What are the benefits of daily "bridge"
Anatomically, the spine is supported by two groups of muscles: the glutes and the muscles of the spine itself. Most of the load goes to the pelvic muscles, while the muscles that straighten the spine take on a different function. The back begins to hurt when the weight of the body is transferred from the pelvic to the spinal. The bridge is able to strengthen and support the buttocks in tone, while bringing benefits to the back.
2. will Get rid of excessive load on the knees
The knees can hurt for various reasons, one of them is the wrong anatomical position of the femur. The bridge returns the hip to its inherent physiological position and thus frees the knee.
3. Straight back
The most famous benefit of performing a bridge is correct posture. It is necessary not only for beauty and graceful gait, but also for the health of the spine. For those who work in the office or spend all day at the computer, this is an indispensable exercise that puts the intervertebral discs in the correct position and straightens the spine.
4. Like a nut!
The bridge is no worse than squats will help to pump up the buttocks, make them elastic and round. It is important to perform the exercise regularly (and do not forget about squats, too).
5. Eastern secrets
"Ardha chakrasana" - this is the name given to this pose by the yogis. Perfectly develops flexibility and helps to relax the body. It affects the entire body in various ways, stimulating the production of hormones, thereby relieving pain and relieving stress.
6. Important part of stretching before the main workout
"Bridge" involves most of the muscles of the body, strengthens them, protecting the body from undesirable changes in the bone system. The joints get more nutrition from synovial fluid. In fitness, this exercise is used for stretching after training the press.
7. Royal posture
The advantage of those who have been engaged in dancing and gymnastics for a long time. This exercise is performed regularly in sports schools to develop grace and form a straight back for beautiful performances. It is not difficult to recognize such people – well-developed and stretched muscles inevitably attract attention.
The bridge involves many muscles of the back, neck, upper and lower extremities. Therefore, it is included in the mandatory warm-up plan before and after training, as well as for prolonged sitting.
Tips for performing the " bridge»
For untrained people, this exercise will seem difficult, since the position will be very uncomfortable and unstable at first. The following tips are intended to make this easier.
Tip 1
To start, you need to conduct a General warm-up, as they did in school: leaning to the side, to the socks, turns to the right and left, rotation. Warming up the muscles, you can proceed to the following exercise: in a position on your stomach, form a "Dolphin" with your legs and hands: simultaneously stretch your arms forward and lift your legs. It is recommended that you perform it regularly for as long as possible and as often as possible.
Tip 2
After the muscles get used to the load, you need to enter the exercise "plank": leaning on your elbows and straightening your legs so that the entire body is a straight line. The face looks down. Start with 10 seconds, gradually increase it by 5 seconds. increasing the time under load.
Tip 3
Add push-UPS to the bar and perform this set regularly for another week.
How to perform a bridge directly:
Perform all steps smoothly, without sudden movements, to avoid injury to the back and neck.
* Lie on the floor with your legs bent and your feet with your toes apart. The arms are bent at the elbows, palms down.
* Push off from the floor using your arms and legs and form an arc with your body. Put your hands palms down
* Gently lower the body, giving the limbs the same position.
At the same time, it is necessary to monitor the condition of the entire body. If there is pain or malaise, it is better to stop the exercise.
