Bridge on the wall. How to make a bridge in a short time

Usually gymnastic bridge we learn how to do it in school. Well, how, we learn - some quickly and naturally get into it even from a prone position, even from a straight stand without any walls, others try to shove an unyielding body into the desired position, and still others, the most unlucky and stubborn, also get injured in the process.

Just four years ago, gymnastic bridges as a lead-in exercise were of interest only to dancers, and even a narrow group of the population, striving to bench press more than their own weight. Today, the bridge is promoted by almost every sports public. Yes, the ability to perform it is an indicator of the flexibility of the spine, shoulder and hip joints, and an indirect indicator of the youth of our body. And if you are afraid, you still need to make a bridge, but ... This is one of the most traumatic exercises for an amateur, and you should not “push” your own body into the bridge at all costs.

Why is it not given to everyone

The most important thing to understand before doing all the popular exercises is that not everyone is given. Someone for years cannot shake more than 40 kg, someone cannot pull himself up, and someone cannot stand on the notorious bridge. Which is perfectly normal if this someone does not make a living teaching yoga and pole dancing. In general, a full gymnastic bridge in an independent performance is contraindicated until:

you cannot, in a straight stance, with a straight back and a not bent thoracic spine, raise straight arms up and take them back so that the line connecting the palms goes at least 2-3 cm further than the top of the head;
you are not able to lift a light stick with a slightly wider than shoulder-width grip and take it behind your head;
you cannot bend your lower back backwards and pull your pelvis up to your shoulder blades just by lying on your back.

These are mobility restrictions, they are the same for children and adults. Those who want to know how to teach a child to make a bridge should take this into account. If this is the case, you need to do lead-up exercises and return to the bridge only when the restrictions cease to be such. If the matter is complicated by the presence of hernias that blew in the spinal column, as well as arthrosis of the main working joints, it is worth consulting with a doctor regarding the possibility of training a bridge. The same applies to injuries of various origins.

Warm up and warm up

In the process of performing the bridge, not only increased joint mobility is required, but also the preparation of muscle tissues and fascia. If you are doing strength training in your spare time from bridges, and / or doing serious amounts of cardio, you should start not with stretches in the spirit of school physical education, but with a joint warm-up and myofascial relaxation.

The complex can be like this:

8 rotations clockwise and counterclockwise with the wrists, then - eight with the hands gathered in a finger lock, then - rotation of the elbows clockwise and counterclockwise, arms to the sides, circles with the shoulders back and forth, lifting and lowering the thoracic spine, circles with the pelvis, deep squats without weight in full amplitude, forward bends with a straight back and maximum flexion in hip joint, circles with feet with a weightless leg;
separately, a complex of head rotations and lowering the chin to the chest should be performed;
then you need to take a foam roller or a hard ball and “roll” the calf muscles, rear surface hips, back sacral department to the cervical, front surface of the body and separately - triceps, quadriceps, hips and shoulders;
after that, you can perform about 10-12 minutes of light cardio in any available format to improve blood circulation and increase body temperature.

half-bridges - that is, the separation of the spine and pelvis in the supine position, the heels are brought to the buttocks, resting on the shoulder blades, then - exit to the shoulders, the head lies on the floor, and the heels - rest on the floor;
deflections in thoracic region- from a prone position, you need to collect the shoulder blades and, as it were, lower them into the back pockets of the trousers (push towards the lower back), while the pelvis remains on the ground, and the lumbar and thoracic regions come off the ground;
squats with a light stick behind the head - perform a normal weightlifting jerk (dynamic lifting of a light stick behind the head and a deep squat, literally “buttocks to the floor”) and, stretching pectoral muscles and lowering the shoulder blades to the pelvis, try to get the stick behind the head.

All exercises are static, fixation should be kept from 40 to 120 seconds, perform 3-4 sets of each.

The so-called exercises for the development of flexibility of the spine

Strictly speaking, the spine cannot be inflexible. If you have pain in certain areas and there is no way to bend yourself into a bridge, the reasons can be very different:

hernias and protrusions that you do not know about. Yes, this happens to most adults, someone blames Not correct posture and weak muscles, someone - on deadlift, performed in a rebound from the platform, in general, neither athletes nor those who despise sports are immune from this. If there is a stabbing or aching sensation near one or two vertebrae, arms and legs become numb, and there is discomfort when running and walking, you should consult a doctor, and do not do bridges at home;
little mobility in shoulder joints. If the hands behind the back with a straight back do not start in any way, you should develop mobility in the shoulder joints, and not “flexibility of the spine”, any training should begin with a joint warm-up and mobilization of the shoulders;
weak back extensor muscle. It is the same for everyone who does not pull the deadlift, and does not do inclinations with a barbell;
atrophied latissimus dorsi and rhomboid muscles and a “round” habitual posture of the back, that is, “office posture”;
curvature of the spinal column - the reason here is not the "inflexibility of the structure", but the uneven development of the muscles of the back and legs, which can significantly affect the biomechanics of movement, and complicate the bridge with a raised leg;
arthritic changes in the joints (here, unfortunately, there is nothing special to be done, if you stubbornly want to do it - do it more warm-up, and if you follow the classic recommendations, sign up for swimming and massage);
banal fear of "breaking your back";
changes in the thoracic-lumbar fascia, they are called in sports medicine"knots of tension", they appear due to too active strength training. The nodules can be kneaded with a roller for self-massage, or periodically go to the massage therapist.

Complex for shoulder joints

Rotations

Stand up straight and rotate the heads of the shoulders back to the shoulder blades, making a very slow movement, literally 12-15 even counts. Repeat 9-15 times, then work back. The pace must be such that one set of rotations takes at least one minute.

Spins with straight arms

Remember the exercise with a light dough stick? You do the same, but without the stick. The goal is to bring the shoulders as close to the ears as possible. We start the rotation from straight arms, lowered along the body, bringing them in front of the body, and winding up behind the head, and then lowering them along the same trajectory in front of the body.

Rope spins

The same option, but in the hands wide grip we take a rope or a rope, the grip is 20-30 cm wider than the shoulders, the amplitude is comfortable, but the goal is again not to bring the shoulders to the ears.

Traction rubber shock absorbers in front of

We attach the shock absorber to a hook at chest level and pull it to the face, with the elbows as far behind the back as possible. This exercise is enough to do in 3 sets of 15-20 times at an average pace.

Exercises to Correct Weak Back Muscles

If the reason for the lack of a bridge is the weakness of the latissimus dorsi and rhomboids, it is necessary to master (these muscles work as stabilizers), pulling up on the horizontal bar and pulling the barbell or dumbbells in an inclination to the belt. Exercises should be done in power mode for 5-6 repetitions, followed by hypertrophy, that is, in 8-12 repetitions.

Technique of execution of various bridges

From a sitting position

It is necessary to sit on the floor on the buttocks, feet at the pelvis, start with a deflection in lumbar and placing the hands behind the head, take the emphasis with the hands and tear the pelvis off the floor. Despite certain aesthetic advantages (can be used in some types of dance, for example), this is biomechanically the most wrong and dangerous view bridge. It causes a lot of compression in the lumbar region, and it is safer the faster you can raise the pelvis off the floor. In general, the option is not recommended for beginners.

A variant of this bridge is the sit-on-gym bridge. In this case, you should sit as vertically as possible, straight, so that the pelvic bones are in a plane perpendicular to the floor. After this, relaxation of the abdominal muscles and a strong deflection in the lower back are performed. Then we lower our shoulders onto the bench, and arch our back upwards, the support is performed by the shoulders. If this bridge is made for the needs, you should actively "bring" the pelvis with your feet to the shoulder blades, after the position of the bridge is accepted. No need to make sudden movements, this is not useful.

Important: do not make bridges on narrow and slippery gymnastic benches. Cover standard hall equipment with a terry towel to ensure the stability of the body position and make sure that the shoulder blades do not slip off.

From a prone position

Starting position - as for straight twisting, you need to lie on your back and place your feet at a distance of 2 feet from the buttocks. Put your palms behind your head, take the emphasis with your hands and raise your pelvis up, arching your back.

You need to get up from the bridge smoothly, carefully performing the sequence of movements in reverse order. You should not accelerate, and even more so, fall on your back.

Learning to get up on your hands from the bridge is even more difficult. To do this, you must, in principle, already be able to stand on your hands. Beginners are advised to stand with their heads to the wall in the bridge, and throw one leg at a time on the wall, while using the help of the insurer.

From a standing position

Another option, not intended for a beginner in principle. Stand up straight, push your pelvis forward, put your hands behind your head and, pushing your pelvis forward, lower them to the floor. The deflection should be deep, and the position of the palms and feet should be such that it is stable.

Important: you should not train the bridge more than 2 times a week. If you are doing strength training, it is logical to do it at the end of a bench press workout, since after pulling or back exercises, it is unlikely that you will be able to properly collect the shoulder blades and make a good deflection of the spine.

In yoga, the bridge on the elbows is practiced, this is when the deflection in the thoracic and lumbar region allows you to bend so that you put your forearms, and not your palms, on the floor in the bridge. It is correct to master this bridge after sufficient mobility has been achieved in the so-called fish pose, a deflection in the thoracic region in the supine position.

Typical beginner mistakes

Beginners usually perform bridges without a warm-up, trying to learn quickly, and, even more so, without increasing the amplitude in the joints. Stretching is not an easy load, you need to warm up before it, otherwise the benefit is lost. This is the biggest mistake.

In addition, you should not do "springs" throughout the entire range of motion, especially when performing the bridge from a standing position. Ballistic stretching is harmful to the joints in principle, and in this version can lead to serious injury. Lead-up exercises should not be neglected. But if the mobility of the joints is normal, and the bridge still fails, it's not about you and not about the bridge, but that the feet or palms are not standing correctly. Try a wider or narrower stance to improve core stability in the exercise.

And the most important mistake is haste, attempts to “sit on the splits in a month, stand on the bridge in a week”, and in general, almost complete the CCM in gymnastics in 2 days. All these girls from beautiful pictures walked to the bridges with a relaxed expression for more than one month. Be patient and develop the body in a comprehensive manner, and you will definitely achieve your goal.

The article was prepared by Anna Tarskaya (trainer, nutritionist)

The bridge is made mostly by girls. This is one of the basic figures in gymnastics. It is made by those who are engaged in dancing, gymnastics and used in various productions. The bridge looks very nice and impressive. You can do it from a prone or standing position. However, it is very difficult to do it right away. To do this, you need to train and be in good shape. physical form. In addition, every time you need to do a warm-up. For everything to work out, you need to choose the right set of exercises. With their help, you can develop and prepare the muscles of the shoulders and back. As a result, the desired results can be achieved. If you want to do a bridge from a standing position, you first need to master the technique from a prone position. You can only get up when your body is well prepared.

Learning to stand on the bridge - the initial stage

So, to get up on the bridge, you need to master a few movements. First, direct all your strength to mastering the exercises that are done in the prone position.

Lie on the floor on your stomach with your arms outstretched. After that, raise your legs and arms at the same time so that your back arches. Knees and elbows should be straight. You need to try to hold out in this position for at least a minute. Now you can lower yourself to the starting position. Such actions must be repeated several more times.
IN next exercise you need to roll over on your back. The arms should be straightened along the body, and the legs should be bent at the knees. Now start lifting your pelvis as high as you can and lower yourself onto your back. Hold in an elevated position for 5 to 10 seconds.
Get on your knees so that your feet are shoulder-width apart. Begin to gently bend back so that your hands can reach your heels. The back should be kept elongated, and the head should be tilted back.
Get into a prone position and place your hands on your ankles. Now you need to raise your head, legs and chest simultaneously. Accordingly, you will bend. It is necessary to linger for a few seconds and lower to the starting position.
if you have gymnastic ball, then you can practice on it, lying on your back.
You need to lie down on your stomach again. In this case, the hands should be placed at the level of the hips. Now you need to arch your back and at the same time bend your knees. You have to get your socks up to your head. You need to linger in this position for a minute, and then lower back.
Now you are well prepared and warmed up your muscles. You can try to stand on the bridge while lying down. To do this, lie on your back and bend your legs and arms. In this case, the elbows should look up. You need to bend and straighten your legs and arms, standing on the bridge. Try to stay like this for a few seconds, and then come back. Gradually, the task can be complicated by moving the hands closer to the legs.

By learning to perform such exercises, you will strengthen your back muscles well. This will prepare them for the standing bridge. Take this process seriously and try not to make sudden movements. All bends must be performed smoothly.

Only when everything works out for you can you move on to next step- make a bridge from a standing position.

Making a bridge while standing

Making a bridge while standing is more difficult, so you can only start it if you are confident in your abilities. The following exercises will help you:

The basis of the exercises is constant training. You need to spend them every day, devoting enough time to this.
An ordinary wall will help to master such a bridge. Of course, ideally, use the Swedish wall, but not everyone has such an opportunity. You need to approach the wall with your back at a distance of about 80 cm. Your feet should be shoulder-width apart and your arms raised up.
The next step is to lean back. You need to touch the wall or rails with your fingers wall bars.
Moving your hands along the wall or slats, try to go lower and lower and gradually reach the floor. This will be the real bridge. Without making sudden movements, come back with the same hand over. Take a break and repeat this exercise.
After you are confident in doing the bridge with the help of the wall, you can do the same without it. It's good to have someone back you up first. You need to lean back, straightening your arms and making a bridge. At this time, the other person should support you under your back, standing in front of you. After being in this position for a few seconds, you need to go back.
Once you are good at bridging with support, you can do it without assistance.

When you want to perform a bridge from a standing position, do not neglect the warm-up. Untrained muscles can bring you painful and uncomfortable sensations.

You can quickly master this process with the help of video tutorials. Professionals in this business will be able to give good tips and help you master this activity better. In addition, you can work with professional trainer. With good flexibility, you will be able to perform the bridge without difficulty.

In order for the bridge to look beautiful and elegant, you need to try to straighten your elbows and knees. Place your feet straight so that they are parallel to each other. At the end of the exercise, you can straighten your legs a little, while stretching.

The bridge is an exercise familiar to many from school: once we all did it in physical education classes.

Of course, at the age of 10-12 it was easier for us to get on the bridge than now, when we have grown up: it is no secret that children are much more flexible than adults. After all, it is not without reason that good stretching and flexibility are associated with youth and good health.

That is why it is especially impressive when a woman in her 30s can easily, without any effort, do a handstand and stand on the bridge.

But the problem is that only a well-trained person can perform it correctly, without causing harm to the back.

How to make a bridge in 3 steps

If you have never done fitness or have been doing exercises without paying attention to exercises for the back and stabilizing muscles, you can do the bridge only after at least three weeks of special training.

At the same time, you must be healthy - a person with problematic back or after an injury, our intensive complex will not work.

For simplicity, we will refer to the week as a "step".

Expert comment

Victor Sychev, director of the "Group programs" direction of the network of fitness clubs "Fitness Territory", master of sports in gymnastics, master of Sport international class in sports aerobics

“To perform a bridge, it is very important to have good stretch, strong muscles of the arms, back and abs. To strengthen the back, I advise you to visit the pool.

If there is no pool, they will help you strengthen your back. special exercises for the back. Work out the stabilizer muscles - those that are responsible for correct posture, toned belly and improve balance - you can use the classic bar. It will also help strengthen your hands.

Also, basic strength exercises - twisting and push-ups will be very useful. Well get rid of excess weight and thus facilitate the implementation of the bridge, moderate-intensity cardio training will help you: running, brisk walking.

Step 1

Start preparing for the bridge with the usual 20-minute gymnastics in the mornings or evenings after work: with its help, you will make the body more flexible.

First, warm up by running in place for 5-10 minutes. Next, perform such a complex: rotations with your arms, then with your hips. Lean forward, then back. Arch your back as much as possible, but be careful if you have pressure problems: do this exercise without too much zeal.

Shoulder bridge. Lie on your back, stretch your arms along the body, bend your knees. Raise your hips off the floor so that your hips, stomach and chest are in the same plane (see photo). Lower your hips to the floor. Repeat the exercise 15-20 times.
"Swimming" on the stomach. Lie on the floor on your stomach. Pick up light dumbbells (500 g each) and pull them forward. Now slightly raise your hands off the floor, bring them back, as if you are swimming. Feet can be slightly off the floor. Try to work the muscles of the back, bending back. Return your hands to the starting position forward. Repeat the exercise 10-15 times.

At the end of the workout, sit on the floor and stretch to the feet, then do a couple of stretching exercises.

Step 2

In the second week, do all the exercises listed above, adding to them the classic plank to work out the stabilizing muscles.

Photo: shutterstock.com

Plank. Get into a push-up position with your arms shoulder-width apart, feet together, heels off the floor. Make sure that the hands form a right angle with the wrists. As you exhale, tighten your abs and straighten your body along the floor line (to do this, mentally imagine that a straight steel string is stretching through your crown). Relax your shoulders, face down. Hold this pose for 60 seconds (or as long as you can). Take a break and repeat the exercise 2-3 times.

Trainer's Tip: If you are well prepared, hold the plank for 2 minutes or 3 sets of one minute, if you hold more, you can increase the time.

Step 3

In the third week, do exercises to strengthen your hands - push-ups.

Photo: shutterstock.com

Push ups. Rest your palms on the floor, hands strictly under your shoulders. Bend your elbows and lower your body as close to the floor as possible, then straighten your arms again. Repeat the exercise 10-15 times. If it's hard for you, do the exercise with your knees on the floor.

Final: making a bridge

After three weeks of preparation, you can try to make a bridge. The easiest way to do this is from a supine position. So.

Lie on your back. Bend your knees and place your feet about 20 cm from your hips. Legs - shoulder width apart. Bend your elbows, raise your elbows up, and rest your palms on the floor.
Pushing off with your arms and legs, tighten your abs and lift your hips up. The back is arched. Ideally, arms and legs should be as straight as possible. This is the classic bridge.
Get down on the floor, bending your arms at the elbows, and your legs at the knees.

Often it seems to us that the performance of certain acrobatic and sports elements- it's a simple matter. However, behind the imaginary lightness are years of training, work and daily struggle with your body. The secret of beauty and grace is in practice, perseverance and good stretching. The familiar “bridge” exercise is no exception.

Getting ready to take the bridge

How to learn to stand on the bridge? First, never try to do it yourself. The result will either not satisfy you, or you risk completely crippling yourself and getting injured. To properly and confidently stand on the bridge, prepare for this step by step, each time going to new level in the exercises. Take your time.

To stand on the bridge, we need some features of our body. First of all, a flexible and mobile spine. With a sedentary lifestyle, the vertebrae stagnate and become "wooden". Add to this sedentary work in the office, overweight, diseases of the joints and back.

In this case, it is better to devote the first classes to stretching and flexibility of your body. Otherwise, the joints and vertebrae will not succumb to the desired postures. Further training can be directed to strengthening the muscles of the back and abs. A good and strong back is the key to balance in the “bridge”.

Muscle stretching and strengthening

It is best to start with basic stretching exercises. These are twists and bends down so that the spine is stretched. Try to reach the floor with your hands. Perform the exercise without sudden movements. Press your stomach into your legs and slowly return to a standing position. Repeat 5 times.

Another exercise to strengthen the muscular frame. Sit on the floor, spread your legs wide and stretch first one, then to the other foot, touching your legs with your stomach. Then stretch to the middle of the floor. Try to keep your spine straight. Freeze in this position for a few seconds, then repeat the exercise 8-10 times.

Strength exercises for endurance and strengthening

A good effect in strengthening the muscular frame of the back and the press is given by twisting. They train the muscles, while stretching them, making them flexible. It is best to perform twisting on flat surface. Lie on your back, bend your legs at the knees. Keep your hands behind your head. Rise up. In this position, turn to the left, then to the right. Try to touch your knees with your elbows. It is necessary to work with the body, straining the muscles of the abdomen, and not the neck or arms. It is better to repeat the exercise up to 12 times.

Yoga will help prepare you to learn how to stand on the bridge. As you know, yoga has good exercise for stretching, flexibility and muscle endurance. This is the so-called "hill".

To do this exercise, get on all fours, it is important to stand straight. The floor should be a good support. Next, you need to raise your lower back as much as possible, stretching your pelvis up. The neck is relaxed at this point. Bend the spine and try to stretch the press to the legs. Don't bend your knees.

You will feel flexibility throughout your body. There will be a feeling of lightness, the body will be stretched and strengthened. It is better to repeat the “hill” several times, freezing in one position for a few seconds. Remember that yogis are also accustomed to breathing evenly and correctly. Oxygen nourishes muscle cells.

Another strengthening exercise - also on a flat surface. It is advisable to lie on your back. Bend your legs at the knees. Hands at the seams. Chin - pull down to properly stretch the cervical vertebrae. In this position, do not rush, but calmly raise the pelvis. Everything else does not come off the mat. Only the back and belly work. In no case do not make sudden movements, everything is moderate. Similarly, gently lower the pelvis and back. In this exercise, try to bend the spine as much as possible. Repeat it several times, remembering to breathe.

After the above exercises, you will already be prepared to perform the bridge itself. First, try to do it from a lying position. The rug or floor should be comfortable and non-slip. Otherwise, you risk falling. Shoes and clothing can play a role. They should also be comfortable and non-slip. Professional acrobats, performing the bridge with bare feet, even use special talcum powder.

Be careful with your spine, do not immediately demand excellent results from yourself in becoming a bridge. Do this gradually, gaining height.

You will soon realize that the bridge is given to you effortlessly and does not cause discomfort. This means that you are doing everything right and have achieved desired result while strengthening your muscles and vertebrae.

Next, you can begin to practice the bridge from a standing position. Here it is important to keep the balance of the body when performing the exercise. Start doing it with the help of loved ones, let them insure you, after which you can move on to doing the exercise yourself. As you can see, to learn how to stand on the bridge, you need patience and desire.

Before getting up on the bridge, it is necessary to stretch the muscles of the shoulders and back. Later, you can quickly perform the exercise without much warm-up, but for this it should become simple and familiar to you. Newcomers to gymnastic exercises definitely need to warm up.

To successfully complete the "bridge" you need to master the exercises that develop the flexibility of the back.
Spinal Flexibility Exercises

Exercise number 1. Lie on your stomach and stretch your arms up. Raise your arms and legs at the same time above the floor, bending as much as possible. Keep your knees straight. Hold this position for 30-60 seconds, lower yourself, relax your body. Repeat several times.

Exercise number 2. Lie on your back with your knees bent and your arms extended along your body. Raise your pelvis as high as possible, after 5 seconds, gently lower yourself onto your back.

Exercise number 3. Get on your knees, place your feet hip-width apart at a right angle to the floor. Slowly arching your back and arching your head back, reach your heels with your hands.

Exercise number 4. Lie on your stomach and, having risen and bent over, grab your ankles with your hands. Raising your head, chest and legs, bend further. Stay in this position for a few seconds.

Exercise number 5. Try to make a "bridge" on the fitball. Lie on your back on a gymnastic ball, put your feet shoulder-width apart and try to reach the floor with your hands.

Exercise number 6. Lie on your stomach, with straight arms lean on the floor at hip level. Now, bending your knees, arch your back, trying to press your head to your heels. Fix the position for 30 seconds.

How to make a "bridge" from a prone position

Lie on your back. Next, bend your legs and arms, placing your hands close to your shoulders and pointing your elbows up. Straightening your arms, legs and bending in the lower back, try to stand on the “bridge” from this position. At the moment when you feel that you can’t bend further, linger in this “limiting” position for you for a couple of seconds.
When the exercise becomes good, you can make it more difficult by moving your hands as close to your legs as possible. You can also swing back and forth in the “bridge” position.
How to get on the "bridge" from a standing position

Try to do flexibility exercises daily. When you are good at getting up on the gymnastic "bridge" from a prone position and linger in this position, try to stand on the "bridge" from a standing position. Use for this Swedish wall or free space near the wall.

Stand with your back to the wall at a distance of about one step, put your feet shoulder-width apart, raise your hands up. Lean back from this position until you rest your hands on the wall. Lean further, moving your fingers along the wall or steps of the Swedish wall until you lower yourself to the “bridge” position. Hold for a while in this position, then return to the starting position, moving your hands along the wall in the same way. Practice doing this exercise until you get it right.

Getting up on the “bridge” from a standing position without the help of a wall is most correct on a gymnastic mat. At first, it is advisable to use the help of someone who will insure you. Stand facing this person with your feet shoulder-width apart, raise your arms up and lean back. Your assistant can secure you by supporting you under your back. Hold in the “bridge” position and, pushing off with your hands, return to the starting position.