Give me some crypto and I'll tell you.
This exercise is again, a progression I will work towards with very little rush to get to the end exercise in this series. Once you get to the final step, there is little you can do to add to leverage to make the exercise difficulty harder on the body, thus we milk the earlier progressive exercise in order to get the most strength gains possible.
Bruce Lee is and will always be the little Dragon. This callisthenic exercise is credited to martial arts master Bruce Lee and is one of the more advanced ones he used in his physical training.
There's many risks that can be avoided in doing an exercise like this, but building up a foundation to the exercise. We will building up the movements and strength by lowering the resistance/leverage. As always Crypto Champs, warm up with a lesser difficult exercise that targets the muscle group we will be working that day. Doing a few sets of an exercise that rushes blood to that area of the body will avoid un necessary soreness, and injury. Remember stretch and warm up.
Now that we have that out of the way, how do we get to progress to such a difficult exercise?
Start your first set with crunches. These hit the upper abs which you will depend on heavy for flags at the bottom of the motion, to get your legs back up.
dyor I'm not here to teach you crunches, look up the proper technique, or you can hurt your back. I personally hate crunches, but beginners need them. Once we have gotten the flag mastered....goodbye crunches.
Leg Raises are a goodie for getting the lower abs strong as heck. You can vary the difficulty by bending your legs at different angles, or keeping legs and toes perfectly straight, like a board.
Lie down on your back with you hands under your butt, head up, and legs straight together six inches (15 centimeters) off the ground.
Lift your feet up until your legs are at a higher that 45 degree angle. Return slowly to start position.
Work up to three sets of 15 for mastery of movement.
All reps are five second reps unless warming up.
Jack Knife
Keeping only your butt on the ground, simultaneously bring your chest and straight legs up until your hands touch your feet.
Return to start position.
Finally, we move on to a basic FLAG.
Lie flat on your back and hook your hands under something that is close to the top of your head, and fixed to the ground. (Heavy kettle bell, Couch, etc) Raise your whole body into the air so that only your shoulders and head are touching the ground. With knees fully bent, Let your body fall slowly in a controlled manner, back to the ground and repeat. For added difficulty pause at the top of the movement, and once more mid movement. If you are having difficulty, do only the negative portions.
Once you can do at least two sets of thirty, I would begin to release one leg to add to the difficulty. (Not to be done yet, just a sample) No YOLO in exercise
This is adding much more difficulty than you can imagine, and are risking injury if you have not mastered the previous exercise in order to build the strength and muscles to prevent a muscle tear. You must switch the leg after every full up and down repition (at the top portion of the exercise) by bending one knee and releasing the other leg. These movements are to be mastered, and they must be slowly controlled movements. Work towards small goals of four repetitions, do not rush progress for there are many ab exercises we will be adding to the list. Follow me for more updates, I'm also on noise.cash https://noise.cash/u/mmhmm for motivational posts of the mind and spirit. 1 Love fam thanks
