The bridge is an excellent exercise that gives loads to many muscle groups, strengthens the spine and tones the entire body. To learn how to do this exercise, you need some physical preparation and stretching. Do not immediately go to the feat and try to stand on the bridge from standing position, because you can get a serious injury.
How to learn to make a bridge from a prone position?
Before you go to training, you need to warm up your muscles and stretch . Cut the ankle, wrists and always back.
Instruction how to learn to make a footbridge lying:
- Lie down on the floor. If you do this exercise for the first time, then it is recommended to perform it on something soft, so that if anything, it was not difficult to fall. The legs must be bent at the knees until a right angle is formed. Put your hands near the head from different sides so that your fingers are directed toward the legs. It is important that it is convenient, it is not necessary to flex strongly to pain. The elbows should be directed to the ceiling.
- Having disassembled what the starting position should be, one can proceed to information on how quickly a bridge will be learned. Make a light push from the ground with your hands and lift the body, it is important to do this evenly. Move upwards, while hands are not straight, but the legs should remain slightly bent. To avoid injury, do not focus on the brush.
- Having made the right bridge , stay in the upper position for a while, and then, slowly go down. After a short rest, repeat the exercise again. Do not overexert yourself, because you can tear your back.
How to quickly learn to make a bridge standing up?
First, try to exercise against the wall. Stand by her back and move away from it in two steps. Put your feet at shoulder level, put your hands behind your head and slowly go down, making a bridge. If this goal is achieved, we can proceed to the most important task.
As in the home, learn how to make a bridge from a standing position:
- Put your feet at shoulder level, and lift your hands up, pointing your fingers to the ceiling.
- Start slowly sinking down, bending in the back and directing the hips forward. Hands should be tense and not shift from the chosen path.
- Go down until your hands touch the ground with a full palm. The sight should be directed between the hands.
- After standing in the bridge for several minutes, you must slowly sink to the ground.
To achieve success in this matter, it is recommended to practice regularly.