How to learn to get up on a bridge at home. How to stand on the bridge standing correctly. How to learn to get up from a bridge to your feet

In an average person, the spine and his muscles practically inactive, performing, except that, of the supporting function. As a result, in a person, ligaments grow with age, making the vertebrae less mobile and flexible. The back does not hurt, but it no longer goes back and see the wall or bend forward and reach the tips of the toes. A simple gymnastic exercise will help to avoid such a situation - a bridge. It is useful to perform it not only athletes and people who are fond of physical education, but also to every person who wants to always remain healthy and monitor his musculoskeletal system. In today's article, we will describe in detail how to learn how to get up on a bridge at home without much difficulty.

How to learn to get up on the bridge. We experience the spine on flexibility

Before proceeding directly to getting up on the bridge, you should definitely check the spine for the degree of flexibility. The flexibility of the spinal column is one of the main criteria for the mobility of the musculoskeletal system. In addition, having learned the degree of flexibility of the vertebrae, you can determine the individual training mode for yourself: if the spine is less mobile, then getting on the bridge will take more time and require power costs, if more mobile, the bridge will submit to you quickly and without excessive efforts. You can check this indicator by performing not complex tests.

Test 1

1. Fasten the label on the wall behind you at the shoulder level.
2. Become backwards to the wall at the distance of one step from her.
3. Beard back and try to make out the mark.

If the mark is at the eye level, the degree of mobility of the spinal column is excellent. If you saw the mark, but at the same time it was below the level of the eye - mobility within normal. If the label could not be seen - the mobility of the vertebrae leaves much to be desired, and you will have to sweat on the bridge.

  Test 2

1. Turn the right side to the wall where the mark is standing.
2. Raise your left hand up, completely straightening it.
3. Try to touch the tags with your fingers.
4. Do similar movements turning to the wall with the left side.

If the movements managed to carry out without difficulty, mobility is excellent. If the manipulations caused you difficulties, but the tags managed to touch, the flexibility is good. It was not at all that the tag was touched - the spine is practically not mobile.

How to stand on a bridge for beginners: warm -up

Any gymnastic exercise, which is the bridge, requires careful preparation of the body, warming up muscles and warming of the joints. Both beginners and experienced athletes need to perform a number of exercises to prepare the shoulder girdle, lumbar, muscles of the back and spine before learning to stand on the bridge. We have made a small selection of the most effective warm -up exercises to prepare the body for further physical activity.

Warming of the hands to stand on the bridge

Exercise 1:

1. Close your fingers into the lock.
2. Bend the elbows.
3. With brushes, perform rotating movements.
4. Perform the exercise for 2-3 minutes.

Exercise 2:

1. Close your fingers into the lock.
2. Bend the elbows.
3. Perform a wave along the entire length of the hands.
4. Do the exercise for 1-2 minutes.

Exercises for the shoulder girdle to stand on the bridge

Exercise 1:

1. Put your palms a little below the hips.
2. Bend the elbows slightly.
3. Perform rotating movements with your shoulders clockwise.
4. Rotate your shoulders counterclockwise.
5. Move eight accounts for each direction.

Exercise 2:

1. Straighten your hands.
2. With both hands, rotate seven accounts forward.
3. Then back seven accounts.

Exercise 3:

1. Bend the right upper limb at the elbow and raise it to the shoulder level of the orthogonal floor.
2. Turn the body to the left, twisting the spine.
3. Repeat manipulation with the second hand.

Exercise 4:

1. Connect your right hand up.
2. Bend the right hand at the elbow so that it is behind the head.
3. Lower your left hand down.
4. Bend your left hand at the elbow so that it is behind your back.
5. Close your fingers in the lock behind your back.
6. Stand in such a pose of 11 accounts.
7. Repeat the exercise by changing your hands in places.
8. For the best effect, you can slightly bend down.

Warm up the lumbar region to stand on the bridge

Exercise 1:

1. Place the legs shoulder -width apart, arms on the belt.
2. Tilt the body, bending in the hips first forward, then back and left and right.
3. Repeat the movement of 12 accounts for each side.

Exercise 2:

1. Put your legs at a distance of parallel shoulders, pens on the belt.
2. Beg back, throwing your head back as low as possible.

Exercise 3:

1. Put the legs shoulder -width apart.
2. Hand your hands up and click into the lock.
3. Tilt down to the floor at 12 accounts. Each account is a point at which you need to fix your hands.
4. On the 12th account, fix the body, tilting to the floor as much as possible. Hold the body in this position 7 accounts.
5. Repeat the exercise 4 times.

Warm up of the back and lumbar parts to stand on the bridge

Exercise 1:

1. Take a sitting position by straightening your legs.
2. Bend the left leg at the knee, leave the right straight.
3. The leg, which is closed in the knee, throw it behind the second, resting the foot on the knee.
4. The elbow of the right hand, take a hill into the knee of the left (bent) leg.
5. Patter the palm of the left hand on the floor.
6. Try to turn your back as far as possible, along with your head.
7. Fix yourself in this position on 12 accounts.
8. Repeat the exercise by turning in a different direction.

Exercise 2:

1. Lie on the tummy.
2. Close your hands in a lock on the back of the head.
3. Begin the back as much as possible.
4. Do exercise 12 accounts.
5. On the 12th score, delay the body at the top and hold 9 accounts.

Exercise 3:

1. Stand on all fours.
2. Imagine a crossbar in front of an owl.
3. Punch your back diving under an imaginary crossbar.
4. Repeat the exercise 9 times.

Exercise 4:

1. Stand on all fours.
2. Make alternate swings back first with your right, then with your left foot.
3. Throw your head back during the pavements, trying to see the foot.

The final exercise is preparation for the whole body. You need to perform it like this:

• sit on your knees, priest - on the feet, stomach - on the hips;
• the upper body and head relax, lowering down;
• extremely beat the back forward;
• you are in this position from 60 seconds to 3 minutes.

After performing the exercises described above, you can proceed directly to the implementation of the bridge. After such gymnastics, standing on the bridge is not so difficult, because the muscles are warmed up, and the body is prepared for more serious exercises.

How to get on a bridge from a lying position

How to learn to get up on the bridge? It is very simple if you follow all sports recommendations. First you need to try to stand on the bridge from the position of lying down. This is the easiest option for performing this gymnastic exercise, because under you there is always support and you can not be afraid of falls. For safety reasons, primary training of the bridge should be carried out on a soft mat.

Learning to stand on the bridge lying on the mat.

1. Take a position lying on your back.
2. Bend your knees in your knees so that the heels are as close as possible to the buttocks or touch them.
3. Put your hands on the floor behind your shoulders, fingers, while the body should touch.
4. Tighten the muscle structure of the legs and the press and soak the pelvis.
5. By focusing on your hands, take a deflection in the back.
6. Try to straighten your legs.
7. When you return to the lying position, first go to the shoulder blades, then lower the ass.

How to stand on a bridge from a sitting position correctly

The next stage of training should follow when it is not difficult to accept the bridge from the position of lying down for you.

We stand on a bridge from a sedentary position

1. Sit on the strokes. In this case, the back should be straightened, the knees are bent, and the feet are good to rest on the floor.
2. Put the right upper limb on the floor behind you, the case is slightly requested.
3. Based on the feet and right hand, bend the back and tear off the ass from the legs.
4. Having outlined the arc with your left hand, take a hill to the floor, fixing the case well.
5. Punch the back and level your legs as much as possible, standing on the bridge.

Returning to the original position is no less difficult than becoming a bridge.

For this:

1. Turning the top of the body to the left, place your right hand by the left.
2. Then rearrange the right leg, putting her behind the left.
3. At the same time, rearrange the left handle and right leg, tighten the press, stand in the original position.

How to get on a bridge from a standing position

If you thoroughly mastered the bridge from the position of lying and sitting and easily perform it, then the time has come for a more serious gymnastic exercise - a bridge of a standing posture. It is most difficult to perform it, since the support point is based in one place and it is easy to lose from the slightest movement of the foot. Before you get to the bridge from the standing position “without insurance”, practice on the Swedish wall.

How to stand on a bridge near the Swedish wall

1. Stand your back to the Swedish wall.
2. Take a little step forward.
3. Straighten your arms, throw them back and securely fix your fingers on the crossbar, which is easiest to get.
4. Slowly move down, rearranging your hands on the crossbars below, while bend your back well.
5. On the lower crossbar, rearrange the hands on the floor in turn and stand on the bridge.

Get out of this position in the same way: gradually grab the crossbar above and move up until you take the starting position.

If you stand on the bridge with the help of the Swedish wall, it turns out easily, you can try to make a bridge from a standing position. But, be sure to do the gymnastic element on a soft mat for the first time, otherwise you risk injured.

How to stand on a bridge standing

1. Become exactly, legs shoulder -width apart.
2. Rigger in the lower back and bent your knees slightly.
3. Stretch your hands up.
4. Gradually bend, controlling the process with the muscles of the back and the press, and try to reach the floor with your fingertips.
5. Having reached the floor, securely fix your arms, resting your palms on the floor.
6. If necessary, take a few small steps to your hands and straighten your legs as much as possible.

It is also important to fit correctly to get up from the bridge to the feet. The exit to the opposite position requires even greater physical training and strong muscles of the back and the press.

How to get from a bridge to your feet. Option 1

1. Being in position on the bridge, tilt the body forward, making the main emphasis on your feet, bent at the knees.
2. Peretoply pushed your hands from the floor and straighten the body with the efforts of the muscles of the back and the press.

How to get from a bridge to your feet. Option 2

If you do not succeed in getting from a bridge on your feet according to the above option, then try a more lightweight method.

1. Standing on the bridge, tilt the body forward, resting your feet on the floor.
2. First, raise your right hand through a light push. At the same time, turn the body a little on the left side, making the main emphasis on it.
3. Let the left hand immediately and, slightly twisting your back, stand on your feet.

To stand on the bridge at home is not so difficult. The main thing is to believe in your own strength, constantly train, keep the body in good shape and, you will see, you will give in not only the bridge, but also more complex gymnastic exercises.

How to learn to get up on a bridge at home. Video