I believe everyone is familiar with the human flag, because the human flag has a very famous movement, but it is not easy to practice the human flag. To practice the human flag requires some training methods. But many people don’t know how long it takes to practice the human flag. So how long does it take to practice the human flag? Let’s take a look.

How long does it take to practice the human flag

Generally, the training of the human flag can be completed in about three months to half a year.

If we want to become a human flag, we must start from the very beginning of strength training. Then we can first do pull-ups to train our arm strength, and then start training our balance. , during the balance training process, we need to use an upright horizontal bar, then grab the bar with both hands, touch the ground with both feet, and let our body press down as much as possible.

Which hand is on top of the human flag

This is related to personal habits. Generally, the hand with greater strength is on top.

The upper hand is to pull the bar, and the lower hand is to push the bar. This can form a body resistance to keep the body in the air. Generally, it is better for hands with strong grip to choose the upper position. The distance between the hands is similar to that of wide-grip pull-ups, not too narrow or too wide. The angle between the two arms is about 120 degrees, which is the optimal force-generating structure.

Human flag training method

1. Hanging leg raise

Hanging leg raise exercises the abdomen and can also exercise grip strength, which is beneficial to weak abdominal muscles. , People who are heavier and have poor grip strength will have good exercise effects. 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 and is very stimulating.Multiple muscle groups while also developing muscular 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.