How to do a bridge exercise. Developing flexibility: how to learn to make a bridge

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 By 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 very useful will be the basic strength exercises- twists and push-ups. 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.

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 that is located between the vertebrae
is working on deep muscles back
expands the 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. You can skip the strength exercises described below, but it’s better not to do this.

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.

The warm-up includes exercises for 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!

The question of how to stand on the bridge from a standing position is of interest to many, because not every person can perform this exercise. At first glance, it seems elementary, but if you try to do it yourself, then problems arise. Before making a bridge, you need to pay attention to your own physical training. In order to stand up and not become the owner of unnecessary problems, you should develop flexibility and increase tone.

Why is spinal flexibility lost?

How to get on the bridge from a standing position will be discussed below, but first you need to figure out why many people lose flexibility. Modern urban residents do not heavily load their own spine, since it performs only a supporting function. Because of this, the cartilage of the discs quickly coarsens, the ligaments grow, and then the mobility of the vertebrae decreases.

Even in the absence of sharp and stabbing pains, bending forward or backward can be very difficult. If there are even the slightest problems when leaning forward and you can’t reach the floor with your hands due to pain in the lower back or spine, then it’s time to start exercises that help restore flexibility.

Flexibility test

In the presence of the above symptoms, it’s better not to even think about how to make a bridge, because first you need to deal with the main problem. There is a couple good ways to test the flexibility of the spine:

A mark is made on the wall, located at shoulder level. A person should stand at a distance of one step from the wall and, bending back, try to clearly see the mark.
Another mark is placed on the same wall, but a couple of centimeters higher than the previous one. Being all at the same distance from the wall, you need to turn to it with your right side and reach the mark with your outstretched left hand.

In the event that these movements did not cause any difficulties, then everything is in order with flexibility. If you had to make a little effort, then it is recommended to perform simple exercises to improve flexibility. And if you fail to pass these tests, then the spine urgently needs help.

Exercises

Fortunately, there is never a problem with how to get on the bridge at home. This does not require optional equipment and some special skills, you should devote only 10 minutes a day to improve your own health. A simple set of exercises will help develop flexibility:

and stretched out on the floor, you need to take a deep breath and exhale, and then raise all the limbs as much as possible. This will require you to bend as much as possible and try to tear your hips off the surface at least for a while. In this position, it is recommended to hold out for a minute, while breathing should not be jerky.
Turning over on your back, you need to rest your feet on the floor, and stretch your arms along the body. From this position, it is necessary to raise the hips as high as possible and fix for literally 5 seconds, and then slowly return to the starting position. The number of repetitions is from 10 to 20.
Spreading your knees shoulder-width apart, and placing your hands on your hips, you need to stretch up with your whole body, and then lean back and grab your heels with your hands. On a slow exhalation, you should bend your lower back, as well as the thoracic spine and take your head away. In this position, you need to stay for about 30 seconds, but at the same time, the emphasis should not be on the heels, but on the legs as a whole.

First steps towards the goal

Before you stand on the bridge from a standing position, you should try to go into this stance more simple ways. First you need to get up from a prone position. This is the simplest option, since it is performed in just 2 elementary steps:

Lie on your back, pull your heels to your buttocks, and place your palms above your shoulders and rest on the floor (fingers should be turned towards the body).
Leaning on the feet and palms, raise the pelvis and bend in the back, straightening the legs as much as possible.

The next step will be the bridge from a sitting position. It is done as follows:

The legs are bent at the knees, while the feet are clearly fixed on the surface, and the back is straight.
The palm of one hand is placed back and turned slightly towards the body.
Emphasis on the hand and feet, the buttocks come off the surface, after which the second hand describes an arc and falls to the floor.

The gymnastic bridge is one of the most common exercises for the development of plasticity, flexibility, and the prevention of back diseases. It's rare these days, except in some stretching classes.

Gymnastic bridge: video

Exercise rules

Perfect correct execution bridge exercises are available with good flexibility and a sufficient level of fitness. So, the main points of this execution of the bridge:

Arched back. As it does not “cut” the ear or eye of experienced strength athletes, but in the context of flexibility exercises, it is the maximum convexity and concavity that are indicators of progress;
The head and shoulders should be lowered below the line of the buttocks, which again characterizes the level of plasticity;
Limbs clearly fixed on the floor - palms and feet should not come off the floor, they should not be held on the surface by force, the position of the body should be as comfortable as possible;
The palms should be shoulder-width apart from the feet. Of course, such a result cannot be achieved in a week, but if you set a goal and practice regularly, then nothing is impossible;
The weight of the body is evenly distributed between the legs, back and arms. You can’t keep yourself only at the expense of your back - this can lead to injuries, pain, and it looks ugly;
Measured breathing without delay.

Description of the exercise

The active development of sports, the emergence of many new exercises, the priority on strength and muscle volume, and not on plasticity - all this has practically replaced such a legendary bridge from the arsenal of trainers.

How to make a bridge correctly beautifully and plastically

The main rule when performing a gymnastic bridge is the smoothness and clarity of movements. No need to make sudden movements, try to jerk down below the usual level or “fold” with an effort, pulling your legs up to your head. All these moments can lead to injury or damage, pain.

The regularity and ease of movement during the execution of the bridge show not only the level of mastery of the technique of execution, but also developed flexibility, a sense of balance, give additional elegance and aesthetics.

It is not difficult to make a bridge correctly, the ideal version of the execution technique is described above. For a beautiful performance, you just need to add smoothness and slowness, as well as fixation in the final position.

The benefits of exercise

Simple at first glance, the bridge exercise has many positive aspects for health and appearance:

For the most part, our daily activities are related to sitting at the workplace, driving, cooking, cleaning, and so on - all these moments are associated with a rounding of the spine, leading to the appearance of a stoop of the back and shoulders, which does not look very aesthetically pleasing. The bridge allows the muscles to arch back, stretch, eliminate problems with the intervertebral discs due to poor blood flow in this area, and also return good posture and straight shoulders;

The bridge trains many muscles. First of all, deep back muscles are trained - rectifiers, the so-called columns. They serve as the main and support for the spine. In addition to them, they are involved to varying degrees gluteal muscles, biceps femoris, muscles of the upper body (shoulders and arms).
Performing this exercise allows you to stretch almost the entire body at one time - the quadriceps of the thigh, the abs, the pectoral muscles, even the neck. This is an excellent prevention of osteochondrosis cervical spine, which most of the modern generation suffers from due to sedentary work;
The development and strengthening of the back muscles allows you to improve performance and duration strength training, which is especially important for athletes who regularly perform back exercises with weight (dumbbells, barbells);
During the deflection of the upper part of the body, the chest “opens up”, which has a positive effect not only on posture, but also on the work of the cardiovascular system, and also facilitates breathing;
Regular tilts upside down develop the vestibular apparatus, activate the flow of blood and improve the blood supply to the vessels of the brain;
The smallest, but still pleasant moment is the effectiveness of the correct execution of the bridge in gym will definitely attract the admiring glances of all those who do not know how to do it.

Harm and contraindications

Despite the many positive aspects of doing the bridge, this exercise also has several contraindications:

headaches, migraines, high blood pressure. Due to the increased circulation, the bridge may aggravate;
diseases of the spine;
diseases of the gastrointestinal tract;
pregnancy.

How to get on the bridge - video tips

For a better understanding of the technique of execution and setting of hands and feet, you can use several videos. This selection will allow you to understand the details, consider options for implementation by different people, note for yourself some important points- all this is very helpful for beginners to train.

Lead up exercises

No one can immediately take and make a bridge, because the exercise is quite complicated and requires developed muscles back, legs, arms, excellent coordination of movements and great flexibility. To develop all of the above, there are simpler exercises in the format of a lightweight bridge, regular execution which brings us to the required level of preparation. These exercises are called - leading. Let's consider them all in order.

Shoulder bridge (glute bridge)

This exercise is also called glute bridge”, because it purposefully develops the gluteal muscles.

Glute Bridge

To perform the bridge exercise from a supine position, you must:

lie on the floor;
bend your knees, placing them straight;
raise the pelvis as high as possible from this position, leaning on the shoulders and straining the gluteal muscles and biceps of the thigh;
maintain a deflection in the back, as if pushing the pelvis up;
do not take your feet off the floor;
fix at the top for a couple of seconds.

The level of mastering the exercise can be assessed in the number of approaches and repetitions performed - when you can do 3 sets of 20-30 times, then feel free to move on to training the next version of the performance.

Reverse plank

Sometimes you can hear another name "direct bridge".

The execution technique is as follows:

basic position - sit on the floor, back straight, legs apart slightly wider than shoulders, emphasis with hands on both sides along the body, palms parallel to the legs, looking towards the feet;
we tear off the pelvis, straightening the body in one straight line - the head, chest, pelvis, legs;
stay in this position for a couple of seconds.

Reverse plank with straight arms

This description ideal option. As a rule, at first, muscle strength is not enough and several indulgences can be made:

if it is very difficult, then we start the basic position by sitting on our knees, resting our palms back and lifting the pelvis from the calves / feet;
if the skill is a little lacking, then a slightly lighter option is legs slightly bent at the knees.

The advantages of this exercise compared to the glute bridge in training arms that are not involved in the previous exercise, and a greater load on upper part corps. This performance allows you to better prepare your arms, shoulders and chest for more complex exercises.

When the number of repetitions in the approach reaches 30 or exceeds it, you can start training in the next version of the bridge.

Exit to the bridge from the bench

To perform this type of bridge, you will need a bench, a cabinet as high as a stool, or another stable object.

The sequence of actions is as follows:

sit straight, straighten your legs in front of you shoulder-width apart, rest your hands on the edge of the support so that your palms look forward to your feet;
we lower the body onto the object so that the shoulders lie on it, while bending the legs at the knees, the feet are completely on the floor;
we move our hands behind the head so that the palms lie completely on the stop, the direction is the same - to the feet;
due to the strength of the arms and shoulders, we tear off the body from the support, arching the back as much as possible, the neck is relaxed;
the return to the starting position is smooth - first the back falls, then the shoulders, the head and arms return to the starting position.

The required level for the next format is the same as in the reverse plank - 30 or more repetitions in each set.

half bridge

The execution of the “half-bridge” option is similar to the bridge from the bench, but with a new level of complexity.

Again, you will need a low, stable object (ideally, a fitball), the steps are as follows:

we sit on the floor, with our backs to the subject;
using your legs and arms, bend over the support so that your back lies on the surface, while remembering the location of the legs and arms (feet and palms are completely on the floor, knees are slightly bent, the position is stable and comfortable);
with the effort of the hands, we tear off the body from the support and fix for a couple of seconds in the same position as on the bridge from the bench;
slowly return to the starting position.

The number of repetitions does not change - when it becomes possible to perform 3 sets of 30 repetitions, you can finally move on to the next, most important, stage.

classic bridge

Confident execution of the previous exercise allows you to move on to the last and final option - the classic gymnastic bridge from a prone position.

Technique:

lying on your back, legs bent at the knees, emphasis on the feet;
we put our hands behind our heads at a comfortable distance for a full stop, palms are directed towards the feet;
we tear off the pelvis and shoulders from the floor, arching the back as much as possible;
ideally, the pelvis is higher than the head and shoulders, the legs are as straight as possible at the knees or slightly bent;
we fix at the top point for a few seconds;
smooth return to the prone position.

To consolidate the technique of performing the classic bridge exercise and develop all groups of muscles involved, it is necessary to achieve 3 sets of 20 repetitions on average.

Climbing up and down the wall

The initial variant of the complication of the classical bridge is the bridge along the wall. To do this, just find a free section of the wall of the house or in the hall, and the presence wall bars will be an added bonus.

Procedure:

we take the initial straight position standing at a small distance from the wall, so that when tilting back, you can lean on it with your hands;
we slightly bend our knees and bend back, resting our palms on the wall;
while “stepping” with our hands along the wall, we slowly go down (you may have to take a step away from the wall if flexibility does not allow you to bend so much);
V lowest point take the most correct position with an arched back and straight legs, linger in the stance for a few seconds;
the return to the starting position is unhurried, in the opposite direction - we sort through the palms and fingers along the wall from the bottom up.

Bridge from a standing position

When there is no longer any enthusiasm for performing the bridge on the wall exercise, but only a feeling of everyday life, you can move on to the most difficult option - the bridge from a standing position.

For this you need:

stand in the starting position - straight, legs slightly wider than shoulders, bend your arms and throw them behind your head;
slowly lower yourself back, bending your knees and bringing your pelvis forward to maintain balance;
bend as close to the legs as possible so as not to fall;
at the extreme point, see a place for supporting the hands and bring the hands to the floor;
stay in position for a few seconds.

Getting up to a standing position

Finally, the last and most difficult stage of the bridge from a standing position is the return to the starting position. Procedure:

in the position of the bridge, bring your hands as close as possible to the feet;
shift the weight of the body to the legs, slightly bending the knees and bringing the pelvis forward;
push off with your hands from the floor, with the effort of the back, buttocks and legs, lifting the body to its original position.

Getting out of the bridge into a standing position is quite difficult, as it requires the effort of many muscles and excellent coordination. When the exit from the bridge to the standing position is mastered, we can safely assume gymnastic exercise the bridge is fully reclaimed.

Many of the listed leading exercises are in the following form, use the most suitable for you.

Complication of the bridge

If the level of the classic bridge, along the wall and from a standing position, has already been completed and the implementation does not bring the desired pleasure, but you want more, then complicating elements can be introduced. For example:

Bridge with one leg (at the final point, slowly tear off one leg and straighten it up as much as possible);

All these methods not only additionally train muscles, flexibility, the vestibular apparatus and a sense of balance, but also add spectacularity to training.

How to teach a child to make a bridge

Fundamentally, the approach to developing flexibility and strength in a child to perform a bridge is no different from training in an adult. Children have advantages - they are more flexible and plastic due to the not yet formed muscle corset. In addition, children are less afraid of falling. In any case, the procedure will be similar - warm-up, lead-up exercises, bridge.

It is necessary to pay attention to the mandatory control by adults of the process of training children - the exercise is complex and traumatic, especially in more complex versions (with a wall or from a standing position). Adults must certainly control the progress of the training and help in the implementation of the elements.

Conclusion

Summing up: the gymnastic bridge exercise in its many variations is extremely useful exercise both for the development of both strength and tone, and for increasing flexibility and plasticity. It can be recommended from childhood. And performing the bridge from a standing position will definitely delight your friends, acquaintances and those around you in training.

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 the 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 bad 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 go numb, and there is discomfort when running and walking, you should consult a doctor, and 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)