How to learn how to get on a bridge - doing a bridge

When viewed from the side, it seems that the performance of any sports exercises does not give athletes any problems, so easy and simple they all do it. In fact, for apparent simplicity there is a lot of work, effort and years of work on yourself. The basis of such ease - physical strength, endurance and flexibility, which are formed by special training, strengthening the muscles and making the ligaments elastic.

Preparing for the

exercise If you started thinking about how to learn how to get on the bridge, the worst thing you can do is start trying to perform this exercise right away. At best, you will beat yourself to the desire to train, and in the most unfortunate variant you can get injured.

To perform the bridge, special mobility of the spine is needed. If you have not gone in for sports for years, you can be sure that your spine is stiff. The lack of regular physical activity, a sedentary lifestyle, excess weight and concomitant diseases contribute to a decrease in the flexibility of the joints and spine. The main efforts should be directed to restoring elasticity of articulations and mobility of joints. Without this, it will not be possible to make a full bridge - an unprepared body will resist any attempts.

Only by strengthening them, we will be able to make and hold the bridge, because for this you need to manage your own body perfectly.

Exercises for stretching and strengthening of muscles

You need to start with the basic exercises - stretching and "swinging" the abdominal muscles.

• Smooth slopes. Gradually drop forward as if your spine are pearls strung on a string. On one "pearl", slowly and smoothly bend so that hands reach the floor. Do not strain your neck, tighten your stomach and try to bring it closer to your hips. Straighten up without jerking, also slowly pulling the "pearls" of the spine in one line. Repeat 3-5 times.
• Sitting on the floor, spread your legs as wide as possible and lean towards each leg in turn, trying to clasp your arm with your foot, and touch your hips with your stomach. After completing the slopes to each leg, try to lie on the floor in the middle, pressing your stomach to the floor and maximally aligning the spine. Fix this position to the maximum possible time for you. Repeat 7-10 times.

• Curl exercises help strengthen the muscles of the back, abdomen and oblique muscles. They in turn help develop the mobility and flexibility of the vertebrae. Twisting is done as follows: lying on the floor on the back, lift the legs bent at the knees up. Hands lay behind the head and lift the body above the floor. Without dropping to the floor, take turns to turn to the right and left, trying to touch the elbow of the knee of the opposite leg. At the same time hands should be maximally deployed. Turn around the whole body, holding it on the weight, not elbows. Repeat the exercise 10 times.

Two exercises of yoga - are the most effective for stretching and strengthening muscles - "hill" and chakrasana.

• To perform the "hill", get on all fours so that your hands are located clearly under the shoulder joints, and your knees - under the pelvic bones. Rest your toes on the floor with your toes. Raise the pelvis as high as possible, directing the coccyx up, leveling the legs and hands. Do not strain your neck, it should be relaxed. Deflect your back, trying to reach your belly at the feet, while keeping your knees straight. This allows you to strengthen the muscles of the whole body and maximally stretch the spine. Repeat 5 times, fixing the pose for 10 seconds. Do not forget about breathing, it must be deep and even.
• Lying on the rug on your back, pull your legs under the buttocks and put them so that your knees are located directly above the hip joints. Put your hands along the body, pull the chin to the chest to maximally stretch the neck. Slowly lift the pelvis, not lifting off the shoulders from the floor and working only with the muscles of the abdomen and back. You can not make sudden movements, everything should be smooth and slow. Similarly, gradually, the vertebra behind the vertebrae, lower the body to the floor. With each new cycle of exercises, try to lift the pelvis as high as possible, arching your back as much as possible. Repeat 10 times, lifting the pelvis on exhalation, and lowering on inhalation.

Execution of the bridge

When you can perform these and other sports tasks without the slightest effort, you can assume that you have perfectly prepared yourself to perform the bridge. First try to make it lying on the floor. The surface should not be slippery, so it is better not to use the mats to accidentally not slip and fall. On the legs should be non-slip athletic shoes, and if you exercise barefoot, then take care that your hands and feet are not wet. To do this, you can use antiperspirant or ordinary talc.

When you feel that the exercise does not cause resistance to the body and is carried out easily and at ease - you have achieved your goal and learned how to make an ideal bridge, simultaneously improving and strengthening your body.

After this step, you can go to the bridge from standing position. This will require not only good physical preparation, but also a wonderful sense of balance. First, find yourself an assistant who can insure you during attempts to become a bridge. As soon as you can make a bridge with insurance easily and effortlessly, you can proceed to independent implementation.

Contraindications for bridge

1. Pregnancy. Bridge - excessive strain on the pregnant abdomen, especially if there is a threat of miscarriage, placental detachment, kidney and pressure problems.
2. Hypertensive and ischemic disease. The burden on sick vessels threatens with strokes, heart attacks and blood clots.
3. Serious diseases of the digestive system, especially the stomach ulcer. When arching the back, the walls of the stomach can overgrow, causing damage to the ulcer down to the perforation.
4. Diseases of the thyroid gland. The bridge can provoke hormonal disorders, aggravating the course of the disease.
5. Diseases of the ENT organs. This position of the body can provoke capillary ruptures and increase the load on the unhealthy parts of the body.
6. Joint damage and osteoporosis. Large loads on brittle bones can lead to pathological fractures and injuries.
7. Do not bridge the people who underwent surgery. It can provoke divergence of seams and internal bleeding.

Any feasible physical load is extremely useful. In our age of total inactivity, the desire to learn how to make a bridge is particularly commendable, because it encourages a person to engage in sports, which means a healthy lifestyle.