FREERUN

How to do human flag

Human Flag  is a bit mythical exercise. Everyone talks about it, but few have seen or done in reality.

Swing
Deflection is a lever with a narrow grip and bend your knees 90 degrees. Turn the legs right side, if you want to touch the lever with your hips. While turning right, push with your left hand. Do the same with the other party different arms and legs and get beat in practice. Do as many repetitions and rest for 30 seconds. When you become stronger in this exercise, you can start to do it with straight legs, and even begin to hold - for example a 45 degree angle for several seconds.
Side V-up
Lie on the floor on his left side, legs straight, right arm folded behind your head. Raise your legs and torso, trying to touch your knee to the Forearm. Do 4 sets of 10 reps on each side.Press - wheel
Lie on your back and start moving your feet pushing pedals like a bicycle with your hands behind your head. Twist and tighten your torso so that each repetition touch different elbow and knee.Start with 10 reps, then 9, 8, and so until you reach 1. Then relax and do less torque abdominal press - lift knee and touch it with the opposite elbow (if running). Count in the same way - 10 reps, then 9, 8 down to 1.