You will need
- gymnastic Mat;
- — Swedish wall.
Start your workout with a workout that includes exercises to warm up the joints and muscles of the back.
Get on your knees, hands up, feet shoulder width apart. Slowly tilt the case back. You fingertips should touch the floor.
Lie on your stomach, hands pull up. Raise both legs and hands, try to bend. Keep your knees straight. Hold in this position for at least 1 minute.
Lying on your stomach, put your hands down to hip level. Arch your back, straightening your elbows, lock position. Now bend your knees and toes touch the head. Thus to raise his head should not, look ahead.
Roll onto your back. The legs should be bent at the knees. Bend your arms and palms rest on the floor near the shoulders. The elbows point up. Slowly and carefully straighten your legs and arms, back rotten and run the bridge from a lying position. Stay in this position for a few seconds, gradually bringing the duration down to the minute. To the next exercise go only finally having mastered all the previous ones.
Stand with your back to the wall. If you're at home and you have no special equipment, find a vacant spot near the wall. Spread your legs shoulder-length apart. Hands raise up. Bending at the back, lean back until you touch the wall with your hands. Moving hands on the rail, and then continue to tilt as long as you don't abodies palms on the floor. Fix the bridge for a few seconds. Then return to the starting position, similarly going through the slats of the wall with your hands. When you learn how to easily perform this exercise, move on to learning the output of the bridge without the wall.
Stand up straight, feet should be shoulder width apart and arms extended straight up. First time asking my assistant to insure you. May it be in your face and supports the lower back. Lean backward and hold for a second, and then slowly stand on the bridge. Then push off with your hands and straighten up, returning to starting position. Proceed to perform this exercise only when you finally learn how to do the bridge support.