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Join this medicine ball abdominal training, the Dragon Flag Challenge



Abdominal training is usually not difficult – as the exercises are not particularly hard to do once you learn the form. Many moves start uncharged, and you can do a good job without over-amplifying the resistance. You can still work hard and reach the limits of your stamina, but your biggest challenge will be to stay in good shape with your sets and get a strong finish.

This core challenge from Men's Health Fitness Director Ebenezer Samuel, CSCS is a bit different: you might have trouble making it at all. "I will not lie to you, that's tough," says Samuel. "It's both a workout and an ultimate challenge to your overall core stability (as well as your mental focus)."

According to Samuel, you have to understand the way all your muscles interact to hit the shape. "This is a complete core movement: The abdominals, lower back straighteners and gluteal muscles all work together," he says. "The last element, the glute activation, is often the forgotten element – you really need to activate your glutes to get the straight line (which most people do not find."

You need a weight bench and a medicine ball To use an oversized ball, highlight this option in j / fit.

  image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod .s3.amazonaws.com / images / eb-swole-move-breakdown-static-2-1564067903.png? resize = 480: * "/> [19659006] Men's Health / Eric Rosati </span></p>
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  • Lean back on the bench and pinch the medicine ball between your lower legs.
  • Hold the bench behind your head to steady yourself Lower your back from the bench Your body should form a straight line to your shoulders.
  • Hold this Position for 5 to 7 seconds.
  • Drop the med ball and keep the g Either position at.
  • Hold for 5 to 7 seconds.
  • Continue to hold the position, and then perform 5 to 7 flutter steps.
    1. The added med ball element for uniquely positioning the dragon flag is two-fold. "First and foremost, there is the pure charge that makes the abdominal and buttock contractions many times more perfect," says Samuel. "The second added element: adductor fire, you have to press this medicine ball to avoid it falling down, and because of the Dragonflag's requirements you have to push the beautiful, clean and neutral pelvis."

      The challenge is extremely exhausting and 5 seconds in each position and 5 good flapping steps will humiliate most people, according to Samuel. For a complete workout, repeat the series for 3 laps.

      Samuel's tips and routines can be found on our full list of Eb and Swole workouts. If you want to try an even more engaging routine, consider the program New Rules of Muscle by Eb.


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