Perform the following variant of classical exercise superman that focuses on your back in all its breadth and shoulders, buttocks and hamstrings ( hamstrings)
Home Position : Lie on the floor face down with your legs apart at the opening of your shoulders and your arms straight above your head with palms facing the ground.
Execution : lift your hands and your feet off the ground, and watch your head is in the neutral position. "He shook your hands right and left running simultaneously circular motions, just above the ground, up to the shoulder and back again over the head.
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