VIDEO: Prepare for the exercise of the famous Bruce Lee "Dragon Flag"

Often the photos Instagram profile sports or video, you can see how the boys and girls beautiful drawn to attention under incredible angle, resting on the floor only the upper part of the back, and exhibit strength his body. This exercise is called "Dragon Flag", and today we'll show you how to prepare for its implementation.

It is believed that exercise "Dragon Flag" coined the famous Bruce Lee (Bruce Lee). It not only looks impressive, but really very intense and includes work your entire body, said MMA coach John Cheymberg (Jon Chaimberg). The main rule - to prepare for its implementation is very slow and meticulously, so as not to get a serious injury.

Training

On average, then, to learn how to perform a complex exercise takes six weeks (4-5 workouts per week).

As seen in the first video shown below, five preparatory exercises, from simple twists with the rise of the pelvis up and finishing almost final version of the "Dragon Flag", with the only difference being that you do not get back up again to the starting position, and go down to shop. Every week Get to know one exercise.

The recommended number of repetitions and approaches:

• 1st week - five sets of 10-15 repetitions each;
• Week 2 - five sets of 15-25 repetitions each;
• 3rd week - 3-5 sets of 3-5 reps for each;
• Week 4 - five sets of five repetitions each;
• Week 5 - 3-5 hikes of 10 repetitions each;
• Week 6 - five sets of 10 repetitions each.

Important! During exercise time, take care that the main focus was on the abdominal muscles, waist and buttocks. The body needs to be rectified, and at the waist in any case should not be sagging, especially when you come back up. Also pay attention to the fact that there is a focus not on the cervical spine, and shoulders. The neck should be free.

Video number 1

Video number 2