Arawnd di Wɔl Supaman Hold

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Erector Spinae, Gluteus Maximus

Okuwandikira ku Arawnd di Wɔl Supaman Hold

di Around the World Superman Hold na wan komprεhεnsiv kכr εksεsayz we de tכk bכt mכtalman mכsul grup dεm, inklud di lכw bכk, glut, sכlda, εn bכdi, we de mek di kכr trεnk εn stebiliti bכku. Na fayn fayn tin fɔ pik fɔ di wan dɛn we lɛk fɔ fitnɛs pan ɔl di lɛvul dɛn, frɔm di wan dɛn we de bigin to di wan dɛn we dɔn go bifo, bikɔs dɛn kin chenj am fɔ fit di wan wan fitnɛs lɛvɛl dɛn. Pipul dɛn nɔ go want fɔ du dis ɛgzampul nɔto jɔs fɔ bil wan strɔng kɔr, we rili impɔtant fɔ mek di ɔl bɔdi strɔng ɛn fɔ mek i tinap tranga wan, bɔt fɔ mek dɛn tinap fayn, fɔ ridyus bak pen, ɛn fɔ mek atletik wok fayn.

Okukubidde ku: Nkugiyigisa Arawnd di Wɔl Supaman Hold

• Engage yu kor en lift yu an, chest, en leg dem off di graun, enta di Superman hold posishun.
• frכm dis posishכn, muv yu an dεm sכmtεm sכmtεm sכm sεkכl muvmεnt to yu sayd dεm εn afta dat dכn tכwεd yu fut dεm, kip dεm kכmכt na grɔn כl di muvmεnt.
• naw, rivεs di muvmεnt bay we yu bכn yu an dεm bak כp to di sayd dεm εn afta dat na fכs yu, komplit di "arawnd di wכl" muvmεnt.
• Tray fɔ ol dis pozishɔn ɛn kɔntinyu fɔ muv yu an fɔ at le 30 sɛkɔn to wan minit, i go dipen pan yu trɛnk ɛn aw yu de bia.

Amakulu mu kubiteekamu Arawnd di Wɔl Supaman Hold

• **Engage Your Core**: Fɔ mek yu gɛt di bɛst pan dis ɛgzampul, i rili impɔtant fɔ ɛnjɔy yu kɔr mɔsul dɛm. Dis min se yu fɔ tayt yu abs lɛk se yu de rɛdi fɔ tek panch. Dis nɔ jɔs de ɛp fɔ mek yu balans fayn, bɔt i de ɛp bak fɔ mek di ɛksesaiz wok fayn.
• **Avoid Straining Your Neck**: Wan kɔmɔn mistek we yu fɔ avɔyd na fɔ strɛs yu nɛk bay we yu luk ɔp ɔ tuck yu chin to yu chɛst. Bifo dat, kip yu nɛk nyutral bay we yu de luk dɔŋ na grɔn. Dis kin ɛp fɔ mek dɛn nɔ gɛt ɛni bad bad tin we kin apin na in nɛk.
• **Smɔl Muvmɛnt**: We yu de du di ‘arawnd di wɔl’ pat pan di ɛgzampul, avɔyd di

Arawnd di Wɔl Supaman Hold Ebitala by'omuyigiriza

Mwebale kuteekamu Arawnd di Wɔl Supaman Hold?

Yes, di wan dɛn we de bigin kin du di Around the World Superman Hold ɛgzampul, bɔt i impɔtant fɔ stat sloslo ɛn wit di rayt fɔm fɔ mek dɛn nɔ gɛt injuri. dis εksεsayz de fכs tכk bכt di mכsul dεm na di lכw bכk εn di kכr, so i implεnt fכ mek sכh se dεn εria dεm ya strכng fכ hεndl di muvmεnt. If yu na biginin, yu kin want fɔ stat wit besik Supaman Hold bifo yu go bifo to di Around the World variation. Mɛmba ɔltɛm fɔ lisin to yu bɔdi ɛn stɔp if yu fil ɛnitin we nɔ fayn. I fayn bak fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ trena fɔ mek shɔ se yu de du di ɛgzampul kɔrɛkt wan.

Ki kitiibwa eby'okukozesa omuntu Arawnd di Wɔl Supaman Hold?

• Di Sayd Plank Supaman Hol: I tan lɛk di plank we de chenj, bɔt dis tɛm yu de ol sayd plank ɛn es yu ɔp an ɛn leg fɔ mek di supama pozishɔn.
• Di Prone Superman Hold: Dis involv fɔ le prone pan yu bɛlɛ ɛn es yu an ɛn leg dɛn ɔp na grɔn, ol di pozishɔn fɔ sɔm sɛkɔn bifo yu fri.
• Di Swis Bɔl Supaman Ɔl: Wit dis vɛryushɔn, yu de yuz Swis bɔl. Yu de ledɔm wit yu bɛlɛ pan di bɔl ɛn es yu ɔpɔzit an ɛn leg, we fiba di prone supaman we de ol.
• Di Bɔd Dɔg Supaman Ɔl: Dɛn kin du dis frɔm wan an ɛn ni pozishɔn. Yu es ɛn es yu ɔda an ɛn yu leg, ɛn ol am fɔ sɔm sɛkɔn bifo yu chenj to di ɔda say.

Eby'okukozesa omulungi okugabana n'eby'omanyi Arawnd di Wɔl Supaman Hold?

• Dedlifts kin kompliment Around the World Superman Hold bay we yu de mek di lower bak en hamstrings strɔng, we kin ɛp fɔ mek yu fɔm ɛn ebul fɔ bia na di Superman Hold pozishɔn.
• Bɔd Dɔg ɛgzampul dɛn kin kɔmplit bak Arawnd di Wɔl Supaman Hold as dɛn de wok di sem mɔsul dɛm - di erector spinae mɔsul dɛm along yu bak, ɛn bak fɔ mek yu balans ɛn stebul, we impɔtant fɔ mek yu kɔntinyu fɔ gɛt di Supaman Hold.