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I believe everyone is familiar with the human flag, because the human flag has a well-known movement, but it is not easy to practice the human flag. There are some training methods to practice the human flag, but many people I don't know how long it takes to practice the human body flag. So, how long does it take to practice the human body flag? Let's take a look.
How long does it take to practice the human flag
General human flag training can be completed in about three months to six months.
If we want to practice the adult body flag, we have to start with the strength training at the very beginning, then we can do pull-ups first to train our arm strength, and then start to train our balance, the balance training process, we We need to use an upright horizontal bar, then grab the bar with both hands and touch the ground with our feet to let our body press down as much as possible.
Which hand is the human flag?
This is related to personal habits, usually the stronger hand is on it.
The upper hand is the pull bar, and the lower hand is the push bar, which can form a physical confrontation and keep the body in the air. Generally, a hand with a strong grip is better at the top. The distance between your hands is similar to that of wide pull-ups. Don't be too narrow or too wide. The angle between the two arms is about 120 degrees. This is the optimal force structure.
Human body flag training method
1. Hanging leg lift
The exercise of hanging legs to exercise the abdomen can also exercise the grip strength. This has a good exercise effect for people with weak abdominal muscles, heavier body, and weaker grip strength. When doing this action, in order to achieve the best results, you need to raise your legs to ninety degrees and bring your knees closer to your upper body, so that the lower body will appear a pelvic backwards movement, which enhances the stimulation of the abdominal muscles!
2. Pull-ups to prop up
When you get up, you need to press the shoulder blades down, which allows the trainer's shoulder and back muscles to actively participate in the pull-up force, and exercise the shoulder and back muscles that are the main force of the human body. The gravitational upward support is because the full-course exercise can stimulate the target muscle more than the half-course exercise, while maintaining good joint mobility and activating more muscles.
3. Narrow push-ups
Narrow-distance push-ups are movements in which the triceps muscles are more powerful but the chest muscles are less powerful. On the basis of push-ups, shorten the distance between the hands so that the distance between the hands on the ground is narrower than the shoulders, and the upper arms are close to the body when the arms are bent at the elbows.
4. Plank support
Plank support is a static core strength exercise. It mainly enhances core strength, stimulates many muscle groups, and also develops muscular endurance.
5. Arm flexion and extension
This movement of arm flexion and extension can be practiced to the lower part of the arm triceps and chest muscles. Hold the bars with both hands and support the parallel bars with your arms. Keep your body upright. After bending your knees, your calves overlap the ankle joints of your feet. Slowly bend the elbow joint, while the shoulder joint stretches and flexes, so that the body gradually descends to the lowest position. In the process of devolving, the speed should be slow and as low as possible to keep the body from shaking randomly.