How to make a standing bridge in 10 minutes. Gymnastic bridge and preparatory exercises

Problems with the spine can provoke a lot of different ailments that can ruin your life forever. You can prevent the state of "stiffness" of your back by doing stretching exercises daily. Then your muscles will be elastic, and the spine flexible and mobile.
How to develop the flexibility of your back and is it worth it? Even if today your back does not cause you any pain, you should not postpone exercises until tomorrow. You can check how flexible person in this way: put your feet together and make a smooth lean forward, try to rest your palms on the floor and not bend your knees. Did not work out? Then put aside everything and do physical exercises.

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

Recall that all stretching requires preliminary warming up of the muscles. Running in place for 5-10 minutes or skipping rope will be enough.
As a preparatory exercise, we do the following:

1. Kneeling, stretch your arms forward, make smooth bends back, while touching the floor alternately 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 straight legs and arms up and hold them for 30 seconds;

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

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

5. Sitting on the floor, spread your legs apart. Lean forward with a straight back, trying to gently reach first to the toes of the right foot. Return to the starting position and repeat the same with the 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 hands, 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 tonic for the spine.

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

The easiest way is to stand on the bridge, lying on the floor. It is available to almost everyone. Even if your spine doesn't arch at all, try to just keep your body on your arms and legs. If the bridge turned out, you can improve it - try to place your legs closer to your hands or move your hands closer to your feet. Stay in this position for 30 seconds, making springy upward movements. The moment when blood rushes 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: standing in the bridge, move your hands as close to your legs as possible and begin to rock back and forth, trying to move your chest forward. If you do everything right, then when you move your chest forward, your legs will come off the floor a little.

You can make a bridge while standing, leaning on a wall, when a lying bridge is already good. Stand with your back to the wall and, leaning back with your hands, lean back. Lower your arms slowly and be careful not to dizzy. If you feel discomfort, stop the exercise. Such a reaction to such a load can take place. But when the body returns to normal, you can continue the exercise.

Well, who has not dreamed of getting on the bridge, demonstrating their flexibility and plasticity?! Almost all. What is the problem?! Together, with the help of this article, we will step by step review all the necessary exercises that 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.

Do sports and!

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

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

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

Exercise #1. Lie down with your arms extended up. Raise your arms and legs together, while bending as much as possible. The knees must be kept straight. It is necessary to fix the position for 30-60 seconds.

Exercise number 2. Lie on your back, bend your knees, and straighten your arms along the body. Raise your pelvis as high as possible, hold for 5 seconds and slowly lower yourself onto your back.

Exercise #3. On your knees, 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 number 4. Lie on your stomach, grab your ankles with your hands. Arch up by lifting your head, chest, and legs. Hold on for a few seconds.

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

Exercise number 6. Lie down 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 to hold for 30 seconds.

Exercise number 7. Bridge from a prone position. Lie down on your back. Next, bend your legs and arms, put your hands close to your shoulders, pointing your elbows up. Now try to get on the bridge from this pose, straightening your legs, arms and bending in the lower back. When you feel like you can't bend any further, hold your limit pose for a couple of seconds. When you get good at this exercise, make it harder by moving your arms as close to your legs as possible. Swing back and forth.

Do these exercises every day. If you have, 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.

The beauty of the body is not only developed muscles, but also plasticity, therefore, in addition to strength training It is very important to pay attention to stretching and flexibility exercises. One of the best such exercises is the bridge. This stance is a kind of test for spinal flexibility and coordination. Learning how to perform it is not easy, but in the process of training, the level of plasticity that is necessary for the beauty and harmonious development of the body is achieved. Consider how to get on the bridge, even if at first it seems like an impossible task. Including in training complex special exercises, you can master the most difficult version of this stance, simultaneously developing the flexibility of the spine and improving the quality of the muscles.

Having pumped up the muscles, you can look spectacular in statics, but if the joints are not flexible, the muscles are “wooden”, then the movements will not have the lightness and plasticity inherent in a harmoniously developed body. Athletes who combine power with flexibility and ease of movement look the most attractive. The bridge exercise will help to achieve the necessary flexibility and dynamism of the figure, to acquire excellent posture.

The benefits of bridge exercises are not limited to a positive effect on appearance. This stance has powerful healing potential.

Well-known Eastern healers of antiquity believed that the health and longevity of a person depends on the condition of the spine. They are proven right indian yoga, practicing exercises, most of which are aimed specifically at developing flexibility and strengthening the spinal column.

Backbends develop the flexibility of the spine, strengthen deep muscles back. The cartilaginous tissue of the vertebral discs receives the necessary substances not from the blood, but from the synovial fluid. For its influx, active movements of the vertebrae are necessary. Due to the low mobility of the spinal column, its cartilages receive less nutrition, and degenerative changes in cartilage tissue begin at a young age.

Bending back causes the intervertebral discs to contract and stretch, acting like internal massage. As a result, the inflow of synovial fluid is ensured, and the vertebrae are actively supplied with the necessary substances. As a result, metabolic processes in the cartilage tissue are accelerated, regeneration processes are launched.

strong and healthy spine especially important when strength training, because this type of load is very traumatic. The inclusion of the bridge in the training program of athletes and bodybuilders serves as an excellent prevention of back injuries.

In addition to a beneficial effect on the spine, regular standing on the bridge contributes to the expansion of the chest, an increase in lung capacity, and stretching of the abdominal muscles. Due to the unusual position of the head, the vestibular apparatus and the vessels of the brain are trained, which serves as a prevention of cerebrovascular accidents.

The benefits of this exercise cannot be overestimated. In addition, being able to easily stand on the bridge from a standing position and get up from it, you can attract admiring glances in gym which boosts mood and motivation.

Preparatory exercises

Attempts to make a bridge without proper preparation can end not only in failure, but also in injury. When performing this stance, sufficient flexibility of the spine is required, the strength of certain muscle groups and coordination of movements. Therefore, it is necessary to master the stance gradually, systematically performing special exercises, moving from simple to complex.

Consider the lead-up exercises to get on the bridge. Include them in your training program, and you will be able to master even the most difficult version of this stance.

This Not difficult exercise will help strengthen the muscles of the legs, lower back and buttocks.

Lying on your back, you need to put your legs bent at the knees slightly wider than your shoulders. Hands lie relaxed on the floor. Raise your pelvis as high as you can by arching your lower back and tensing your buttocks. At the same time, lean on your feet and shoulders, do not take your head off the floor, your neck should be relaxed, otherwise injuries may occur. At the top, hold for 1-2 seconds and lower the pelvis. Gradually increase the number of repetitions and approaches. When you can do 3 sets of 15-20 reps, move on to next step training process.

This exercise strengthens the muscles of the arms, back, and abs. Perform it from a sitting position.

Legs lie on the floor, straightened and parted slightly wider than shoulders. The palms rest on the floor slightly behind the body. Raise your pelvis and align your torso and legs in a straight line. At the same time, do not bend your neck, do not lower your head, look in front of you. If you can’t take this position, you can at first slightly bend your knees. Hold this pose for a few seconds. Achieve 3 sets of 10-15 reps.

Bridge with support

Having worked out the previous two exercises, you will sufficiently strengthen the necessary muscle groups, and you can try to stand in the bridge from the support. A fitball is suitable as a support; in its absence, you can use an ottoman or a low bench.

Sit on the floor with your back to the support, then, leaning on your feet and palms, move the middle of your back to the support. Put your hands behind your head and rest your palms on the floor, fingers pointing towards your shoulders. Legs bent at the knees are slightly wider than shoulders. The neck is relaxed, the head is down. Extend your arms and legs at the same time, breaking away from the support and bending. Try to straighten your arms and legs as much as possible and stay in this position.

When this stance is already easy to obtain, then you can already master the bridge exercise from a prone position.

classic bridge

Having learned to easily stand up on the bridge from the support, you can proceed to working out the rack from the prone position.

Starting position: lying on your back, feet stand near the buttocks shoulder-width apart, hands rest on the floor with palms on both sides of the head, fingers pointing towards the shoulders. With the effort of your arms and legs, push the body up and, bending in the back, try to straighten the limbs. After you have stood in the bridge, freeze in this position, and then return to the starting position. Practice the handstand until you have completed 15 reps on each of the two sets.

The correct technique for performing the bridge exercise must meet the following conditions:

The maximum deflection in the back, the body should take the form of an arc.
The arms should be straightened, palms placed under the head.
The pelvis should be as high as possible and be above the level of the head and shoulders.
The legs must be straightened, a slight bend in the knees is allowed.
Breathing is even and deep, should not go astray.

Even more impressive is the ability to stand on the bridge from a standing position. It will take a little more time to learn how to do a bridge from a standing position, but your diligence will be rewarded by the fact that you can add this acrobatic element to your arsenal.

To work out the bridge from the vertical rack, you need a free section of the wall. Stand with your back to him at a distance of a couple of steps. Raise your hands up, bend back a little and lean your palms against the wall so that your fingers are pointing down. Swing your hands down the wall while arching your back and lowering your head. In this case, you can bend your knees a little. Reach the maximum possible level, and, moving your hands up, return to the starting position.

Perform this exercise for 8 repetitions in two sets in each workout, trying to go lower each time. When you can easily reach the floor and climb up the wall from this position, you can try to make a bridge from a standing position without the help of a wall.

Start practicing this stance only when you have learned to confidently do it against the wall. You need to stand up straight, put your feet slightly wider than your shoulders. Raise your bent arms above your head and arch your back while bending your knees and bringing your pelvis forward for balance. The gaze is directed back. It is necessary to bend as much as possible and see the place of "landing" of the palms. If the maximum deflection is reached, and the floor is still far away, then ask someone to insure you by grabbing your waist. With your hands on the floor, straighten your legs and arms, and keep your balance. You can get up from the bridge by raising one hand and turning over to the side.

When you can confidently stand upright from a vertical position and can easily repeat this exercise without losing your balance, you can move on to final stage exercises to help you master the skill of getting up from the bridge.

Climbing from bridge to vertical position

Getting off the bridge to your feet is perhaps the most difficult thing. But if you've been training hard, developing your muscles and your vestibular apparatus, with a little exercise you can do it.

Standing in the bridge, try to transfer the weight of the body to the legs, for this you need to bend your knees and push your pelvis forward. You can “go” a little with your hands to your feet. Then, pushing off the floor with your palms and at the same time shifting the center of gravity forward, straighten up. This will require a lot of effort.

At the initial stage of mastering the rise from the bridge, a safety net is desirable. Have someone help you up with support at the waist. By understanding which muscles are involved in this movement, you will soon learn how to get into a standing position on your own.

Having mastered the technique of performing the bridge and lifting from it, work out this exercise to automatism and leave it in your training program. Regular execution bridge will bring many benefits to your health and beauty. But if this exercise is not performed regularly, then the acquired skill may be lost.

Hello, friends. How to stand on the bridge from a standing position is not an idle question. There are many nuances in the rules for performing this seemingly simple exercise.

We will deal with them today. And at the same time we will find out why this element is so important for our health.

Important, necessary and useful

You noticed? - in our gyms, no one does the bridge. Train or, download the press or - it's always welcome. And this one gymnastic element- No.

Meanwhile, the bridge is not only and not so much entertainment from childhood, but quite a serious exercise that

increased blood flow to the cartilage tissue between the vertebrae
works deep back muscles
expands chest
helps restore spine flexibility

And thanks to this, as a result:

salt deposits are reduced
excludes the possibility of displacement of the vertebrae
increases lung capacity
improves joint function and coordination

When performing the element, literally all the muscles of the body are involved: arms and legs, shoulders and neck, abdominal and chest muscles, knees and hips work.

But in general, the element perfectly strengthens the musculoskeletal corset, which protects spinal cord It is the second most important organ in our body after the brain.

A weak spine is a high risk of injury and displacement of the vertebrae, as a result of a bunch of diseases.

Thanks to the bridge, we stretch very well, and stretching contributes to weight loss.

See the benefits? So, hurry to the bridge!

The quieter you go, the further you'll get

However, there is no need to hurry in this matter, friends. If you are an untrained person, do not be friends with the flexibility of the spine - instead of benefit, there will only be harm. Initially, you need to properly prepare for the element.

And to begin with, let's study

The Four Rules of the Bridge

Smooth, deep breathing

The more evenly you breathe, the more accurate your technique.

Straight torso, maximally arched back

The muscles are weakened, the emphasis is on the limbs.

The pelvis is much higher than the head

If the buttocks are located below the pelvis, or even almost touch the floor, the position is incorrect.

Straight arms and legs

If possible, the limbs should be as straight as possible.

Preparation

This stage consists of one or two stages. Described below strength exercises you can skip it, but it's best not to.

Strength exercises

If you have never done this element before, experts recommend first training at least the knees, hips, waist and arms.

Do sit-ups, hanging leg raises, push-ups, do ab exercises.

And only when you are without shortness of breath, calmly and confidently, perform these simple exercises- move on.

Warm up

Second phase. Beginners can't do without it.

Warm-up includes exercises for the shoulder girdle, back, lumbar. Including:

Rotations with straightened arms in different directions.
Tilts of the torso with simultaneous stretching in the direction of the inclination of the raised arm.
Deflection of the back with the arms raised up in the castle - the body leans forward, the arms back.
Circular rotation of the body. The back is straight.
Exercise "cat" - standing on all fours, arch your back with maximum amplitude up and down.
"Crawl under the crossbar" - the crossbar is virtual. Imagine her standing on all fours. Arch your back, as if trying to crawl under this barrier.
"Basket" - lying on your back, grab your legs with your hands and, as it were, "grow" - raise your legs with your hands up.
Move your legs. Kneeling, alternately wave your leg, while bending your lower back.

We get on the bridge

Well, now it is finally the turn to start training your back.

And before you do it from a standing position, you should learn to climb it.

From a prone position

The execution technique is simple:

Lie down on the floor (mat).
Knees bent at the knees, heels next to the buttocks.
Palms at the very shoulders.
Leaning on our hands, we bend our back and try to get up.

On fitball

Let's call this stage "intermediate". It helps to improve the flexibility of the back.

Lie back on the fitball. Legs at shoulder level, pull your arms forward and down, trying to reach the floor.

"Intermediate" stages are also the ascent to the bridge from knees or from a large pillow. The rules for their implementation are approximately the same as in the case of a fitball.

From a standing position

And here it is, the moment when we came close to our cherished goal.

There are several ways to do this gymnastic element from a standing position.

Back against the wall

Stand about 80 cm from the wall, feet shoulder-width apart.

Raise your hands up and start leaning towards the wall.

Leaning against the wall, slowly go down it with your hands.

Having lowered to the floor, freeze in this position for a few seconds, then rise.

Hope only for yourself

Well, and also on the one who agrees to insure you for the first time.

It is carried out already without emphasis on the wall. You can first fall not on the floor, but on the bed.

The execution technique is the same as in the case of the wall.

At the same time, remember the main rule - you should go to the bridge with your hands. Not back and shoulders. Stretch your arms forward, lowering your torso down.

When you reach the floor, freeze for a few seconds, then rise.

Tip: the closer your legs are to your arms, the better - this way your bridge is as stable as possible.

Repeat several times.

Warm-up and rise option from a standing position

By exercising a couple of times a week, you will soon be able to easily stand on it without outside help and extra effort.

What to remember

The bridge is a great opportunity to train your back muscles, become stronger, more flexible, make your joints more functional and remove salt deposits. Also, it is an excellent stretch that promotes weight loss.
Get ready if you haven't exercised in a long time. Warm up well before doing it. Let a trainer, massage therapist or your friend insure you.
At the same time, remember - in case of problems with the joints, the spine, as well as other contraindications such as pressure, heart disease, stomach, you should never engage in such training on your own. In all these cases, a doctor's consultation is necessary.

Do you like this element, friends? Are you able to do it? Are the tips here helpful? Share in the comments! And with that I say goodbye to you. See you in new blog posts!

If you can’t bend forward and reach the ground with your hands or bend back when you see a wall, then you should definitely start doing special exercises that increase the flexibility of the spinal column. Otherwise, you may soon begin to feel back pain. In this regard, you should learn how to stand on the bridge. This gymnastic exercise will allow you to significantly improve the flexibility of the spinal column.

To find out the degree of flexibility of the spine, you should fix a label on the wall (door), placing it at the level of the shoulder joints. After that, you need to perform two movements:

Take a standing position with your back to the established mark at a distance of one step. After that, start bending back and try to see the mark.
Turn to the mark with your left side and, raising your straightened left hand, try to touch its mark. Perform on the other side.

If you can easily pass these tests, then your flexibility is at high level. If this is difficult for you, then the flexibility is average, and when you cannot perform the movements, it is bad.

Warm-up exercises in preparation for the bridge

Below we will tell you how to stand on the bridge, but before that you need to do a good warm-up to prepare the body.

Shoulder exercises

Fulfill rotational movements arms outstretched back and forth.
Bend in elbow joint one hand at chest level, with the forearm parallel to the ground. If you have bent your right arm, then begin to turn the body to the right, while twisting the spinal column. Then repeat on the other side, changing hands.
Bend your arm at the elbow and lift it up, placing your forearm behind your head. Start pulling with the other hand raised down, and after completing the exercise, repeat the exercise on the other side.
Lower your straight arms down and connect them into a “lock”. Then lift them up, simultaneously bending in the back and shoulder girdle.

Exercises for the lower back and shoulder girdle

The palms are on the hips. Start bending back, while throwing your head back.
tilting upper part body forward, stretch at the same time closed straightened arms parallel to the ground.
Close your hands and begin to tilt your body forward until it is parallel to the ground. Swing your straightened arms above the back of your head, tilting your torso forward and touching the ground with your hands.
The palms are on the back of a stable chair or the crossbar at waist level, and the legs are straightened. Sink your spine as low as possible.

Exercises for the muscles of the back

Legs and backs should be straightened and in this position begin to perform circular motions top corps.
The legs are straightened and located at the level of the shoulder joints. Perform side bends and at the same time straighten your arm, located at the top parallel to the ground.
Take a position on all fours and begin to arch your back up and down with the maximum possible amplitude, imitating the movements of a cat.
Without changing the initial position, imagine that a crossbar is installed in front of you near the ground. Perform the movement as if crawling under this bar.
Take a position lying on your stomach, clasping your hands at the back of your head and bend the upper part of the body in the lower back with maximum amplitude.
Without changing the initial position, stretch your arms forward, while closing your palms. Roll from hips to chest and back.
The starting position is similar to the previous movement, but the palms rest on the ground. Start arching your lower back by tilting your head back.
Take an emphasis on your knees and begin to perform swing movements with your leg, while bending in the lower back.

Most Common Bridge Mistakes

Now we will talk about the most common beginner mistakes, and then you will learn how to make a bridge from various positions. When shoulder girdle does not have sufficient flexibility, then the main support when performing the bridge falls on the legs. This is a very unstable position, as the weight of the body is distributed unevenly. Also in this case, the feet and palms are far enough apart and this increases the load on the muscles of the limbs.

When the bridge is done correctly, the limbs should be perpendicular to the back. To increase the mobility of the spinal column when performing the bridge, it is necessary to straighten the legs and arch the back. You can also sway slightly alternately in the direction of the palms and feet. As the mobility of the spinal column increases, you should gradually reduce the distance between the feet and palms.

How to stand on the bridge in a prone position?

Take a position lying on your back and place your heels in the buttocks area, bending your legs to do this. knee joints. The palms are located on the ground slightly above the shoulder joints, and the fingers are directed towards the body.

Straining the muscles of the legs, begin to lift the pelvis. After that, it is necessary to bend in the back, straightening the legs at the same time, as far as possible. Returning to the starting position, first the shoulder blades should touch the ground, and then the buttocks. Perform the movement several times.

How to stand on the bridge in a sitting position?

The legs must be bent at the knee joints, the back straightened, and the feet must be on the ground. Place the palm of your right hand on the ground and rotate your body slightly. Start lifting your buttocks off the ground, leaning on your legs and right arm. After that, describing an arc with your left hand, place your palm on the ground and stand on the bridge.

Returning to the starting position, all movements must be performed in the opposite order. As the flexibility of the spinal column improves, it will be useful to master the rollover from the bridge position:

The upper part of the body must begin to turn to the left, moving the right hand behind the left. After that, you need to place the left foot behind the right. As a result, you will find yourself in a position where your back is pointing up, and you are leaning on your hands and feet.
To return to the bridge position, you must simultaneously attach right leg and hand.

Having mastered this movement, start working on a coup in the other direction.

How to get on the bridge in a standing position?

If you have mastered the technique of performing the bridge in the prone and sitting positions, then you can learn how to stand on the bridge in the standing position. This is the most difficult exercise that requires good preparation. First you can train with wall bars Or just next to a wall.

Stand at a distance of about 80 centimeters from the wall, placing your feet at the level of the shoulder joints. After that, begin to bend back until touch with your fingers walls. Continue to bend over while fingering the wall. As a result, you should be on the bridge. Work against the wall until you master the technique of performing a bridge in a standing position.

After that, you need to stop using the wall and for this you should use the mat. It will also be very good if you are insured. It is necessary to become facing the person insuring you, placing your legs at the level of the shoulder joints. Start raising your hands, and at this moment a friend can already begin to insure you, holding you under your back.

Leaning back, it is necessary to maintain a second pause at the end point of the trajectory and, excluding sudden movements, stand on the bridge. To return to the starting position, you should push off the ground with your hands and straighten up. Do not give up safety net until you have fully mastered this technique.

Very often, when performing a bridge in a standing position, the same mistake is made - a movement is performed with the back and shoulder joints. You only need to move your arms to make a bridge. Also, often the bridge is performed only due to the movement of the back and the shoulder girdle is not involved at all in the work. As a result, you will not be able to fully extend your arms, and this will significantly reduce your stability.

How to properly warm up and make a bridge, you will learn from this story: