By Tamariz N.
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Extra resources for Cartilla Y LVZ. En La Verdadera
28 37 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Exercise on a situp board (Fig. 29), or you can use a table and anchor your feet around its legs. Having a training partner hold your feet down is also fine. If you use a decline bench (Fig. 30A), you will be able to overload your abs even better. Fig. 29 Fig. 30A 38 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Fold your hands on your chest, with an extra weight if possible, inhale, and flatten your back against the bench as you have in the situp test.
69A Fig. 69B 64 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S The Dragon Flag This drill was a favorite of Bruce Lee, a martial arts movie star who possessed what may have been the most ripped abs of all time. Lee called it 'the flag'. Since 'the flag' is a position from gymnastics, I renamed Bruce Lee's exercise to avoid confusion. Let it be called the ‘Dragon Flag' in honor of the late Mr. Lee who was nicknamed 'the Little Dragon'. Do not even dream of trying this very advanced exercise until you can do a wheel jackknife the hard way!
At this point you may add an ankle weight or switch to the two-legged version. Fig. 21 Fig. 22 33 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Lie down on your back and bring your knees towards your chest (Fig. 23), then follow the instructions for the one legged version of this evil drill. Fig. 23A Fig. 23B 34 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S If you are having trouble with this exercise, you could try an easier version, with your spine flexed forward, as in a crunch, and your head up.