The basic gymnastic exercise bridge serves as the basis for performing complex acrobatic tricks. Your ability to step onto the bridge from a standing position shows a high level of fitness and excellent flexibility.
It is necessary
- - gymnastic mat;
- - wall bars.
Instructions
Step 1
Start your workout with a warm-up that includes exercises to warm up your joints and back muscles.
Step 2
Get on your knees, raise your hands, put your feet shoulder-width apart. Slowly tilt the body back. You should touch the floor with your fingertips.
Step 3
Lie on your stomach with your arms extended upward. Raise your legs and arms at the same time, try to bend as much as possible. Keep your knees straight. Hold this position for at least 1 minute.
Step 4
Lying on your stomach, lower your hands to hip level. Bend in your back, straightening your arms at the elbows, lock the pose. Now bend your knees and touch your head with your toes. In this case, you should not raise your head, look in front of you.
Step 5
Roll over onto your back. Legs should be bent at the knees. Bend your arms and rest your palms on the floor near your shoulders. Point your elbows up. Smoothly and carefully straighten your legs and arms, bend your back and bridge from a prone position. Stay in this pose for a few seconds, gradually bringing the duration to a minute. Proceed to the next exercise only after finally mastering all the previous ones.
Step 6
Stand with your back to the wall bars. If you study at home and do not have special equipment, find a free space near the wall. Spread your feet shoulder-width apart. Raise your hands up. Bending over in your back, bend back until you touch the wall bar with your hands. Move your hands over the slats and continue tilting until your palms are resting on the floor. Lock the bridge for a few seconds. Then return to the starting position, in the same way fingering the wall slats with your hands. When you learn how to do this exercise with ease, move on to learning how to go to the bridge without the wall bars.
Step 7
Stand up straight with your feet shoulder-width apart and your arms straight up. At first, ask the assistant to insure you. Let him face you and support your lower back. Lean back and pause for a second, then slowly step onto the bridge. Then push off with your hands and straighten, returning to the starting position. Do this exercise on your own only when you have finally learned how to perform the bridge with support.
