How to stand on a bridge while standing at home. How to learn how to make a bridge - a simple and effective technique

For a typical city dweller, it is practically inactive, performing only a supporting function. As a result, the cartilage of the discs becomes rougher, and the ligaments grow excessively and limit the movement of the vertebrae relative to each other. If your back doesn’t hurt, but you can no longer bend back and see the wall, bend over with straightened legs and touch the floor with your fingers, you urgently need to restore the flexibility of the spine with exercises. For example, at home it is not difficult to learn how to stand on a bridge.

How to test the flexibility of the spine

To check the degree of flexibility of the spinal column, you need to attach a mark to the wall or door at shoulder level.

Test 1. Stand with your back to the mark at a distance of one step. Bend your back back and try to see the mark.

Test 2. Turn on your left side, raise your straightened right hand up and try to touch the mark. Repeat the test for the other side.

If the movements can be performed easily, the flexibility is excellent, with effort - good, if it does not work out - bad.

Warm-up exercises

Before developing the flexibility of the spine and standing on the bridge, it is necessary to warm up the body properly.

Warm-up shoulder girdle:

1. Rotate your straightened arms forward and backward simultaneously or each in turn.
2. Left arm bent at the elbow at chest level, forearm parallel to the floor. Turn top part torso to the right, twisting the spine. Repeat with the other hand to the left.
3. Raise your arm up, bend it at the elbow, with your forearm behind the back of your head. With the other hand, pull the raised arm to the side and down. Execute for the other side.
4. Straightened arms below in the lock. Raise them up, bending in the shoulder girdle and back.

Warm up the shoulder girdle and lumbar region:

1. Palms on the lower back. Bend your back back while throwing your head back.
2. Bend the upper body forward while simultaneously stretching the closed and straightened arms parallel to the floor.
3. Close your hands and bend your torso parallel to the floor. Swing your straightened arms above the back of your head, tilt your torso, and touch your fingers to the floor.
4. Place your palms on the crossbar or back of a stable chair at a height of , legs straight. Bend the spine and shoulder girdle down as much as possible.

1. Torso rotation. Back and legs straight, try to describe top part torso circumference.
2. Straight legs shoulder width apart. Tilt left and right, straighten at the same time top hand parallel to the floor.
3. Get on all fours. Arch your back up and down with maximum amplitude, like a cat.
4. Standing on all fours, imagine a crossbar in front of you, located close to the surface. Perform movements as if crawling under an imaginary crossbar.
5. Lie on your stomach, palms clasped at the back of your head. Bend your upper body at the lower back as far as possible.
6. Lying on your stomach, extend your clasped arms forward, bend your spine back in an arc. Roll on a gymnastic mat from your hips to your chest and back.
7. Leaning your palms on the floor, hips on the floor, bend at the lower back. Throwing your head back, try to touch the back of your head with your toes.
8. While lying on your stomach, raise your straightened arms and legs as high as possible. Try to stay in this position for some time.
9. Get on your knees, hands resting on your heels. Bend your torso at the lower back.
10. While kneeling, perform swings with your feet, bending at the lower back and neck. Try to see your foot above your head. Repeat for the other leg.

After performing spinal bending exercises, you need to remain in position for some time to arch the spine:

• Sit on your knees, buttocks on your heels, stomach on your thighs, back arched upward, arms outstretched, palms on the floor.

How to perform a bridge while lying down

1. Lie on your back, bend your knees, heels near your buttocks.
2. Palms on the floor above the shoulders, fingers facing the torso.
3. Tighten your leg muscles and lift your pelvis.
4. Leaning on your hands, bend your back, try to straighten your legs.

When returning to initial position First the shoulder blades touch the floor, then the buttocks.

Repeat the exercise several times.

Typical beginner mistakes

If there is a lack of flexibility in the shoulder girdle, you can stand on the bridge by relying mainly on your legs. This position is unstable because the body weight is unevenly distributed. In addition, the feet and palms are located at a considerable distance from each other, which increases the load on the muscles of the upper and lower extremities.

When performing a bridge correctly, straightened arms and legs are perpendicular to the back.

To develop flexibility of the spine and shoulder girdle, in the bridge position you should try to straighten your legs and arch your back. It is also useful to alternately rock slightly in the direction of your feet and head.

As flexibility increases, it is necessary to reduce the distance between the feet and palms. In this position, the arms and legs experience less stress and therefore standing on the bridge is much easier.

How to stand on a bridge from a sitting position

1. The back is straight, legs bent at the knees, feet on the floor.
2. Place your right palm back on the floor, turning your torso slightly.
3. Leaning on your feet and right hand, lift your buttocks off the floor and, describing an arc with your left hand, place your left palm on the floor, stand on the bridge.

To return to the starting position, follow these steps: sports movements in reverse order.

With increasing flexibility and fitness, it is useful to master inversions from the “bridge” position:

1. Rotating your upper body to the left, move your right hand behind your left, then your right leg behind your left, ending up in a position where your back is up and your body rests on the floor with your palms and feet.
2. Almost simultaneously, move your left arms and right leg to stand on the bridge again.

Then you need to learn to roll over to the right side.

How to stand on a bridge while standing

Those who have learned to do a bridge while lying down and sitting, have mastered turning over, before trying to perform the exercise from a standing position, you need to practice near Swedish wall. Bend your back back and gradually lower yourself lower.

If there is no wall bars, a regular one will do at home. You need to bend over and, moving your palms, lower yourself as low as possible, then return to the starting position. It is important that the shoes and the floor are not slippery and do not allow you to fall on the back of your head.

When, as a result of these trainings, you manage to touch the floor with your palms, you can stand on the bridge from a standing position:

• Bend at the waist, bending your knees and leaning your torso slightly forward.
• Bend your straightened arms back so that your palms touch the floor first.

How to return from a bridge to a standing position:

• Move your body forward, bending your knees.
• Lightly push off the floor with your hands and straighten your torso.

Many beginners forget to bend their arms back; their shoulders come first. You need to make sure that your hands go first and don’t be afraid - you will succeed!

Modified: 08/11/2018

Good day, dear readers of the sports blog sportivs. Alexander Bely is with you. Our topic today is called how to stand on the bridge. In the end you will learn about the most effective exercises for warming up and about ways that will help you learn how to stand on the bridge, being in any position.

Why doesn't the bridge work?

In the average person, the spine is practically inactive. Apart from the main, supporting function, it does not perform any active actions. The result of this is rough disc cartilage, and the growth of ligaments occurs, which restrict the movement of the vertebrae.

A frequent occurrence is the inability to bend back, bend over to straight legs, while touching the floor with your hands. In this case, it is necessary to restore as quickly as possible. This can be done through physical exercise. The advantage is that they can be made at home.

Checking the flexibility of the spine

1. Stand with your back to the mark at a distance of one step. You need to bend back and see the mark. If this task is feasible for you, then your spine is in good shape.

2. Turn with your right side, raise your opposite hand up and try to touch the mark. We repeat the test on the other side.

We are doing a warm-up

Before developing spinal flexibility, be sure to do a good warm-up that will help warm up your muscles and joints.

Stretch the shoulder girdle

• Rotate your straightened arms forward and backward at the same time. You can rotate your arms alternately.
• Rotation of the torso in different directions. We bend our arms into elbow joint, place the forearm parallel to the floor.
• Raise your arm up, bend it at the elbow joint and place your forearm behind your head. With the second hand we pull our arm to the side and down. Repeat with the opposite hand.
• We close our hands in the lock, raise them up, while deflecting in the shoulder girdle.

Warm up the lumbar region

It is very important to thoroughly stretch all parts of the body involved in training. when placed on the bridge they play a significant role as they must be strong and elastic.

• We place our palms on the lower back, bending the back back, while tilting the head.
• We bend the torso forward with the same extension of straight arms forward.
• Standing, feet shoulder-width apart. We touch the floor with our fingers.

Stretch your back

• From a standing position, we rotate the body. Hands are placed on the sides.
• Standing on all fours, we arch our back upward with maximum amplitude.
• Lying on your stomach, clasp your hands behind the back of your head. Do maximum backbends.
• Lying on the floor, straighten your arms and legs. Try to raise your arms and legs as high as possible at the same time. It is important that they are parallel to the floor.

After a thorough warm-up, you can practice standing on the bridge. Below we will discuss the basic principles, following which you will certainly join the bridge.

If you do not have a wall bars, you can use a regular one. Bend backwards and move your palms to get as low as possible. After this, you should return to the starting position. To make this task easier, break your workout into several approaches.

You can draw conditional lines with a pencil. Bend over to the first line and return to the starting position. Afterwards, repeat the same thing, only for the second time bend to the second line. And so in a short period of time you will definitely reach the floor, thereby fulfilling your cherished desire - to stand on the bridge.

People first ask how to learn to stand on the bridge? Negative thoughts immediately form in your head, that this is difficult, and so on. In fact, to get on the bridge you need to be escorted good warm up and practice as often as possible.

Bridge from sitting and lying position

I decided to describe this position because it can be a start for beginners. Having mastered the correct bridge from a sitting and lying position, you can safely move on to a standing bridge.

Before attempting to stand on the bridge from a sitting position, it is also recommended to warm up.

Keeping your back straight, you need to bend your knees. We place our right palm back on the floor, while turning our torso.

Next comes the most basic thing - leaning on your legs and right hand, lift your buttocks off the floor, while bringing left hand to the right, while bending the spine. To get to your feet you need to do all the movements in reverse order.

We don't make mistakes

1. The most common mistake is that people try to stand on the bridge using their backs. Proper execution involves working exclusively with your hands.
2. Some people do the bridge with their backs, without taking into account their shoulders. This creates a clumsy, clumsy bridge. Correct technique– transferring body weight to your arms, but before doing this you should warm up your shoulders thoroughly.

We remember that the ideal bridge is an angle between the hands and the floor of 90 degrees. This is where I will conclude this article; at the end I propose to consolidate the material with a video clip. See you later.

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.

1. This exercise allows you not only to strengthen your back muscles, but also to protect your spine from various problems and troubles.
2. 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.
3. 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.

1. 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.
2. 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.
3. 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 take the starting 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.

Well, who hasn’t dreamed of standing on the bridge and demonstrating their flexibility and flexibility?! Almost all. What is the problem?! Let's go through everything together, with the help of this article, step by step. necessary exercises, which will prepare our body for this. Don't give up on your dreams! Dream, take care of yourself, your body and you can easily achieve the desired results.

Play sports and!

The gymnastic bridge looks very nice from the outside and you will soon be able to show off your flexibility and excellent physical shape.

Before standing on the bridge, you need to stretch the muscles of your back and shoulders, that is, do a warm-up. Later, you will be able to do a bridge quickly and without special preparation, but for this you need to make this exercise familiar and ordinary to you. A must for beginners.

So, in order to quickly and painlessly learn how to perform a bridge, you need to master special exercises, which develop back flexibility very well.

Exercise No. 1. Lie down with your arms stretched up. Raise your arms and legs together, bending as much as possible. Keep your knees straight. It is necessary to fix the position for 30-60 seconds.

Exercise No. 2. Lie on your back, bend your knees and straighten your arms along your body. Raise your pelvis as high as possible, hold for 5 seconds and smoothly lower onto your back.

Exercise No. 3. While kneeling, place your feet hip-width apart. Slowly bending back, reach your heels with your hands. The back should be arched and the head tilted back.

Exercise No. 4. Lie on your stomach, grab your ankles with your hands. Bend over, lifting your head, chest and legs. Hold for a few seconds.

No. 5. Bridge on fitball. Lie on your back on the fitball. Place your feet shoulder-width apart, raise your arms and try to reach the floor.

Exercise No. 6. Lie on your stomach. Place your arms straight at hip level. Arch your back. Now your task is to touch your head with your toes, bending your knees and raising your head. Try holding for 30 seconds.

Exercise No. 7. Bridge from a prone position. Lie on your back. Next, bend your legs and arms, place your hands close to your shoulders, pointing your elbows up. Now try to bridge from this pose by straightening your legs, arms and arching your lower back. When you feel that you cannot bend further, hold the pose at your limit for a couple of seconds. When you get good at this exercise, make it more difficult by moving your hands as close to your legs as possible. Rock back and forth.

Do these exercises every day. If you have them, you will quickly forget about them if you are not lazy, and soon you will be able to easily get on the bridge no matter how old you are.

Problems with the spine can cause many different ailments that can ruin your life forever. You can prevent your back from becoming stiff by doing stretching exercises every day. Then your muscles will be elastic and your spine flexible and mobile.
How to develop flexibility in your back and is it worth it? Even if today your back does not cause you any pain, you shouldn’t put off exercising until tomorrow. You can check how flexible you are in this way: put your feet together and bend forward smoothly, try to rest your palms on the floor and not bend your knees. Did not work out? Then put everything aside and do some physical exercise.

Since childhood, everyone has dreamed of reaching the limit of flexibility - standing on a “bridge”. The 10-minute complex outlined in this article will allow you to realize your dream very quickly.

Let us remind you that all stretches require preliminary warming up of the muscles. Running in place for 5-10 minutes or jumping rope will be enough.
As preparatory exercises do the following:

1. While kneeling, stretch your arms forward, make smooth bends back, while alternately touching the floor with your right and left hands. Repeat 15 times for each hand;

2. Fish or boat - lying on your stomach, stretch your arms forward, lift your straight legs and arms up and hold them for 30 seconds;

3. Lying on your back, bend your knees and straighten your arms along your body. Raise your pelvis as high as possible and count to 5, smoothly return to the starting position;

4. Lying on your stomach, lift your body with straightened arms (try to keep your pelvis on the floor). Raise your legs bent at the knees, and smoothly try to touch your toes with your head. Hold this position for 30 seconds;

5. Sitting on the floor, spread your legs to the sides. Bend forward with your back straight, trying to smoothly reach your fingers first right leg. Return to the starting position and repeat the same with your left leg;

6. Get on all fours and lower your pelvis onto your heels. Stretch your arms forward on the floor and try to lower your relaxed body as low as possible to the floor. Stretch your arms while counting to ten.

Repeat all these exercises 2-3 times. Over time, increase the load to 15-20 repetitions. This complex can also be used as a general strengthening for the spine.

Now we are training to do a gymnastic bridge (bridge). There are 4 ways to do it: lying on the floor, standing with support against a wall, standing without support, from vertical stand on hands.

The easiest way is to stand on the bridge while lying on the floor. It is accessible to almost everyone. Even if your spine does not arch at all, try to simply support your body on your arms and legs. If the bridge works, you can improve it - try to place your legs closer to your hands or move your hands closer to your legs. Stay in this position for 30 seconds, making springy upward movements. The moment when blood flows to the muscles and spine is very important. If you feel warmth in your back, then you have achieved the right effect.

If you are already doing a bridge, you can greatly improve it with this exercise: while standing in a bridge, move your arms as close to your legs as possible and begin to rock back and forth, trying to move your chest forward. If you do everything correctly, then when you move your chest forward, your legs will slightly lift off the floor.

You can make a standing bridge, leaning on a wall, when you are already good at a lying bridge. Stand with your back to the wall and, leaning back with your hands. Lower your arms slowly and be careful not to get dizzy. If you feel any discomfort, stop the exercise. Such a reaction to such a load may occur. But when the body returns to normal, you can continue the activity.