The dragon flag is a sophisticated motion with many advantages named after Bruce Lee who used it throughout his days of glory to build rock hard abs. Whereas nothing targets all the midsection just like the dragon flag, this transfer is rather a lot more durable than it appears – protecting your physique within the air and performing the entire motion in a managed motion requires an excessive amount of core energy, so it is best to have acquired a sure degree of energy earlier than you do this train.
Additionally, count on to expertise excessive soreness within the belly space the following day. However, with the fitting ideas, anybody can obtain a chiseled midsection with the assistance of dragon flags, so let’s roll!
Dragon flags are normally carried out after the exercise. They’re a critically highly effective motion and full restoration between units is a should with a view to give an all out effort with every try.
Methods to do the dragon flag
Start by bracing laborious on a bench or laborious floor with the arms locked in a set place. Begin with the eccentric portion of the train, which is the decreasing of the physique.
Type a straight line along with your torso and legs, then slowly begin decreasing down however not permitting any physique half besides the higher again to the touch the bench. Be ready to be solely capable of decrease barely under vertical the primary few occasions. Ideally, it is best to decrease your physique till it’s proper above the bench.
Rise again up, sustaining a straight line with the entire physique and keep away from bending on the waist. Deal with doing the motion as tightly as attainable, aiming for good kind and management.
In an effort to get actual outcomes from this train you want high quality, not amount.
In the event you’re extra of a visible learner, take a look at this video:
If performing the entire motion is an excessive amount of for you in the mean time, merely carry out solely the negatives by decreasing as slowly as attainable, dropping your ft onto the bench after which elevating your self again as much as the unique place.
Carry on training till you obtain a full execution with correct kind. Don’t surrender as a result of this train is your finest shot at constructing a killer core!
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