Anyone who exercises regularly, strives to overcome successive weaknesses in order to notice progress in training. Some focus on strength training, others exercise for endurance. The choice of training depends on what your goal is. However, there are exercises that not everyone can do. Check which of them were on the list of the most difficult in the world.
There are many exercises that require incredible strength and fitness. But these contradict the laws of gravity and are impossible to replicate to mere mortals. Here are exercises for heroes.
Modified pushups
Push-ups are preferred by men to sculpt the chest. Performing push-ups primarily involves the greater pectoral muscle, the shoulder muscles, and the triceps.
Doing push-ups requires a lot of energy, but in the classic form, every person exercising regularly should not have a major problem with them. It arises only when the exercise is modified. A perfect example of this are:
- push-ups performed in the classic position, but not on the whole hands, but only on two fingers of each hand
- push-ups during which the weight of the body rests only on the floor: one arm and the opposite leg
- push-ups done in handstand
- reverse push-ups hanging on the bar. Your hands are wrapped around the bar and you hang facing the floor and your body posture is level with the ground. By bending your elbows at a 90-degree angle, you raise your body so that your back moves towards the bar. You constantly flex your entire body muscles to keep them in a straight, horizontal line in the air.
See, push-ups on one arm and the opposite leg from Michael Tavernier's training:
Check also: 22 types of push-ups - videos and descriptions
Human flag
This is another exercise in which we engage almost all the muscles of the body, so to perform them properly, our preparation training should be comprehensive. During the human flag they work hard:
- deltoid muscles
- oblique abdominals
- forearm muscles
- gluteus muscles
- trapezius muscles of the loins.
How to make a human flag? This is not to be missed
The whole exercise is to grab yourself with both handsobject: tubes, gymnastic wall bars or anything else that is firmly attached to the ground. We spread our hands much wider than the shoulders. Stand sideways to the tube and clench your hands on it. We try to raise the whole body horizontally so that it resembles a flag. Place the shoulders in one vertical line when grabbing. Keep your knees straight and your toes tucked in.
The human flag masters also engage the legs and imitate climbing stairs when changing body position in the exercise.
Contrary to the flag material when moving in the wind, the body should stay level stiffly. When lifting, the lower hand pushes us up as much as possible, and the one set above helps it and pulls the weight. We will work even more if the raising of the body to the level and lowering it is done very slowly.
Dragon flag
This is another type of exercise, the so-called flags made by a man, but this time in a completely different orientation. Dragon flag is a very difficult exercise because it requires you to train your entire body before you try to do it for the first time.
Dragon flag consists in lifting from the ground with the help of hands, leaving only the head and shoulders on it. The main element of the exercise is lying on your back against a stable post, e.g. in the gym, so that it is attached to both the neck and one of the shoulders. Then you have to clench your hands on it high above your head. Then, with the help of hands and muscles of the whole body, we tear off the legs, buttocks and practically the entire torso from the floor and lift it straight up. There is an angle of approximately 45 degrees between the body and the floor.
See How To Make A Dragon Flag
Pulling up on the bar with one hand
Pulling up on the bar with one hand is a real challenge. For most people, even the classic chin-ups are physically heavy. Calisthenics fans, however, need to master it even on one hand, as it is a key element in most of their variations in the air.
It is methodologically very simple. One hand is wrapped around the bar and the elbow is bent to lift the whole body up, for example, so that the head is over the bar. An even greater difficulty is twisting the torso to the right and left when pulling up on one arm. When doing such exercises, you should always remember that the number of repetitions on each side should be the same to ensure even muscle development.
Different variants of pull-ups
Upside down crunches
Crunches performed upside down are also countedare for very difficult exercises. During them, you need to remember not only about the exercised muscle, but also about maintaining the correct body posture, so that you can stand on your head all the time. So, first of all, you need to master the perfect headstand.
Then it is worth checking how the body behaves in this position when, for example, we move our legs forward to the maximum. Nobody wants to get injured, and with such a modified training it is not difficult to get it. When you stand on your head, with the arms spaced wide next to your head, we guarantee greater stability. Then you can perform the hip flexion movement. The toes of the feet travel to the floor and touch the ground lightly. Then we return to the vertical starting position. The biggest fanatics of this exercise in one series can do even a dozen or so repetitions.
See also: Crunches in 12 ways