قالب وردپرس درنا توس
Home / Fitness and Health / This is how you learn the Superman Pushup with a 5-week progression

This is how you learn the Superman Pushup with a 5-week progression



Want to be able to put on your Superman, but do you think you will not be able to skip buildings in a single sentence? Start small with superman-style push-ups.

This explosive maneuver is a showstopper in the gym – but it may take a while to finish. Follow this 5 week progress schedule (and read more tips here) to be like a kryptonian in the air for at least a second.

Week 1

  image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/week01- ism-mh-131217-1559694942.jpg? crop = 1xw: 1xh; center, top & resize = 480: * "/> </picture></div>
</p></div>
<p>
			<span class= + ISM

Swattering Push Ups: Press on top of the train from the floor and clap your hands together and dismount.

  • Day 1: 5 sets too each 6
  • Day 2: 5 sets of 6 each
  • Day 3: 5 sets of 8 each
  • Day 4: Lying Superman's arms stretched forward, legs and arms raised, 1 repetition, 5 sets of 10 each Day 5: 5 sets of 10 claps each
  • Day 6: 5 sets of 12 claps each
  • Day 7: Test – Do 15 push ups with gossip attempts Do not repeat week 1.

    Week 2

      image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/ hmg-prod.s3.amazonaws.com/images/week02-ism-mh -131217-1559695009.jpg? Crop = 1xw: 1xh; center, top & resize = 480: * "/> [19659005<+ISM[19659006<MoveonLie-basedtotheshoulderbeatingontheshouldertappingwithbothhandsonthetipoftherepresentative</p>
<ul class=
  1. Day 8: 5 sets of 4 [1 9659008] Day 9: 5 sets of 4 each
  2. Day 10: 5 sets of 6 each
  3. Day 11: Lying superman, 5 10 sets
  4. Day 12: 5 sets of 6 push-ups with shoulder pat
  5. day 13: 5 sets of 8 push-up push-ups
  6. Day 14: Test – Finish 10 push-up push-ups, back to back. Not here yet? Repeat Week 2.
    1. Week 3

        Image "title =" Image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3. amazonaws .com / images / week03-ism-mh-131217-1559695156.jpg? crop = 1xw: 1xh; center, top & resize = 480: * "/> </picture></div>
</p></div>
<p>
			<span class= + ISM

      Make pushups that extend your arms forward on each repetition before descending.

      • Day 15: 4 sets of 3 each
      • day 16: 4 sets of 3 each
      • Day 17: 4 sets of 4 each
      • Day 18: Superman lying down, holding this time for 2 seconds, 4 sets of 8.
      • Day 19: 4 sets too 6 push-ups each
      • Day 20: 4 sets of 6 each
      • Day 21: Test – Perform 1 set of 8 hands each, try again in week 3.

        Week 4 [19659035] image "title =" image "class =" lazyimage lazyload "data-src =" https://hips.hearstapps.com /hmg-prod.s3.amazonaws.com/images/week04-ism-mh-131217- 1559695845.jpg? Crop = 1xw: 1xh; center, top & resize = 480: * "/> [19659005<+ISM[19659006<DoExplosiveLowerpadsforTheWholeBody"JumpingGradularBodyfromtheFloorEachRepair

        • Day 22: 3 sets of 2
        • Day 23: 3 sets to 2 each
        • day 24: 3 sets of 3 each
        • Day 25: Lying Superman, hold for 2 seconds, 4 sets of 8 each
        • Day 26: 3 sets of 4 explosive full-body pushups
        • Day 27: 3 sets of 4 pushups
        • Day 28: Test – Make 5 explosive full-body pushups. It missed? Repeat Week 4.

            image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/week05- ism -mh-131217-1559696876.jpg? crop = 1xw: 1xh; center, top & resize = 480: * "/> </picture></div>
</p></div>
<p>
			<span class= + ISM

          Day 29: Superman Pushup – Lower your body and explode into the air, Extend your arms, squeeze your glutes, Land Reset [Smile.]

          Build extra strength.

            Powerful muscles in the middle back help lift your arms, make susceptible supermans.

              Use dumbbell rows to build up your strength You need to pull your arm backwards

                Your buttocks muscles lift your legs in flight, train them with 3 sets of 10 glutes.


          Source link