What are the methods of human flag training? Plank is the most basic

Everyone knows that when we first learn fitness, we first learn simple movements. After learning these movements, many people will want to challenge more difficult fitness movements. In the more difficult fitness movements, the human flag is one of the classic fitness movements. So, what are the training methods for the human flag? Let’s learn about the human flag together!

1. Dangling legs

　　The exercise of hanging legs to exercise the abdomen can also exercise grip strength, which is weak in abdominal muscle strength, heavy weight, and more grip strength Poor people have good exercise effects. When doing this exercise, in order to achieve the best effect, they need to raise their legs to 90 degrees and bring their knees closer to the upper body, thereby causing a pelvic tilt backward movement in the lower body to enhance the stimulation of the abdominal muscles!

2. Pull-up support

　　When getting up, you need to press down the shoulder blades, which can allow the trainer's shoulder and back muscles to actively participate in the pull-up force, and exercise the shoulder and back muscles that the human flag mainly exerts. Gravitational support is because the whole process can be more than half-time exercise. stimulates the target muscles while maintaining good joint mobility and activates more muscles.

3. Narrow distance pushups

　　Narrow distance pushups are movements in which the triceps brachial muscles exert more force and less force in the chest muscles. It is based on pushups, shorten the distance between the two hands, so that the distance between the two hands is narrower than that of the shoulders. When the arms bent elbows, both upper arms are close to the body.

4. Plank support

　　Plant support is a static core strength exercise, mainly to enhance core strength and stimulate many muscle groups, and at the same time Enough to develop muscle endurance.

5. Arm flexion and extension

　　The movement of arm flexion and extension can be practiced to the lower part of the triceps and chest muscles of the arm. Hold the bar with both hands, support the arms on the parallel bars, keep the body upright, and the calf overlaps the ankle joints of the two feet after bent knees. The elbow joints are slowly bent, and the shoulder joints are extended and flexed, so that the body gradually descends to the lowest position. The speed should be slow during the process of descent and minimized to keep the body from shaking at will.

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