How to learn to stand on a bridge from different positions: a set of flexibility exercises. Gymnastic element “bridge”

The bridge is gymnastic exercise, performing which you can strengthen your back muscles, straighten your posture, develop flexibility and improve blood circulation in the tissues surrounding the spinal discs.

In bodybuilding, the bridge is rarely used, since the very specifics of this sport mostly involve assessing the appearance of the athlete. The purpose of classes in gym for many is the maximum beautiful body, but not always the maximum healthy.

Meanwhile, a strong back and flexible spine will allow any bodybuilder to achieve significantly greater results in training. And this is not to mention the fact that the main bonus of regularly performing the “bridge” exercise is the absence of back problems and good mobility.

Benefits of exercise

Good mastery of the bridge technique and its regular implementation leads to a number of positive changes in the body:

The muscles that straighten the spine (back extensors) are strengthened. These are long muscular “ropes” that run along the entire spinal column on both sides.
Lots of people training small muscles back and core, as well as muscles of the arms, legs and buttocks.
The flexibility of the spinal column and overall mobility of the body increases.
The abdominal muscles stretch, the chest opens.
Blood circulation in the tissues surrounding the intervertebral cartilage is activated. This prevents premature wear of the spinal discs.
A rush of blood to the head increases cerebral circulation and simulates mental activity.

In addition, when performed cleanly, this gymnastic element allows you to demonstrate your flexibility and physical fitness.

Contraindications

However, the bridge also has contraindications. It should not be done if:

diseases of the spine, gastrointestinal tract, high blood pressure or headaches;
pregnancy;
injuries or diseases of the joints.

You should master the exercise gradually, starting with its simplest variations. Then your body will have time to adapt to the hitherto unusual load.

Execution technique

Before we talk about how to stand on the bridge, let's determine what exactly the body position should be in this pose:

When performing a bridge, your back should be arched. A bridge with a straight back, made at the expense of the limbs, is incorrect.
The buttocks should be higher than the head and shoulders.
The limbs should be as straight as possible, the hands should be on the palms, and the legs should be on the feet. The distance between the palms (as well as between the feet) should be equal to the width of the shoulders. Achieving this level of performance is not easy, but we are now talking about the ideal option.
Breathing should be free, without delay.

In order to learn how to perform a bridge correctly, you need to consistently practice all the exercises leading up to it. Let's list these exercises, and then give a description of each of them. They are arranged in order of increasing difficulty:

Straight bridge (you may have heard of this exercise called the “reverse plank”).
Classic full version.

Actually, you can stop at the fifth point, however, there is no limit to perfection. Therefore, we move further towards complexity:

Bridge along the wall down and up.
Entering the bridge from a standing position.
Lifting from the bridge to a standing position.

Lead-up exercises

Shoulder bridge

To perform this exercise, lie on your back and place your feet on the floor, bending your knees. Your arms can be extended along your body or folded over your stomach. This is the starting position.

When you can complete this exercise for 3 sets of 50 repetitions, move on to the next one.

Starting position: sitting on the floor, legs straight, extended in front of you. Palms rest on the floor on either side of the body, fingers pointing forward. Your back should be kept absolutely straight.

Next, lift your pelvis off the floor and straighten your body to a straight line. The feet in this position will rest on the heels, and the gaze will be directed upward diagonally. We do not press our head to our chin and do not bend our neck. The entire body is one straight line.

When you can do 3x40 times cleanly, move on.

Exit to the bridge from the bench

To practice this exercise, you will need a bench, low box, or other stable support. Sit on a bench, place your palms on the edge on either side of you. Walk your feet forward and lower your shoulders onto the bench. Rearrange your hands so that your palms are completely on the bench and your fingers are pointing towards your feet. In this case, the feet should be on the floor and the knees should be bent at a right angle.

Rise up from the bench using the strength of your arms and arch your back as much as possible. You're almost on the bridge! Do 3 sets of 30 repetitions.

Take a ball or a small ottoman. Anyone will do low item. Sit on the floor and place the ball behind you. Then lie on it with the middle of your back.

Place your feet on the floor and bend your knees. Place your hands over the top on the floor near your head, fingers towards your feet. and lower your head down. From this position, straighten your arms and legs and arch your back as much as possible.

2 sets of 20 times will be enough.

Classic bridge

This exercise is performed exactly the same as the previous one, only without the ball. In a backbend, you rise straight from the floor. At the same time, the head is freely lowered down, there is no tension in the neck. The distance between the legs (as well as between the arms) is equal to the width of the shoulders. Try to arch your back as much as possible and straighten your limbs completely.

We do 2 sets of 15 times.

Practicing the perfect bridge from a prone position can take some time. You can stay with this method of performing the exercise or complicate the task even more.

Bridge complication

Having thoroughly practiced the classic version of the bridge, you can try to perform the exercise from a standing position.

Descent and ascent along the wall

Stand with your back to the wall at a distance of 2 steps from it. Bend back and press your palms against the wall. Point your fingers down.

Do small steps hands along the wall and thus lower yourself to the floor. You can step back a little with your feet so that the distance to the wall is comfortable. Stand on the bridge for a few seconds.

Now you need to climb back onto the wall with your hands. This is more difficult than descending and requires more effort. All movements are performed in reverse order. At the end point, you must return to the starting position - standing with your back to the wall.

Step back and forth 8 times, do 2 sets.

Stand straight, feet shoulder-width apart, hands on your waist. Further:

Bend your knees and bend your pelvis forward, tilt your head back. You must see the space behind you.
When you feel that further deflection will lead to loss of balance, raise your arms and bend your hands so that your fingers are pointing back.
Move your arms back as far as possible, bend your back, move your pelvis forward and spring your legs. Your task is to overcome the fear of falling and land softly with your palms on the floor behind your back.
When your hands touch the floor, hold the bridge for a few seconds and lower yourself to the floor.

You can ask your partner to secure you by holding his hand under your back. This exercise requires good .

When you manage to complete it in 2 sets of 5 times in a row, you can proceed to the last step.

Raising to a standing position

So, the final task. Now you need not to fall into the bridge, but rather, to rise from it. Get back to the starting position. Push your hands off the floor, swing your pelvis forward and bend your legs. At the same time, using the powerful force of your abdominal muscles, lift your body to a vertical position.

You can try combining this and the previous movement. We go down into the bridge and rise out of it. Do the descent and ascent three times, rest a little and repeat the approach.

Gymnastic bridge - beautiful figure V athletics, which demonstrates flexibility and excellent physical shape. Everyone would like to boast of such plasticity, but in practice, few people can learn this on their own. And yet, this is possible even at home - if only you had the desire and perseverance. Recommendations experienced trainers and gymnasts will come in handy.

So, you want to learn how to stand on the bridge by all means, but you don’t know where to start. Before moving on to the practical part of the classes, familiarize yourself with the general recommendations.

To begin, objectively evaluate your initial data: weight, flexibility, physical fitness. If your body weight exceeds 80 kg, if your back is not flexible and you have never done gymnastics before, you should not expect to get on the bridge in a week. You will have to work hard for at least a month, or even more.

Check the degree of flexibility of your spine. To do this, attach a mark to the wall at shoulder level.

Stand with your back to the mark. Take one step away from the wall. Bend your back backwards. If you see the mark - you are a flexible person and it will not be difficult for you to get on the bridge even in a week with good intensity of training and perseverance.
Turn to your left side, raise your straightened right arm up, and try to touch the mark. Repeat the task for the other side.

Choose a set of flexibility exercises. Home study patterns may vary depending on physical training and mood:

daily for 15-20 minutes;
every other day for 30-40 minutes;
twice a day for 15 minutes.

We have selected for you two videos with training courses for beginners from professional fitness trainers. By completing their tasks exactly, you will be able to do this quickly.

Flexibility exercises

To quickly learn how to stand on the bridge, you need to do daily various exercises to develop flexibility. Without them, it will be difficult for your body to accept this position, which, in principle, is unnatural for it.

We immediately warn you that most of the exercises are very difficult and will not work out the first time. But with each workout, the muscles will become more and more firm and elastic.

Warm-up

Tilts forward and backward.
Mill.
Turns in different directions.

Shoulder girdle

Rotations with straight arms: simultaneously / alternately, forward / backward.
Palms in the lock. Straightened arms, lowered down. Lift up, bending your back and shoulders.
Bend your right arm at the elbow at chest level so that your forearm is parallel to the floor. To turn top part body to the left, twisting the spine. Repeat on the other side.
Raise your arm bent at the elbow. Place your forearm behind the back of your head. With your other hand, pull it as far as possible to the side and down. Do the same for the other side.

+ lumbar region

The most effective exercise for the bridge: bend your back as far back as possible, throwing your head back, but maintaining your balance. Can be done from a standing or lying position.
Tilts in different directions, forward and backward.
The upper body is parallel to the floor. Palms in the lock. Swing your straightened arms so that they are above the back of your head. Repeat several times.
Holding the back of the chair, bend your spine as far as possible with your legs straight.

Back

Rotation of the body in different directions.
Starting position - on all fours. Arch your back up and down at the same time as much as possible, like a cat.
Lying on your stomach, with your palms clasped at the back of your head, bend your lower back as far as possible.
Lying on your stomach, with clasped arms extended forward, bend your spine back in an arc. Roll from your hips to your chest and back.
Place your palms on the floor, lie on the floor on your hips, bend at the lower back. Tilt your head back, touching the back of your head with your toes.
Standing on your knees, rest your hands on your heels. Bend at the waist.
In the same position. Perform leg swings, bending at the lower back. Try to see your foot above your head.

As soon as you begin to get the hang of the exercises, you can make your first attempts to stand on the bridge from different provisions- lying, sitting, standing.

From different positions

If you have finally started to succeed in most of the exercises from the complex described above, it’s time to move on to performing our cherished figure. If you are scared, ask someone at home to back you up. The most important thing is to master the techniques.

From a lying position

Lie on your back, bend your knees so that your heels are near your buttocks.
Place your palms on the floor so that they are above your shoulders and your fingers point toward your torso.
Tighten your leg muscles and forcefully lift your pelvis.
Leaning on your hands, bend your back, try to straighten your legs.

From a sitting position

Keep your back straight, bend your knees, and place your feet on the floor.
Place your right palm back on the floor, turning your torso slightly.
Lean firmly on your feet and right arm, lift your buttocks off the floor. Describe an arc with your left hand, place your palm on the floor, try to stand on the bridge.
To return, you need to repeat all the movements again, but in the reverse order, which is not easier.

From a standing position

Near the wall bars, bend your back back, grab the bars with your hands and, moving through them, go lower and lower. Return to the starting position in the same way. Shoes and the floor should not be slippery, otherwise you may fall and hit the back of your head.
It's easier to do this with the help of an outsider. Just ask someone at home to support you with two hands (a ring) around your waist while you do the stand. Then it will be enough for him to hold your back with one hand, and at some point he will remove it too.
Bend at the waist (without the wall bars and outside help), bend your knees, and lean your body a little forward.
Straighten your arms and bend back to touch the floor with your palms.
It is even more difficult to stand up from the bridge: you need to move your body forward and bend your knees. Push off the floor slightly with your hands and straighten up. It is the arms that should go first, not the shoulders - this is typical mistake for all beginners.

The bridge is one of the basic gymnastic figures. It is done both by girls in junior dance groups and by girls who practice modern dance styles. It looks very beautiful and impressive, so it is used in various productions.

There are several ways to make a bridge: from a lying position and from a standing position. Of course, to stand on the bridge, you need to be in excellent condition. physical fitness and have good flexibility. In addition, you should not try this figure without the necessary preparation and minimal warm-up. We offer you step-by-step instructions on how to quickly learn how to make a bridge.

The whole secret of this process lies in a properly selected set of exercises. Using them, you can prepare the muscles of your back and shoulders, and also achieve the desired result faster.

How to learn to stand on the bridge

1. You need to do the following exercise: lie on your stomach, stretch your arms up. Now raise your arms and legs at the same time, bending your back. Make sure your knees and elbows are straight. Hold in this position for about a minute. Then lower yourself down and repeat a few more times.

2. Roll over onto your back, with your legs bent at the knees and your arms straight along your body. Raise your pelvis as high as possible, and then lower yourself onto your back. It is advisable to stay in an elevated position for at least 5 seconds.

3. Kneel so that your feet are shoulder-width apart. Now you need to smoothly bend back, reaching your heels with your hands. At the same time, keep your back extended and tilt your head slightly back.

4. While lying on your stomach, grab your ankles with your hands. Then lift your head, legs and chest at the same time to bend. Hold for a few seconds and lower yourself.

5. For next exercise you will need a special gymnastic ball. If it is not there, you can skip this step. You need to lie with your back on the ball, place your feet shoulder-width apart. Lower your hands to the floor, bending, the ball will support you.

6. Lie on your stomach again, placing your arms approximately at hip level. Arch your back and at the same time bend your knees so that your toes touch your head. Hold this for a minute and then lower yourself down.

7. When you have warmed up and prepared your muscles well, try standing on the bridge from a lying position. To do this, you should lie on your back, bend your legs and arms, with your elbows pointing up. Then bend over, straighten your legs and arms, and try to stand on the bridge. Hold this for a couple of seconds, sway a little and return to the starting position. To make it more challenging, move your hands closer to your feet.

These exercises will help you strengthen your back muscles and prepare them for standing bridges. To speed up the results, do them several times a week, or better yet, every day. But just treat this process with the utmost care and caution, and under no circumstances make sudden movements. All bending and bending should be done only smoothly and gradually.

How to learn to stand on the bridge while standing

1. By performing a set of preparatory exercises daily, you can easily master this figure. As soon as you begin to do a bridge from a lying position well, you can move on to the next stage - a bridge from a standing position.

2. Go to a free wall, stand with your back to it at a distance of approximately 80 cm. Your feet should be shoulder-width apart, and your arms should be raised up.

3. Now gradually lean back to touch the wall with your fingers.

4. Touching the wall, lower yourself lower and lower until you reach the floor. You have made a bridge, stay in this position for a minute, and then gradually return to the starting position.

5. Repeat this exercise until you feel confident.

6. Do the same thing, but without using the wall. It will be better, of course, if someone is nearby to back you up. To do this, you need another person, standing facing you, to support your back. Calmly lean back, making a bridge, fix the position for a few seconds and rise back up.

7. Once you have mastered all the movements perfectly and feel that you are ready, you can perform this figure without outside help.

Now you know how to learn how to make a bridge, videos and professional tips will help you master this process faster. The main thing is to constantly do exercises and do not forget to warm up properly. In addition, all movements must be performed gradually and not abruptly.

To make your figure look beautiful and elegant, do not forget to straighten your elbows and knees. The feet should stand straight and be parallel to each other, and the head should be thrown back. At the very end, you can straighten your legs slightly, stretching.

Video: how to learn to do a standing bridge

The beauty of the body, ideal shape, is not only strength and endurance. Plasticity plays an important role in creating your own figure. One of the truly revealing exercises that demonstrates good stretching and flexibility is the bridge. This is a kind of plastic test, which not even every athlete who regularly works out in the gym can pass from the start.

Few people imagine how to stand on a bridge, what exercises need to be performed in order to develop the necessary plasticity and harmoniously develop their body. Even if the task seems impossible to you for now, after simple hard training, doing a stand is quite possible for everyone. This way you can significantly develop the flexibility of the spine and the quality of the muscle corset that supports it.

Advantages and contraindications of the bridge exercise: why you need to do it

By actively taking care of your body and pumping up your muscles, you can make your appearance attractive, fit and sexy. However, ease of movement and that unique plasticity that is called “the grace of a cat” cannot be achieved this way. When the muscles are “wooden” and the joints and ligaments are not particularly flexible, movements become cumbersome and the person becomes clumsy. Having figured out how to learn how to make a bridge, you can achieve that unique dynamism of the figure, lightness and grace, and at the same time acquire correct posture, which will only benefit your health.

Before you start training to stand on a bridge, it doesn’t hurt to check your spine for flexibility. For this you don't need anything other than a wall. Attach a mark to it, approximately at the level of your shoulders. Turn your back to the wall and take one or two steps back. Lean back and throw your head back as far as possible without holding on to anything. If you were able to see the installed mark, then everything is in order with the spine and muscle corset. If it is not in your field of vision, you will have to work hard before you can do this exercise easily and naturally.

There is also an additional test for spinal flexibility. To do this, you will have to stand sideways to the wall, with a mark placed on it. Raise your arm above your head and straighten it. Then, by tilting, without lowering the limb, try to touch the designated place with your fingers. Repeat the same with the other hand. If everything works out well, then there are no problems with flexibility, you can immediately move on to the bridge. If you didn’t succeed in doing everything as it should, you will have to work on this moment more intensively.

Benefits of bridge exercise

Positive influence on appearance a person, his posture and figure, this exercise is not limited in any way. For example, eastern sages and healers believed that it was the main “core” of life, the basis of health and longevity. At the same time, Indian yoga is also permeated through and through with just such stances and asanas that train the flexibility and mobility of the spine.

Deflections strengthen the muscular corset of the back, which supports all internal organs.
Flexibility and mobility increases, which greatly simplifies the task of feeding bone and interosseous tissues with oxygen and nutrients. They get all this not from the blood, but from a special synovial fluid. Moreover, its influx is ensured precisely by the movements of the vertebrae. That is why in people with, degenerative diseases of cartilage tissue can appear at a fairly early age.
During bending and bending, the spinal discs are constantly compressed and then unclenched. This creates a kind of effect internal massage. As a result, synovial fluid flows to them, nourishing and rejuvenating.
Strength training without a strong back completely loses its appeal. After all, they can be extremely traumatic. Please note that the training of strength athletes necessarily includes bridges and other stretching and flexibility exercises.
In addition to the spine, new potential opens up in terms of expansion chest. This helps improve muscle elasticity abdominals, and at the same time an increase in lung volume.

In addition, one should not lose sight of the effectiveness of this seemingly simple exercise. Standing on the bridge in the hall, you can easily attract the admiring glances of everyone around you. For many, this is also an additional motivation.

Contraindications for performing a bridge

Increased blood or intracranial pressure.

Spinal diseases.
Recent back and lumbar injuries.
Feeling unwell, headache, increased body temperature, fever.
Exacerbation of chronic diseases.
Radiculitis.
Pregnancy.

We study technique: how to make a bridge correctly

When you have already completely understood the benefits and harms, but still don’t know where to start, you should pay attention to proper preparation. Without this, you can get serious injury, the consequences of which will then have to be treated for a very long time. You will need to develop maximum coordination of movements, strength of certain muscle groups, as well as flexibility of the spine, which we have already mentioned several times. You need to master the stance very slowly, moving from stage to stage, without making sudden sudden jerks. And it’s enough to turn on additional exercises into the usual complex of its training program to achieve results quickly and “painlessly”.

Preparatory exercises for developing back muscle flexibility

Warm-up

As before any training, you must first properly warm up your muscles so as not to get injured during exercise. A few stretching exercises, jogging or jumping won't hurt. Walking and jogging in place can also be good options for warming up. For convenience, you can pick up a jump rope, do several bends, circular movements of the body, and light lunges. It won’t hurt to do a warm-up for your hands, do circular movements shoulders.

Gluteal bridge

This exercise, with such a characteristic name that characterizes it well, has many different variations. - this is raising the pelvis with emphasis on the feet standing flat on the surface and shoulder girdle. There is a lot of material about it on our website; it wouldn’t hurt to read it in more detail in order to fully understand how, what and when to do.

From a supine position, bend your knees and place them on the floor. Stretch your arms along your body.
As you inhale, lift your pelvis and back until they are in a straight line. Support should be maintained only on the shoulders and feet.
Hold the position for a few seconds.
Slowly lower yourself to the starting position.

You can diversify the exercise by varying the distance between your feet, performing it alternately on one leg and the other, picking up a barbell or using a fitball. In the classic version, they should be placed shoulder-width apart, but they can be narrower or wider. This way the force will be transferred to different muscle groups.

The number of repetitions of the gluteal bridge is purely individual. For a beginner, you don’t need more than two or three dozen repetitions in two sets. Then this number can be increased arbitrarily.

This exercise develops flexibility as well as coordination of movements. It may be difficult for beginners to complete, so do not rush too much.

Roll over onto your stomach, lie straight, put your head on one side and your arms above your head.
As you inhale, raise your arms and shoulders, at the same time as you top part housings. At the same time, you also need to raise your legs. You will have to try not to bend both pairs of limbs, as in the picture.
As you exhale, return to the original position.

For convenience, your palms can be folded into the shape of a boat nose, and your legs should be pressed tightly against each other. You will also have to pay attention to your hips; they should be as tense as possible, and not “fall apart” to the sides like jelly. You can repeat this 10-16 times for beginners, and over time, double this number.

Another very effective exercise for developing the back muscles, as well as its flexibility, is this. There is also an article about this on the site, which would not hurt to read. It strengthens the back, makes it more mobile, and at the same time has a beneficial effect on the whole body, helps to lose weight, and improve posture.

Sit on horizontal surface(floor), spreading out a gymnastic mat in front of it. Bring your legs together, they should be straight. Place your hands on the floor behind your back so that your hands are in line.
As you inhale, lift your hips, tensing all your muscles until your body is in one line. Avoid bends or bulges; it should be completely in one straight line. Hold the position for a few seconds.
As you exhale, return to the starting position.

For beginners, when lowering the pelvis to the floor, you can relax, but advanced athletes do not need to take a break and immediately after returning to the original position, they can repeat the exercise. The quantity is also purely individual, but it’s good to start from two dozen times in two approaches.

How to do a standing bridge for beginners: with support

Before you try to stand on the bridge, you can use additional support. A good option might be big ball for fitness. You can also read it on our website.

Sit on the floor with your back to the ball.
Leaning on your palms and feet, slowly “roll” the middle of your back onto the fitball.
Raise your hands above your head, place them under the ball, and then rest your palms on the floor, pointing your fingers towards you.
At the same time, you need to relax your neck as much as possible and tilt your head back. It can be conveniently placed on the rounded surface of the ball.
Slowly lift yourself up from the support while bending your body. Make springy movements. At the point of maximum possible straightening of your legs and arms, try to fixate for a few seconds.

Only when this exercise is easy will you be able to move on to performing a real bridge without support. Moreover, there is not one, but several types of such movement; try to master them all, gradually moving from simpler options to more complex ones.

How to perform a bridge while lying down

When the exercise with the ball is no longer difficult, you can move on to exercises without improvised means. The easiest way is to get into a standing position from a lying position on your back, which is where you should start. It is optimal to conduct classes on a fairly soft mat, and not on a thin yoga mat. If you are not working out in the gym, but at home, you can simply throw a not very soft mattress topper on the floor, which is often used to level the “dip” between mattresses on a double bed.

Execution technique

Lie on your back with your knees bent and your feet flat on the surface. The heels should be as close to the buttocks as possible, or even better, even slightly under them.
Place your hands behind your head and place your palms so that your fingers touch your shoulders.
Tighten your abdominals and leg muscles, and then lift your pelvis. While resting on your feet and palms, bend well in your lower back and back.
Returning to the starting position should be done from the shoulder blades to the buttocks, and not vice versa.

Be very careful as it is very easy to get injured on the bridge. Make all movements smoothly, without jerking. Don’t try to force things, try to do everything consistently and gradually.

How to properly stand on a bridge from a sitting position

Only when from supine position you will easily get into this stance, you can move on to a more advanced version.

Execution technique

Sit down on the floor. Bend your legs at the knees, bringing your heels as close to your buttocks as possible. Place your right hand behind your shoulder and position it as if performing a bridge from a prone position; place your left hand along the body.
Using your right arm and feet, push your pelvis upward, as if doing a glute bridge.
Describe a semicircle with your left hand, bringing it to the same position as your right.
Place your hands on the floor and arch your back, making a full bridge.

Returning to the original position will not be easy. The easiest way to do this is to turn to one side. At first, you can simply fall gently onto the mat, but this is a temporary option; this technique is not welcomed by any of the professional trainers.

Technique for performing a bridge from a standing position

If the technique of performing a bridge from a lying and sitting position completely satisfies you, you can move on to the most difficult thing - doing a stand from a standing position. This is not easy, since you will have to find balance with only one point of support, and it is very easy to lose balance. There are two options that we will present to you, the first is simpler and the second is much more complex. It makes sense to first learn how to make a bridge while standing at the wall bars and only then not use any additional means.

Near the Swedish wall

The starting position is simple. Stand with your back to, taking one big step away from it.

Straighten your arms up.
Tilt them back while arching your back.
Grasp the bar that is easiest to reach with your fingers.
Carefully, slowly, move your hands to the step below, then even lower.
After the lower plank, simply move your palms alternately to the floor and bend your back well, becoming a bridge.

It is optimal to return to the original position in exactly the opposite (reverse order). That is, gradually move your hands up the stairs until you stand up. First, be sure to place soft mats under you during exercise, otherwise it’s easy to get injured, which is absolutely unnecessary for anyone.

Just standing

Stand straight, feet should be shoulder-width apart, arms raised up.
Bend your knees while simultaneously starting to bend your lower back.
Bend deeper, trying to control this process with the abdominal muscles, as well as the muscular corset of the back.
Reach out and touch your fingers to the surface of the floor. Fix your hands by pressing them tightly to the surface.
To ensure the correct position, you can take a couple of small steps towards your hands, as if increasing the arch of your back.

How to properly stand up from a bridge

Remember that getting up from the bridge according to all the rules is much more difficult than getting down into it. The stand is quite complex, so it makes sense to experiment. It is unlikely that you will be able to do everything correctly in the reverse order if the strength of the muscles of the back corset and spine, as well as strength and flexibility, are insufficient. Therefore it is very important to do everything preparatory exercises constantly. They should be included in daily gymnastics, for example, morning exercises, then you will achieve the desired effect faster.

Option 1

To lift their stance, shift your weight forward onto your legs, and also move your pelvic area there.
Push your palms firmly off the floor, carefully maintaining your balance and shifting your center of gravity to your normal position. vertical stand position.
Straighten up.

It is optimal that at first you have someone to help you get up from the bridge. This could be a colleague gym, or even someone from the family if you are studying at home. Over time, the need for insurance will disappear on its own if you continue to train.

Option 2

There is a more simplified option. It's something between climbing wall bars And classic lift without safety net. At first, you can use this way out of the situation.

Pressing yourself firmly into the floor, lean your whole body forward.
Lightly push off from the floor and first lift left hand. In this case, rotate the body slightly to the left.
Immediately push off with your right hand, and then stand up using a twisting movement in the back.

If you train a lot, and most importantly, regularly, then such a stance will be easy for you.

Common mistakes and safety

It wouldn’t hurt to consider a few more questions that will help you cope with the exercise much easier.

Common Mistakes

Incorrect neck and head posture can lead to unexpected results. You cannot strain your neck, it should be as relaxed as possible, otherwise you will not get the desired effect from the exercise. It’s also not okay to lift your head up the best option, the chin should be lowered, the eyes should look straight ahead.
Do not “let go” of the abdominal muscles in the bridge. You must control every movement, otherwise injuries cannot be avoided.
Do not try to immediately perform a bridge from a standing position without preparation. Even if you think your stretching and flexibility are up to par, still warm up and learn how to do preparatory movements. Only after this do you go directly to the bridge.
Shift some of your weight during the stance to your arms and shoulders. Otherwise they will be too straight or, on the contrary, curved. The stand will turn out ugly and incorrect.

Security

As we have already said, safety should be your priority in everything. Therefore, beginners definitely need to lay soft mats or a mattress topper on the floor.
When exercising in the gym, you can ask the trainer to monitor the process. Colleagues at the gym can also help. At home, involve your family and friends in the process.
As soon as you begin to feel an unnatural stretch in a muscle, ligament or incorrect position joints, stop the exercise immediately.
There is no need to be afraid of losing your balance by transferring your weight first to bottom part body and arms, the vestibular apparatus itself will put you in the desired position.

To find the correct safe position in the bridge stance, as well as to make it beautiful and graceful, you need to sway slightly back and forth to find the optimal stable position.

Greetings to everyone who cares about their health and figure! Today I will tell you about a simple and well-known workout that you can do to make your body flexible and even prevent injuries. After reading the article, you will learn how to make a standing bridge and understand that anyone can do it. Shall we get started?

Every trainer knows: flexibility exercises are a must for everyone involved in sports and fitness. But, unfortunately, they rarely receive attention. It is believed that this is the part of the training that can be done independently, without exercise equipment or special equipment.

But only a few people make it at home, although the bridge is. It develops flexibility, strengthens muscles even without exhausting workouts, and makes the body toned.

You can get on the bridge at any age, with any level of training, for both women and men. The main thing is to take into account contraindications and adhere to the technique.

What muscles are used during training?

The bridge is an exercise that helps strengthen different groups muscles. Mainly they work:

Buttocks.
Deep and long muscles backs.
Lower back muscles.
Posterior thigh.
Rectus abdominis muscle.

Benefits and harms

The most striking story related to the restoration of the spine using gymnastics, including the bridge, occurred in 1970. At that time he was seriously injured. Doctors predicted disability, but Bruce was able to prove to the whole world that full recovery possible with the right training.

Benefits of the bridge:

Develops back muscles, helps stretch and strengthen them. This provides the spine with reliable protection and support.
Prevents displacement of intervertebral discs.
Increases joint mobility.
Reduces the amount of calcium deposits.
Improves blood flow, and therefore muscle nutrition.

Harm from gymnastic poses can occur if serious problems and contraindications are ignored, as well as in the case of incorrect execution. In this case, the bridge can cause injury and damage to the spine.

Indications and contraindications

Before we look at the technique of performing a standing bridge, I will tell you about contraindications that are strictly forbidden to ignore:

Pregnancy.
Severe spinal injuries.
Osteoporosis.
Heart diseases.
Recovery period after operations and other surgical interventions.

There are also conditional contraindications, such as hand injuries, diseases accompanied by elevated body temperature, and gastrointestinal diseases.

All those who have no contraindications will benefit from the bridge. But it is especially important to perform it for the following groups of people:

Leading sedentary image. It is office workers most often.
For those who, on the contrary, are actively involved in sports. The bridge will help relieve muscle tension and strengthen them better than some popular exercises.
To old people.
For spinal problems - after mandatory consultation with a doctor.

Execution technique

The technique differs depending on your physical fitness.

Beginners should not immediately start doing the bridge while standing; start with a warm-up, then try to do it lying down.

Start warming up aerobic training, for example, running. Then go to standard exercises, helping to stretch and prepare the spine: bending, twisting, pelvic rotation, “Mill”.

A bridge from a lying position is easy to do when the muscles of the back, shoulders, and arms are well developed. If you can’t do it in the classic version, try the lightweight ones. For example, on a special gymnastic ball or on the shoulders.

Technique for performing a half-bridge (on the shoulders):

We lie down on our backs.
We bend our legs at the knees, stretch our arms along the body.
Raise your pelvis up and bend your back.
We pause for a couple of seconds.
We return to the starting position.

A bridge with outstretched arms is a little more difficult to do, but it’s good workout for beginners. It is something between a plank and a classic bridge. It's done like this:

Sit with your legs extended in front of you.
Place your palms on the floor.
Level the housing to form an acute angle with the surface (approximately 25 degrees).
Keep your body straight for a few seconds.
Repeat the exercise 10-15 times.

The next stage is the classic bridge from a prone position. When performing, try to arch your back as best as possible, raise your pelvis, and monitor your breathing. Only after thoroughly mastering the technique, proceed to the next step.

Performing a standing bridge

So, we have come close to the most important thing - performing a bridge from a standing position. Ready? Begin:

Stand with your back to the wall at arm's length. It is better, of course, to use a Swiss wall for these purposes, but an ordinary wall will do. Feet shoulder-width apart, knees slightly bent.
Lean back, touch the wall with your hands.
Gently lower yourself by arching your spine and moving your arms down.
If necessary, slowly move away from the wall. Arms and legs slightly bent, we go down even lower until we reach the floor with our hands.
To rise, you can either lower yourself completely to the floor or take starting position using the wall.

Your body will tell you when you are ready to bridge without the help of a wall. But I advise you to get someone’s support at first, to find someone who will back you up during training. Don't forget to lay down a gymnastics mat to protect yourself from impacts during an accidental fall.

Over time, when the exercise becomes easy, you can add weights, and you will also learn to rise without the help of a wall, lightly pushing off the mat with your hands.

The most important tip: exercise regularly! This will allow you to get quick positive results and learn how to get into a gymnastic pose in a short period of time.

Also, do not forget about technique, do not rush, do the exercise carefully. For better understanding and clarity, watch professional videos on YouTube (for example, on the BodyRock channel).

You can quickly learn a gymnastic trick using Paul Wade's system. The main principle described by him: read from the easiest, move to the next stage only when the previous one is completed confidently and simply.

A common mistake that beginners make is straight back. The problem lies in undeveloped muscles, so to correct this mistake, do backbends, raise your legs and arms from a position lying on your stomach. Remember about correct position pelvis

You shouldn’t try to straighten your limbs right away; it’s difficult for beginners. Do this after a while, when the bridge becomes easy for you.

conclusions

The gymnastic bridge has been known for a long time; it is found in yoga, some martial arts, such as kung fu, and Taoist systems. Its regular implementation will relieve the load on the spine and strengthen it, which is especially important for girls and women.

The exercise does not require much physical preparation and is ideal for practicing at home. All this together makes the exercise one of the leaders in terms of ease of implementation and benefits.

Start getting on the bridge today - and in a couple of months you will be expected excellent results, in the form of a thinner, toned, flexible body and improved mood!

And if you already have experience with this exercise, write about it in the comments. Let's count how many of us there are, people with flexible and healthy backs?

See you soon on the blog pages! Read, share on social networks and always stay in shape.

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