Everyone knows that when learning any fitness movements, you must first learn basic skills, especially difficult fitness movements, such as the human flag. If you do not learn the basic skills, it is very difficult to learn the human flag. Therefore, you must first learn to do the human flag. Basic skills. So, what basic skills are needed to make a human flag? Let’s take a look at the basic skills required.
What basic skills are needed to make the human flag
1. Pull-ups
Because the human flag requires us to complete it on an erected horizontal bar , we need to use the strength of our hands to support our entire body, so arm strength training is essential, then we can do pull-ups. The pull-up movement mainly exercises our arm strength, chest muscles and latissimus dorsi, so this movement has undoubtedly become the basic skill of the human body. The pull-up movement is not too difficult for fitness enthusiasts, but if you want to do the human flag, it is recommended to further exercise the more difficult version of the one-handed pull-up.
2. Push-ups
Push-ups are also a very effective way to exercise arm muscles, and the movements are simple and basic, so they can be regarded as a universal fitness movement. Then before we do the human flag, we can first increase our arm strength and human body coordination by doing push-ups. In addition, when we do push-ups, we should do more sets, which can also exercise our endurance and allow us to better carry out fitness in the future.
3. Balance training by grabbing the bar with both hands
If you want to make a good human flag, balance training is essential. We can choose an upright single bar for it. Balance training. First, we grab the bar with both hands, be sure to hold it firmly, and then touch the ground with both feet, letting our body lean down as much as possible. The smaller the angle formed with the ground, the better. Hold on for as long as possible, because this action is somewhat similar to It is similar to the human body flag, but it is much more basic and is an important movement for exercising your sense of balance.
Is it easy to practice the human flag?
It is very difficult.
This action involves the participation of nearly 90% of the muscle groups of the whole body. It is useful for measuring a bodybuilder's comprehensive strength quality, especially core strength, as well as whole-body coordination, muscle stability, etc. It is very persuasive. In addition to increasing strength and stimulating muscle growth, it can improve and balance the distribution of muscles throughout the body and increase energy metabolism throughout the body. The benefits are also obvious.
The main power points of the human flag
1. Hands (grip strength→wrist flexor muscles, biceps, triceps)
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2. Above the shoulder (pull → latissimus dorsi, biceps)
3. Below the shoulder (thrust → deltoid, rotator cuff stabilizer muscles, triceps)< /p>
4. Waist and abdomen (core stabilizing muscles → internal and external obliques, rectus abdominis, transversus abdominis, erector spinae)
Since this is a comprehensive exercise, Therefore, our main focus is on comprehensive basic strength training, mainly focusing on the above major muscle groups.