In fitness movements, some movements are more difficult, and some movements are relatively simple. Among them, the human flag is a very difficult movement. To become a human flag, some training methods are needed, but there are many People don’t know how to train the human flag. So, what is the zero-based human flag training method? Let’s take a look.

Zero-based human flag training method

1. Slow-speed horizontal bar double-arms

This action requires us to use double-arms , in fact, this action is an upgraded version of the pull-up. The action is somewhat difficult. We need to use the pull-up action to raise our body to the bar, and then support our arms, trying to make our whole body upward.

2. Front level

This action requires us to use horizontal and parallel bars. It requires very high strength and core muscles of the upper limbs. It is difficult for friends who have not trained to do this well. action. This action requires us to use our arm strength to support our entire body, make our body parallel to the ground, and then start to move forward.

3. Russian push-up

This action is composed of ordinary push-ups, gymnastics and acrobatics, so it is a very comprehensive exercise. The difficulty level is very high, but if you can do it, then making a human flag is not a problem.

4. One-handed pull-ups

Pull-ups are not easy in themselves, so the difficulty of doing pull-ups with one hand will be several times higher. This movement is similar to pull-ups, but is done with one hand.

5. Two-hand pull-ups

If you feel that one-hand pull-ups are too difficult, then we can start with two-hand pull-ups. This movement can be regarded as a human flag. The basic skills can effectively help us exercise our back muscles and our arm muscles.

Misunderstandings about human flag movements

1. Are you holding your chest when doing the movement? If you are holding your chest, it will be difficult for the back muscles to exert force, so it will naturally be 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 completed.

3. Is the grip distance between the hands too narrow? In the beginning, you can try to widen the grip distance.

4. Are you pushing high enough? At least your thighs should be higher than your waist.