Learning to do the bridge. 4 simple exercises that will help you master it

Learning to do the bridge. 4 simple exercises that will help you master it

How to get up on the bridge quickly

Training will take only five minutes.

To quickly and painlessly learn to do the bridge, you need to develop back flexibility. Today you’ll get an easy preparatory workout for this gymnastic element.

Christina Bosloviak

koreograaf, keha ja vaimu arendamise treener

Shows a set of exercises that will help you quickly get on the bridge.

Paat

Täitmistehnika

  • Lie on your stomach and stretch your arms in front of you.
  • Simultaneously raise straight arms and legs, trying to maximize the bend in the lower back. Do not bend the knees.
  • Pöörduge tagasi lähteasendisse.

Do the exercise for 60 seconds.

Gluteaalne sild

Tehnika

  • Lie on your back, bend your legs at the knees and straighten your arms along the torso.
  • Raise the pelvis as high as possible, stay in the upper point for five seconds.
  • Smoothly descend to the starting position.

Execute for 60 seconds.

Box

Tehnika

  • Kneel on your knees, feet at the width of the pelvis.
  • Slowly bending backward, try to reach the heels of the hands. The back should be arched and the head thrown back.
  • Pöörake sujuvalt tagasi lähteasendisse.

Do 60 seconds.

Basket

Tehnika

  • Lie on your stomach, bend your legs at the knees and grab your ankles with your hands.
  • Bend over, lifting the head, chest and legs.
  • Hold for a few seconds at the top point and lower to the starting position.

Perform the exercise for 60 seconds.

Bridge

Tehnika

  • Lie on your back, legs bent at the knees. Put your hands on the palms of your hands close to your shoulders, pointing your elbows up.
  • Try to stand on the bridge, gradually straightening arms and legs, bending in the lower back.
  • Hold in this position for a couple of seconds, and then lower to the starting position.

When this exercise is good, make it more difficult and put your arms and legs closer together, rock forward and back.

For a detailed analysis of the exercises, see the video.

Do this complex every other day and let your dream come true! And if you’ve always wanted to do cartwheels, look for detailed instructions here.

Nagu see postitus? Palun jaga seda oma sõpradele:
SportFitly - sport, fitness ja tervis
Lisa kommentaar

;-) :| :x :twisted: :smile: :shock: :kurb: :roll: :razz: :oops: :o :mrgreen: :lol: :idee: :grin: :evil: :cry: :cool: :arrow: :???: :?: :!:

etEstonian