How to learn to stand on a bridge from different positions: a set of flexibility exercises. Anyone can do a bridge after these exercises. How to do a bridge while standing correctly

We usually learn how to do a gymnastic bridge at school. Well, how, we learn - some quickly and easily get into it, either from a lying position, or from a straight stance without any walls, others try to push an unyielding body into the desired position, and still others, the most unlucky and stubborn ones, also get injured in the process.

Just four years ago, gymnastic bridges as a lifting exercise were of interest only to dancers, and even to a narrow group of the population who wanted to bench press more than their own weight. Today, the bridge is promoted by almost every sports publication. Yes, the ability to perform it is an indicator of the flexibility of the spine, shoulder and hip joints, and an indirect indicator of the youth of our body. And if you are afraid, you should still do the bridge, but... This is one of the most traumatic exercises for an amateur, and you should not “push” your own body into the bridge at any cost.

Why is it not given to everyone

The most important thing to understand before doing all the popular exercises is that not everyone can do it. Some people can’t bench press more than 40 kg for years, some can’t do pull-ups, and some can’t stand on the notorious bridge. Which is totally fine unless that someone makes a living teaching yoga and pole dancing. In general, a full gymnastic bridge performed independently is contraindicated until:

you cannot, in a straight stance, with a straight back and a non-bent thoracic spine, raise your straight arms up and move them back so that the line connecting the palms passes at least 2-3 cm beyond the top of the head;
you are not able to lift a light stick with a grip slightly wider than your shoulders and move it behind your head;
you cannot bend your lower back in the opposite direction and pull your pelvis towards your shoulder blades just by lying on your back.

These are mobility restrictions; they are the same for children and adults. Those who want to know how to teach a child to make a bridge should take this into account. If this is the case, you need to do building exercises and return to the bridge only when the restrictions cease to be so. If the matter is complicated by the presence of hernias in the spinal column, as well as arthrosis of the main working joints, it is worth consulting with a doctor about the possibility of bridge training. The same applies to injuries of various origins.

Warm-up and warm-up

In the process of performing a bridge, not only increased joint mobility is required, but also the preparation of muscle tissue and fascia. If you do strength training in your free time from lifting, and/or do serious amounts of cardio, you shouldn't start with stretching like school physical education, and with joint warm-up and myofascial release.

The complex could be like this:

8 rotations clockwise and counterclockwise with the wrists, then a figure of eight with the hands gathered in a finger lock, then rotation with the elbows clockwise and counterclockwise, arms to the sides, circles with the shoulders back and forth, lifting and lowering the thoracic spine, circles with the pelvis, deep squats without weight to full amplitude, bending forward with a straight back and maximum bending hip joint, circles with feet with a weightless leg;
Separately, you should perform a set of head rotations and lowering the chin onto the chest;
Next you need to take a foam roller or a hard ball and “roll” calf muscles, back surface hips, back from sacral region to the cervical, anterior surface of the body and separately - triceps, quadriceps, hips and shoulders;
after this, you can perform about 10-12 minutes of light cardio exercise of any available format to improve blood circulation and increase body temperature.

half-bridges - that is, the separation of the spine and pelvis in a supine position, the heels are brought to the buttocks, the support is on the shoulder blades, then the exit is on the shoulders, the head lies on the floor, and the heels rest against the floor;
deflections in the thoracic region - from a lying position, you need to collect your shoulder blades and, as it were, lower them into the back pockets of your trousers (push them towards the lower back), while the pelvis remains on the ground, and the lumbar and thoracic regions are lifted off the ground;
squats with a light stick behind the head - perform a regular weightlifting jerk (dynamic lifting of a light stick behind the head and a deep squat, literally “buttocks to the floor”) and, stretching pectoral muscles and lowering your shoulder blades to your pelvis, try to place the stick behind your head.

All exercises are static, the fixation should be held for 40 to 120 seconds, and 3-4 sets of each should be performed.

So-called exercises for developing spinal flexibility

Strictly speaking, the spine cannot be inflexible. If you have painful sensations in certain areas and there is no way to bend yourself into a bridge, the reasons can be very different:

hernias and protrusions that you don’t know about. Yes, this happens to most adults, some blame correct posture and weak muscles, some - on deadlift, performed off the platform, in general, neither athletes nor those who despise sports are immune from this. If there is a stabbing or aching sensation around one or two vertebrae, arms and legs go numb, and there is discomfort when running and walking, you should consult a doctor and not do bridges at home;
low mobility in shoulder joints. If your hands do not move behind your back with a straight back, you should develop mobility in the shoulder joints, and not “spine flexibility”; any training should begin with joint warm-up and mobilization of the shoulders;
weak back extensor muscle. It’s like this for everyone who doesn’t deadlift and doesn’t bend over with a barbell;
atrophied latissimus and rhomboid muscles and a “round” habitual back posture, that is, “office posture”;
curvature of the spinal column - the reason here is not the “inflexibility of the structure”, but the uneven development of the muscles of the back and legs, which can significantly affect the biomechanics of movement and complicates the bridge with a raised leg;
arthritic changes in the joints (unfortunately, there’s nothing much you can do about it, if you stubbornly want to exercise, do more warm-up, and if you follow the classic recommendations, sign up for swimming and massage);
the banal fear of “breaking your back”;
changes in the thoracolumbar fascia, they are called sports medicine“tension knots”, they appear due to too active strength training. You can knead the nodules with a self-massage roller, or periodically go to a massage therapist.

Complex for shoulder joints

Rotations

Stand up straight and rotate the heads of your shoulders back towards your shoulder blades, making a very slow movement, literally for 12-15 straight counts. Repeat 9-15 times, then work back. The pace should be such that one set of rotations takes at least one minute.

Rotations with straight arms

Remember the exercise with a light dough stick? You do the same thing, only without the stick. The goal is to minimally raise the shoulders towards the ears. We begin the rotation with straight arms lowered along the body, bringing them out in front of the body, and bringing them behind the head, and then lowering them along the same trajectory in front of the body.

Rotations with rope

The same option, but we take a rope or jump rope in our hands with a wide grip, the grip is 20-30 cm wider than the shoulders, the amplitude is comfortable, but the goal is again not to bring the shoulders to the ears.

Rods of rubber shock absorbers in front of you

We attach the shock absorber to a hook at chest level and pull it towards the face, with the elbows placed behind the back as much as possible. It is enough to do this exercise in 3 sets of 15-20 times at an average pace.

Exercises to correct weak back muscles

If the reason for the lack of a bridge is weakness of the lats and rhomboid muscles, you need to master (these muscles work as stabilizers), pull-ups on the horizontal bar and rows of barbells or dumbbells inclined to the waist. Exercises should be done in strength mode for 5-6 repetitions, followed by hypertrophy, that is, 8-12 repetitions.

Techniques for various bridges

From a sitting position

You need to sit on the floor on your buttocks, feet near the pelvis, start by bending in the lumbar region and placing your hands behind your head, support yourself with your hands and lift your pelvis off the floor. Despite certain aesthetic advantages (can be used in some types of dances, for example), it is biomechanically the most incorrect and dangerous look bridge. It creates greater compression in the lumbar region, and is safer the faster you can lift your pelvis off the floor. In general, this option is not recommended for beginners.

A variation of this bridge is the bridge while sitting on a gymnastic bench. In this case, you should sit as vertically as possible, straight, so that the pelvic bones are in a plane perpendicular to the floor. After this, the abdominal muscles are relaxed and there is a strong bend in the lower back. Then we lower our shoulders onto the bench, and arch our back upward, supporting ourselves with our shoulders. If this bridge is done for the needs of the bridge, you should actively “bring” the pelvis with your feet to the shoulder blades, after the position of the bridge is assumed. There is no need to make sudden movements, this is not useful.

Important: do not do bridges on narrow and slippery gymnastics benches. Cover standard gym equipment with a terry towel to ensure stability of the body position and make sure that the shoulder blades do not slip.

From a lying position

Initial pose - as for straight twist, you need to lie on your back and place your feet at a distance of 2 feet from the buttocks. We place our palms behind our heads, support ourselves with our hands and lift our pelvis up, arching our back.

You need to get up from the bridge smoothly, carefully performing the sequence of movements in reverse order. You should not accelerate, much less fall on your back.

Learning to do a handstand from a bridge is even more difficult. To do this, you must, in principle, already be able to stand on your hands. Beginners are advised to stand with their head to the wall in the bridge, and throw one leg at a time onto the wall, while using the help of a belayer.

From a standing position

Another option, not intended for a beginner in principle. Stand up straight, push your pelvis forward, put your hands behind your head and, pushing your pelvis forward, lower them to the floor. The deflection should be deep, and the position of the palms and feet should be such that it is stable.

Important: you should not train the bridge more than 2 times a week. If you do strength training, it is logical to do it at the end of a bench press workout, since after deadlifts or back exercises, you are unlikely to be able to properly assemble your shoulder blades and make a good arch of the spine.

In yoga, a bridge on the elbows is practiced, this is when the deflection in the thoracic and lumbar region allows you to bend so as to place your forearms, and not your palms, on the floor in the bridge. It is correct to master this bridge after sufficient mobility has been achieved in the so-called fish pose, a backbend in the thoracic region while lying on the back.

Typical beginner mistakes

Beginners usually perform bridges without warming up, trying to learn quickly, and, moreover, without increasing the amplitude in the joints. Stretching is not a light exercise; you need to warm up before it, otherwise the benefits are lost. This is the most important mistake.

In addition, you should not make “springs” throughout the entire range of motion, especially when performing a bridge from a standing position. Ballistic stretching is harmful to joints in principle, and when performed this way it can lead to serious injury. Lead-up exercises should not be neglected. But if the mobility of the joints is normal, but the bridge still does not work, the problem is not with you and not with the bridge, but with the fact that the feet or palms are positioned incorrectly. Try a wider or narrower stance to increase core stability in the exercise.

And the most important mistake is haste, trying to “do the splits in a month, stand on a bridge in a week,” and in general almost complete the CMS in gymnastics in 2 days. All these girls from the beautiful pictures walked to the bridges with a relaxed expression on their faces for more than one month. Be patient and develop your body holistically and you will definitely achieve your goal.

The article was prepared by Anna Tarskaya (trainer, nutritionist)

The bridge is one of the most effective gymnastic methods, which will allow you to quickly strengthen and stretch your spine and back muscles. That is why the question of how to learn how to make a bridge at home is one of the most pressing.

How to quickly learn how to make a bridge

Why do you need to learn how to do this exercise?

Since the bridge quickly exerts positive action for the entire body, many would like to know how to quickly learn how to do a bridge in order to improve their health and get rid of diseases.

This exercise allows you not only to strengthen your back muscles, but also to protect your spine from various problems and troubles.
Thanks to back arches, muscle nutrition and blood flow improve, which helps muscle tissue to grow faster, and the spine to be straight and strong.
Since almost all vertebrae are involved during the exercise, after some time it is possible to get rid of problems associated with bulging discs, which eventually fall into place. The bridge also quickly improves digestion, stimulates growth chest, muscle and hip work.

How to teach your child to do a bridge yourself - warm-up exercises

Before learning how to do a bridge from a standing position, you need to do a warm-up to stretch your muscles and not damage them during the exercise. Later you will be able to perform this gymnastic trick with virtually no preparation. That is why beginners must warm up their muscles before starting a workout, and the following exercises will help do this:

Lie on your stomach with your arms extended forward. Raise your arms and legs at the same time, trying to bend as much as possible. Your knees should be straight. It is worth fixing this position for half a minute;
You need to lie on your back on a hard surface, put your arms along your body, and bend your legs. Raise your pelvis as high as possible for 10-15 seconds, then carefully and slowly lower yourself;
You need to kneel down and spread your legs hip-width apart. Then slowly bend back to reach your heels with your palms. In this case, it is important to arch your back and also throw your head back;
To do this exercise you will need a stability ball. This is a large elastic ball that is designed to perform physical exercise. Lie with your back on the fitball and place your feet in a stable position. Now bend over and try to reach the floor with your palms.

By performing such exercises daily, you can not only quickly get on the bridge, but also overcome a lot of problems associated with the spine.

How to quickly get on the bridge

After the previous exercises have been completely mastered, you can proceed directly to performing the bridge from a standing position.

Stand with your back to the wall - as a result, there should be a distance between you equal to 80 cm. Place your feet shoulder-width apart and raise your arms up. Now carefully begin to lean back until your fingers touch the wall. Now you need to move them over the surface, while smoothly descending down. As soon as your palms touch the floor, you need to stay in this position for a few seconds, and then repeat “climbing” along the wall.
After the first exercise is fully practiced, you can abandon the help of the wall and proceed to the next exercise on a soft surface. To begin with, you can ask a friend for help so that he can insure in case incorrect execution or problems arise.
Raise your arms and begin to smoothly lower back. After completing the bridge, you need to stay in this position, then push off the floor with your hands and accept initial position.

Those parents who do not know how to teach their child to make a bridge can use the above tips and work together to achieve good results even at home.

The bridge is an exercise familiar to many from school: we all once did it in physical education lessons.

Of course, at 10-12 years old it was easier for us to stand on the bridge than now, when we grew up: it’s no secret that children are much more flexible than adults. It’s not without reason that good stretching and flexibility are associated with youth and good health.

That's why it's especially impressive when a woman over 30 can easily, without any effort, do a handstand and stand on a bridge.

But the problem is that only a well-trained person can perform it correctly without causing harm to the back.

How to make a bridge in 3 steps

If you have never been involved in fitness or have done it without paying attention to exercises for your back and stabilizer muscles, you can perform a bridge only after at least three weeks of special training.

At the same time, you must be healthy - for a person with a problem back or after an injury, our intensive complex won't do.

For simplicity, we will refer to a week as a “step”.

Expert commentary

Viktor Sychev, director of the “Group programs” direction of the network of fitness clubs “Territory of Fitness”, master of sports in artistic gymnastics, International Master of Sports sports aerobics

“To perform a bridge, it is very important to have a good stretch, strong muscles arms, back and abs. To strengthen your back, I recommend going to the pool.

If there is no pool, they will help you strengthen your back special exercises for the back. Work on the stabilizer muscles - those responsible for correct posture, toned stomach and improve balance - you can use a classic plank. It will also help strengthen your hands.

Basic ones will also be very useful strength exercises- crunches and push-ups. Well, get rid of excess weight Cardio training will help you do the bridge easier medium intensity: running, fast walking.”

Step 1

Start preparing to perform a bridge with regular 20-minute gymnastics in the mornings or evenings, after work: with its help you will make your body more flexible.

First, warm up by running in place for 5-10 minutes. Next, perform the following complex: rotation with your arms, then with your hips. Bend forward, then back. Bend your back as much as possible, but be careful if you have problems with blood pressure: do this exercise without unnecessary zeal.

Shoulder bridge. Lie on your back, stretch your arms along your body, bend your knees. Raise your hips off the floor so that your hips, stomach and chest are in the same plane (see photo). Lower your hips to the floor. Repeat the exercise 15-20 times.
"Swimming" on your stomach. Lie on the floor on your stomach. Take light dumbbells (500 g each) in your hands and stretch them forward. Now raise your arms slightly above the floor and move them back as if you were swimming. Your legs can be slightly lifted off the floor. Try to work your back muscles by bending backwards. Return your arms to the starting position forward. Repeat the exercise 10-15 times.

At the end of your workout, sit on the floor and stretch your feet, then do a couple of stretching exercises.

Step 2

In the second week, do all the exercises listed above, adding to them the classic plank to work the stabilizer muscles.

Photo: shutterstock.com

Plank. Take a push-up position with your hands shoulder-width apart, feet together, heels off the floor. Make sure that your hands form a right angle with your wrists. As you exhale, tighten your abs and straighten your body along the floor line (to do this, mentally imagine that a straight steel string is stretching through the top of your head). Relax your shoulders, face looking at the floor. Hold this pose for 60 seconds (or as long as you can). Take a break and repeat the exercise 2-3 times.

Trainer's tip: if you are well prepared, hold the plank for 2 minutes or 3 sets of one minute, if you hold more, you can increase the time.

Step 3

In the third week, perform exercises to strengthen your arms - push-ups.

Photo: shutterstock.com

Push ups. Place your palms on the floor, hands directly under your shoulders. Bend your elbows and lower your body as close to the floor as possible, then straighten your arms again. Repeat the exercise 10-15 times. If you find it difficult, do the exercise with your knees on the floor.

Finale: making a bridge

After three weeks of preparation, you can try to make a bridge. The easiest way to do this is from a supine position. So.

Lie on your back. Bend your knees and place your feet approximately 20 cm from your hips. Feet - shoulder width apart. Bend your elbows, raise your elbows up, and place your palms on the floor.
Push up with your arms and legs, tighten your abs and lift your hips up. The back is arched. Ideally, your arms and legs should be as straight as possible. This is the classic bridge.
Lower yourself to the floor with your elbows bent and your knees bent.

The question of how to stand on a bridge from a standing position interests many, because not every person can perform this exercise. At first glance it seems elementary, but if you try to do it yourself, problems arise. Before making a bridge, you need to pay attention to your own physical training. In order to stand up and not become the owner unnecessary problems, you should develop flexibility and increase tone.

Why does the spine lose flexibility?

How to stand on a bridge from a standing position will be discussed below, but first you need to understand why many people lose flexibility. Modern city dwellers do not put much strain on their spine, since it only performs a supporting function. Because of this, the cartilage of the discs quickly becomes coarser, the ligaments grow, and then the mobility of the vertebrae decreases.

Even in the absence of sharp and stabbing pains, bending forward or backward can be very difficult. If you have even the slightest problem when bending forward and cannot reach the floor with your hands due to pain in the lower back or spine, then it’s time to start exercises that help restore flexibility.

Flexibility Test

If the above symptoms are present, it is better not to even think about how to make a bridge, because first you need to deal with the main problem. There is a couple good ways to check the flexibility of the spine:

A mark is made on the wall located at shoulder level. A person should stand one step away from the wall and, bending back, try to clearly see the mark.
Another mark is placed on the same wall, but a couple of centimeters higher than the previous one. While still at the same distance from the wall, you need to turn your right side towards it and reach the mark with your outstretched left hand.

If these movements did not cause any difficulties, then everything is in order with flexibility. If you had to put in a little effort, it is recommended to perform simple exercises to improve flexibility. And if you can’t pass these tests at all, then your spine urgently needs help.

Exercises

Fortunately, there are never any problems with how to stand on a bridge at home. This does not require optional equipment and some special skills, you should devote only 10 minutes a day to improve your own health. A simple set of exercises will help develop flexibility:

and stretching out on the floor, you need to take a deep breath and exhale, and then raise all limbs up as much as possible. To do this, you will need to bend over as much as possible and try to lift your hips off the surface at least for a while. It is recommended to hold in this position for a minute, while breathing should not be jerky.
Turning over onto your back, you need to rest your feet on the floor and stretch your arms along your body. From this position, you need to raise your hips as high as possible and fixate for literally 5 seconds, and then slowly return to the starting position. The number of repetitions ranges from 10 to 20.
With your knees shoulder-width apart and your hands on your hips, you need to stretch your entire torso up, then lean back and grab your heels with your hands. As you exhale slowly, you should bend your lower back, as well as your thoracic spine, and lift your head. You need to remain in this position for about 30 seconds, but the emphasis should not be on the heels, but on the legs as a whole.

First steps towards the goal

Before standing on the bridge from a standing position, you should try to move into this stance more in simple ways. First you need to get up from a lying position. This is the simplest option, since it is completed in just 2 elementary steps:

Lie on your back, pull your heels towards your buttocks, and place your palms above your shoulders and rest them on the floor (fingers should be turned towards your body).
Leaning on your feet and palms, raise your pelvis and bend your back, straightening your legs as much as possible.

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

The legs are bent at the knees, while the feet are clearly fixed on the surface and the back is straight.
The palm of one hand is placed back and turned slightly towards the body.
The emphasis is on the arm and feet, the buttocks are lifted off the surface, after which the second arm describes an arc and falls to the floor.

The bridge is one of the most effective methods gymnastics, which allows shortest time strengthen and stretch the spinal column and spinal muscles. This is why the question of how to learn how to make a bridge at home will become the most pressing.

The correct technique and constant implementation will lead to all sorts of positive changes within the body. The bridge exercise provides the following benefits:

which straighten the spinal column (extensor muscles). Elongated muscle “ropes” that run parallel to the spine on each side.
A large number of small back, gluteal and limb muscles are trained.
The flexibility of the spine and overall motor activity increases.
The abdominal muscles are stretched.
Blood flow improves in the tissues that surround the cartilage between the vertebrae. This creates an obstacle to early wear of the spinal discs.
The rush of blood to the head increases cerebral blood flow and stimulates mental activity.

In addition, when performed correctly, the gymnastic bridge provides an opportunity to improve flexibility and physical fitness.

Contraindications

The training has limitations. The bridge exercise should not be performed in the following cases:

. Women receive increased workload abdominal muscles, which has serious consequences for the fetus.
Those who suffer from vascular diseases should not get carried away with the bridge. Excessive loads become a provoking factor for stroke or heart attack.
Difficulties with the gastrointestinal tract, gastritis. During stretching, the gastric walls can tear, causing damage or bleeding of the ulcer.
Disorders of the thyroid gland. By performing a bridge, it is possible to influence hormones, which leads to a deterioration in the overall health of the thyroid gland.
Diseases of the ENT organs. An unusual and tense position can cause damage to the capillaries and improperly distribute the load.
Joint diseases. Bones and joints can be damaged by physical activity, which sometimes leads to injuries and fractures.
Postoperative period. The exercise provokes suture divergence or bleeding.

But, when there are no significant contraindications, you need to understand that activity will be the key to health. Probably the bridge exercise will be the beginning of a passion for some kind of sport and active physical activity. They master the training step by step, carrying out its simplest variations. In this case, the body will be able to adapt to previously unusual loads.

How to make a bridge correctly, beautifully and plastically

The gymnastic bridge is quite effective thanks to correct technique and execution. There are a number of common mistakes that should be avoided:

You should not be afraid of losing your balance when trying to stand on the bridge using your back and shoulders. When performed properly, only the upper limbs.
Quite often, the majority conducts training without transferring body weight to the upper limbs, using the back, without using shoulder girdle. As a result, the arms are too bent, and the bridge will be unstable.

Proper execution of the bridge exercise is performed by transferring the mass to the upper limbs. The angle between them and the coating is 90 degrees. This can be achieved by pre-warming the shoulders. To do this, you need to swing in a bridge, stretching your shoulder muscles.

Lead-up exercises

Attempts to stand on the bridge without proper physical training can fail and also cause injury. When performing such a stance, appropriate flexibility of the spinal column, strength of certain muscle groups and coordination are required.

Therefore, mastering the stance should take place in stages, regularly conducting special trainings, starting with simple ones and ending with complex ones. Leading exercises for standing on a bridge are included in the training program, and therefore it is possible to master the most difficult variations of such a stance.

Bridge with emphasis on the shoulders (gluteal bridge)

Helps strengthen the muscles of the lower extremities, lumbar region and buttocks. You need to lie on your back, bend your knees and place them wider than your shoulders. The hands are relaxed and placed on the covering. The pelvis is raised to the maximum, a deflection is made in the lumbar region and the buttocks are tensed. At this time, emphasis is placed on the feet and shoulders, the head does not come off the surface. The neck is relaxed in otherwise injury is likely. At the maximum point, you should hold for 2 seconds and lower your pelvis. The number of repetitions and approaches gradually increases. If you manage to do several approaches of 20 times, you should move on to the next stage of training.

Reverse plank

The training in question helps strengthen the muscles of the upper limbs, back, and abs. Executed from sitting position. Lower limbs are on the surface, straight and slightly wider than shoulder-width apart. The palms rest on the floor surface slightly behind the body. The pelvis is raised and the body and lower limbs are aligned in a straight line. The neck does not bend, the head does not drop, the gaze is directed forward. When it is not possible to take such a position, it is possible to slightly bend your legs at the knees at first. You should stay in this position for 5 seconds. You need to perform 3 sets of 15 times.

Exit to the bridge from the bench

To carry out such a variation of the training in question, you will need a bench, a small box or other stable support. You should sit on a bench, place your palms on the edge on each side of you. Move your lower limbs in front of you and lower your shoulders onto the bench. Rearrange the hands so that the palms are fully positioned on the bench, the fingers are directed to the lower limbs. At the same time, the feet are on the surface and the knees are bent at an angle of 90 degrees.

Half bridge

Take a fitball or a small pouf. It is possible to use any low object. You should sit on the surface and place the ball behind you. Next they lie on it with the center of the back. The lower limbs are placed on the floor surface and bent at the knees. Hands are placed on the covering near the head, fingers to the feet. The neck relaxes and the head drops down. From this position, the upper and lower limbs extend and the back bends to the maximum. It is enough to do 2 sets of 20 times.

Classic bridge

Having mastered the bridge from the support, it is possible to move on to practicing the stand from supine position. Starting position: lie on your back, place your feet at your buttocks wider than your shoulders, place your palms on each side of your head, and point your fingers toward your shoulders.

Using the upper and lower extremities, the body is pushed upward and, having arched the back, you should try to straighten your arms and legs. Then, when you managed to get into the bridge, you need to stay in this position, and then return to the starting position.

Competent implementation of the training meets the following conditions:

The deflection in the back should occur to the maximum, the body takes an arched shape.
The limbs are straight, the palms are located under the head.
The pelvis rises to the maximum and is above the level of the head and shoulders.
The lower limbs need to be straightened; it is permissible to bend a little at the knees.

The stance is practiced until you can complete 15 repetitions in each of 2 approaches.

Descent and ascent along the wall

The algorithm for carrying out the exercise is as follows:

You should stand with your back to the wall at a distance of 2 steps. Bend back and rest your palms on it. Fingers point downwards.
Take small steps with your hands along the wall and lower yourself to the surface. It is possible to retreat slightly with your lower limbs so that the distance to the wall is comfortable. You should stay in the bridge for 5 seconds.
Then you need to climb back onto the wall with your hands. This is more difficult than going down and will require more effort. Each movement is performed in reverse order. At the maximum point, you need to return to the starting position - standing with your back to the wall.
You should step back and forth 8 times, do 2 approaches.

Such training improves the flexibility of the spine and eliminates a large number of problems.

Bridge from a standing position

Even more effective is the ability to stand on a bridge from a standing position. It will take more time to learn how to perform the exercise from this position, but the effort will be rewarded. You should stand up straight, place your lower limbs shoulder-width apart, and place your hands on your belt. Then:

U Swedish wall You should bend your back in the opposite direction, grab the bars with your hands and, doing the sorting, go down. In the same way, you should return to the starting position. Shoes and flooring should not slip, otherwise there is a risk of falling and injury.
It's easier to do this with the help of an outsider. It is necessary to ask someone nearby to hold your waist with 2 hands while the exercise is performed. He will then hold the back with 1 hand, and at a certain point he will remove it too.
A deflection is made in the lumbar region (without a wall bars or support from the side), the knees are bent, the body is directed forward.
The arms are straightened and bent back to touch the surface.
It is even more difficult to get up from the bridge onto your lower limbs: you need to move your torso in front of you and bend your knees. Push off the surface a little with your hands and straighten up. The first ones go directly to the arms, not the shoulders - this is a common mistake for beginners.

It is possible to ask the person to provide support by holding your back with your hands. After a certain time, support will no longer be required. The standing bridge requires appropriate flexibility and coordination.

To make a bridge from a standing position, you also take a regular gymnastic mat. This is quite reliable, since the training has not been fully worked out. They bend back, fixing the position for 2 seconds, and then fully lower themselves onto the bridge. They push off with their hands and return to the starting position.

Raising to a standing position

Standing up from a bridge onto your lower limbs is perhaps the most difficult exercise. However, as a result of hard training, development of the muscles and vestibular apparatus, after several exercises, it is possible to do this.

While in the bridge, you need to try to transfer the weight to the lower limbs; for this purpose, you need to bend your knees and push your pelvis forward. It is possible to “come” a little with your hands to your feet. Afterwards, push off with your hands from the covering and at the same time shift the center of gravity, straighten up. For these purposes, some effort will be required.

At the initial stage of mastering the bridge, it is advisable to ask for support. The neighbor supports the waist area with his hands during the exercise. Having understood what muscle groups are used during the exercise, you will soon be able to learn to walk into the bridge while standing on your own.

Having mastered the technique of performing a bridge and lifting from it, such training is practiced until it becomes automatic and remains in the training program. Consistent exercise provides significant health benefits. However, when such training is not performed regularly, the skills developed may be lost.

How to teach a child to make a bridge

Before a child learns to do a bridge from a standing position, he needs to warm up so that the muscles are warmed up and do not get injured during the exercise. Later you will be able to perform a gymnastic bridge virtually without preparation. This is precisely why children are required to warm up their muscles before classes. The following exercises will help with this:

You need to lie on your stomach, stretch your arms in front of you. The upper and lower limbs rise, you need to bend as much as possible. The knees are straightened, a similar position is fixed for 30 seconds.
You need to lie on your back on a hard surface, place your arms along your body, and bend your lower limbs. Raise the pelvis for a maximum of 10 seconds, then carefully and slowly lower it.
You should kneel down and spread your lower limbs across the width of your pelvis. Then they slowly bend back to reach their heels with their toes. It is extremely important to arch your back and throw your head back.
To perform this training, you will need a ball. Fitball is intended for physical training. You should lie on your back on the ball, and place your lower limbs in a stable position. Then they bend over and try to reach the covering with their palms.

By carrying out such trainings every day, the child will quickly be able to stand on the bridge, as well as cope with various problems associated with the spinal column.

When the previous trainings have been fully mastered, it is permissible to begin performing the bridge from a standing position:

The child needs to stand with his back to the wall - as a result, a distance arises that is equal to 80 cm. The lower limbs are placed shoulder-width apart, the arms are raised up. They carefully begin to bend backwards until their fingers can touch the wall. Next, you should move them along the surface, slowly going down. When your hands have reached the covering, you need to stay in this position for 5 seconds, then resume “climbing.”
When the first training is fully worked out, the child may not use the wall and begin to perform the bridge on a soft surface. Initially, help from neighbors and parents is possible to provide backup in the event of improper implementation or problems arising.
The upper limbs rise and slowly lower in the opposite direction. After the exercise, you need to stay in this position, then push off from the surface and take the initial position.

Parents who do not know how to teach their child to perform a gymnastic bridge can use these recommendations and together achieve positive results, even at home.

Before you start practical part exercises, you should read the recommendations. Initially, you should objectively evaluate your own initial data: mass, plasticity, physical fitness. When the weight is more than 80 kg, when the back is not too flexible and has not been previously performed gymnastic exercises, one should not hope to be able to stand on the bridge in a few days. It takes effort, it will take at least a month or more.

You need to check the flexibility of your own spine. For these purposes, fix a mark on the wall at shoulder level:

They stand with their backs to her. They take a step away from the wall. The back is bent in the opposite direction. If you can see the mark, you have sufficient flexibility and it will not be difficult to get on the bridge in a few days with the proper intensity of training.
Turn to the left side, raise the straight line upward right hand, you need to touch the mark. The exercise is repeated for the second side.

Flexibility exercises are selected. Training programs vary, depending on physical fitness and mood:

every day for a quarter of an hour;
every other day for half an hour;
2 times a day for a quarter of an hour.

The bridge gives positive results in stretching the spinal column only when the training is carried out properly. Is a good gymnastics and in a great way warm up your muscles. When performing a gymnastic bridge, it is possible to eliminate pain in the back, cervical spine, spinal column, when there are no medical restrictions.

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