How to make a bridge from the standing position. Develop flexibility: how to learn to make a bridge. Exercises for the correction of weak muscles of the back

Gymnastic bridge

If you have long dreamed of standing on the bridge, but nothing happens, - do not despair, we will teach you. The gymnastic bridge looks very nice from the side and you will soon be able to boast of its flexibility and an excellent physical form.

Before you stand on the bridge, you need to stretch the muscles of the back and shoulders, that is, to do. Later you can make a bridge quickly and without special training, but for this you need this exercise for you is familiar and ordinary. For newbies to warm up the muscles necessarily.

So, to quickly and painlessly learn to perform a bridge, you need to master special exercises that develop the flexibility of the back very well.

• Exercise number 1. Lie on the belly, stretching hands up. Raise your arms and legs together, as much as possible. Knee need to keep straight. It is necessary to fix the position for 30-60 seconds.
• Exercise number 2. Lie on the back, bend your legs in the knees, and put your hands along the body. Raise the pelvis as high as much as possible, delay for 5 seconds and smoothly drop on your back.
• Exercise number 3. Standing on the knees, put your feet on the width of the pelvis. Slowly flexing back, get to the heels with hands. The back should be deposited, and the head is overturned back.
• Exercise number 4. Lie on the stomach, crawl hands for the ankle. Rock up, raising your head, chest and legs. Hold for a few seconds.
• Exercise number 5. Bridge on phytball. Lie back on the phytball. Put the legs on the width of the shoulders, and the hands are fit and try to get the floor.
• Exercise number 6. Lower on the stomach. Put straight hands on the hips level. Injust your back. Now your task touch the head of the leg socks, bending the legs in the knees and raising your head. Try to stay for 30 seconds.
• Exercise number 7. Bridge from the position lying. Go on your back. Next, bend your legs and arms, put the hands close to the shoulders, directing the elbows up. Now try to become a bridge of this posture, straightening your legs, hands and flexing in the lower back. When you feel that it is not possible to proceed next, hold the position of your limit for a couple of seconds. When this exercise is good to get, complicate it, moving your hands as close as possible to the legs. Shot forward-back.

Perform these exercises every day. If you have problems with the spine, you will quickly forget about them, if you don't be lazy, and soon you can easily get up on the bridge regardless of how old you are.

How to stand on the bridge standing:

When you learn how to do all the exercises of the preparatory stage, including the gymnastic bridge from the position lying, start performing a bridge from the standing position. If you have a Swedish wall - perfectly, and if not, use the free place near the wall.

Becoming back to the wall (at a distance of about 80 cm), lift up, and put your feet on the width of the shoulders. From this position, lean back until you feel the wall with your fingers. Like further, turning over the walls along the wall (or on the slats, if you work at the Swedish wall). So you go down to the position of the bridge. Having stayed in this posture, return to the original position in the same way (go through your hands). Do this exercise until it does not work it well.

The next step is to refuse to help the wall. Exercise is performed on a gymnastic mat. It will be more reliable if someone will force you. Stand up to another person face, putting the legs on the width of the shoulders. Raise hands up. At this stage, your assistant can already be adjusted to you, supporting under the back. Bend back, fix this position for a second and without making sudden movements, go down to the bridge. Hold a little in the position of the bridge and, pushing your hands, come back to the original position. Do not refuse the help of another person until you learn to perform this exercise confidently and independently.

How to get on the bridge:

Agree, it is important not only to be able to become a bridge, but also to do it right and beautiful.

When you make a bridge from the standing position, most importantly, do not be afraid and do not make a common mistake - go to the bridge shoulders and back. That's right - only with your hands.

The next error in the execution of this exercise is that some make the bridge back, without taking into account the shoulders. As a result, an ugly and unstable bridge with arched hands is obtained. It is properly to carry the body weight in the hands, pre-warmed the shoulders. Ideally, the angle between the floor and your hands should be 90º. To achieve this, you must, standing on the bridge, perform swaying back and forth, thus the shoulders will be stretched.

Video - how to get on the bridge:

A typical urban resident has almost idle, performs only a reference function. As a result, the cartridges of the discs are stubborn, and the bundles excessively grow and limit the vertebrae movement relative to each other. If the back does not hurt, but it's no longer it turnside back and see the wall, burn to the straightened legs and get the floor with your fingers - it is urgent to restore the flexibility of the spine with the exercises. For example, at home is easy to learn to get up on the bridge.

How to check the flexibility of the spine

To check the degree of flexibility of the spinal column, it is necessary to fix on the wall or door the label at the shoulder level.

Test 1. Stand back to the label at a distance of one step. Finger back back and try to see the label.

Test 2. Turn the left side, raise the straightened right hand up and try to touch the label. Repeat the test for the other side.

If the movements can be easily accomplished, the flexibility is wonderful, with an effort - good, it does not work - bad.

Exercises for warm-up

Before developing the flexibility of the spine and get up on the bridge, it is necessary to warm up the body.

Warmless Belt:

1. Rotate straightened hands back and forth at the same time or each in turn.
2. Lav to the elbow left hand at the chest level, forearm parallel to the floor. Turn the top of the body to the right, twisting the spine. Repeat the other hand to the left.
3. Raise your hand up, bend in the elbow, forearm behind the back. Another hand pulling the hand raised to the side and down. Perform for the other side.
4. Straightened hands down in the castle. Raise them up, flexing in the shoulder belt and back.

Workout of the shoulder belt and lumbar department:

1. Palm on the lower back. Get back back, simultaneously throwing the head.
2. Top of the upper body forward with simultaneous stretching closed and straightened hands parallel to the floor.
3. Splesh brushes, tilt the torso parallel to the floor. Run by wave up with a straightened hands above the nape, tilt the torso, touch the floor with the fingers.
4. Place your palms on the crossbar or the back of a stable chair to height, the legs are straight. Boot the spine and the shoulder belt as much as possible.

1. Rotation torso. The back and legs are straight, try to describe the upper part of the trunk.
2. Straight legs on the width of the shoulders. The slopes to the left and right, simultaneously straighten up the top hand parallel to the floor.
3. Stop on all fours. Bending your back up and down with the maximum amplitude like a cat.
4. Standing on all fours, imagine a crossbar located close to the surface. Perform movements, as if riding under imaginary crossbar.
5. To lie on the stomach, the palms are hooked on the back of the head. Bake the top of the body in the lower back in the greatest possible.
6. Lying on the stomach, stretch closed hands forward, to bring the spine back Armor. Ride on a gymnastic rug with hips on the chest and back.
7. Removing palms about the floor, hips on the floor, fade in the lower back. Throwing on the head, try to touch the naschadka.
8. In a position lying on the stomach, lift up the hands and legs as much as possible. Try to stay in this position for a while.
9. Stand on your knees, brushes rest on the heels. Broke the torso in the lower back.
10. Standing on his knees, perform the foot of Mahi, flexing in the lower back and neck. Try to see a foot above your head. Repeat for another leg.

After performing exercises to the deflection of the spine, it is necessary to stay for some time in the position to exit the spine:

• Going on your knees, buttocks on the heels, belly on the hips, back arc up, hands stretched out, palm on the floor.

How to perform bridge lying

1. To lie on the back, bend legs in your knees, heels near the buttocks.
2. Palms on the floor above shoulder fingers to the body.
3. Strain the muscles of the legs and raise the pelvis.
4. Based on the hands, get into the back, try to straighten your legs.

When returning to its original position, the floor is first concerned, then the buttocks.

Repeat the exercise several times.

Typical beginner errors

If in the shoulder belt lacking flexibility, get on the bridge, it turns out with a support mainly on your feet. This position is unstable, since body weight is unevenly distributed. In addition, the feet and palms are at a considerable distance from each other, which increases the load on the muscles of the upper and lower extremities.

With the right execution of the bridge, the straightened hands and legs are perpendicular to the back.

To develop the flexibility of the spine and the shoulder belt, in the position of the bridge, you need to try to straighten your legs and get back. Also useful alternately slightly sigher in the direction of stop and head.

With increasing flexibility, it is necessary to reduce the distance between the footsteps and palms. In this position, the arm and legs are experiencing less load and therefore standing on the bridge is much easier.

How to get on the bridge from the situation sitting

1. Back straight, legs bent in the knees, feet on the floor.
2. Put the right palm on the floor back, turning a little to the body.
3. Based on the feet and the right hand, tear the buttocks from the floor and, describing the arc left hand, put the left palm on the floor, stand on the bridge.

To return to the original position, perform these sports movements in the opposite way.

With an increase in flexibility and training, it is useful to master the turning out of the "Bridge" position:

1. Rotating to the left of the top of the body, rearrange the right hand for the left, then the right leg for the left, being in the position when the back is upstairs, and the body relies on the floor with palms and footsteps.
2. Almost at the same time rearrange the left hands and the right leg to stand again on the bridge.

Then you need to learn to turn over to the right side.

How to stand on the bridge standing

Those who have learned to make bridge lying and sitting, mastered the turning before trying to exercise from the standing position, it is necessary to practice near the Swedish wall. Founding in the back back, gradually fall below.

If there is no Swedish wall, at home is suitable normal. You need to go through and, turning over the palms, to descend as low as possible, then return to its original position. It is important that shoes and the floor are not slippery, did not allow to fall back.

When, as a result of these workouts, it will be possible to touch the floor with the palms, you can stand on a bridge from the standing position:

• Run into the lower back, bending the knees and feeding the torso a little forward.
• Straightened hands to get back so that the floor is the first to touch the palm.

How to return from the bridge to standing:

• Sing the body forward, bending the knees.
• Slightly pushing from the floor with hands, straighten the body.

Many beginners forget to strike their hands back, the first shoulders are the first. It is necessary to trace the first to go and not afraid - you will all get out!

Changed: 11.08.2018

Instruction

Do not rush to get up on the "bridge". Doctors practicing treatment of the musculoskeletal system are seriously warned by any experiments in this area. At the end of the active growth of the human body in the spine, solidification processes occur in certain areas. Re-gaining flexibility is possible, but this is not one day matter. It will require constant systematic activities, especially if you are unsportsflared. However, the most interesting is the fact that the smaller you hurry to master this body position, the faster you will do it.

Take up. This is the most harmless way to achieve maximum flexibility. In addition, it is very useful for overall health and development. Moreover, the "bridge" is nothing more than Chakrasan, which implies the bearing of the spine and relaxation of the deep-outer layer of muscles. This exercise strengthens the muscles of the body and limbs, increases the tone of the internal organs and glands of the body, improves metabolism and the general condition. Energetically, this pose is associated with solar plexus, it charges the entire body of energy.

Observe the execution of this exercise. According to the principles of yoga, they must lie on their head north. The head should be directed to the south. Feet twist together, put freely along the body. Breathe free. Bend your legs and place them on the width of the thighs close to the buttocks. Palms at the same time put on the floor, under the shoulder joints, the fingers should be directed to the legs. Next, lift the body, at the same time flashed in the back, and put the heads on the floor. Wait a bit in this intermediate posture, follow your breathing. Then keep pressed from the floor on the hands until the hands and legs are completely straightening. Keep this posture to the first signs of fatigue. Breathing should be uniform and free. Completing the exercise, slowly exhale, quietly return to its original position and relax. Perform 1-4 times with a two-minute shutter speed.

In no case do not make a "bridge" on a slippery floor or slippery mat. Do not hurry to fulfill full deflection. Hands and legs should be a fixed support. Concentrate your attention on the rules of performance and its feelings in the field of kidneys and the waist.

Do not follow the "bridge" if you feel about the risk group. It cannot be done by people suffering from high arterial pressure, diseases of the thyroid gland, the ulcer of the stomach, the problems of hearing and the capillaries of the eyes. It is also not necessary to perform this exercise to people who have suffered the recent fractures of bones or surgical operations in the abdomen. In addition, it is pre-mastering the exercises from back. They will prepare your spine and other muscle groups for the execution of the "bridge".

Reading time: 17 min

Bridge is one of the basic gymnastic exercises. If you want to learn how to fulfill this exercise from scratch, you will have to go through three important stages:

1. Improve the flexibility of the back for the proper execution of the bridge
2. Learn to get up on the bridge from the position lying
3. Learn to get up on the bridge from the standing position

Exercises for the flexibility of the back

The bridge is not only a spectacular exercise that demonstrates your flexibility and physical training, but also a very useful exercise for the back. Thanks to the regular execution of the bridge, you can improve posture, pull out the spine, get rid of pain in the back.

The bridge can be performed from the position lying (it will be under the power and beginners) and from the position of standing (this option is suitable more advanced). In order for the bridge to be as high quality and amplitude, first of all, good back flexibility and strong muscular corset are needed. In addition, for a confident rack in the bridge, it is necessary to regularly work on the disclosure of the chest and the shoulder joints, over the stretching and strengthening of quadriceps and over the disclosure of the hip joints.

We offer you a number of exercises that will help you improve the flexibility in the spine, as well as strengthen your back muscles. If you regularly do yoga or gymnastics, you can safely skip this stage and move to the development of the bridge from the position lying and standing (The following subtitles of the article). But if your body is not ready for a full-fledged bridge, we recommend that you perform a number of preparatory exercises to improve the flexibility of the spine and strengthen the corset muscles.

Sphinx is one of the best exercises for the development of the flexibility of the back, while it is very easy to master it. Lie on the stomach, pull the foot and lift the top of the body, leaning on the forearm. The belly and the entire bottom of the body lie on the floor. Loop your shoulders back, connecting the blades. Feel the deflection in the spine, do not throw your head back. Hold in the sphinx position for 40-45 seconds, repeat the exercise in 2-3 approaches.

A more complex modification of the Sphinx is the pose of cobra. In this exercise you will not rely on the forearm, but on the palm of your hands. Due to this, the backbone in the back increases, which means the exercise is performed with a greater amplitude. Cobra is a basic exercise to improve the flexibility of the back, which means it will help you get up on the bridge faster. Hold in the pose of Cobra 40-45 seconds, repeat the exercise in 2-3 approaches.

If you confidently perform a cobra pose, then this exercise can be complicated. Stay Lying on your stomach, touch the floor with your hands. Make the deflection back and bend your legs in the knees. Your task is to touch the head of the leg socks. Do not reject the neck back, the movement is carried out at the expense of the deflection in the chest and lumbar spine. Try to stay in this posture for 20-30 seconds, repeat the exercise in 2-3 approaches.

Stand in the dog's pose muzzle down. Grab the right hand to the left caviar or ankle while driving in the spine. Extend the spine from the tailbone to the top. Distribute the load evenly on both legs, the TAZ remains fixed. If you do not have enough stretch marks, then bend your legs in your knees or tear off the heels from the floor. Hold in this posture for the flexibility of the back for 30-45 seconds and then change the side. Repeat the exercise for each side of 2 approaches.

Lie on the stomach, hands are elongated along the body. Tear away the top of the body from the floor, flexing in the back. The legs lie on the floor, the hands stretch back. Do not throw your head back, look forward. Please note that the deflection is carried out not only due to the lumbar, but also at the expense of the thoracic spine (middle of the back).

All sorts of defunctions that are performed lying on the stomach are an excellent tool to increase the flexibility of the spine and strengthening. Such devices can be practiced in various versions, including with hands behind your head, with hands behind your back, with divorced hands aside.

6. Superman Pose

Superman Pose also improves the flexibility of the spine and perfectly strengthens the back muscles. Lie on the stomach, hands stretched forward. At the same time lift the top and bottom of the body up, tearing from the floor the chest and hips. Do not bend legs in the knees. Hold in Superman Posse for 20-30 seconds, repeat the exercise 3-4 times. If you are too hard to perform this exercise, you can lower the hips on the floor and lift only the upper part of the body.

The exercise swimmer will not only help you get up on the bridge, but also will qualitatively strengthen the muscles of the abdomen and back. To perform it, lie on the stomach, the hands are stretched forward. Raise at the same time right hand and the left foot as much as possible, delay in this position for a couple of seconds, then return to the starting position. Repeat a similar movement on the opposite direction. Perform a 2-3 approach to 10-12 repetitions per face.

Cat Pose is one of the easiest and most effective exercises for the development of the flexibility of the back. To perform it, stand on all fours, knees and palms are standing on the rug. In the breath, get to the back in the spine, do not strain the neck and lower back. On the exhale round the back, feel relaxation in the back. Repeat 10 times in 2-3 approaches.

The child's position is desirable to perform throughout the workout on the development of the flexibility of the back, as well as after performing the bridge. This exercise removes the load from the spine and helps relax the back. Hold in the pose of the child for 30-40 seconds and go to the next exercise. It is enough to take a child's pose once every 4-5 minutes, but you can do it more often if you feel the need.

If you are a novice in sports, then perform the exercises presented above for 2-3 weeks (4-5 times a week) before proceeding to the practice of the bridge. You should not immediately try to get up on the bridge, if you are not sure about your abilities. An awkward movement can trigger an injury for the unprepared back.

Bridge from the position lying

If you are easily performed above the exercises with a good amplitude, you can immediately move to the practice of the bridge from the position lying. Good natural flexibility of the back, sports past or young age give an advantage in the practice of gymnastic exercises.

How to perform a bridge from the position lying:

1. Lie on your back, bend your legs in the knees.
2. Put the palm of the hands near the head, the elbows look into the ceiling.
3. In exhale, pull up, pushing the pelvis and completely straightening the elbows.
4. When you feel that you can't catch further, delay in the position of your limit.
5. If possible, adjust the position of the legs, putting the foot closer to the palms.
6. Mildly go down to the floor to its original position without making sharp movements.
7. To begin with, delay in the bridge for 5-10 seconds, gradually increasing the time to 30-60 seconds.

What is important to know about the bridge:

• When performing a bridge, distribute the deflection across the spine. It means that you must be fed not only in the lumbar spine, but also in breast.
• For a deflection in the chest department, you need to be chest forward. This will help remove pressure from the lumbar department and correctly distribute the load on the spine.
• Try to gradually reduce the distance between the palms and footsteps so that the bridge turns out to be more flexible and amplitude.
• The smaller the distance between hands and legs, the more stable will be the bridge.
• During the bridge, see the ceiling, and not to the floor, do not create a stress in the neck.
• When performing the bridge, your hands must be completely straightened, so at first it is desirable to perform this exercise at the mirror to control the correctness of the execution.

Compare proper and incorrect execution:

• During pregnancy and immediately after delivery
• In the presence of hernia
• When problems with pressure and cardiovascular system
• In case of eye diseases due to an increase in eye pressure
• During the exacerbation of the diseases of the spine
• After eating (within an hour) and immediately after awakening
• It is better not to get up on the bridge without and on the unheated body

If you feel the back pain when performing a bridge, then it is better to stop the practice of this exercise for a while. Continue to work on strengthening the back and the development of its flexibility, performing a set of exercises from the beginning of the article. Gradually, your body will be better prepared for the performance of high-quality bridge.

It is believed that the bridge with straightened legs is safer for the back. Such a position ensures a uniform distribution of the load in the spine, it is better revealed to the chest department and reduces the pressure on the lower back. However, in this position it will be difficult to work on a decrease in the distance between the palms and footsteps for a more flexible bridge.

We recommend trying various position options and watch the feeling in the back. Do not forget that for the uniform distribution of the load and the deflection in the thoracic department (and not only in the lumbar), you need to be chest forward.

How can I complicate the bridge?

If you confidently stand in the bridge, you can complicate its execution. We offer you several modifications of the bridge, which use additional muscles and help you go beyond your capabilities.

Bridge on tiptoe is a more complex position in terms of retention of a balance and load on the muscles of the legs. Such a position will help you even more in the work of the muscles of the lower body during the bridge, including leading muscles, quadriceps and.

To perform such a modification of the bridge, pull the straight leg up. The complexity of the position is to hold the balance on three limbs, instead of the familiar four.

An even more difficult way to hold the balance in the bridge is to capture the opposite foot. This option will be useful to practice those who want to develop a sense of equilibrium and coordination, as well as further increase the flexibility of the back.

Be careful! Perform this exercise only if you are completely confident in your abilities or with the Safety of another person, so as not to lose the balance and do not fall.

Such a bridge option can be achieved if you gradually reduce the distance between the footsteps and arms. Of course, such a position in the bridge is not available to everyone. But if you have good natural flexibility or gymnastic past, then the super-flexible bridge will be forces.

Bridge from the standing position

If you do not want to stop there, then the next stage on the way to the complete development of the exercise of the bridge is to learn how to get up from the standing position.

It is possible to move to the development of the bridge from the position only when you confidently perform the bridge from the position lying. If your bridge from the position is not fully stable or you can not fully straighten your hands and reveal the chest department, then continue to carry out the exercises and improve the position of the body in the bridge.

First stage: Decctions to the wall

Stand your back to the wall at a short distance from it. The legs are placed on the width of the shoulders, the hands are omitted, the heels are tightly pressed to the floor. Abdominal muscles, hips and buttocks are tense. At the next breath, lean back, put your hands on the wall. Hold in this position for 15-30 seconds. Throw off the wall and return to its original position. Gradually, you can try to descend lower, increasing the deflection in the spine.

Second Stage: Bridge at the Wall

After sufficient practice of the previous exercise, when you are afraid of folding back with a support, you can move to the bridge at the wall. Stand your back to the wall at a short distance from it. As in the previous exercise, lean back, put your hands on the wall. Slowly walk along the wall down to the floor.

First time you can only descend down the wall, without returning up to its original position if you are still hard or uncomfortable. The permanent practice of the bridge in the wall will allow this exercise more confident every time. Gradually move away from the wall and use it only as a safety net.

Third Stage: Bridge with Safety

For this exercise you will need a member of a family or a partner who can progress you. Ask to those who feel the support of you for the lower back, and hold the abdomen with the second hand. In the process of mastering the bridge standing is very important to overcome the fear when you lean back into the bridge. It will be great if the insuring will help you both at the stage of deflection in the bridge and at the return stage from the bridge to stand standing.

Fourth Stage: Bridge with Chair

This exercise will further bring you closer to the confident execution of the bridge from the standing position. To fulfill it, you will need a steady chair or sofa. In this exercise it is important to understand that the higher the chair, the easierless to get up on the bridge. Therefore, you can start the practice of exercise with a higher sofa and finish a low bedside table or platform.

Fifth Stage: Standing Bridge

After completing all previous exercises, you can move to the bridge from the standing position. Perform the bridge slowly by controlling each movement. Try to look down between hands to notice the floor in a timely manner. First of time you can be hard to return from the bridge to the standing position, so we recommend that you use the help of an insult or rely on the wall.

In order to feel more confident in the first stages of self-fulfillment of the bridge, put yourself under the back of the pillow. You will be psychologically easier to fall into the bridge, if you know that you have secured yourself from falling on the hard floor.

Do not hurry and boost the load in the process of mastering the bridge. This is a rather difficult exercise for beginners, therefore, take care of patience and prepare for regular practice, if you want to stand on the bridge from the position lying and standing.

ATfilling the gymnastic bridge is a beautiful and elegant demonstration of excellent physical shape and flexibility. And if you do this exercise, despite the accompanying efforts, it does not work, then the hands should not be lowered. There are special exercises, the execution of which will allow in the shortest possible time to get up on the bridge.

Newcomers before standing on the bridge, it is necessary to make a warm-up - knead the muscles of the shoulders and backs. You can get up on the gymnastic bridge without prior training only when its execution becomes ordinary and familiar, will not bring any difficulties.

A complex of special exercises

Designed to develop the flexibility of the muscular group of the back. All exercises are aimed at performing the gymnastic bridge not brought painful sensations, and the most easily and fast as possible and quickly.

Exercise first

Lying on the stomach, hands pull up. Trying to get used to the most, legs at the same time raise with their hands. Knees hold straight. In each upper position, delayed for 30-60 seconds.

Exercise second

Lying on the back, legs bend in the knee joints, the hands are pulled along the body. The pelvis raise the highest possible height, delay in this position about 5 seconds and smoothly fall back to the back.

Starting exercise

Bend to knees so that the legs were arranged in the width of the pelvis. The torso slowly tip back, flexing in the lower back, and relate to the hands of the heels. At the same time you need to overturn back, and the back is to bent.

Fourth exercise

Low on the stomach, hold hands for the ankle. Breathing, at the same time raise legs, chest and head. In the upper position are delayed for a few seconds.

Fifty exercise

Performed on the phytball. It is put on his back, the legs put on the width of the shoulders, the hands are raised, and then try to get them to the floor.

Six exercise

Performed from the position lying on the stomach. Straight hands are put on the level of the hips. First, the back is fused back, and then, bending your legs in the knee joints and thipping the head back, touch the leg socks to the head. In the final position you need to stay for 30 seconds.

Exercise seventh

At the conclusion of the complex from the position lying on the back, the bridge is performed. First bend hands and legs. Hands put as close as possible to the shoulders, and elbows are directed up. Then from this posture try to get up on the bridge. Feet with hands straighten and begged in the lower back.

As soon as the feeling is that it is no longer possible to progress, you need to stay in this position for at least two seconds. When the exercise does stop calling difficulties, it is necessary to complicate it. For this, hands pull up closer to the legs, and then swing back and forth.

The exercises must be performed daily. They will not only allow you to easily get up on the gymnastic bridge, but also get rid of the problems with the spine. The complex can be performed absolutely to all, regardless of age.

Performing a bridge from the standing position

You can move to this exercise after the preparatory complex is fully traveled. You can perform it in both the Swedish wall and the ordinary wall. The main thing is the presence of free space.

The wall or wall becomes back, keeping the distance to its surface about 80 cm, putting the legs in the width of the shoulders. From this position begin to be tilted back, while the fingers do not disappear into the wall. To go down, fingers are moving through the slats or on the surface of the wall until the hands are on the floor and a full-fledged bridge will be performed.

Within a few seconds, you hold the final posture, and then return to the original position. It is necessary to do this similar to lowering with the help of fingers, turning through them along the wall or raiks, but already rising up.

When the execution of the bridge with the wall will be brought to automatism, the exercise can be started to do on a gymnastic mate. At first, the bridge on the Mate is better to perform with a partner who will support the back for the safety net.

To make a bridge on Mate standing, lean back, delay a few seconds in the adopted posture, and then smoothly fall on the bridge. In the last position, too, you need to linger. To make the initial position, it is enough to push the hands from the mat.

Make a bridge independently be started only after gaining complete confidence in your own forces.

How to get up on the bridge right and beautiful

Specifies the gymnastic bridge give the right technique and beautiful execution. There are several common errors that need to be avoided:

1. No need to be afraid to lose the balance, going to the bridge with the help of the back and shoulders. In proper execution, only hands should be involved.
2. Quite often many do an exercise, without carrying the weight of your own body in hand, that is, through the back, without using the shoulders. As a result, the hands are too curved, and the bridge turns out to be unstable and looks ugly.

Proper bridge is performed with weight transfer in hand. The angle between hands and floors should be straight. It makes it possible to achieve this before the shoulders. To do this, standing on the bridge, you need to run back and forth, stretching the shoulder muscles.

How to get up on the bridge - video

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