VIDEO: Preparation for the famous exercise from Bruce Lee "dragon flag"

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Often, in photos of sports profiles on Instagram or on video, you can see how guys and girls stretch out beautifully at an incredible angle, resting on the floor only with their upper backs, and demonstrate the strength of their bodies. This exercise is called the "dragon flag," and today we will show you how to prepare for it.

It is believed that the dragon flag exercise was invented by the famous Bruce Lee. It not only looks spectacular, but it is really very intense and involves your whole body, according to MMA coach Jon Chaimberg. The main rule is to prepare for its implementation slowly and very scrupulously, so as not to get serious injuries.

Preparation

On average, it takes six weeks to learn how to do this challenging exercise (4-5 workouts per week).

As you can see in the first video below, there are five preparatory exercises, ranging from simple twists with lifting the pelvis up and ending with the almost final version of the "dragon flag", with the only difference that you do not return up to the starting position, but lower yourself onto the bench … Master one exercise each week.

Recommended number of repetitions and approaches:

1st week - five sets of 10-15 reps each;
2nd week - five sets of 15-25 reps each;
3rd week - 3-5 sets of 3-5 repetitions each;
4th week - five sets of five reps each;
5th week - 3-5 hikes, 10 repetitions each;
Week 6 - Five sets of 10 reps each.

Important! During the exercise, make sure that the main focus is on the muscles of the abs, lower back and buttocks. The body should be straightened, and in no case should there be any flexions in the lower back, especially when you come back up. It is also worth paying attention to the fact that the emphasis is not on the cervical spine, but on the shoulders. The neck should be free.