If your desire is to gain flexibility, and you want to learn how to get on the "bridge" without hurting yourself, then you should be patient. Some knowledge of the safety rules and subtleties when performing this exercise will help you speed up the process.
It is necessary
Mat
Instructions
Step 1
Do not rush to get up on the "bridge". Physicians practicing the treatment of the musculoskeletal system seriously warn against any experimentation in this area. At the end of the active growth of the human body in the spine, solidification processes occur in certain areas. It is possible to regain flexibility, but this is not a matter of one day. This will require constant systematic training, especially if you are an unsportsmanlike person. Most interesting, however, is the fact that the less you are in a hurry to master this body position, the faster you will do it.
Step 2
Take up yoga. This is the most harmless way to achieve maximum flexibility. Plus, it is very beneficial for overall health and development. Moreover, the "bridge" is nothing more than chakrasana, which involves arching the spine and relaxing the deep-lying layer of muscles. This exercise strengthens the muscles of the trunk and limbs, increases the tone of the internal organs and glands of the body, improves metabolism and general condition. Energetically, this pose is associated with the solar plexus, it charges the entire body with energy.
Step 3
Follow the rules for this exercise. According to the principles of yoga, men should lie with their heads to the north. In women, the head should be directed to the south. Bring your legs together, put your arms loosely along your torso. Breathe freely. Bend your legs and place them hip-width apart, close to your buttocks. At the same time, place your palms on the floor, under the shoulder joints, fingers should be directed to the legs. Next, raise your torso, while bending in your back, and place the crown of your head on the floor. Stand a little in this intermediate position, watch your breathing. Then continue push-ups from the floor on your arms until your arms and legs are fully extended. Maintain this position until the first sign of fatigue. Breathing should be even and free. When completing the exercise, exhale slowly, calmly return to the starting position and relax. Do it 1-4 times with a 2 minute shutter speed.
Step 4
Under no circumstances do the "bridge" on a slippery floor or slippery rug. Do not rush to perform a full bend. The arms and legs should be a fixed support. Concentrate your attention on the rules of execution and your sensations in the area of the kidneys and lower back.
Step 5
Do not do the bridge if you are at risk. It should not be done for people suffering from high blood pressure, thyroid diseases, stomach ulcers, hearing problems and eye capillaries. Also, you should not do this exercise for people who have had recent bone fractures or abdominal surgery. In addition, you should first master the exercises with a back bend. They will prepare your spine and other muscle groups for the bridge.
