Development of flexibility of the body is the necessary and major part of the healthy lifestyle. And at all not the biceps and the tightened buttocks, and the strong and flexible back forms base for any sports body. One of the main exercises for work with back the coaches call the bridge. This acquaintance since the childhood the gymnastic element has huge efficiency at the correct and regular performance.
It is required to you
- Rug for occupations, gym mats, the Swedish wall.
Instruction
1. It is important to rise on the bridge correctly, understanding what loading is received by muscles and ligaments of the back, hands and legs. For studying this element it is desirable to address the coach in any fitness center, it will help to avoid various injuries. It is possible to rise on the bridge only after the full warming up of all muscles and ligaments of the body, otherwise not to avoid damages. To warm joints and muscles of the back, hands and legs it is possible by means of several general exercises. Within 5-7 minutes do warm-up, then start directly exercises which will be necessary for preparation of the basic element – the gymnastic bridge. First of all, pay special attention to auxiliary exercises.
2. Exercise 1. "Cat" Home position: get up on all fours with the support on a lap and palms. Check that your knees were strictly under hip joints, and palms precisely under humeral. Curve the back up, aspiring the backbone in the ceiling, hang the head down. Be late into 5-6 scores. Change position of the back, having caved in down. Be late for several seconds and again curve the back up. Alternate thus position of the back, preparing muscles and sheaves for further, stronger loading.
3. Exercise 2. "Small fish" Home position: lying on the stomach, hands are extended forward. At the same time raise hands and legs as much as possible up and you keep them in this provision of 6-8 scores. It is important to carry out rise not by breakthrough, and smoothly by effort of muscles, and hands and legs have to be straight lines.
4. Exercise 3 Home position: being kneeling, legs shoulder width apart, hands are raised up. Smoothly do bending back, trying to touch at the same time by floor hands. From the first it won't turn out therefore it is necessary to perform exercise again and again.
5. Exercise 4. "Box" Home position: lying on the stomach. Put hands at the level of hips and straighten them, having caved in in the back, the case up. Further try to raise hips and to bend legs in knees. The head reach for socks of legs.
6. Exercise 5. "Bridge" After performance of the previous 4 exercises try to make the bridge. Lay down on the back. Bend legs in knees, deliver to the palm about shoulders or is slightly lower, elbows up. It will be your home position. Now accurately and at the same time straighten hands in elbows and unbend legs in knees, at the same time caving in in the back. Record this situation for several seconds, it is desirable to make 15 respiratory cycles (breath exhalation). Very important for the correct performance of the bridge completely to unbend hands in elbows. Carry out the described complex until you surely feel at the most difficult stages. After to you begins to rise rather comfortably on the bridge from the prone position, start mastering of this element from the standing position. For this purpose you need the Swedish wall, but for the lack of that it is possible to manage the simple wall. At first also perform preparatory exercise for the bridge. Home position: get up the back to the Swedish wall or the usual wall at distance about 1 meter, legs shoulder width apart, of the hand up. From this situation bend back, bending the back and leaning hands against the wall. Touching hands on the wall (it is better, of course, on laths of the Swedish wall), fall gradually to the bridge. If you feel that there are forces, climb back in the home position also the wall. But at the first vypolneniye of exercise it is admissible to rise from the bridge, laying down the back on the floor as load of hands very big. Make several such approaches. It is important to fix this option of performance of the bridge because full implementation of this gymnastic element is based on it.
7. On the bridge it is only possible to approach the final stage of training of rising when you perform freely and comfortably all above exercises. For the safeguarding the first attempts of the exit in the bridge are recommended to be done or with the assistant (coach), or at least on the gym mat. Home position: standing facing the assistant, legs shoulder width apart, hands up. Incline the case back, bending the back, and last hands for the head, the assistant has to support at this moment you under the back. Second be late in bending, then smoothly fall to the bridge. Cost several respiratory cycles, further try to go out of the bridge independently. For this purpose make a start hands from the floor and strongly strain the press, come back to the home position. The first several times your assistant has to help you to rise, slightly supporting under the back. When you are ready to independent performance of this element, you will be able easily to execute also lowering in the bridge, and rise back. Here, as well as in any previous exercise, it is important not to hurry and carry out everything gradually, slowly, accurately realizing possibilities of the body at each stage of the training.
8. In parallel with the training of flexibility of the back you need to develop its force. For this purpose it is necessary to perform exercises on pumping of the broadest, diamond-shaped muscles, trapezes and the mass of others. The coach will help to make the full complex of trainings to you, it is undesirable, without having special knowledge, to start pumping of the back independently in order to avoid injuries and the uneven training of different groups of muscles.