How to stand on the bridge: a few tips. How to learn to become a bridge?

The bridge is the basic exercise, which serves as the basis for the most complicated gymnastic tricks. The ability to perform it is an indicator of a good physical shape. After all, in order to do this, you need not only to have certain skills, but also to have a firm muscular corset. But not everyone knows how to get on the bridge correctly. This is quite a difficult exercise, and with an illiterate approach, it can be unsafe. Let's consider all stages of preparation for it and its correct execution.

Exercises for warming up joints and dorsal muscles

An untrained person should not try to immediately stand on the bridge. At best, it is possible to damage the unheated ligaments and muscles, and at worst - to get more dangerous injuries, up to the fracture of the spine. The exercise set out here will help prepare for this difficult trick:

1. Think about the question of how to get on the bridge? This exercise is the main step in preparation for its implementation. It will require fitball - a great ball for gymnastic exercises. Lay down on him with his back. The legs are bent at the same time and stand on the floor on the width of the shoulders. Hands lift up and try to touch the floor.
2. We lay down on the stomach. We raise both hands and feet at once, then lower them. Repeat 10 times.
3. The starting position is kneeling on the gym mat. Arms
   Lift up, then lean back, trying to touch the floor. We return to the starting position. Repeat 10 times.
4. Lie on the floor on your stomach. Grasp the ankles feet. To bend my back. Try to raise your head, chest and legs at the same time. Then lower them. Repeat 10 times.
5. Lie on your back on the floor. Legs bend at the knees and put them on the width of the shoulders. 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 the bridge from the prone position

It is much more difficult to make this exercise from a standing position than from a lying position. In this case, it will be more traumatic. Therefore, before answering the question of how to learn to stand on the bridge standing, let's try to understand how to do this from the position of lying on the floor. For this we need a soft gym mat or a small mat for insurance. If there is neither one nor the other, you can take just a blanket folded in four. We lay down on him with his back, legs bend at the knees and set on the width of the shoulders. Hands raise and move back. Then bend them in the elbows and lean on the palms, placing them next to the head. Gently straighten your arms and legs, bending your back. We fix this position for a few seconds. We return to the starting position. With each new approach, we try to perform the fixation for a longer time.

How to stand on the bridge 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 get on the bridge from 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 on the width of the shoulders. Hands raise up. We lean back and lean against the wall. Then, gently hand over her slats, descend lower. And so do until we touch the floor. After that, we return to the original position in the same way, along the slats of the wall. You need to perform this exercise several times. Stand on the bridge from the standing position for the first time will help a soft mat or blanket and coach or just some person who will insure you. We get up straight. Hands raise up. The legs at this time are on the width of the shoulders. For the first time, you can increase the distance between them to maintain balance. Then we deviate back with our hands up until we touch the floor. The coach all this time should insure you, supporting behind your back. Before deciding to perform the trick yourself, you need to clearly learn to do this with your assistant.

Bridge for the "advanced"

You can complicate this exercise. But to do this is only "pros", who have already mastered the trick from standing position. Now we learn how to learn how to get up on the bridge from a vertical stand on your hands. Do not try to do it if you are not in very good physical condition. The trick requires not only a great concentration of attention, but also an excellent condition of the vestibular apparatus. So, get up on your hands, raise your legs. We bend them in the knees and begin to gently and gently lower them down from the back, keeping the balance. As soon as they touch the floor, you need to distribute the load evenly between them and hands.

Common Errors

The first and most often allowed oversight in doing the 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. It happens, most likely, because of fear of falling. It is not necessary to be afraid. After all, your muscles are well warmed up and ready to perform such a tricky trick. A soft mat will insure against falling. The second error of people trying to learn how to stand on the bridge, and trying to do it yourself, is doing the trick with your back, without distributing the load on your hands. As a result, a shaky and unstable bridge is obtained. It will be correct to rely on the hands during the execution process.

Benefits of Exercises

All exercises that serve to prepare for the implementation of the bridge, well strengthen the muscles of the back. It is important. It's not a secret for anyone that our spine is subjected to extreme physical exertion every day. It can sustain it only if it is supported by strong muscles. Regular execution of the trick "bridge" 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. After all, over the years, our bones lose calcium, become more fragile. And joints, on the contrary, accumulate harmful salts, which help reduce their mobility. As a result of all this - a hunched back, constant pains and the inability to straighten the shoulders. Regular exercise of these exercises will at any age remain in perfect physical form.

The article will be useful to a wide range of readers. Especially for those who want to learn how to stand on the bridge and with the help of what exercises you can strengthen your back muscles.