useful?

The Superman train helps strengthen the spine. It additionally strengthens and stretches your chest, again, tummy and buttocks in addition to your shoulder and leg muscle tissues. This is a listing of advantages supplied by the alternating Superman train:

1) Strengthened backbone

The spinal twine, typically often known as the spine, aids in standing upright. The alternating superman train helps your backbone grow to be extra versatile by eradicating stiffness. Recurrently performing the alternating Superman train will considerably enhance your capacity to carry out on a regular basis duties. All through the day, you can be lively.

2) Improved posture

As you become old, your spine begins to curve in a C form as your shoulders droop and your knees bow. The Superman exercise improves your general well being by serving to you preserve good posture and stroll straight.

3) Improved muscle coordination

Alternating Superman train can support within the improvement of improved coordination between stiff and lively muscle tissues. Common train permits extra muscle tissues to carry out in higher coordination, leading to fewer accidents.

4) No tools required

The alternate Superman train is a wonderful strategy to extend core energy with out utilizing any tools. It strengthens your obliques and decrease again whereas additionally enhancing erector spinae flexibility (the muscle tissues that encompass your backbone out of your head to your hips).

Widespread Errors to Keep away from Whereas Doing Alternating Superman Pose

This manoeuvre is easy sufficient, but it is easy to neglect the basics. Keep away from these frequent blunders to get probably the most out of each glute-squeezing second:

1) Bending your arms or legs

You do not need to bend your arms or legs both; nevertheless locked knees and elbows should not the objectives. Straight however not inflexible, tight limbs are ultimate. Focus on squeezing the focused muscle tissues (again, glutes and abs) to launch any joint tightness.

2) Breathe correctly

Whereas being facedown could gradual your respiratory for a second, it is vital to maintain your airflow transferring. Constant respiratory will present oxygen to your muscle tissues, stabilise your core and enhance your efficiency.

3) Correct alignment of your physique

As an alternative of strengthening your core, being off-centre may create again ache. Stability is essential within the alternating Superman pose: your core, glutes and again ought to all be working in tandem to maintain you upright. Sustaining neck neutrality reduces the chance of ache and pressure.

4) Pointing toes

Plantar flexion (pointing at your toes) overworks your legs fairly than your again, regardless of its attraction. As an alternative, maintain your toes in a impartial or barely pointed place.

5) Trying up

If tour neck and higher again are overworked, preserve a impartial neck with slightly tucked chin as an alternative.

Key Takeaway

This train works together with your abdominals, glutes, hamstrings and higher again (erector spinae muscle tissues).

That helps provide spinal help, minimises the possibility of again harm and means that you can carry out on a regular basis duties, like bending and lifting.

Whereas the alternating Superman train is mostly protected, in case you have a historical past of again issues, or you might be injured or pregnant, you need to get medical recommendation earlier than trying this train.

Q. Have you ever tried alternating superman train?

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Fitness

Frustrated on not losing weight despite workout and diet? Fitness coach shares 5 hidden signs you are becoming more fit

Published

3 hours ago

December 17, 2024

Press Room

Frustrated on not losing weight despite workout and diet? Fitness coach shares 5 hidden signs you are becoming more fit

The weight loss journey is all about consistency and patience. However, moments of disheartening frustration can creep in, leading many to assume it’s not working and even give up in despair. But often, it’s not about big changes, small changes can speak volumes.

Even if you don’t see changes in the mirror or scale, your body sends subtle signs. (Shutterstock)

Vimal, a nutritionist and fitness coach as per her Instagram bio, shared subtle signs that are actually show your efforts. Even if the scale isn’t showing substantial progress yet, these signs can encourage you to keep going.

Not out of breath after going upstairs

Going breathless after climbing a long flight of stairs is common. But when you see improvement, it means your fitness regime is actually working. She wrote, “This improvement hints at better cardiovascular endurance. As you lose weight and get fitter, your heart and lungs work more efficiently, delivering oxygen to your muscles with less effort. With lower body fat, your body needs less energy to move so activities feel easier.”

More energy

One of the other noticeable benefits of weight loss is how it impacts your overall wellbeing, including your energy levels and mental clarity throughout the day. The fitness coach explained, “Losing weight often means your body is processing food more efficiently, leading to steady blood sugar levels and more stable energy. Improved diet and exercise can boost brain health by improving blood flow which enhances focus and memory.”

ALSO READ: Man who lost 50 kg reveals ‘the most underrated weight loss hack’

Clothes start to fit better

Even if there isn’t a stark visible change in body toning, you might notice that your clothes fit better. The usual tightness is gone, making the clothes more comfortable. She said, “This is a sign of body composition change. Even if the scale isn’t dropping, you may be losing fat while maintaining or gaining lean muscle. Muscles take up less space than fat, so your measurements can change even if your weight stays the same.”

Mental health improvements

Weight loss is not just about physical transformation, it often brings significant emotional and mental health benefits as well. She added, “Exercise and weight loss can increase endorphins also known as “feel good “ hormones which lift mood and reduce stress. Better physical health can also boost self confidence and mental clarity which may lead to improved emotional health.”

Better sleep quality:

The sleep quality improves significantly with the help of a consistent exercise routine and diet. Vimal explained, “Regular exercise and balance diet helps help regulate circadian rhythms making easier to fall asleep and wake up refreshed. Weight loss also reduces sleep apneas risk especially for those with extra body weight around the neck and chest.”

She concluded by emphasizing that the scale is not the sole measure of progress in a weight loss journey, as there are numerous other signs that reflect success beyond just the numbers.

ALSO READ: Say goodbye to your dream body if all you do is walk on a treadmill. Here’s why it gives no ‘real results’

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Fitness

Step Up! Here's How to Start a Healthy Walking Habit

Published

11 hours ago

December 16, 2024

Press Room

Step Up! Here's How to Start a Healthy Walking Habit

Breaking up a longer workout into shorter “bouts” of activity can be helpful for beginners, Paluch suggested.

Think about where you are physically, and then progressively increase your walking time from there, Paluch advised.

You might wear a step-counting device for a few days to figure out your baseline steps. Say, it’s about 4,000, which is common, then add about 500 more steps per day for the next week, she suggested.

“Just think about trying to make each increase a habit, right? So, we don’t want to just jump into it and say, we’re going to go out and walk five miles,” Paluch said. “Our goals become more achievable when we think about those in bite-size pieces and, also, we prevent injury.”

Walking at a moderate-to-vigorous intensity is more helpful for someone wanting to incorporate walking into a weight-loss plan, she added.

A 150-pound person who walks briskly will burn about 297 calories per hour, according to the American Cancer Society (ACS).

How many calories can you burn during a 40-minute walk? According to Livestrong, you can burn between 160 calories and 296 calories, depending on your weight and walking speed.

Walking more is best, the ACS suggested, citing a recent study published in the Journal of the American Medical Association. That study found more steps were linked to lower death rates from heart disease and cancer.

Mayo Clinic offers tips on starting a 12-week walking schedule, suggesting five minutes of slower-paced walking at the beginning and again at the end of a walking workout to warm up and cool down. It recommends five walking days per week.

A brisk walk means you’re breathing hard, but can still talk, the Mayo Clinic noted. A moderate intensity walk means you can walk, but can’t sing, Paluch said.

A faster pace appears to be important for good health. Harvard Health noted that regular walking reduced risk of heart disease and early death, especially for those who walked at a pace of 3 miles an hour or faster.

Fitness

Scientists Find This Type of Exercise Cuts Heart Disease Risk in Half

Published

19 hours ago

December 16, 2024

Press Room

Scientists Find This Type of Exercise Cuts Heart Disease Risk in Half

A few short bursts of exercise throughout the day may reduce heart disease risk by 50%, according to new research.
Women specifically showed the most pronounced effects of short bursts of activity.
Experts explain the findings.

If you struggle to get your steps in or to find enough time in the day to hit the gym, you’re in luck. New research finds that even a few short bursts of exercise may cut your heart disease risk in half.

A study published in the British Journal of Sports Medicine used data from more than 22,000 people between 40 and 79 years old from the UK. These participants wore physical activity trackers for nearly 24 hours a day between 2013 and 2015. Data from hospital and death records were also used to keep track of the participants’ heart health to look for major cardiovascular events, such as heart attack, heart failure, and stroke.

Women, in particular, showed more obvious effects from the short bursts of activity. That is, women who did at least 3.4 minutes of short bursts of vigorous activity per day were found to be 45% less likely to have a major cardiovascular event. When exercising between 1.5 and four minutes a day (with bursts lasting up to one minute), researchers saw an association of a 51% reduced risk for heart attack and a 67% reduced risk for heart failure, compared to those who did not perform this type of exercise.

While women saw the most impact on their heart health, the male participants also saw some benefits of this activity. With a minimum of 2.3 minutes of activity per day, researchers found that men lowered their risk for major cardiovascular events by 11%; performing 5.6 minutes a day of this type of movement saw that men were 16% less likely to experience a major cardiovascular event.

“Making short bursts of vigorous physical activity a lifestyle habit could be a promising option for women who are not keen on structured exercise or are unable to do it for any reason,” study author Emmanuel Stamatakis, Ph.D, director of the Mackenzie Wearable Hub at the Charles Perkins Centre and the Faculty of Medicine and Health at the University of Sydney, said in a statement.

Exercise helps the heart work better, says David Sagbir, M.D., board-certified cardiologist and spokesperson for Avocados-Love One Today. “Regular physical activity strengthens the heart muscle and improves blood flow which can help reduce risk factors for developing heart disease such as lowering blood pressure, managing cholesterol levels, helping regulate blood sugar, and impacting visceral adipose tissue—the type of body fat that surrounds organs and can increase our risk of heart disease,” he explains.

So if you want to focus on boosting heart health, Dr. Sagbir says that the best exercise for reducing heart disease risk is aerobic—the kind that increases your heart rate and gets you breathing more heavily. “I am a big fan of getting your heart pumping and circulation going with a daily walk,” he advises. And, as Dr. Sagbir points out, every micro-walk counts.

Walking is a proven means of reducing many of the major risk factors of heart disease, including blood sugar, blood pressure, cholesterol levels, and a high body mass index, Dr. Sagbir continues. “In addition to the cardiovascular benefits, improvements in cognitive function and memory, mood and stress, as well as longevity have all been documented,” he says (and recent research shows that walking could even add over a decade to your life!). Walking calls for no equipment, does not require a gym membership, and is adaptable to busy lifestyles, which is why Dr. Sagbir highly recommends getting your steps in.

In addition to walking, Cheng-Han Chen, M.D., board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, recommends jogging, taking the stairs, biking, and swimming/water aerobics. “It is also helpful to incorporate some strength training, as this also helps to improve the function of blood vessels,” he advises.

The bottom line

This study shows that even small amounts of higher-intensity exercise, just a few minutes at a time, can potentially provide a significant benefit to heart health, says Dr. Chen. “These are activities that can be incorporated into even a busy schedule. One can take brisk one-to-two-minute walks up and down the stairs, or get exercise through normal daily activities such as carrying heavy groceries,” he explains.

These findings are also compelling because of changes that take place during the menopause transition and how exercise may be particularly beneficial to women in this life stage, notes Dr. Sagbir. “Women experience changes during the menopausal transition that put them at greater risk for heart disease,” he says. For example, high blood pressure, a major risk factor for heart disease, significantly increases after menopause, he explains.

To reduce heart disease risk, Dr. Chen recommends engaging in regular physical activity, eating a nutritious balanced diet, getting an adequate amount of quality sleep, maintaining a healthy weight, avoiding tobacco and alcohol, and managing blood pressure and cholesterol numbers.