It is a workout to keep the body horizontally like a flag.
Whether it’s stretching body, split legs, vertical bar grip, or horizontal bar grip, it’s a human flag.
Don’t make a human flag on a road sign.It is a hindrance to traffic.Be careful.
Use the playset in the park.Jungle gym is recommended.
This is because you can practice with both vertical and horizontal bars.
It is difficult to do if the bar is thick.If you can’t do it easily, use non-slip gloves.
Grab the horizontal bar and perform a human flag (stretched body)
It is a human flag that is done with horizontal bars instead of vertical bars.
The only difference is how to grab the bar, and the same thing is done.
If you find it easier to do this, practice this way.
Grab the vertical bar and perform a human flag (stretched body)
Grab the bar (vertical bar).
Below, I will explain with the type of human flag where the right hand is on the bottom and the left hand is on the top.
If you find it easy to do the opposite, do it the opposite way.
You grab the bar, lightly kick the ground and jump up.
As for how to grab the bar, the lower hand is the underhand grip and the upper hand is the overhand grip.
The upper hand overhand grip can be gripped with the thumb removed.
Instead of squeezing the bar with both hands, hold it like a sandwich.
Strengthen the deltoid muscles of the shoulders and tighten the upper body with the abdominal and back muscles.
Human flag side split
It is a human flag with side split.
The more you split legs, the less load you put on your arms and the easier it is to do.
Flexibility is advantageous.
Be conscious of raising your left foot high。
【 Training method 】
STEP１ Deepen your understanding of the split human flag
First of all, Let’s practice from the split human flag which is easy to learn with less load。
Once the split human flag is mastered, develop it into a stretched body human flag.
Each point of the split human flag. The following three。
１、How to hold the lower hand
２、How to hold the upper hand
３、Wide split
If you are stretching your body, close your legs and put pressure on your legs to tighten them.
The usage of the upper body is exactly the same for both the stretched body human flag and the split human flag.。
Wide split
Raise your legs high and split your legs wide.The more you raise your legs and split legs wider, the lower the load on your arms.
If the distance that gravity is applied is long as shown in the figure below, the load on the arm will increase accordingly.
The shorter the distance that gravity is applied, the smaller the load on the arm.
There are several ways to practice。
Try the one-knee bending human flag and the two-knees bending human flag listed below and choose the practice method that suits you best.。
for your information,in the case of me, I practiced and mastered by mixing both.
STEP２ Master the one-knee bending human flag
Grab the bar, put your right foot down on the ground and raise your left foot up.
Kick the ground with your right foot and jump small.
One knee bending human flag was made a little.
Repeat this and gradually increase the amount of time your body is floating.
Especially important point is the lower hand (right hand)。
Get the feeling that you should put your strength into a stick so that your arm becomes a stick.
If you can do this, the rest is easy♪
Just stretch the knees of your bent leg (right leg) underneath.
STEP３ Master the two-knees bending human flag
By bending your knees, you reduce the distance of gravity, just as you would with your legs split.
Two-knees bending human flag also has a synergistic effect that makes it easier to tighten the body by bending two knees.
STEP４ Master the stretched body human flag
If you can split human flag, let’s challenge the stretched body human flag.
To stretched body human flag from split one, just close the split。
The point is to tighten your legs tightly.It would be nice if you could be aware of the feeling that your body is a single board.
Let’s gradually increase the time to close the legs and support the body.
At this point, you can get a feel for the stretched body human flag.
You will get used to the body by doing various human flags such as one knee bending human flag, two knees bending human flag,split human flag.
When doing a stretched body human flag, imagine yourself doing a stretched body human flag when jumping up.。
You will do a stretched body human flag such as fitting your body into the part that you imagine。
Again,the point is to tighten your legs tightly.
Guinness World Records for stretched body human flag is 39 seconds。
Here you can see the moment when the stretched body human flag set a new world record.
His stretched body human flag has a beautiful form。
There is also a zoomed-in shot of the bar grip, which is very helpful.
Extra Let’s do right and left
That’s all, I have introduced the type of Human flag with the right hand is on the bottom.
Let’s practice the other side (human flag with your left hand is on the bottom).
There are three tips for human flags.
１、How to hold the lower hand
２、How to hold the upper hand
３、Wide split
With these in mind, you should practice the one-knee bending human flag and the two-knees bending human flag and choose the practice method that suits you.
