When Rohit Sharma, the second Indian captain to lift T20 World Cup title, impressed us with Superman pushups

Team India is, finally, back after a momentous T20 World Cup win. But their feat, which has scripted history for being an unbeaten victory, would not have been possible without the fitness efforts of the players. While much is known about Virat Kohli’s commitment to fitness, here’s a glimpse of Indian Men’s Cricket Team captain Rohit Sharma acing Superman pushups!

It’s not just us, even actor Vijay Deverakonda was impressed by the sportsperson’s agility which has gone viral on social media. “He was doing some crazy workouts like Superman pushups. Those are not easy to do,” Deverakonda said in a video snippet.

Just as the name suggests, Superman flying pushup is an explosive plyometric exercise that doesn’t require any equipment. The idea is to lift your entire body off the floor as if you’re flying in the air — like Superman.

Kushal Pal Singh, fitness and performance expert, Anytime Fitness said Superman push-ups are an advanced form of regular pushups. “They are categorised under the plyometrics or explosive exercises category, which refers to exercises that use speed and force in their movements to build muscle strength. These exercises are of an advanced level as they involve quick and explosive movements,” said Singh.

Experts suggest the exercise primarily targets the chest. However, it requires body strength to elevate your entire body off the floor, which makes it extremely challenging.

Performing these exercises engages the entire body, targeting various muscles such as the chest, back, arms, shoulders, legs, glutes, and core, explained Singh.

Here are the benefits, according to Dr Aashish Chaudhry, senior consultant and head department of orthopaedics and joint replacement, Aakash Healthcare Super Speciality Hospital, New Delhi.

Strengthens your posterior chain: This helps improve your posture, prevent back pain, and increase power in other exercises.
Engages your core: A strong core is essential for overall stability and balance.
Improves shoulder stability: The movement helps strengthen the muscles around your shoulders.
Boosts overall fitness: Superman pushups are a great way to challenge yourself and improve your overall fitness level.

 

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Superman push-ups help build upper body strength and power, enhance core functions, and also improve posture, making this exercise beneficial to the individual.

How to do it?

*Start in the traditional pushup position.

*Contract your core and glutes to keep your body in a straight line as you bend the elbows and lower yourself to the floor.

*Once your chest is just a few inches off the floor, push your core hard, and then explosively push the floor away from you with your hands and feet. Once your hands and feet are off the floor, you quickly extend them over your head, similar to the Superman pose.

*Land softly. Immediately lower into another pushup.

*Repeat for a requisite number of reps.

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