How to get on the bridge?
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Exercise "gymnastic bridge", probably,every schoolboy of our country performed. This exercise is basic and serves as the basis for performing acrobatic stunts. If you have not done this exercise for a long time or simply do not know how to get on the bridge, do not rush to experiment. It is not only flexibility that is important, but also the right sequence. Otherwise, you will not be able to demonstrate your skills, but "successfully" will harm your own body. And it is good, if all will manage only an easy extension.
Exercises for warming up muscles
How to learn to get on the bridge without harm forown health? First of all, this issue should be concerned. A good warm-up and consistency is important here. Your muscles, the body needs to be warmed up and preliminary to do some exercises. The first exercise is performed lying on the stomach. At the same time hands should be raised up, knees should not be bent and try to bend. Carrying out the exercise, you need to exclude sudden movements and stay in this position for a minute.
The second exercise involves the training of the leg muscles. To do this, you need to stand on the extended knees, raise your hands up and gently bend back, you need to touch the fingers of the floor.
The third exercise should be performed lying on the stomach. At the level of the hips should be hands, legs should be bent at the knees, and the head must reach them. This is a good stretch for the spine, especially after sedentary work. After fixing the above exercises, you can try to get on the bridge from the prone position. For this purpose we lay down on the back, we lay emphasis on the legs and hands and begin to pull to the shoulders, lifting our back from the floor. Standing confident in this position, we begin to straighten the limbs. The bridge is ready! Afterwards, we also smoothly repeat the exercise in the opposite direction - we slowly go to the floor.
How to stand on the bridge from the standing position
Well mastering the techniques and answering the question about how,how to get on the bridge from the prone position, you can move on, namely, master the tricks of the gymnastic bridge from standing position. If you have a Swedish wall, just wonderful. If absent, it is better for the exercise to find a wall with a non-slip coating, for example, pasted with wallpaper.
We make the bridge from standing position. We put our feet on the width of our shoulders, raise our hands up, while standing with our backs to the wall. To begin with, it is better to ask someone to hedge you. Ideally, this kind of exercises should be conducted by qualified trainers. From the standing position we make a slope to the wall and, making sure that our feet do not slide, gently drop down the wall. In the initial position at the beginning it is better to return in the opposite direction, that is, leaning on the wall. Now you know how to stand on the bridge standing up.
The gymnastic bridge gives good results instretching the spine, provided that the exercise is correct. This is an excellent gymnastics and a way to warm up the muscles. Performing a gymnastic bridge, you can get rid of pain in the cervical vertebral column, in the back, if you do not have any medical contraindications to this. For a better idea of what you need to achieve, you can see the video - how to stand on the bridge.