When we do fitness, there are some fitness exercises that are not easy to practice and need to do some basic skills to practice. Among them, the human body banner is a more difficult fitness exercise. How to practice the human body banner can be carried out by hanging legs and guiding The body is propped up and other methods. So, how can the human flag be quickly practiced? Let’s take a look together below!
How to practice human flag
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.
Misunderstanding of human flag action
1. Did you hold your chest when you did the action? It is difficult to exert strength if the back muscles contain the chest, and it is naturally difficult to complete.
2. Is the waist straight? If the waist is not straight, the core will be difficult to stabilize, and naturally it will not be possible to complete.
3. Is the grip distance between hands too narrow? At the beginning, you can relax the grip as much as possible.
4. Is the kick high enough? At least let the thighs be higher than the waist.