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How to get to the bridge quickly standing up?

Invypolnenie gymnastic bridge is a beautiful and graceful demonstration of good physical shape and flexibility. And if you do this exercise, despite its efforts, does not work, you should not give up. There are special exercises which will reduce the time to get up to the bridge.

General guidelines

Beginners before you get to the bridge, it is necessary to do a warm — up to stretch the muscles of the shoulders and back. Embark on a gymnastic bridge without preparation is possible only when its implementation becomes routine and normal, will not bring any difficulties.

A complex of special exercises

Is designed to develop flexibility, muscle groups of the back. All exercises are intended to perform the gymnastic bridge did not bring the pain, and was performed easily and quickly.

Exercise first

Lying on your stomach, hands pull up. Trying to bend the foot while raising the hands. The knees are kept straight. In each top position is delayed 30-60 seconds.

Exercise the second

Lying on your back, legs bend at the knee joints, hands pull along the trunk. Raise the pelvis as high as possible, stay in this position for about 5 seconds and gently lowered back onto his back.

Exercise third

Kneel down so that the feet were placed at width of pelvis. The body slowly bend backward, bending at the waist, and touch the hands of the heels. Head it should be tilting back, and the back — bend.

Exercise fourth

Lie on stomach, hands holding on to the ankle. Caving in, simultaneously raise legs, chest and head. In the top position stay for a few more seconds.

Exercise fifth

Performed on a fitball. Him lie back, feet put on width apart, hands up, and then trying to get them to the floor.

Exercise sixth

Performed from a prone position on his stomach. Straight hands placed on the hips. First back arch back, and then with legs bent at the knees and tilting her head backwards and touch the toes of the feet to the head. In the end position you need to stay for about 30 seconds.

Exercise seventh

Мостик из положения лежа

Inconclusion complex from the supine position runs the bridge. First, bend the arms and legs. Put your hands as close to shoulders, elbows directed upward. Then, from this position trying to get up to the bridge. Feet with right hands and bend at the waist.

As soon as there is a sense of what to bend is impossible, you need to stay in this position for at least two seconds. When exercise ceases to be difficult, you need to make it complicated. To do this, pull the hands closer to the feet, and then swing back and forth.

The exercises should be done daily. Not only do they make it easy to get back on the gymnastic bridge, but will also relieve back problems. The complex can be run for everybody, regardless of age.

The implementation of the bridge from a standing position

Go to this exercise once fully completed and mastered the preparatory complex. It can be carried as the Swedish wall and a normal wall. Importantly, the availability of space.

To the wall or the wall becomes the back, keeping the distance to the surface about 80 cm, with your feet at shoulder width. From this position, begin to lean back, until your fingers are against the wall. To descend, fingers plucked on the rail or on the wall surface until the moment when the hands will be on the floor and complete the bridge.

For a few seconds hold the final pose, and then return to its original position. This should be done similarly to the lowering with the help of fingers, fingering them on the wall or rail, but lifting up.

When the execution of the bridge with the wall will be brought to perfection, the exercise you can begin to do on a gym Mat. At first, the bridge on the Mat to perform better with a partner that will support the back to secure.

To make the bridge standing on the Mat, lean back, linger for a few seconds in the accepted position, and then gradually descend to the bridge. In the last position too needs to stay. For the adoption of the original position sufficient to push off with your hands from the Mat.

To do the bridge yourself should start only after gaining complete confidence in their own abilities.

How to get up to the bridge properly and nicely

Statement on gymnastic bridge give proper technique and beautiful execution. There are several common mistakes to avoid:

  1. Do not be afraid to lose your balance walking on the bridge with your back and shoulders. When properly performed involved only hands.
  2. Quite oftenmany do the exercise without shifting the weight of his own body in his hands, that is, through the back, and leave out the shoulders. The result is the hands are too arched, and the bridge turns unstable and looks ugly.

The right bridge is performed by transferring the weight to the hands. The angle between the hands and the floor should be straight. To achieve this allows the preheating of the shoulders. To do this, standing on the bridge, you need to swing back and forth, stretching the shoulder muscles.