The bridge is a basic exercise that serves as the basis for the most difficult gymnastic tricks. The ability to perform it is an indicator of good physical fitness. Indeed, in order to do this, you need not only to have certain skills, but also to have a solid muscle corset. But not everyone knows how to get on the bridge. This is a rather difficult exercise, and with an illiterate approach, it can be unsafe. Consider all the stages of preparation for it and its correct execution.
Exercises for warming joints and spinal muscles
An untrained person should not try to immediately get on the bridge. In the best case, unheated ligaments and muscles can be damaged, and in the worst, more dangerous injuries can be sustained, up to a fracture of the spine. The set of exercises presented here will help prepare for this difficult trick:
- Thinking about how to get on the bridge? This exercise is the main step in preparing for its implementation. He will need a fitball - a large ball for gymnastic exercises. We lay our back on him. The legs are bent at the knees and stand on the floor shoulder width apart. Raise your hands up and try to touch the floor with them.
- Lie on your stomach. Raise straight arms and legs at the same time, then lower them. Repeat 10 times.
- Starting position - kneeling on a gymnastic mat. Hands
lift up, then lean back, trying to touch the floor with them. We return to the starting position. Repeat 10 times. - Lie on the floor on your stomach. Wrap your arms around your ankles. To bend your back. Try to raise your head, chest and legs at the same time. Then lower them. Repeat 10 times.
- Lie on your back on the floor. Bend your legs at the knees and place them shoulder-width apart. Hands are straight along the body. Raise the pelvis, tearing the buttocks off the floor, then return to the starting position. Repeat 15 times.
How to stand on a bridge from a prone position
To make this exercise from a standing position is much more difficult than from a lying position. In this case, it will be more traumatic. Therefore, before giving an answer to the question of how to learn to get up on the bridge while standing, let us try to understand how to do this from a prone position on the floor. To do this, we need a soft gymnastic mat or a small mat for insurance. If there is neither one nor the other, you can just take a blanket, folded four times. We lay our back on it, bend our legs at the knees and set it shoulder width apart. Raise your hands up and back. Then bend them at the elbows and lean on the palms, placing them next to the head. Carefully straighten your arms and legs, arching your back. We fix this position for a few seconds. We return to the starting position. With each new approach, we try to perform fixation for a longer time.
How to stand on a bridge while standing
To perform this exercise, you will need not only a soft mat, but also a
Swedish wall. And, of course, a little patience and effort on your part. After reading this chapter, you will learn how to quickly stand on a bridge from a standing position. If there is no Swedish wall, you can use the usual wall. We do everything slowly and carefully, without sudden movements. We stand with our backs to the Swedish wall, we keep our feet shoulder-width apart. Raise your hands up. We lean back and lean them against the wall. Then, carefully fingering her slats, we lower ourselves. And so we do until we touch the floor. After that, we return to the starting position in the same way, along the slats of the wall. You must complete this exercise several times. To get on the bridge from a standing position for the first time will help a soft mat or blanket and a trainer or just some person who will insure you. We get up straight. Raise your hands up. The legs at this time are shoulder width apart. For the first time, you can increase the distance between them to maintain balance. Then we lean back with arms raised up until we touch the floor with them. The coach must insure you all this time, supporting you behind your back. Before deciding to perform the trick yourself, you need to clearly learn how to do this together with an assistant.
The bridge for the advanced
It is possible to complicate this exercise. But to do this is only the "pros" who have already mastered the trick from a standing position. Now we will learn how to learn to get up on the bridge from a vertical
handstand. Do not try to perform it if you are not in very good physical shape. The trick requires not only a large concentration of attention, but also a great condition of the vestibular apparatus. So, we stand on our hands, we raise our legs up. We bend them at the knees and begin to gently and carefully lower them down from the back, keeping balance. As soon as they touch the floor, you need to distribute the load evenly between them and the hands.
Common mistakes
The first and most often oversight when performing a trick is that people go to the "bridge" with their backs and shoulders. And you need to do this only with the help of hands. This is most likely due to fear of falling. No need to be afraid. After all, your muscles are well warmed up and ready to perform such a difficult trick. A soft mat will hedge against a fall. The second mistake of people trying to learn how to get on the bridge, and trying to do it themselves, is to perform the trick with your back, without distributing the load on the hands. The result is a bumpy and unstable bridge. It will be right to rely on hands in the process of execution.
The benefits 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 intense physical activity every day. He can withstand it only if strong muscles will support him. Regular performance of the bridge trick will help not only to form a good muscular dorsal corset, but also develop the flexibility of the joints of the spine. This is especially important for older people. Indeed, over the years, our bones lose calcium, become more fragile. And joints, on the contrary, accumulate harmful salts, which contribute to a decrease in their mobility. As a result of all this - a hunched back, constant pain and the inability to straighten the shoulders. Regular performance of these exercises will allow you to remain in excellent physical shape at any age.
The article will be useful to a wide range of readers. Especially for those who want to learn how to get on the bridge and with what exercises you can strengthen your back muscles.