The flag is a strength exercise and is performed as follows. You grab the vertical support of a horizontal bar, a ladder, or just a pipe with an all-sided grip, in which your palms seem to be facing each other, push up from the support, raising your torso parallel to the ground and hold this position for several seconds.
Enough strength is required to perform it. There are several exercises on the horizontal bar and on the parallel bars necessary to develop enough strength for the flag.
A good exercise is regular dips, but it will be much more effective if you spread your arms and place additional emphasis on the bars in the middle of your shoulders and in this position you rise and fall. You should do push-ups in this way 10-15 times, 5-10 approaches. The wider the beams, the more effective it will be, although it will be heavier.
There are a couple more exercises on the horizontal bar.
The first of which is pulling up by the head and chin with a wide grip, 5-10 approaches.
The second exercise is focused on the development of the abdominal press and is performed as follows: take a hanging position, raise your legs (preferably straight) to an angle of 90 degrees and turn them left and right towards the bottom, as if imitating tilts with your legs. Perform 20-30 times for 4-6 approaches.
Having gained enough strength, you can begin to perform the element. "checkbox".
The first step in this matter is to learn how to hang using the rigidity of your body. To do this, grab a pipe or a vertical ladder with your hands so that your palms look at each other and your torso is directed downward. Next, try to tense your lower arm and tighten your upper arm, then you will already have some semblance of an angle. After you learn how to hang using the rigidity of your body, try hanging with your torso turned and a high angle, in which you lift your legs strongly up. You can hang in this position for quite a long time.
Once you can hang so confidently, begin to lower yourself slowly. After all this, proceed to implement the flag itself. In the first attempts, to make the task easier, you can bend your upper arm and spread your legs; later you will be able to bring them together and straighten them.
You can study the flag either on a ladder or on a pipe, but it will be more effective on a ladder.
Hello dear athletes, today we will talk about how to learn how to do a flag. Most likely, you liked this complex element, and you asked yourself the question of how to learn how to make a flag. And in this article I will try to reveal all the secrets of how to do it quickly and correctly.
how to learn to make a checkbox
The flag is one of the most difficult strength elements on the horizontal bar, because to perform it you must be very well physically developed and prepared. That is, you won’t be able to come and do it right away; you need good physical preparation.
You can upgrade yours in many ways, and all this has long been written about on my website. In order not to burden you with searching, here is a link to an article - how to pump up on the horizontal bar.
When you have become familiar with how to pump up your body to perform a flag, let's move on to the question of how to learn to hold a flag.
How to start holding a flag
So, now you have already entered the site and devoted yourself to the flag. What should you do first? That's right, let's start warming up, don't forget, we start every workout with a warm-up.
We warmed up and approached the wall bars to start trying to perform our element. What grip should you use to make it comfortable? We take it in this way so that your head does not touch the pipe; this is too wide a grip and it will be very difficult for you to learn how to make a flag in this position. And with a very narrow grip it will also be inconvenient to perform the flag on the wall bars. Try to find your golden mean, in which you will be comfortable trying to perform this spectacular element. I hope we’ve sorted out the grip, I forgot to say, let’s grip it in such a way that our palms are facing each other.
We grab the wall bars with our hands and swing our legs, throw them to the top and begin to slowly lower the body to a horizontal position. The arm that is below should always be straight and in no case should we bend it.
You can also start with the fact that, with your hand that is located below, you begin to push yourself away from the wall, but do not throw your legs up, this way you will understand whether you can hold yourself or not.
After this, try to hold the so-called “lazy flag” or also called the “vertical flag”. What does it mean? This means that yours is horizontal to the Earth...to the Earth...to the Earth, and your legs are directly vertical. And from this position we begin to lower our legs; it is better to spread them apart.
Try to stay in this position for as long as possible. When you are confidently holding the flag with your legs spread, you just have to do the final step - close your legs and hold the perfect flag.
If you tried to hold the flag, but you didn’t succeed, don’t be discouraged, continue to improve your body. And yet, never put limits in front of yourself, make a checkbox where it is convenient for you. I would be glad if I helped you figure out the question of how to learn how to make a flag.
©Lesiv Alexander
Jason Statham, flag
More than 2 years ago I watched a Nigerian video with a workout. At that time it was still not discussed and was not popular. One of the memorable elements was the flag on the vertical crossbar. I decided to learn how to do it too. Before that, I had not done anything that could specifically help me with this. I was lucky; just one desire was enough. After several attempts, I completed the clunky flag. It turned out that it is easier to perform it on a ladder or a wall bars. Moreover, it’s easier for me to make it right side up. That is, when the left side is up.
It turns out that I have nothing special to advise beginners, if I know how to do it right away, and just my desire was enough for this? Still, I have something to say.
In my training, I mainly did heavy physical exercises. This helped me after a short period of time, for example.
In addition to training in the gym, I train on horizontal bars and uneven bars. But I don't do any tricks. I have no goal of impressing others, so I stupidly just do push-ups with bands and pull-ups. The harnesses are hooked onto my belt at one end, the other end is hooked to the bottom crossbar of the wall bars. It turns out something like and . Before that I just did push-ups without weights. I didn’t train for quantity, I did series of several repetitions.
After I started performing pull-ups with weights, the flag began to turn out better, I began to perform it with fully straightened legs and body.
Experience allows us to conclude that in order to successfully perform the checkbox it is necessary to develop:
Abdominal muscles, oblique abdominal muscles;
Latissimus dorsi muscles;
Shoulders;
Triceps.
Press, everything is clear here. In order to keep the body straight, the oblique abdominal muscles are quite tense, you can feel it. About the widest ones too, almost everything is clear. When performing a flag, the upper hand pulls the body up and helps maintain a horizontal position. That is, she performs deadlifts. The triceps help keep your lower arm straight, which also helps keep your torso horizontal. That is, he actually presses, performs a bench press. Well, if you have strong triceps and lats, you simply cannot have weak shoulders. Deltas also help maintain stability and fix the stance.
Thus, the following exercises can be used to train the latissimus dorsi muscles.
The flag is a side balance on the wall. The exercise came to us from workouts and has recently become very popular. There are many ways to perform a flag, but all of them are undoubtedly very effective and memorable to others.
A little history
Some people wonder how to learn how to do a gymnastic flag. But this is not entirely true, since an element such as a flag is used not only in gymnastics, but also in sports aerobics, powerlifting, workout, parkour and even striptease.
Lead-up exercises
This element of powerlifting is not only one of the most beautiful, but also one of the most difficult; it requires good physical training of certain muscle groups. Before checking the box, it would be a good idea to pump up your abdominal muscles, triceps, shoulders and broad back muscles.
Basic pumping exercises:
- Pull-ups on a horizontal bar with a wide grip.
- Push-ups on parallel bars with arms bent at the elbows.
- A bicycle on a horizontal bar to work out the abdominal muscles.
- Sag on the horizontal bar support so that your feet are off the ground.
- Plank for a minute.
Wall bars technique
The easiest way to start training is with the Swedish wall. How to learn how to make a flag on a wall bars and why is it easier to start with? If you do it on a pole, you won't have any support for your hands from below. On the wall bars, you hold onto the bars with both hands.
Now let's move on to the technique itself:
- Grasp the crossbars with a versatile grip, i.e., so that your palms grasp the crossbars towards each other - palms inward. Your hands should be positioned slightly wider than your shoulders, and your grip should not be too wide.
- After making sure you have a firm grip on the bars, swing your leg and try to get both feet off the ground and your body parallel to the ground. Try to stay in this position for as long as possible.
By trial and error, you will find out which hand is more convenient for you to place on top. At the very beginning of training, you should not try to do the exercise right away. In order to learn how to make a flag, you need to practice a lot and hard. It's best to just let your body hang vertically at first. This way you will not only practice the correct grip, but also be able to get used to your body weight.
How to learn how to do a flag on a horizontal bar?
Performing this element on the horizontal bar is more difficult due to the fact that you not only need to support your body weight, but also make sure that your hands do not slide along the bar.
In addition, the principle of performing a flag on a horizontal bar is no different from performing it on a wall bars. The grip should also be versatile, that is, one palm should face inward and the other outward.
- When performing the flag for the first time, try to maintain the position of the body with the muscles of the abs, back and buttocks, without straining the neck.
- During training, watch your weight: you must be strong, but also lean, as you will have to hold your whole body in the air.
- Get ready to train not only your body, but also your spirit. Several weeks of training will allow you to hold your body for just 10-15 seconds. In a couple of months you will be able to double your results.
Before learning how to make a flag, the average person needs to train long and hard, but for athletic people, only desire will be enough. How will it work out for you? This will become clear only after you start training. And if you use your imagination, you will be able to train and perform the flag on any available means and discover the full-fledged world of workout, i.e. street training.
The video below shows in detail all the tricks and techniques for performing the flag.
At first glance, it seems that this gymnastic element is purely masculine. But in fact, even a fragile girl can do it. The principle of training does not change and does not depend in any way on your gender. And if you consider that pole training has become very popular lately, we can say that performing the flag can be seen just as often among girls as among guys. By the way, to some extent it is easier for girls to perform it - physical strength can be trained, but the weight of girls is usually much less than that of guys. Naturally, we are now talking about athletic girls who take care of their figure. And the lower the weight, the easier it is to complete the flag.
If you look at it, the checkbox is more technically difficult to implement. You must understand how and which muscles you should work. It is also important for girls to be able to perform it not only on their hands, but also on their legs, so that during training on the pole, the girl can quickly change her position and clasp it with her legs if her arms are tired and can no longer support her body weight.
We can safely say that, thanks to the beautiful half of humanity, their beautiful toned figures, such an element as the flag has become not only spectacular, but also a bewitching, sexy, sensual gymnastic exercise.
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Most fans of exercises on the horizontal bar prefer to perform the flag. This element is considered one of the most beautiful and allows you to evaluate good physical fitness. The ability to perform this element on the horizontal bar leads to what you can do.
Everything is built on the basis of sufficient muscular preparation when carrying out various elements and more. What can be replaced with to perform the flag and what technique does it have, the basics of its implementation, certain nuances - everything is in this article.
Performance
As mentioned earlier, to perform the flag element you need to have sufficient physical strength. It lies in the presence of strength in certain muscles. We'll look at which ones below. While you first need to be able to hang on the horizontal bar, with the help of this exercise it is much easier to understand the technique and figure out how to do a flag on the horizontal bar.
More details:
- Use a medium grip to grab the pipe so that your palms are facing each other. The torso should be pointing down.
- Strain the lower arm as much as possible, while pulling the upper arm. The body is in a slight angle position.
- From the last position, which formed a small angle, turn your torso and raise your legs in a spread position as high as possible - this way the angle becomes larger.
- Carefully begin to lower yourself, bringing your legs together.
Friends can also tell you how to learn how to make a flag in the video; perhaps they have their own advice and experience. For a lighter version, you should first perform the element by bending the upper arm and spreading the legs. Subsequently, having learned to confidently be in this position, you can do a decent trick.
Muscles involved
Undoubtedly, you need to pump up a certain muscle group to perform the flag element. Since the exercise is not easy to perform, you need to actively train the necessary muscles:
- press;
- triceps;
- broad back muscles;
- shoulders.
To strengthen the muscles needed to perform, there are a lot of exercises. This can involve any sports equipment or even improvised objects. Ideal for triceps. You can pump up your abs any way and anywhere – you don’t need to go far for this, even if there are no exercise machines, the floor is enough. You can train your back and shoulders on the horizontal bar using wide-grip pull-ups.
Replacing the horizontal bar
How to make a flag if there is no horizontal bar? A vertical ladder or wall bars are ideal. Most athletes claim that doing this element is simpler and easier on the Swedish wall, since it is quite universal and can pump up the necessary muscles before performing the flag.
In addition, it is easier to grip on a ladder or wall than on a horizontal bar. Although for some this is not important, so they remain neutral regarding the choice of exercise equipment.
Conclusion
Regardless of what kind of sport everyone may be passionate about, he must know for himself that laziness in training and exercise will never allow him to achieve the heights that the sport deserves. There is no limit to perfection, so you need to do physical activity!
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