General gymnastic exercise the bridge forms the basis for performance of difficult acrobatic tricks. Your ability to rise on the bridge from the standing position shows the high level of physical training and perfectly developed flexibility.
It is required to you
- — gym mat;
- — Swedish wall.
Instruction
1. Begin the training with the warm-up including exercises for the warming up of joints and muscles of the back.
2. Kneel, raise hands, put legs on width of shoulders. Slowly reject the case back. Finger-tips you have to concern the floor.
3. Lay down on the stomach, extend hands up. Raise at the same time legs and hands, try to cave in as much as possible. You watch that knees were straight lines. Hold on in this situation not less than 1 minute.
4. Lying on the stomach, lower hands on the level of hips. Cave in in the back, straightening hands in elbows, record the pose. Now bend legs in knees and socks touch the head. At the same time the head shouldn't be raised, you look before yourself.
5. Turn over on a back. Legs have to be bent in knees. Bend hands and rest palms against the floor about plechy. Direct elbows up. Smoothly and carefully straighten legs and hands, bend the back and execute the bridge from the prone position. Remain in this pose several seconds, gradually leading up performance duration about one minute. You pass to the following exercise only finally having mastered all previous.
6. Get up the back to the Swedish wall. If you are engaged at home and you have no special equipment, find free space about the wall. Place legs on width of shoulders. Raise hands up. Caving in in the back, bend back, yet you won't touch the Swedish wall by hands. Touch hands on laths and continue bending until you palms doesn't lean against the floor. Fix the bridge for several seconds. Then return to the initial position, the same way touching wall laths hands. When you learn to perform this exercise with ease, pass to training in the exit to the bridge without the Swedish wall.
7. Get up exactly, legs have to be shoulder width apart, and straight arms are extended up. At first you ask the assistant to insure you. Let he will become to you the face and supports for the waist. Bend back and be late for the second, and then without hurrying get up on the bridge. Then make a start hands and become straight, returning to the home position. Start independent performance of this exercise, only when finally learn to carry out the bridge with support.