You will need
- A yoga Mat, preferably Swedish wall
Instruction
1
No need to make the bridge unprepared and without special exercises. You can damage the muscles and ligaments. You need to "warm up" the joints and muscles of the back. After a few General exercises, we can proceed to the exercises that are necessary to prepare our main element - gymnastic bridge.
2
Learn how to start to do the following exercises with ease.
Exercise 1, "Fish". Lying on your stomach, hands at the top. Simultaneously raise arms and legs (knees straight) and hold them in this position for a few seconds.
Exercise 2. On his knees, feet on width of shoulders, hands at the top. Do smoothly tilt back, while the hands touch the floor. (if at first you don't succeed, try to do this exercise a few more times)
Exercise 3, "the box". Lying on his stomach. Hands put on the hips and straighten. SAG in the back. Then try to bend your knees and head to try to get toes.
Exercise 4. From the supine position, try to make a bridge. To do this, lie on your back, bend your knees, arms bend, too and put it closer to the shoulders, elbows up. Initial position ready. Now gently straighten the hands and knees. While bending at the back. Try to fix this position for a few seconds.
Exercise 1, "Fish". Lying on your stomach, hands at the top. Simultaneously raise arms and legs (knees straight) and hold them in this position for a few seconds.
Exercise 2. On his knees, feet on width of shoulders, hands at the top. Do smoothly tilt back, while the hands touch the floor. (if at first you don't succeed, try to do this exercise a few more times)
Exercise 3, "the box". Lying on his stomach. Hands put on the hips and straighten. SAG in the back. Then try to bend your knees and head to try to get toes.
Exercise 4. From the supine position, try to make a bridge. To do this, lie on your back, bend your knees, arms bend, too and put it closer to the shoulders, elbows up. Initial position ready. Now gently straighten the hands and knees. While bending at the back. Try to fix this position for a few seconds.
3
After we learned how to confidently perform the above exercises, and most importantly to make a bridge from a lying position, you need to start mastering the bridge from a standing position. For this we need the Swedish wall or just a wall. Preparatory exercise for the bridge as follows.
Starting position - back to the wall bars or the wall. Arms up, feet shoulder width apart. From this position, do tilt back and lean hands on wall bars, hand over hand on the rail the wall down to the bridge. Then rise back to starting position. This exercise need to be fixed a few times because it is fundamental for our item.
When we freely and naturally performed the recommended exercises, proceed to the final stage. It is recommended for insurance to run the bridge on a gym Mat and the first few times with the insurance coach.
Starting position - standing, feet on width of shoulders, hands at the top. A man stands face to the coach. The supports under the back. Do tilt back, hands up, a moment late in the slope, then gradually descend to the bridge. And pushed off with his hands, using the slope returned to its original position. When a person is ready to perform the exercise, the coach will be allowed to fulfill this item yourself.
Starting position - back to the wall bars or the wall. Arms up, feet shoulder width apart. From this position, do tilt back and lean hands on wall bars, hand over hand on the rail the wall down to the bridge. Then rise back to starting position. This exercise need to be fixed a few times because it is fundamental for our item.
When we freely and naturally performed the recommended exercises, proceed to the final stage. It is recommended for insurance to run the bridge on a gym Mat and the first few times with the insurance coach.
Starting position - standing, feet on width of shoulders, hands at the top. A man stands face to the coach. The supports under the back. Do tilt back, hands up, a moment late in the slope, then gradually descend to the bridge. And pushed off with his hands, using the slope returned to its original position. When a person is ready to perform the exercise, the coach will be allowed to fulfill this item yourself.
Note
When you run this feature or any other, muscles and ligaments, the joints must be prepared. You need to perform the exercises described above.
Useful advice
When studying this element, it is better to consult a specialist in order to avoid various injuries.