Human flag skills, how to practice human flags

The Human Banner of the Divine Skill"This action mainly relies on the traction of the lateral lumbar ligament, starting from the forearm and pulling and pushing, which belongs to tensile training.

But I prefer to practice Bruce Lee, the original Little Dragon Banner.

In contrast, the Little Dragon Banner is faster to get started and targets the target muscle groups more obviously.

The lumbar ligament ring below the back has a good traction and stretching effect, which also belongs to tensile training.

The human flag should be straight and static on the pole to look good.

This does not correspond to kinematic characteristics. Movement, movement, you don't move, light stupidly forbidden on the pole?

Then you might as well go and do planks and see how long you can ban them.

This is another game with a distinct nature of performance.

5 magic skills, originated in the United States, why do foreigners set these 5 magic skills, and later people sought after!

Because these movements belong to the traditional sports abroad, they are one-arm pull-ups.

In fact, in traditional Chinese fitness, there are also a lot of 5 magic skills, and playing a big knife in front of Guan Gong is more than persistence....

The human flag teaching is here, let's learn together!

The most important thing for the human flag is the strength of the lower back, first of all, we must strengthen the training of the lower back!

Back muscles, I will flag, so my words, you don't have to doubt, with 20 wide grip pull-ups as a base, plus a little waist strength and deltoid strength as a base, it will be enough.

Completely on your own arm strength. It must be sent to a certain extent. It can support the balance of the whole body and requires a lot of skill.

1.The basis of the human flag. When practicing a lot of oriental foundations, we know that the foundation is the most important, and there are three points for the banner foundation of the human body, the first point is the foundation of the clavicle area, the second point is the foundation of the shoulder blade area, and the third point is the core foundation of the abdomen.

To do Fengchen to these three points, the human body flag has been more than half successful.

We first have to hang the ceiling with one hand for 15 seconds, this is because we need to train the clavicle part, and we must strengthen this part, otherwise it will be easy to fall off unsteadily. Don't be too relaxed when doing this movement, otherwise you will fall; Then we lean one hand against the wall for 15 seconds, which is the shoulder blade area. Because doing this training can make the wrist more stable; Finally, we do the static dragon flag for 15 seconds, this action can make the abdomen more tense, to improve the core area.

2.Human Flag Tricks. We can't shake our legs when we do this action, because it is easy to have an unstable center of gravity, and the hand must also grasp the rotation and grasp, and the hand cannot be relaxed when exerting force.

In the process of going up, we can't completely follow the strength of the wrist, we have to rely on the strength of the shoulder blades, after going up, our legs must be bent first and then extended, and it will be successful.

The human flag teaching is here, let's learn together!

The most important thing for the human flag is the strength of the lower back, first of all, we must strengthen the training of the lower back!

Honestly, it's too hard. There's a guy in Canada who has a very beautiful human flag, but that's what he practiced. The main thing is the strength of the arms and waist and back, which is unlikely for the average person.

They can all be parallel to the ground and at 90 degrees to the bars that are forced. I can get it up to 60 degrees. It's too hard.

No effect can be seen in 3,5 years.

To put it simply, the hand on the top, the hand on the bottom, the back, tighten the core. To sum up, targeted exercises for wide pull-ups, push-ups, and core strength.

First of all, let's analyze the muscles that need to be used, and then carry out specific targeted exercises, the traction of the arm is mainly the bicep and the large round, broad back, and lower chest, and the arm supported by the force is mainly triangular, orthogonal, and triple-headed force.

Exercise more and drink a glass of pure fresh milk in the morning. In the afternoon, eat more meals.

Containment means women in all kinds of ways. Most of the objects of the poems are women in the middle of the Parisian wind and moon field. The content is no more;

It's so cold [.]

1.Pull-ups

Because the human flag needs to be done on an upright horizontal bar, and we need to use the strength of both hands to support the whole body, the training of arm strength is essential, then we can do pull-ups. The main exercise of pull-ups is our arm strength, pectoral muscles and latissimus dorsi, so this movement has undoubtedly become the basic skill of Renqi. Pull-ups aren't too difficult for fitness enthusiasts, but if you want to be a flag, it's recommended to further work on the more difficult one-handed pull-up version.

2.Push-ups are the only rules

Push-ups are also a very effective way to exercise arm muscles, the movements are simple and basic, and can be said to be an all-purpose fitness movement. So before doing the human flag, we can do push-ups to increase our arm strength and human coordination. In addition, when we do push-ups, we should do a few more sets, which can also exercise our endurance and make our physical fitness better in the future.

3.Balance training with both hands on the bar

If you want to do a good job, balance training is essential. We can choose an upright single bar for balance training. First of all, we grasp the barbell with both hands, be sure to hold it firmly, and then land on the ground with both feet, tilt the body down as much as possible, and the smaller the angle formed with the ground, the better, try to stick to it, because this action is a bit similar to the human flag, but it is relatively basic, and it is an important action to exercise balance.

1.Hang your legs up

Focusing on the core of the legs, 10 15 reps per set, repeat 4 6 sets.

2.Plank support

Core training such as suspension leg raises, 4 sets of 45 seconds.

3.Pull-ups

One of the best exercises for the arms and upper body, 8-15 repetitions per set, 4-6 sets.

4.Push-back push-backs

Arm and upper limb strength training for 20 reps in 4-6 sets.

5.Parallel bars flexion and extension

Ace moves for upper body training, 20 reps, 4 repetitions.

6.Lie on your side and raise your legs

For leg and waist stability training, try to raise as high as possible, 8-12 on each side, 3-4 sets.

It takes at least half a year for ordinary people to cultivate, so stick to it. It is not easy to practice the human flag well, so you must practice the basic skills in a solid manner, so that you can be more comfortable when you do the movements in the future. The upper hand is a pull rod and the lower hand is a push rod, which can create resistance to the body and keep the body in the air.

In general, a strong grip on the top will be better. The spacing between the hands is similar to a wide pull-up, not too narrow and not too wide. The angle between the two arms is about 120 degrees, which is the best force structure.

The upper hand of the human flag hangs the power, and the cover shouts are the main force to maintain the balance of the human flag. The human body flag needs the clavicle suspension foundation, the shoulder blade support foundation and the waist and abdomen core stability foundation, and the training of the general human body flag can be practiced in about three months to half a year.

The main exercise of pull-up movements is our arm strength and pectoral muscles and latissimus dorsi, and the movements of human flag training tremble are: hanging leg raises, pull-ups and push-ups, narrow push-ups and planks. Generally, the training of the human body can be completed in about a month to half a year.

The basic formula of the human flag must be strong, and there must be a permanent training action, that is, the action of raising the arm.

When the human body flag is practiced, the three most basic points are the foundation of the clavicle and the core foundation of the shoulder search spine and abdomen, which are very important, and grasping these three points has been a lot of success.

Doing pull-ups and hanging leg raises requires strong shoulder strength, and the most important thing is to be sure to stick to it.

This is a fitness movement with a very difficult coefficient, which must be trained according to the guidance of the coach, and it must be trained in stages.

Hanging leg raise Hanging defeat beating trembling leg raising exercises the abdomen and can also exercise the grip strength, which has a good exercise effect for people with weak abdominal muscle strength, major body holes, and poor grip strength.

The most important thing for the human flag is the strength of the lower back, first of all, we must strengthen the training of the lower back!