If your desire is finding of flexibility, and you want to learn to get up on "bridge", without having done much harm to yourself, then it is necessary to stock up with patience. Some knowledge of safety rules and subtleties when performing this exercise will help you to accelerate process.
It is required to you
- Rug
Instruction
1. You don't hurry to get up on "bridge". The doctors practicing treatment of the musculoskeletal system seriously warn against any experiments in this area. Upon termination of the active growth of the human body in the backbone there are processes of hardening on certain sites. Again it is possible to find flexibility, but this business not of one day. It will demand regular systematic jobs, especially if you the person unsporting. However the most interesting is the fact that the less you hurry to master this postural pose, the quicker you will make it.
2. Practice yoga. It is the most harmless way of achievement of the maximum flexibility. Besides, it is very useful for the general health and development. Especially as "bridge" is nothing but the chakrasana assuming flexure of the backbone and relaxation of the deep-lying layer of muscles. This exercise strengthens muscles of the trunk and extremities, raises the tone of internals and glands of the body, improves the metabolism and the general state. Energetically this pose is connected with the solar plexus, it loads all organism with energy.
3. Follow rules of performance of this exercise. According to the principles of yoga, men have to lay down the head on the North. At women the head has to be directed to the South. Cramp legs together, put hands freely along the trunk. You breathe freely. Bend legs and dispose them on width of hips close to buttocks. At the same time deliver to the palm on the floor, under shoulder joints, fingers have to be directed to legs. Further raise the trunk, having at the same time caved in in the back, and put the head cinciput on the floor. Postoyte is a little in this intermediate pose, monitor breath. Then continue to be wrung out from the floor on hands before full arm stretching and legs. Keep this pose to the first signs of fatigue. Breath has to be uniform and free. Finishing exercise, slowly exhale, quietly return to the home position and relax. Execute 1-4 times with two-minute endurance.
4. Don't do "bridge" on the slippery floor or the slippery rug at all. You don't hurry to carry out the full deflection. Hands and legs have to represent the motionless support. Concentrate the attention on rules of performance and the feelings of kidneys and the waist.
5. Don't carry out "bridge" if you treat risk group. It can't be done to the people suffering from the increased arterial blood pressure, diseases of the thyroid gland, stomach ulcer, problems of hearing and capillaries of eyes. Also the people who had recent bone fractures or surgeries in the stomach shouldn't perform this exercise. Besides, previously it is necessary to master exercises with the deflection back. They will prepare your backbone and other groups of muscles for performance of "bridge".