- General recommendations
- Set of special exercises
- Running the bridge from a standing position
- How to get up on the bridge correctly and beautifully
- How to get on the bridge - Video
Performing the gymnastic bridge is a beautiful and elegant demonstration of excellent physical fitness and flexibility. And if you do this exercise, despite the efforts, it does not work, then you should not give up. There are special exercises, the implementation of which will allow you to get up on the bridge as soon as possible.
- 1 General recommendations
- 2 Set of special exercises
- 2.1 Exercise One
- 2.2 Exercise Two
- 2.3 Exercise Three
- 2.4 Exercise Four
- 2.5 Exercise Five
- 2.6 Exercise Six
- 2.7 Exercise 7
- 3 Running the bridge from a standing position
- 4 How to get up on the bridge correctly and beautifully
- 5 How to get on the bridge - Video
For beginners, before standing on the bridge, it is necessary to do a warm-up - to knead the muscles of the shoulders and back. To get up on the gymnastic bridge without preliminary preparation is possible only when its implementation becomes mundane and familiar, will not bring any difficulties.
Set of special exercises
Designed to develop flexibility of the muscular back. All exercises are aimed at ensuring that the implementation of the gymnastic bridge does not bring pain, but is performed as easily and quickly as possible.
Lying on his stomach, arms are pulled up. Trying to bend as much as possible, legs at the same time raise with hands. Knees hold straight. In each upper position they are delayed for 30-60 seconds.
Lying on your back, legs are bent at the knee joints, arms are extended along the body. The pelvis is raised to the maximum possible height, held in this position for about 5 seconds and slowly lowered back to the back.
Kneel so that the legs are spread across the width of the pelvis. The body is slowly tilted back, arching in the lower back, and touch the heels with your hands. In this case, you need to tilt the head back, and the back - to bend.
They lie on the stomach, hands hold on to the ankles. Bending, at the same time raise their legs, chest and head. In the upper position, they are delayed for several seconds.
It is carried out on a fitball. They lay their backs on him, put their feet shoulder-width apart, raise their hands, and then try to reach them to the floor.
It is performed from a supine position. Straight arms placed at the level of the hips. First, the back is bent back, and then, bending the legs at the knee joints and throwing the head back, they touch the socks of the legs to the head. In the final position you need to linger for 30 seconds.
At the end of the complex, a bridge is made from a supine position. First bend your arms and legs. Hands are placed as close to the shoulders as possible, and the elbows point up. Then they try to stand on the bridge from this pose. Legs with arms straightened and bent in the lower back.
As soon as there is a feeling that it is no longer possible to bend further, you need to linger in this position for at least two seconds. When the exercise ceases to cause difficulties, it is necessary to complicate it. To do this, the hands are pulled closer to the legs, and then swing back and forth.
These exercises must be performed daily. They will not only allow you to easily stand on the gymnastic bridge, but also relieve problems with the spine. The complex can be performed by absolutely everyone, regardless of age.
Running the bridge from a standing position
You can proceed to this exercise after the preparatory complex is completely completed and mastered. You can perform it both at the Swedish wall, and at a regular wall. The main thing is the availability of free space.
They become their backs against a wall or wall, keeping a distance to its surface of about 80 cm, with their feet shoulder-width apart. From this position, they begin to lean backward, until the fingers rest against the wall. To get down, fingers are fingered along the slats or along the surface of the wall until the moment when the hands are on the floor and a full-fledged bridge is made.
Hold the final pose for several seconds, and then return to their original position. This should be done similarly to lowering with the fingers, fingering them along the wall or slats, but already rising up.
When the execution of the bridge with the wall will be brought to automaticity, the exercise can begin to be done on a gymnastic mat. At first, the bridge on the mat is best done with a partner who will support the back for safety.
To make the bridge on the mat standing, lean back, linger for a few seconds in the accepted position, and then slowly descend to the bridge. In the last position, you also need to linger. To take a starting position, it is enough to push off the mat with your hands.
Making a bridge on your own should only begin after gaining full confidence in one's own abilities.
How to get up on the bridge correctly and beautifully
The correct technique and beautiful performance give the gymnastics bridge spectacularity. There are several common errors that must be avoided:
- No need to be afraid to lose balance by walking on the bridge with your back and shoulders. When executed correctly, only hands should be involved.
- Quite often, many do the exercise without transferring the weight of their own body to the arms, that is, through the back, without involving the shoulders. As a result, the arms are too curved, and the bridge is unstable and looks ugly.
The correct bridge is carried out with the transfer of weight to the hands. The angle between the arms and the floor should be straight. This can be achieved by preheating the shoulders. To do this, standing on the bridge, you need to swing back and forth, stretching the shoulder muscles.
How to get on the bridge - Video