HOW TO RISE ON THE BRIDGE

Exercise "bridge" very useful. It promotes strengthening of hands, a backbone, muscles of a back and buttocks, improves an extension. To Rise on the bridge, the special rug for employment or a usual soft carpet is required to you. It is good, if on hand there will be a Swedish wall.

Do not try to make the bridge without preparation. So it is possible to damage sheaves and muscles. At first warm up muscles and joints. Make some preparatory exercises before a basic element - the gymnastic bridge.

Exercise "Small fish". Lay down on a stomach and simultaneously lift direct hands and feet. Some seconds detain this position.

Exercise "Inclinations". Kneel and lift a hand. Smoothly bend back, cannot get floor hands yet.

Exercise "Box". It is carried out lying on a stomach. Rise on hands and cave in. Bend feet in knees and try to reach socks a head.

Exercise «the Bridge lying». At first it is necessary to lay down on a back. Now lean against the feet bent in knees and the hands put upwards by elbows. Carefully straighten feet and hands, caving in in a back. In this position remain some seconds.

When you learn to do confidently these exercises, try to rise on the bridge from a standing position. Approach to the Swedish wall or a simple wall and execute preparatory exercise.

Rise a back to a wall, feet put on width of shoulders. Bend back, leaning hands against a wall. Going down hands on the Swedish wall, accept bridge position. As rise back. Repeat exercise some times.

When you can freely Rise on the bridge with a wall, start the final stage. Ask somebody, that it you podstrahoval. It is better to carry out exercise on a gymnastic floor-mat.

Rise faced to the assistant. Hands lift, feet put on width of shoulders. Insuring should support you under a back. Bend back, be late in an inclination a little and smoothly fall on the bridge. In some seconds make a start hands from a floor and carefully return to a starting position. In due course, when muscles will get stronger, at you it will turn out to carry out the bridge without the insurance.

Never try to rise on the bridge without preparatory exercises. This very difficult exercise to which time there is a big loading on a back. Probably, on executing it, weeks of preparation will be necessary. But you strike all the grace and strengthen muscles.