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Text from White-lotus - English

  • Human Flag

    • Today we are gonna learn such skill as “Human Flag”.
    • If you want to master this skill, I’m going to show you three key elements and three basic exercises. So let’s go!
    • There are two options of performing “Human Flag”.
  • The first implies performing it on a horizontal bar and the second – on the jungle gym.
  • The first one is easier.
  • We will divide this tutorial into 4 main steps.
  • In step 1 we just spread our arms in the position when we start performing “Human Flag”- not very widely and not too tight.
  • In this position you need to put your feet off the ground but not lift them , we will hang this way like in “Human Flag”.
  • In step 2 we are going to learn how to make a throw-out (legs) that will give inertia and help to put your legs as high as possible.
  • In step 3 when we already lifted our legs high – try to fix yourself in this highest position and hang as long (much) as you can.
  • Step 4 is a horizontal “human flag” with widely spread or bent legs.
  • You need strong wide shoulders and strong rectus and oblique abs.
  • You can train your shoulder girdle by behind neck pull-ups.
  • For training rectus abs I raise legs to horizontal bar (and you can do any abdominal exercises ).
  • As for oblique abdominal exercises I will show you one in the video.
  • It should be done in 4-10 reps, 3-4 sets.

PLEASE, HELP TO CORRECT EACH SENTENCE! - English