How to get on the bridge?

Known to many people exercise called "bridge", perfectly trains the flexibility of the spine, arm muscles, back and thighs. But before you get such an impressive result from training, you should learn how to get on the bridge and what to do to prepare your body for doing this gymnastic exercise.

How to learn to stand on the bridge?

For starters, it is necessary to carry out preparatory work. It is required to develop the flexibility of the spine and back and to increase the strength of the muscles of the hands. To do this, regularly for 2-3 weeks perform simple exercises, for example, push-ups or pull-ups. This will help train your hands.

Also include stretching exercises in the training plan. You can do "Swing", to perform a lie on your stomach, grab your ankles with your hands and try to pull your feet to your head.

If you do the above exercises for 2-3 weeks, it will help how to quickly get on the bridge, and strengthen and stretch the muscles. Just do not rush, the main thing is not to hurt yourself.

How to get on the bridge from a place?

Now try to climb to the bridge from the prone position. To begin with, you should do this, it's much safer than doing an exercise in the classical version. Lay down on the rug, take the stand and try to rise with the strength of hands and feet. For greater security, ask the coach or friend to hedge you the first time the exercise is done. This will help to avoid injury.

How to stand on the bridge standing up?

When a light version of the exercise is already easily given, you should proceed to the second stage. Stand up straight, spread your legs to the width of your shoulders, gently begin to bend your back and try to reach yourselves with the hands to the floor behind you. If you feel pain in your back, stop the exercise immediately.

How fast and safe to stand on the bridge standing?

In order to speed up the process, more time should be devoted to push-ups and the development of flexibility of the back. Do not forget to follow the safety rules, use a gym mat, ask for insurance at the beginning of the class, do not perform the exercise if you have back pain or your hands are not trained enough to keep your weight.

Also note that the bridge can not be made for people who have had a spinal cord injury, and those who experience dizziness. These ailments are contraindications for such training.