When we do fitness, there are some fitness exercises that are not easy to practice and require some basic skills. Among them, the human flag is a relatively difficult fitness exercise. How to practice the human flag? You can do it through hanging lifts. Legs, pull-ups and other methods. So, how to quickly practice the human flag? Let’s take a look below!

How to practice the human flag

1. Hanging leg raise

Hanging leg raise exercises the abdomen and also exercises grip strength. , which has a good exercise effect for people with weak abdominal muscles, heavy weight, and poor grip strength. When doing this action, in order to achieve the best effect, you need to raise your legs above 90 degrees and bring your knees closer to your upper body, so that your lower body will have a backward pelvic tilt to enhance the stimulation of your abdominal muscles!

2. Pull-ups

When standing 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 exercises the main functions of the human body flag. Strong shoulder and back muscles. The reason for doing gravity push-ups is that the full motion can stimulate the target muscles more than the half motion, while maintaining good joint mobility and activating more muscles.

3. Narrow-grip push-ups

Narrow-grip push-ups are movements that produce more force from the triceps and less force from the chest muscles. On the basis of push-ups, the distance between the hands is shortened so that the distance between the hands on the ground is narrower than the shoulders. When the arms are bent at the elbows, the upper arms are close to the body.

4. Plank support

Plank support is a static core strength exercise. It mainly enhances core strength, stimulates many muscle groups, and can also develop muscle endurance.

5. Arm flexion and extension

This action of arm flexion and extension can train the triceps and lower part of the chest muscles of the arm. Hold the bar with both hands, support both arms on the parallel bars, keep the body upright, bend the knees and overlap the calves at the ankle joints of the two feet. Slowly bend the elbow joint and extend and bend the shoulder joint at the same time, so that the body gradually drops to the lowest position. During the lowering process, the speed should be slow and as low as possible to prevent the body from shaking randomly.

Misunderstandings about human flag movements

1. Did you cover your chest when doing the movements? It is difficult for the back muscles to exert force when the breast is sucked, so it is naturally difficult to complete.

2. Is your waist straight? If the waist is not straight and the core is not straight, it will be difficult to stabilize, and naturally it will not be completed.

3. Is the grip between the hands too narrow? In the beginning, you can try to relax your grip as much as possible.

4. Is the pedaling high enough? At least keep your thighs higher than your waist.