How to stand on the bridge from standing position: technique of execution

The question of how to stand on the bridge from a standing position, is of interest to many, because far from every person can perform this exercise. At first glance, it seems elementary, but if you try to make it yourself, then there are problems. Before you make a bridge, you must pay attention to your own physical training. In order to stand in the rack and not become at the same owner of unnecessary problems, you should develop flexibility and improve your tone.

Why the flexibility of the spine is lost

About how to stand on the bridge from standing position, will be described below, but first you need to understand why many people lose flexibility. Modern urban residents do not heavily burden their own spine, since it performs only a supporting function. Because of this, the cartilage of the discs are rapidly coarsened, the ligaments grow, and then the mobility of the vertebrae decreases.

Even in the absence of sharp and stitching pains bending forward or backward is very difficult. If there are even the slightest problems when leaning forward and you can not reach out to the floor with your hands because of pain in the lower back or spine, then it's time to start the exercises that help restore flexibility.

Flexibility testing

In the presence of the above symptoms on how to do the bridge, it is better not to even think about it, because first you need to cope with the main problem. There are a couple of good ways to test the flexibility of the spine:

1. A mark is placed on the wall, located at the shoulder level. A person should stand one step away from the wall and, bending backwards, try to clearly see the mark placed.
2. On the same wall is placed one more mark, but a couple of centimeters above the previous one. Being all at the same distance from the wall, you need to turn to her right side and reach the mark with an outstretched left hand.

In the event that these movements did not cause any difficulties, then with flexibility everything is in order. If you had to make a little effort, it is recommended to perform simple exercises to improve flexibility. And if you pass these tests does not work at all, then the spine urgently needs help.

Exercises

Fortunately, there is never a problem with how to get on the bridge at home. This does not require additional equipment and some special skills, should be given only 10 minutes a day to improve their own health. A simple set of exercises will help develop flexibility:

1. Lying on your stomach and stretching out on the floor, you need to take a deep breath and exhale, and then as much as possible to lift all the limbs up. This will require as much as possible to bend and try to tear the hips off the surface at least for a while. In this position, it is recommended to hold out a minute, breathing should not be a jerk.
2. Turning on his back, you need to rest on your feet in the floor, and your arms stretch along the body. From this position it is necessary to raise the hips as high as possible and to fix for just 5 seconds, and then slowly return to the starting position. The number of repetitions is from 10 to 20.
3. Having placed knees on width of shoulders, and hands having located on hips, it is necessary to be pulled upwards all with a trunk, and then to deviate back and undertake hands behind heels. On a slow exhalation, the lower back should be bent, as well as the thoracic spine and head removed. In this position, you need to stay about 30 seconds, but the emphasis should not be on the heels, but on the legs as a whole.

First Steps to the Goal

Before you stand on the bridge from standing position, you should try to go into this rack in more simple ways. First you need to get up from a prone position. This is the simplest option, since it is performed in just 2 elementary steps:

1. Lie on your back, tighten your heels to your buttocks, and place your palms above your shoulders and rest on the floor (your fingers should be deployed to your body).
2. Leaning on the feet and palms, raise the pelvis and bend over in the back, maximally straightening the legs.

The next step is the bridge from the sitting position. It is done as follows:

1. Legs bend at the knees, while the feet are clearly fixed on the surface, and the back is straight.
2. The palm of one hand is put back and slightly turns towards the trunk.
3. A focus on the hand and feet, buttocks break away from the surface, after which the second hand describes the arc and descends to the floor.

Return to the original position will be a little more difficult, since you will have to perform all the same actions, but in the reverse order.

Common Errors

We have figured out how to properly make a bridge from a lying or sitting position, but before reaching the main goal it is necessary to deal with the most common mistakes. They are admitted by almost everyone, but they affect their health in different ways.

The minimal flexibility of the shoulder belt allows you to stand on the bridge only with an emphasis on the legs. In this case, the body weight is not evenly distributed, and the position is not too stable. Unfortunately, quite often people are interested in the question of how to properly make a bridge, but in the end they do not pay attention to recommendations and do everything in their own way. All this leads to injuries, so the advice of doctors and experienced athletes must be considered.

Technique of performing a bridge from a standing position

Regular exercise allows muscles to develop, strengthen immunity, and improve health. Therefore, doctors recommend to allocate time for each separate group of muscles to always keep the body in a tone.

Now it's time to learn how to stand on the bridge from standing position. There are two options that must be performed with extreme caution and without sudden movements:

1. On the wall. Standing with his back to the wall a couple of paces away from her, you need to crouch backward until your hands get back into the wall. Next, you should move down to the floor. In the starting position, you need to go back, moving on the wall.
2. With insurance. Having placed feet on width of shoulders, it is necessary to deviate back and slowly to bend, falling on the bridge. The assistant must control the smoothness of the movements and hold the body.