Exercises to get up in. How to learn to get up on the bridge from different provisions: a set of exercises on flexibility

Often it seems to us that the implementation of certain acrobatic and sports elements is a simple matter. However, after imaginary ease, the years of workouts, labor and daily struggle with their body are worth. The secret of beauty and grace in classes, perseverance and good stretching. Familiar to the exercise "Bridge" - no exception.

Getting ready to get up on the bridge

How to learn to get up on the bridge? First, in no case try to do it yourself. The result either will not satisfy you, or you risk and at all indulgence and get injured. To properly and confidently get up on the bridge, get ready for this in stages, every time going to a new level in the exercises. Do not hurry.

To get up on the bridge, we need some features of our body. First of all, flexible and movable spine. For low-way image The life of the vertebrae is stored and become "wooden". Add to it sitting work in the office, overweight, diseases of the joints and backs.

In this case, the first classes better devote the stretching and flexibility of their body. Otherwise, the joints and the vertebrae will not be desired by the desired possess. Next, workouts can be sent to strengthen the muscles of the back and press. A good and strong back is a pledge of equilibrium in the "bridge".

Stretching muscles and their strengthening

It is best to start with major stretching practices. It is twisting and sloping down so that the spine stretch. Try your hands reach the floor. Exercise costs without sharp movements. Cress the stomach to your feet and smoothly go back to standing. Repeat 5 times.

Another exercise to strengthen the muscular frame. Sit on the floor, lay off your widespread legs and pull the first one, then to the other foot, stomach touching the legs. After pulling out the middle of the floor. Try to keep the spine straight. Jump in such a posture for a few seconds, then repeat the exercise 8-10 times.

Power Endurance Exercises and Strengthening

A good effect in strengthening the muscular frame of the back and press is given twisting. They train muscles, simultaneously stretching them, make flexible. Best twisting perform on a flat surface. Lie on the back, bend legs in the knees. Hold hands behind your head. Lift. In this position, turn to the left, then right. Elbows try to touch the knee. We must work exactly the case, straining the muscles of the abdomen, not neck or hands. The exercise is better to repeat up to 12 times.

Prepare to learn how to get up on the bridge, will help Yoga. As you know, in yoga there good exercises Stretching, flexibility and endurance of muscles. This is the so-called "slide".

To make this exercise, stand on all fours, it is important to stand exactly. Paul should become a good support. Next you need to raise the lower back, stretching the pelvis up. The neck at that moment is relaxed. Check the spine and try to reach the foot to the legs. The knees at the same time not bend.

You will feel flexibility in the whole body. There will be a feeling of lightness, the body will be stretched and fortified. "Hill" is better to repeat several times, having similate in one position for a few seconds. Remember that yoga is also used to smoothly breathe. Oxygen feeds muscle cells.

Another strengthening exercise is also on a flat surface. It is advisable to lie on the back. Bend feet in the knees. Hands - by seam. Chin - pull down to stretch the cervical vertebrae. In such a position, do not rush, and calmly lift the pelvis. Everything else does not leave the rug. Only spin and stomach operate. In no case do not make sharp movements, everything is moderately. Similarly, smoothly lower the pelvis and back. In this exercise, try to make the spine as much as possible. Repeat it several times, not forgetting about breathing.

After the exercises described above, you will already be prepared for the bridge itself. To begin with, try to make it from the lying position. The rug or gender must be comfortable and not moving. Otherwise, you risk falling. Footwear and clothing can play their role. They should also be comfortable and not sliding. Professional acrobats, performing bridge barefoot, even use a special talc.

Be careful with your spine, do not require yourself immediately excellent results in becoming a bridge. Do it gradually, gaining a height.

Soon you will realize that the bridge is given to you without much effort and does not cause discomfort. This means that you are all doing correctly and achieved the desired result, at the same time strengthening your muscles and vertebrae.

Next, you can start practicing the bridge from the standing position. It is important to keep body balance when performing an exercise. Start to make it with the help of loved ones, let you inspire you, after which you can go to the independent exercise. As you can see to learn to get up on the bridge, you need patience and desire.

Bridge is one of the popular gymnastic exercises. Allows you to improve health, strengthen the muscles, develop flexibility. But only if you know how to get up on the bridge correctly and your body is ready for such loads. Otherwise, the exercise may harm.

What is this exercise

Any coach will say that the flexibility exercises need to be performed by everyone who is engaged in sports or fitness. But special attention They do not pay. After all, they can be performed at home - not required special equipment, inventory or supervision of the coach.

Exercise is great for beginners of athletes who want to develop flexibility. After all, you can get up at any age, even if you did not engage in gymnastics before. We will have to spend more time to perform preparatory exercises, but will soon be able to make a bridge from the position of lying.

The bridge can be done anywhere - even on the bridge.

What muscles is developing

The load goes to a variety of muscle groups, so that the whole body will work as a whole:

deep and long back muscles;
rear surface of the hip;
buttocks;
straight abdominal muscle;
muscles of the lower back.

There are several types of bridges, and each gives a load on different muscles. But in general, this exercise has a beneficial effect on the body.

Use of exercise

Unfortunately bridges are recommended to do in schools and children's gymnastic sections. After all, from early childhood it will be useful to get a maximum of this exercise. And it is better to learn how to get up on the bridge in childhood than at an older age. After all, children are much more flexible than adults.

Develops back muscles, stretches and strengthens them.
Enhances the mobility of the joints.
Reduces the number of calcium deposits.
It has a positive effect on blood flow, which affects the nutrition of muscles.
Prevents the displacement of intervertebral discs.
Refixes posture and eliminates clutter.

But it is necessary to repeat - this is only possible when proper fulfillment exercises. If you make mistakes in the technique, you can harm yourself.

Contraindications

Let it be pretty easy exerciseBut gives a serious burden on the body. Therefore, there are situations in which it is strictly forbidden to get up on the bridge:

Pregnancy.
Osteoporosis.
Any heart disease.
After severe spinal injury.
During the restorative period from operations or surgical interventions.

In chronically diseases, you need to turn to your doctor before learn to get up on the bridge. After the injury of the hands, with the disease of the gastrointestinal tract or at elevated temperatures, it is also worth refraining from classes.

Evaluation of source data

Before learning to get up on the bridge, you need to soberly appreciate your capabilities. Pay attention to weight, physical training, plasticity.

People with overweight, with Zapaplae back and with zero physical training will not be able to quickly learn the bridge. We will have to do preparatory exercises at least a month to bring the body in order.

Check back flexibility:

Stand back to the wall.
Check the shoulder level.
Make a step forward to move away from the wall.
Rock back back and try to see the label.
It turned out - you are pretty flexible manSo you can immediately learn to make a bridge.
We did not see - act consistently: first entertain flexibility, then make a bridge.

Check the flexibility in the sides:

Turn to the left side label.
Raise up straightened right hand.
Try to reach the label through the head.
Turn around the other side, and try to touch the left hand.

Do not scold - if you understand that your flexibility is at zero, do not attempt to immediately perform complicated exercises. Your body needs time to rake.

How often do you need to do

Depending on your endurance, configuring and physical training, choose a convenient scheme of classes:

15-20 minutes every day;
15 minutes twice a day.
30-40 minutes later;

Start with the smallest value, and gradually increase the duration of the workouts. If it becomes bad, take a pause and relax.

Preparatory exercises

The bridge seems like a fairly simple exercise. But it will not work without a certain physical training. So any novice athlete must first develop flexibility, prepare muscles and develop coordination of movements.

Move from simple to complex.

People in general without physical training will be difficult to fulfill all the exercises at once. So start with those that give you easily, and then simply add new tasks one per day.

Workout

Each occupation should be started with warming up all muscles. Even learning all the exercises, do not forget about the warm-up - it is necessary.

legs on the width of the shoulders, hands in the sides and perform your head circular motions first in one direction, then to another;
rotate your hands;
twist in the spine first left, then right;
put your hands on the lower back, bend in the back back, throwing the head;
stand on all fours and exercise the "kitty" - bend the back of the back, then upwards.

So you will disappear enough to train without injury.

Exercises Educational Flexibility

There are many similar exercises that you can quickly learn. The most effective, which develop the necessary muscles and ligaments:

Do not be afraid that at first your execution style will be different from those in pictures. They also did not immediately succeed. Continue to train and you will notice how much easier to get up in the right position.

How to make a bridge: from simple to complex

There are many varieties of bridges - some are easily performed, and others need to learn long. Consistently follow one by one to gradually increase the complexity of the exercise.

Over time, you can stand on the bridge from the standing position, which is considered the most difficult view.

Jagged bridge

It is also called the bridge with focus on the shoulders, because the main load falls on them.

Go to the floor.
Bend the legs in the knees, spread the shoulders on the width.
Relying on the shoulders, raise the pelvis as high as possible. Strain jagged muscles And hips.
Watch that the back is a deflection, the gap between the floor and the lower back.
Do not open your legs, hands and head from the floor.
Close in the upper position for a few seconds.

Care until you can perform 3 approaches for 20-30 times. Only when this level is reached, you can move to the next exercise.

Straight bridge

You can use another, more popular, name - reverse plank.

Sit to the floor.
Straighten your back, spread a little wider shoulders. Put your hands behind your hands so that the palms lay parallel to the legs. Go about the floor.
Restore the pelvis from the floor and straighten the whole body into one line - head, chest, pelvis, legs. The body relies only on the heels and palm.
Hold in the upper position for a few minutes.

At first, you can make a small overlook to cope with this exercise. But do not go to the next one, until you do a straight bridge correctly.

Sit on my knees so that the buttocks lie on the heels. Open the pelvis from the legs, and not from the floor is simpler.
At first, you can flex a little knees to alleviate the load.

Mostly in the exercise work hands and top part Cases. So you will prepare them for the fulfillment of a classic bridge.

Go to the next exercise when you learn to perform this bridge 30 times per approach.

Bridge with a support about the bench

You practically learned to make a bridge as usual, but first you need to perform it from some surface. Chair, bench, shop - solid, smooth and stable. He should not be fused or be fed under your weight.

Sit ride exactly with a bench to stand right with your back.
Foot straightened and put in front of your shoulders width.
Hands, rely on the support, so that your fingers look at your feet.
Relying with hands, lift the case and lower it on the bench. Shoulders must lie on his edge.
At the same time, bend the legs in the knees, without taking the feet of the floor.
Tighten your hands to your head so that they completely lay on the support - the fingers still look at the feet.
Hand and shoulders break the housing from the support, flexing in the back. Feet from the floor do not break off. Neighten the neck.
Hold for a few seconds.
Return to the starting position - slowly lower your back, shoulders, and then your hands.

When you learn to make 30 times per approach, it means that you can move to the next step.

Separate on phytball

Well stretches the necessary muscles, which will help prepare for the fulfillment of a normal bridge. There is still a little bit.

Take football or other low stable object. You can use the bench from the previous exercise.

Sit on the phytball.
Feet on the width of the shoulders, do not break them away from the floor. Knees slightly bent.
Lay back to the phytball so that the back lay on it, and the palms were based on the floor.
Fingers look toward the stop. Do not break away from the floor.
Based on the feet and palms, take off the body from the phytball and climb in a free position for a few seconds.
Smoothly return to the support.

Perform 3 approaches of 30 repetitions, and you can go to the classic bridge.

Classic bridge

Now that your body is flexible enough and physical training Allows you to learn to make a bridge, go to the main instruction.

Go on your back.
Bend the legs in the knees, firmly enacted the feet of the floor.
Hands bend in the elbows and put on both sides from the head. Distance Select yourself to be comfortable. Palms look towards the feet.
Relying on the feet and palm, lift the pelvis and shoulders from the floor. Beggar in the back to get an arc.
Try to make the pelvis rose above shoulders and heads, legs straight.
For beginners, it is allowed to bend legs and not so high to raise the case. But strive above.
Unlock for a few seconds in the upper position.
Smoothly return to its original position.

Try to exercise in 3 approaches 20 times. After that, it is possible to study more complex types of bridge.

How to make a bridge from the standing position

Very effectively looks bridge, which makes vertical position. Let it be your next goal when you are lean with a classic variation.
Start learning from a simple option and make an exercise with experience.

Descent on the wall

Immediately get up in the bridge from the vertical position is very difficult. It requires good flexibility and stability. It is better to practice smooth down on the wall to test your capabilities.

Find a free section of the wall at home. Ideal if you have access to the Swedish wall - it will be even easier. Located at the bottom of the mat so that in case of an error it was softer to fall.

Stand your back at a short distance from the wall so that when the tilt back you are handted to her.
Bend the legs in the knees, strifting back and start your hands above your head. Enter the palms about the wall.
Slowly "Step" along the wall with your hands, gradually dropping everything lower and lower. If necessary, come closer or leaving further.
Get to the floor and take the previously studied position - rely on the palm and feet, the legs are straight, the back will be deposited as much as possible.
Hold in this position for a few seconds.
Slowly climb - take off the turn of the palm and go about the wall. Catch up the wall up, so far you can not straighten.

Continue workout until you feel that you are more confidently moving around and you can take the right position faster.

Bridge from the standing position

It is performed only when serious results achieve in the previous exercise. Locate the mat to the place where you do.

Stand in the original position: back straight, legs on your shoulder width or a little wider, hands stretched up.
Bend in your hands, boot the head.
Slowly gibble back, gradually bending legs in the knees and withdrawing pelvis forward. So you can save equilibrium and do not fall.
Try to keep as close as possible to your feet so as not to fall.
When you go down low enough, you can lean your hands about the floor.
Fix the position - the focus on the feet and palm, the maximum deflection in the back, the knees are slightly bent.

Having learned to get up in the bridge from the vertical position, I want to go out as much effectively. After all, after such a grand presentation, I do not want to fall on the ground.

But do not hurry - it is much easier to enter it than to go out. Indeed, in the second case, participating other muscles.

How to learn to get up with a bridge beautiful

Gracefully exit the bridge can be performed in reverse sequence:

In the final position of the bridge, you need to bring hands as close as possible to the feet. Just rearrange them as if overlooked with your hand.
Transfer the load on the legs, bending the knees and remove the pelvis forward.
Pold off the floor, and then, straining your back muscles, buttocks and legs, lift the body into a vertical position.

Now you can get out of the bridge on your feet to impress the public.

There is another option to get out of this position - throw the legs forward so that your fingers look at the palm and climb. Of course, this is a completely different level of skills, so it can be limited to standard.

Bridge on elbows

Additional view of the bridge - to get up at the end not on the palm, but bend your hands in the elbows and stand on them. Perhaps almost the same, only at the end will have to be offended even more and at the same time rely on the elbows.

Take up the standard starting position - straighten your back, lay the legs a little wider shoulders.
Hands bend in the elbows and make a head.
Be sure to be left below and below until you can put your palms on the floor. But that's not all.
Before, gradually taking the palm closer to the head, so far you can not bend them completely in the elbow.
Rely on the part of the hand between the elbow and the wrist.
Hold in this position.
It is convenient to leave this position through the stand on your hands.

Mastering this variation of the bridge, you will learn everything standard species. If you wish, you can further complicate the tasks - lift the leg perpendicular to the floor, try to touch the ICR to touch the bridge and the like. But this is your discretion.

Be sure to exercise regularly. A little vacation can drop you back, so you have to develop flexibility and endurance. If there is no opportunity to fully engage, perform at least warm-up and preparatory exercises. This will be enough for the body to remember the necessary movements.

Do not hurry when performing exercises - act smoothly, feel your body and stop classes if it becomes bad. It is better to go slowly, and reach the goal than to run through the power and get away from the distance due to injury.

Do not make the most common newbies error - direct spin. It is connected with underdeveloped muscles. So work on your flexibility, perform preparatory exercises.

In order to learn how to get up on the bridge, usually enough classic option. If desired, you can dwell on this and send your strength to exhaust skill in other exercises.

Bridge is basic exerciseserving the basis for the most complicated gymnastic tricks. The ability to perform it is the indicator of good physical form. After all, in order to do this, you need not only to have certain skills, but also have a solid muscular corset. But not everyone knows how to get up on the bridge. This is pretty sophisticated exercise, and with an illiterate approach, it may be unsafe. Consider all the stages of preparation for it and its correct execution.

Exercises for warming up joints and spine muscles

An unprepared person should not try to immediately stand on the bridge. At best, it is possible to damage the undoamed ligaments and muscles, and at worst - to get more dangerous injuries, right up to the exercise complex, which is here, will help prepare for the fulfillment of this difficult trick:

How to get on the bridge from the position lying

To do this exercise From the position standing is much more difficult than from the position lying. In this case, it will be more traumatic. Therefore, before you give an answer to the question, how to learn to get up on the bridge standing, let's try to understand how to do it from the position lying on the floor. To do this, we need a soft gymnastic rug or a small mat for insurance. If there is neither one, nor the other, you can take just a blanket, rolled together. Going to him with your back, feet bend in the knees and put on the width of the shoulders. Hands raise up and assigned back. Then bend them in the elbows and rely on the palm, putting them next to your head. Carefully straighten your arms and legs, flexing back. Fix this position for a few seconds. We return to the starting position. Every new approach is trying to perform fixation for a longer time.

How to stand on the bridge standing

To perform this exercise, not only a soft mat, but also, of course, a little patience and effort on your part. Relevant to this chapter, you will learn how to quickly stand on the bridge from the standing position. If a swedish wall No, you can use the usual wall. We perform everything slowly and carefully, without sharp movements. Become back to the Swedish wall, the legs are kept on the width of the shoulders. Hands raise up. Decorating back and rely on the wall. Then, carefully turning through her rails, go down below. And so do it until we touch the floor. After that, we return to the initial position as well as the walls of the wall. Perform this exercise is needed several times. Stand on the bridge from the position standing for the first time the soft mat or blanket and coach or just some person who will insure you will help. Stop right. Hands raise up. Feet at this time are on the width of the shoulders. For the first time, you can increase the distance between them to save the balance. Then we deflect back with your hands raised up until we touch the floor. The coach must insure you all this time, supporting the back. Before you decide to perform a trick yourself, you need to clearly learn how to do it with the assistant.

Bridge for "Advanced"

You can complicate this exercise. But it is worth it only "pro", which have already mastered the trick from the standing position. Now we learn how to learn to get up on the bridge from the vertical, do not try to fulfill it if you are not in very good physical form. The trick requires not only a large concentration of attention, but also the perfect state of the vestibular apparatus. So, we get up on your arms, legs raise up. Bend them in the knees and begin to smoothly and carefully lower them down the back of the back, holding the balance. As soon as they touch the floor, you need to distribute the load evenly between them and hands.

Common mistakes

The first and most frequently allowed oversight when performing the trick is that people go to the "bridge" with their spins and shoulders. And it is necessary to do it only with the help of hands. It happens, most likely to fall due to fear. No need to be afraid. After all, your muscles are well dispelled and ready to perform such a difficult trick. A soft mat will force in case of falling. The second mistake of people trying to learn how to get on the bridge, and trying to do it on their own, the execution of the stunt back, without the distribution of the load on the hands. As a result, a coastal and unstable bridge is obtained. It will be correct in the process of execution to rely on the hands.

Use of exercise

All exercises that serve to prepare for the execution of the bridge, well strengthen the muscles of the back. It is important. It's no secret that our spine is subjected to the strongest exercise. It can only withstand it if you support it strong muscles. The regular execution of the "bridge" trick will help not only form a good muscular spine corset, but also develops the flexibility of the spinal joints. Special great importance It has for older people. After all, over the years, our bones lose calcium, becoming more fragile. And the joints, on the contrary, accumulate harmful salts that contribute to the reduction of their mobility. As the result of all this is a horn back, constant pain and the impossibility of straightening the shoulders. Regular execution of these exercises will allow at any age to remain in excellent physical form.

The article will be useful to a wide circle of readers. Especially those who want to know how to get up on the bridge and with the help of what exercises can be strengthened back muscles.

Hello, friends. How to stand on the bridge from the standing position - the question is not idle. The rules of doing this seemingly simple, the exercises quite a few nuances.

We will deal with them today. And at the same time we learn why this element is so important for our health.

Important, you need and useful

You noticed? - Nobody makes bridge in our gym. Training or swing press or is always please. And this gymnastic element is not.

Meanwhile, the bridge is not only not so much entertainment from childhood, but a very serious exercise that

increased blood flow to cartilage fabric, which is located between the vertebrae
workers deep muscles back
expands the chest
helps restore the flexibility of the spine

And thanks to this, as a result:

salt deposits decrease
the probability of vertebrate displacement is eliminated.
increases lung volume
improves the work and coordination of joints

When performing an element, literally all the muscles of the body are involved: Hands and legs, shoulders and neck, belly and chest muscles, knees and hips are working.

But in general, the element is perfectly strengthened by a muscular corset, which protects the spinal cord - the second most important organ in our body after the brain.

Weak spine - a great risk of injury and vertebrae offset, as a result of a bouquet of diseases.

Thanks to the bridge, we are very well stretched, and stretching promotes weight loss.

See how much benefits? So, urgently on the bridge!

The quieter you go, the further you'll get

However, it is not necessary to hurry in this business, friends. If you are untrained, with the flexibility of the spine do not be friends - instead of use there will be only harm. Initially, you need to prepare for items.

And to start learning

Four rules bridge

Smooth, deep breathing

The smaller you breathe - it means, the more accurately your technique.

Straight torso, the most flashed back

Muscles are weakened, emphasis on the limbs.

Pelvis a lot above the head

If the buttocks are located below the pelvis, and then almost touch the floor - the position is incorrect.

Straight hands and legs

If possible, the limbs must be as direct as possible.

Preparation

This stage consists of one - two stages. Described slightly below power exercises You can skip, but it's better not to do.

Power exercise

If you have never done this element before, specialists are recommended to first practice at least knees, hips, waist and hands.

Make squats, climbing legs in Wiste, press, perform exercises to the press.

And only when you will not breathe, calmly and confidently, perform these simple exercises - Move on.

Workout

Second phase. Without it, beginners do not do in no case.

Workout includes exercises for shoulder belt, backs, lumbar Department. Including:

Rotation straightened hands in different directions.
Tilts of the body with simultaneous pulling towards the tilt raised up the hands.
The back of the back with the hands raised up the hands in the castle - the torso deviates forward, the hands back.
Circular rotation torso. Plain back at the same time.
Exercise "Cat" - standing on all fours, bending your back with a maximum amplitude up-down.
"Pricklizti under the crossbar" - the crossbar at the same time virtual. Imagine it, standing on all fours. Begging your back, as if trying to spit under this obstacle.
"Basket" - lying on the back, take your hands behind your feet and seem to "grow" - raise legs with hands up.
Mahi legs. Standing on his knees, alternately Mashet the foot, fighting the lower back.

Rise on my bridge

Well, and now it is finally the queue to start to train your back.

And before making it from the standing position, you should learn to climb him

From the position lying

Implementation technique is simple:

Lie on the floor (rug).
The knees are bent in her knees, heels near the buttocks.
Palm at the very shoulders.
Relying on the hands, bending your back and try to get up.

On phytball

Let's call this stage "intermediate." It helps it better to take back the flexibility of the back.

Please lie on the phytball. Legs at the shoulder level, pull up and down, trying to get to the floor.

"Intermediate" stages are also a rise to the bridge from the knees or with a large pillow. The rules for their execution are approximately the same as in the case of phytball.

From the standing position

And so he, the moment when we came close to our cherished goal.

Making this gymnastic element from the standing position can be in several ways.

Back to the wall

Stand about 80 cm from the wall, legs on the width of the shoulders.

Hands lift up and start leaning against the wall.

Overlooking the wall, slowly go down in her hands.

Lowering to the floor, call in this post a few seconds, then climb.

Hope only for yourself

Well, and on the one who agrees you to force the first time.

Performed without stopping on the wall. You can initially descend not to the floor, but on the bed.

The technique of execution is the same as in the case of the wall.

At the same time, remember the main rule - to go to the bridge follows. Not back and shoulders. Hands forward, lowering the torso down.

Having reached the floor, call for a few seconds, then climb.

Tip: The closer the legs to the hands, the better - so your bridge is most stable.

Repeat several times.

Workout and lifting option from standing

Training a couple of times a week, you will soon be able to easily get up on it without any help and extra effort.

What to remember

The bridge is a great opportunity to practice the back muscles, to become stronger, flexible, make joints functional and remove salt deposits. Also, it is an excellent stretching that promotes weight loss.
Prepare if you have not been engaged in physical education for a long time. Before you do it, look at it well. May the coach, a massage therapist or your friend pronounce you.
At the same time, remember - when problems with joints, spine, as well as other contraindications like pressure, heart disease, the stomach can not be engaged in such workouts in no case. In all these cases, a doctor's advice is needed.

Do you like this element, friends? Can you do it? Are tips collected here? Share in the comments! And I say goodbye to you. To new meetings in new articles on the blog!

INfilling 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 for the development of flexibility muscular group 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 knee jointsHands pull 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

The effectiveness of the gymnastic bridge is attached proper technique And beautiful execution. There are several common errors that need to be avoided:

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.
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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