B Doing the gymnastic bridge is a beautiful and graceful demonstration of excellent fitness and flexibility. And if you do not succeed in doing this exercise, despite the efforts made, then you should not give up. There are special exercises, the implementation of which will allow you to get up on the bridge in the shortest possible time.
Beginners before get on the bridge, you need to do a warm-up – to stretch the muscles of the shoulders and back. It is possible to get up on the gymnastic bridge without preliminary preparation only when its implementation becomes routine and habitual, it will not bring any difficulties.
A set of special exercises
Designed to develop flexibility in the back muscle group. All exercises are aimed at making the gymnastic bridge not painful, but performed as easily and quickly as possible.
Lying on your stomach, arms extended upward. Trying to bend as much as possible, the legs are simultaneously raised with the hands. Keep your knees straight. In each upper position they are delayed for 30-60 seconds.
Lying down on the back, legs bent at the knee joints, arms extended along the body. The pelvis is raised to the maximum possible height, held in this position for about 5 seconds and gradually lowered back onto the back.
Kneel down so that the legs are apart across the width of the pelvis. The body is slowly tilted back, bending in the lower back, and the hands touch the heels. In this case, the head should be tilted back, and the back should be arched.
They lie on their stomachs, hold their ankles with their hands. Bending over, they simultaneously raise their legs, chest and head. In the upper position they linger for a few seconds.
Performed on a fitball. They lie on it with their backs, put their feet shoulder-width apart, raise their arms, and then try to reach the floor with them.
Performed from a prone position. Straight arms are placed at the level of the hips. First, the back is bent back, and then, bending the legs at the knee joints and throwing back the head, touch the toes of the legs to the head. In the final position, you need to stay for 30 seconds.
At the end of the complex a bridge is performed from a supine position. First, the arms and legs are bent. Hands are placed as close to the shoulders as possible, and the elbows are pointed up. Then, from this position, they try to stand on the bridge. Legs and arms are straightened and bend in the lower back.
As soon as there is a feeling that it is no longer possible to bend further, you need to stay in this position for at least two seconds. When the exercise ceases to cause difficulty, it is necessary to complicate it. To do this, pull your arms closer to your legs, and then swing back and forth.
These exercises must be performed daily. They will not only allow you to easily stand on the gymnastic bridge, but also save you from problems with the spine. The complex can be performed by absolutely everyone, regardless of age.
Performing the bridge from a standing position
You can proceed to this exercise after you have completely passed and mastered preparatory complex. It can be performed both at the Swedish wall and at a regular wall. The main thing is the availability of free space.
They stand with their backs to the wall or wall, keeping a distance to its surface of about 80 cm, placing their feet shoulder-width apart. From this position, they begin to lean back until the fingers rest against the wall. To descend, fingers are fingered along the slats or along the surface of the wall until the hands are on the floor and a full-fledged bridge is made.
For a few seconds, hold the final pose, and then return to their original position. This should be done in the same way as lowering with the fingers, moving them along the wall or slats, but already going up.
When the execution of the bridge with the wall is brought to automatism, the exercise can be started on a gymnastic mat. At first, it is better to do the bridge on the mat with a partner who will support your back for safety.
To make the bridge on the mat while standing, bend back, hold a few seconds in the assumed position, and then smoothly lower onto the bridge. You also need to linger in the last position. To accept the starting position, it is enough to push off the mat with your hands.
You should start making the bridge yourself only after gaining full confidence in your own abilities.
How to get up on the bridge correctly and beautifully
The correct technique and beautiful execution give the gymnastic bridge effective. There are several common mistakes to avoid:
- Don’t be afraid to lose your balance while walking onto the bridge using your back and shoulders. If performed correctly, only the arms should be involved.
- Quite often, many do the exercise without transferring their own body weight to their arms, that is, through their back, without using their shoulders. As a result, the arms are too arched, and the bridge is unstable and looks ugly.
The correct bridge is performed with the transfer of weight to the hands. The angle between the hands and the floor should be right. This can be achieved by pre-warming the shoulders. To do this, while standing on the bridge, you need to swing back and forth, stretching the shoulder muscles.