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Dragon Flag Abs Workout also helps to improve your running pace



Take a look at the exercises of any track team, and you will probably see athletes jumping off the track and finishing the session with core drills. The two parts of the workout are usually kept separate – but with this killer tee, you'll also improve your running pace.

Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. uses Dragon Flag Extensions to improve his total body control, challenge his core, and dial in his running style. The basic movement, the Dragonflagge, can be hard – but this variation is not so exhausting, according to Samuel.

"This step is actually a bit simpler than a normal kite flag, and since we have not extended both legs all the time, your core does not need to stabilize that much total load," he says. "It really helps perfect the position of the Dragon Flag."

For the exercise you need a sturdy, flat bench and a miniband for your feet. If you do not have a cell phone handy, check out this set under Perform Better.

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			<span class= Men's Health / Eric Rosati

  • Lie on the bench and wrap the mini-band around your feet.
  • Grab behind Pinch your head and pinch the bench to stiffen, squeeze your core to raise your legs, raise your buttocks and lower your back from the bench, your body should form a straight line to your shoulders. [19659008] Drive one knee back towards the chest, aggressively pull against the band's resistance, hold the opposite leg upright in the dragonflag position and hold this straight line.
  • Repeat this with the opposite leg.

    The key to this step is really the movement, you really should mimic your running pace. "Make sure you really lift the leg up each time you repeat it, and also bend your foot aggressively against this band," says Samuel "In the meantime, you need to tighten your buttocks on the other leg and aggressively point your toes toward that leg to maintain the clear line."

    You must also support your core to maintain a strong spine during the Dragonflagge. In this video you will find some tips on how to do this in a plank, the building block of all these isometric abdominal exercises.

    Complete your core routine with three sets of 8 to 10 repetitions to add Dragonflagner enhancements. More tips and routines from Samuel can be found in our complete Eb and Swole workouts. If you want to try an even more engaging routine, consider the program of Ebs New Rules of Muscle .

    HERE