Fitness

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

Published

2 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

Creating Immersive Experiences at Your Fitness Facility

Published

5 hours ago

May 15, 2024

Press Room

Creating Immersive Experiences at Your Fitness Facility

According to Fabiano, new clubs are allocating between 600 to 2,000 square feet to recovery spaces.

West Wood Clubs, which has six locations in Dublin, Ireland, recently opened a new recovery room with heated hydrotherapy massage and cryotherapy beds at its Sandymount location. At the Clontarf Club, the company gutted its existing spa to build a bigger space that includes two giant Jacuzzis, a larger sauna and steam room, an ice room, a salt room, heated loungers, and a cold plunge pool.

“Members absolutely love the new spa area, and usage is out the door,” says Karen Polley, the managing director at West Wood Clubs.

Longevity Club created a dedicated stretching and recovery area, and also now offers acupuncture, chiropractic, massage, and functional medicine in-house.

“We built our brand on hospitality, where people feel cared for,” says Jennie Brooks, the owner/president of the Longevity Club. “So, we offer convenience in as many ways as we can, including a variety of curated services that we know members appreciate having under one roof.”

Healthworks Fitness Clubs in the Boston area debuted the Restore Spa after refurbishing its 19,000-square-foot flagship facility in Cambridge. It features a cold plunge pool, infrared sauna, eucalyptus steam room, whirlpool, spa showers, and restorative massage services.

“Recovery and longevity technology and services are just as important as cardio and strength,” observes Mark Harrington, the president of Healthworks.

Because recovery also encompasses mental health, some clubs are incorporating meditation pods, quiet rooms, and spaces with a strong connection to nature to help members release stress and relax.

Accentuating Ambiance

In addition to recovery spaces, locker rooms represent a haven and are a frequent target for upgrades.

“Members now expect more spacious grooming areas, increased privacy, and larger showers, and upscale clubs are offering heated shower floors, full-body dryers, and private dressing niches,” Fabiano says.

Carter adds that unisex bathrooms with private showers are becoming more common among studios and smaller clubs.

Equally as important are club lobbies and reception areas, which today are viewed as places to showcase the brand and linger.

“Lobbies have become much more inviting and less intimidating,” Carter reports. “Rather than offering sightlines to a mass of exercise machines, these areas are being designed to make a great first impression that is welcoming to both new and existing members.”

West Wood also unveiled a new reception and café area in Clontarf, which Polley describes as “a bright, beautiful, and friendly hub of the club.” Healthworks likewise designed a new reception area and lounge where members can relax and socialize.

At the Longevity Club, Brooks focuses on sensory appeal and making a stellar first impression when members enter not only the reception area, but also each floor of the multi-story facility.

“Taste has a big effect on memory, so we offer amenity bars with complimentary mints, fruit, tea, and coffee at the entrance and exit of each floor so that members come in and leave with a lasting pleasant impression,” she explains.

Co-working spaces have been limited to large, multipurpose facilities to date, but some clubs are placing communal tables with charging stations in the lobby as a convenience for members.

“The integration of co-working areas reflects a broader, more holistic approach to member services, acknowledging evolving lifestyle needs that blend work, fitness, and wellness,” Fabiano observes.

Lighting, colors, and flooring all contribute to fostering a custom environment that differentiates brands, attracts customers, and encourages repeat visits.

“There’s a trend toward creating visually stunning and immersive environments through thoughtful lighting, color schemes, and overall design as consumers increasingly expect higher quality in fitness facilities,” Januszek says.

Return on Reinvestment

Design upgrades and remodels are an ongoing cost of stimulating growth amid competition.

“We are always busy, and the facilities get old and tired every few years,” Polley says. “It’s a constant cycle of reinvestment, which is essential to meeting the evolving needs of our members and keeping us ahead of the curve.”

Januszek acknowledges the worth of engaging spaces. “By offering a comprehensive experience that goes beyond traditional workouts, clubs give members more reasons to value their membership and return.”

Fitness

Benefits of slow running: Safe and effective jogging for better health

Published

12 hours ago

May 15, 2024

Press Room

Benefits of slow running: Safe and effective jogging for better health

Benefits of slow running: It is commonly known as jogging, is a low-impact aerobic exercise performed at a comfortable pace, typically slower than traditional running. It involves a rhythmic and continuous motion that elevates the heart rate and promotes cardiovascular fitness. Here are some benefits of slow running.

Fitness

New Research Says Social Media Could Have a Positive Influence on Our Fitness

Published

20 hours ago

May 14, 2024

Press Room

New Research Says Social Media Could Have a Positive Influence on Our Fitness

Social media is often painted as the villain when it comes to our health. And with countless Reels filling up our feeds with dubious and unregulated health advice, it comes as no surprise. On the other hand, many in the fitness space find their social media feeds a source of inspiration and an opportunity to connect with other health-conscious individuals.

Whatever side of that debate you fall on, science has weighed in with new evidence showing that social media might not be as bad as we once thought, while shedding light on what really gets us moving, and why.

Turns out showing off six pack abs and perfectly curated content may not be the thing truly motivating us. Who knew?

The Study

The research, published in the International Journal of Information Management, aimed to provide insights into the effectiveness of various types of social media content for promoting physical activity. It examined factors such as how users use social media, how they perceive t fitness content, and their intentions regarding exercise after viewing the content.

The Methods

The research is composed of two parts that investigate the factors that influence social media engagement and its influence on participants engaging in movement in the UK. The first study, based on existing online content and the trust in information published on social media, analysed exercise participation as a result of fitness content on social media.

The second part, based on the findings of the first study, investigated what type of specific information published on social media can generate a greater impact on the promotion of physical activity and the motivate individuals to improve their current levels of fitness.

The study examined factors such as user engagement levels, perceptions of the content, and intentions regarding physical activity.

The Results

Mindful Media//Getty Images

The study revealed that social media users engaged more with fitness content when it featured individuals who deviated from conventional perceptions of thinness and muscularity.
Highlighting the intrinsic benefits (how training makes us feel) of sports and fitness practices resonated particularly positively with the participants.
Aligning individuals with the same gender as the user appeared vital for engagement.
Although nuanced, these insights provide valuable guidance for tailoring content to maximise its impact on users and enhance their motivation to get fitter. It can also give you an insight into what type of social media content is likely to give your motivation the biggest boost.

The Conclusion

The study concluded that users engaging with social media content focused on physical activity had the potential of increased intentions to improve their physical fitness. The study emphasised the importance of featuring individuals with varied and realistic body types, while highlighting the intrinsic benefits of physical activity related to personal wellbeing. It also showed that aligning individuals with content from those of the same gender was found to be essential for engagement.

What This Means for Us

The research found that more intrinsically focused content (e.g. how training feels rather than how it makes us look) is more likely to get us moving. This sentiment is echoed in numerous studies examining the value of intrinsic motivators vs extrinsic for exercise adherence.

The findings offer valuable insights for tailoring our content to maximise its impact on our engagement and also encourage the likelihood of us participating in exercise. We can do this by following:

Credible sources
Sources that have a focus on the health benefits of exercise rather than just the aesthetics
A diverse range of different body types from different demographics

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.