Asked how to learn how to make a bridge, you should first pay attention to your physical training: if you have developed flexibility and you are quite athletic, you can start classes immediately, if not - first, take the time to exercise.
How to quickly learn to make a bridge?
Most quickly such tricks work out for those who have developed muscles of the press, back and legs, and also developed flexibility. To try to get on the bridge did not lead to injury, to begin with, give several weeks to preparation - it is enough to attend stretching and do gymnastics . Enough of the simplest exercises - squats, push-ups, the bridge from the prone position. When your body is strong enough, you can try to stand on the bridge.
How to learn to make a bridge from a standing position?
The basis of how to learn to make a bridge at home is regular training. Do at least 3-5 times a week, and soon everything will turn out! Actions need to be carried out simple:
- Stand with your back to the wall, leaving behind yourself a distance of 70-80 cm, feet shoulder width apart.
- Raise your arms above your head and bend back until your fingers touch the walls.
- Hold, find balance, and then, fingering, drop to the floor.
- After completing the bridge, go back the same way - helping yourself with your hands.
Having mastered this ideally, you can abandon the wall and go to work with a partner who can hedge. But remember - in the question of how to learn how to make a bridge standing, do not rush. Do not go to the next stage of training, not perfecting the first! It is best to practice on mats. Here it is still simpler:
- Stand up to the partner's face, feet shoulder-width apart, arms above your head. Your partner should support you at the waist.
- Back down and gently reach the floor.
- Pulling your hands away from the floor, return to the starting position.
When and it will work out easily, you can opt out of insurance and train yourself. After a while you will be able to perform this exercise easily and at ease.