A strong and healthy neck is important for any person, whether you are a professional martial artist or an office worker. There are quite a large number of exercises that you can do to develop your neck muscles. The Bortsovsky bridge especially stands out among them. If you begin to perform this exercise regularly, you will gain the necessary protection from injuries during martial arts training, as well as fitness activities and everyday life. From this article you will learn all the necessary information about the “wrestling bridge” exercise.
Neck muscles
There are quite a lot of muscles in the neck. They can be divided into three large groups - deep, middle and superficial. They are involved in turning and tilting the head, and also keep it in a straight position. In addition, they are involved in the processes of swallowing, breathing and sound production. For example, the scalene muscle is involved in raising the ribs during inspiration, and the digastric muscle is involved in chewing food and swallowing.
Cable-stayed system of the Russian Bridge
The bridge over the Eastern Bosphorus Strait uses an improved system of cables with a more dense arrangement of strands in the shell. The weight of the cable-stayed system is 3,720 tons, the total length of the cables is more than 54 kilometers.
The cables consist of parallel, individually corrosion-resistant strands, the number of which varies from 13 to 85. Each such strand consists of seven galvanized wires covered with a sheath of high-density polyethylene.
The compact configuration of the cables using a smaller diameter shell helps reduce the wind load by 25–30%. At the same time, the cost of materials for the pylon, stiffening beam and foundations is reduced by 35–40%.
Cable-stayed system of the Russian Bridge
Cable cables of the Russian Bridge
Cable sheath
The cable shell is made of two layers: the inner one is black, made of high-density polyethylene, the outer one is thinner, painted in the colors of the Russian flag. The decorative shell is also equipped with a spiral-shaped collar designed to protect against vibrations generated by the combined influence of rain and wind.
Comprehensive mechanical protection and monitoring of the manufacturing quality of all cable elements ensure high levels of strength, endurance and corrosion resistance. The estimated service life of the cable stays is at least 100 years.
The Importance of Neck Strength
Most people are put off by exercising this part of the body because they think they might hurt themselves. But this is precisely the reason why you need to train your neck muscles. To support the cervical spine and skull, these muscles must be strong enough.
There is no doubt that professional athletes (football players or wrestlers) need absolute neck strength. Compared to other athletes, it is wrestlers who have the strongest and most powerfully developed necks. This allows you to protect yourself from damage and choking techniques, and also helps with a missed blow to the head, absorbing and absorbing the blow.
The wrestling bridge is a key exercise for developing neck muscles. However, this exercise is beneficial for the entire body. The work includes the spine and all the muscles of the back of the body. Even the abs, legs and hips are involved. Therefore, it is reasonable to perform the wrestling bridge for absolutely everyone, including women and children.
Artificial peninsulas
For the construction of the M6 pylon, an artificial peninsula was poured on the Nazimov Peninsula, from which wells were drilled for the supports. The construction of the pile foundation of the M7 pylon on Russky Island began with water on a temporary working metal island.
The artificial peninsula was filled after the construction of bored piles and installation of sheet piling. It is designed to protect ships with a displacement of up to 66,000 tons from piles, ice movements and wave action.
The total volume of rock and loose soil moved during the construction of technological sites on Russky Island and the Nazimov Peninsula is 1.5 million cubic meters.
Exercise technique
So, let’s move on to considering the technique of performing the “wrestling bridge” exercise. The exercise is a bit like a gymnastic bridge, where you need to lift your torso off the floor, supporting your body with your feet and hands. The wrestling bridge is a more complex exercise that involves almost the entire body.
It is recommended to perform this exercise on a soft surface. A rolled up towel or any other pillow can be used to place under your head. It is also very important to perform all movements slowly and smoothly. If you move too quickly, you are likely to get injured, just like with any other exercise.
- Step 1: Start by lying on your back with your knees bent. The feet are planted firmly on the floor near the buttocks. The narrower your legs are, the more difficult it will be to perform the exercise, and, accordingly, the wider they are, the easier.
- Step 2: Place your hands behind your head and tighten your hamstrings, glutes, and back of your neck. Then lift your hips as high as you can. Try to touch the mat with your nose and achieve a good arch in your back. Keep your heels close to your head for maximum arching.
- Step 3. At this stage, you can perform the exercises statically or dynamically. For the static variation, simply hold the position through your maximum range of motion, rocking slightly back and forth a couple of centimeters. For the dynamic variation, move forward and backward with a large range.
Perform exercises from two to five sets once or twice a week for high-quality work on the muscles of the cervical spine. Also, do not forget that after training you need to stretch your neck muscles so as not to get compression or blockage between the vertebrae in the cervical spine.
Parameters of the cable-stayed bridge to Russky Island
Parameters of the cable-stayed bridge to Russky Island – stroyone
| No. | Main technical parameters of a cable-stayed bridge |
| 1 | Bridge layout: 60+72+3x84+1104+3x84+72+60 m |
| 2 | The total length of the bridge is 1885 m |
| 3 | Total length including overpasses - 3100 m |
| 4 | The length of the central channel span is 1104 m |
| 5 | Total width of the roadway – 21 m |
| 6 | Number of lanes – 4 (2 in each direction) |
| 7 | Underbridge clearance - 70 m |
| 8 | The height of the pylons is 324 m |
| 9 | The longest / shortest cable stay - 579.83 / 135.771 m |
| 10 | Construction cost: $1 billion. |
The new bridge will connect the mainland and island parts of Vladivostok and will become an important link in the transport system of the Primorsky Territory. Construction of the cable-stayed bridge began in 2008 and ended in July 2012.
Exercise options
If you can perform a classic wrestling bridge for a few minutes without much effort, then you're probably ready for the next step. The goal is to lift your hands off the floor. In this case, the body weight will be completely on the head and neck. As an intermediate step, you can prop yourself up on your toes.
There is also an exercise called the “wrestling bridge run.” To perform it, you need to take the starting position, as in the classic version, and then start running your legs around your head. The head is constantly turned to one side and does not come off the mat. The runs are performed clockwise and counterclockwise for several turns.
Lifting panels
The panels were delivered to the installation site by barges and then lifted by crane to a height of 70 meters. The positioning of the barge under the installation unit was carried out using the Russian GLONASS satellite navigation system.
To speed up the construction of the metal stiffening beam, after lifting the twentieth section, double panels 24 meters long were supplied for installation.
bridge cross section Russian Bridge
Lifting the panels of the Russian Bridge
Alternative Exercises
Despite all the benefits of the wrestling bridge, harm from it can also occur if the exercise is performed incorrectly. Therefore, for beginners, you should consider other exercise options for developing neck muscles.
- Lie on your back and raise your head slightly. Begin to move your head back and forth fairly quickly but in a controlled manner, bringing your chin to your chest and then back again. Start with 20 or 30 reps per set. You can add a little resistance by pressing on your forehead with your fingers.
- Lie on your back on an exercise bench with your head on the edge. Now place the folded towel on your forehead and place additional weight on it. Raise your head up and down in the same way as in the previous exercise, but for fewer repetitions.
- Lie on your back as in the first exercise, but now turn your head from side to side, looking at one shoulder and then the other. Start with 10 reps on each side. This exercise can be alternated with the first one on this list.
- Neck straps, used by wrestlers and boxers, can be used to strengthen the extensor muscles in the back of the neck. They are made of leather with a soft cotton inner lining and a stainless steel chain to which you can attach additional weight.
Bridge supports
Bridge piers M1 on the Nazimov Peninsula and M12 on Russky Island are among the most massive and complex in design. Their height is about 35 meters. “First” and “twelfth” serve as transitional supports. They take on the horizontal load from the stiffening beam of the cable-stayed span.
When constructing the bridge pier grillages and pylons, the builders used class B35 self-compacting concrete with sulfate-resistant Portland cement. It protects the foundation from exposure to aggressive environments and protects reinforcement from corrosion. During the construction of bridge supports and pylons, a Geda high-speed passenger-and-freight elevator was used, which lifts up to two tons of cargo. The lift speed is 65 meters per minute.
Useful tips for beginners
Good mastery of the bridge technique and its regular implementation leads to a number of positive changes in the body:
- The muscles that straighten the spine (back extensors) are strengthened. These are long muscular “ropes” that run along the entire spinal column on both sides.
- Many small muscles of the back and core are trained, as well as muscles of the arms, legs and buttocks.
- The flexibility of the spinal column and overall mobility of the body increases.
- The abdominal muscles stretch, the chest opens.
- Blood circulation in the tissues surrounding the intervertebral cartilage is activated. This prevents premature wear of the spinal discs.
- A rush of blood to the head increases cerebral circulation and simulates mental activity.
In addition, when performed cleanly, this gymnastic element allows you to demonstrate your flexibility and physical fitness.
The “bridge” involves almost all major human muscle groups:
- muscles of the upper and lower extremities;
- back muscles;
- abdominal muscles;
- muscles of the thoracic region.
Benefits of doing the exercise:
- blood flow improves;
- posture and gait become correct;
- the shape of the buttocks improves;
- digestion is normalized;
- saggy belly goes away;
- the work of the muscles of the arms, hips and legs is stimulated;
- coordination develops;
- the back muscles become more elastic, due to this the mobility of the spine is ensured;
- prevents the development of bone and muscle diseases;
- the functioning of the respiratory system improves;
- healthy sleep is established;
- the likelihood of nervous disorders is reduced.
- If you have not played sports or done any exercises before, you should not start your sports life with a “bridge”. The exercise requires strong arms and legs, without which it is very easy to get injured.
- Perform all movements smoothly and slowly.
- Don't overwork and don't rush: gradualness and correct technique are the key to safety and success.
- When performing the exercise, make sure that the curve of the spine is uniform and the lower back should not be “broken.”
- With each exhalation, try to bend a little more, if your flexibility and degree of comfort still allows.
- Do not turn your head during the exercise to avoid injury to the cervical vertebrae.
- The pelvis should be higher than the head and shoulders.
- When performing the exercise, try to breathe a little deeper and slower than usual.
Legends and mysticism of bridges: 18 works of architectural and engineering art
Since ancient times, people have tried to connect different banks of rivers and throw a viaduct over a deep gorge. Since mankind did not have much experience in building bridges, they very often collapsed, taking with them the lives of builders and ordinary people. Therefore, people believed that a reliable bridge could only be built in agreement with the evil one. Many legends about ancient bridges and their builders are based on this.
Not only bridges built several hundred or even thousands of years ago have their own legends, but also relatively young ones - one hundred to two hundred years old.
Many bridges are recognizable symbols of cities or entire countries and are true works of architectural and engineering art.
Despite all the technical capabilities and devices, mathematical calculations, the construction of bridges is still very difficult.
Devil's Bridge in the Rhodope Mountains, Kardzhali region in southern Bulgaria
Devil's Bridge is an architectural monument located at an altitude of 400 meters above sea level in the eastern part of the Rhodope Mountains in Southern Bulgaria, one of the attractions of the Eastern Rhodope Mountains. The bridge was built in the 16th century on the site of an ancient Roman bridge on the road that connected the Mountain Thracian lowland with the Aegean coast. The length of the bridge is 56 m, width is 3.5 m.
Currently, the bridge is not in use and is protected as a cultural monument. Many legends surround this bridge.
The most popular legend.
Local residents tried for years to build a bridge between the two banks, but each time the stormy waters of the Arda River destroyed the structure. And when desperate people had already abandoned the idea of building a bridge, a young master unexpectedly got down to business. The Devil suddenly appeared to him and told him how to build a stable bridge. But he had one condition: the face of Satan must be visible in the design, which must be both visible and invisible, which could be touched, but at the same time the face must not materialize. And the master decided to sacrifice the life of his beloved (by walling up her shadow) in order to build a bridge. And the master had to build the bridge in 40 days. Otherwise, the Devil threatened to take the souls of the master and his beloved.
And this Devil’s Bridge for five centuries and does not think of collapsing, and the satanic image really exists.
Bridge of Liars. Romania
The Bridge of Liars is the oldest iron bridge in all of Romania. This bridge is officially a historical monument and is protected by the state. The Bridge of Liars was built in 1859. At that time there were only three such bridges in Romania.
One of the legends says that if someone stands on it and lies, the bridge will collapse. That is why local criminals chose him. Here they made shady deals, negotiated and paid. Another urban legend, its version says that the pedestrian bridge was built on stilts, and it had a name in German “Liegenbrücke”, which means “bridge down”. This is almost similar to the German “Lügenbrücke” - bridge of lies.
Devil's Bridge in Martorell. Spain
This bridge was originally built by the Romans in 10 BC. e. so that ox carts could cross the Llobregat River. But it was subsequently destroyed by the flow of the river, and in 1283 work began on its restoration. The new design was taller and wider to avoid the misfortune that had already happened.
According to legend, an old woman crossed the Guadalquivir River every day to get water from a source located on the other side. She was of a respectable age, and it became increasingly difficult for her to cross the river, jumping from stone to stone. One day, on the other side of the river, she met the devil in the form of a salesman. He suggested that the old woman build a bridge across the river so that she would never have to suffer again, but in exchange for this service the devil demanded the soul of the first person to cross the new bridge. The old woman agreed, and in just one night the devil built the most beautiful bridge she had ever seen. The devil was sure that he would meet the old woman first on the bridge. But the old woman, approaching the bridge, took out of the basket a black cat, which crossed the bridge first, and the devil had to be content with his soul.
Glenfinnan Viaduct. Scotland
Glenfinnan Viaduct is a railway bridge in Scotland. It is this bridge that we see in the Harry Potter films. This fact alone adds mystery and amazing magic when contemplating the concrete bridge. The viaduct consists of 21 arches with breathtaking views.
By the way, a diesel train runs this route regularly, although only in the summer.
The Brooklyn Bridge. USA
The famous American Brooklyn Bridge. New York's most famous bridge over the East River. It was built at the end of the 19th century (1883), and for 20 years it was considered the longest suspension bridge on the planet. After all, its length is 1,825 meters, its width is 26 meters, and its maximum height is 41 meters.
In 2006, workers who were engaged in repair work discovered in the wall of one of the supports the entrance to a bomb shelter, which was built back in those difficult times when the Soviet Union and the United States tried to overtake each other in the nuclear race. Food and water, antibiotics and radiation protection products were found in the bomb shelter. It is still a mystery how this incredible construction was hidden from outsiders, because the movement of cars and people does not stop on the Brooklyn Bridge for a minute.
Golden Gate
The total length of the bridge built over the Golden Gate Strait was 2,737 meters (including approaches), while the length of the suspended part (main and side spans) was 1,966 m, including the main span (the distance between the “towers”) - 1,280 m. The width of the bridge is 27 meters (including the roadway - 19 m and sidewalks - 3 m each), the height of the supports is 227 meters (above the roadway - 152 m), the height of the central part of the bridge above the water (at high tide) - about 67 meters. The diameter of each of the two main cables is 92 centimeters (they are twisted from 27,572 galvanized steel threads with a diameter of 4.9 mm), and the length is 2,332 meters. Every 15 meters, 250 pairs of vertical cables with a diameter of 6.8 cm each are lowered from the supporting cables.
The Golden Gate was built in 1937 and immediately began to attract people who wanted to give up their lives like a magnet. And the bridge quickly gained fame as a place convenient for this kind of settling scores with others.
The Golden Gate Bridge is one of the most photographed objects in the world. Its construction took a long time to coordinate with the US Navy. When approval was finally given, the Navy wanted the bridge to be painted black and yellow stripes so it would be visible in the fog. Eventually, the bridge's architect, Irving Morrow, convinced the military to paint the bridge dark orange. This made the bridge not only visible under any conditions, but also beautiful.
Overton Bridge. Scotland
This arch bridge is located near West Dumbartonshire, Scotland, it was built in 1859 and has become famous for the number of unexplained cases of dog suicide. These incidents were first recorded in the 50s and 60s of the last century, when dogs were observed to suddenly jump off a bridge and a fall of fifty feet would result in their death. All the dogs jumped from the same place. If the dogs survived, they recovered and then jumped off the bridge again. A more plausible explanation for “dog suicide” may be that minks live under the bridge. Veterinarians and specialists note that the dog, too excited by the smell of minks and succumbing to impulse, is not able to calculate the height of the jump.
Tarr Steps
This small bridge, made of stone slabs, is located in the British Exmoor Park and connects the banks of the Barloe River. It is difficult to say when it was built; some researchers believe that it could have been created in 3000 BC. There is a local legend that says that this bridge is the creation of the devil himself, who has sworn to kill anyone who dares to cross it. They say that a cat was initially allowed across the bridge, and it immediately disappeared. Then the local residents sent a vicar across the bridge, saying that the devil would not dare to touch the clergyman.
The devil and the vicar met halfway across the bridge and made an agreement. Anyone can walk along Tarr Steps, but only if the devil is not sunbathing on the bridge at that moment. So the locals say: "Before you decide to walk the Tarr Steps, make sure no demons are sunbathing at that moment."
Unfortunately, Tarr Steps has suffered some damage over the centuries. Some of its stones were destroyed by floods, but the bridge is periodically restored so that it can serve for many more years.
Liteyny Bridge
There is a legend that the Liteiny Bridge was supposedly built on the site where the “werewolf bridge” stood in ancient times. They said that under this “werewolf” on moonless nights a black whirlpool suddenly appeared, which sucked in people who found themselves near the river. And from the whirlpool then “all sorts of evil spirits crawled out”, which mocked passers-by, “made dirty faces and shouted shameful words.” And, like a magnet, this whirlpool of all St. Petersburg suicides attracted to itself...
No one knew the exact location of the “werewolf bridge”. But the old-timers, who knew a lot of St. Petersburg secrets, said that this bridge could be shrouded in fog in the blink of an eye and lead a lonely pedestrian to an unknown place: to other times, other lands, from where there is no return. Perhaps this bridge was the entrance to another dimension?
There is a legend that the werewolf bridge was seen even before its construction . They say one visiting coachman drowned a chaise with a master in the Neva. And during interrogation by the police, he stated that with his own eyes he saw a large stone bridge across the Neva in this place and wanted to drive across it.
Liteyny Bridge is the heaviest drawbridge in the world.
And some photos of amazing bridges.
Bridge in the mountains. Yemen
Looking at this structure, it is difficult to imagine how people of that time, without cranes or special tools and equipment, built bridges at such a height that still stand today.
The Charles Bridge. Prague
Probably everyone has heard the name of this bridge at least once in their life.
Bridge on Baikal
A tourist train runs across this bridge on Lake Baikal.
Aqueduct of Pont du Gard in France
Built more than two thousand years ago, the elegant and austere bridge once served as part of a complex water pipeline that delivered life-giving moisture to the city of Nîmes. Even today it amazes our imagination with its proportionality and size. It breathes history.
Bridge in Pindos mountains, Greece
When you see this bridge, it seems that mysticism lives under every stone in these mountains.
Amazing miraculous bridges. Nature itself has been building these structures for thousands of years. Day after day, century after century.
Immortal Bridge. China
Adam's Bridge or Rama's Bridge is a string of shoals and coral islets, 48 km (30 miles) long in the Indian Ocean, between the Hindustan Peninsula and the island of Sri Lanka (Ceylon). A geologically remarkable rise of sandy seabed off the south-eastern coast of India and off the north-western coast of the island of Sri Lanka, extending from the sandy island off Ramnada Point to the western tip of the island of Mannar, off the coast of Sri Lanka. In some places it appears as small islands, but most of it lies under water at 1 and 1.25 m during high water; Only the strait between Cape Ramnad and Rameshwar Island, the so-called Pambas Passage, is accessible to small ships.
The ancient Indian epics "Mahabharata" mentions an amazing ancient megalithic structure - the Rama Bridge, which connects the island of Sri Lanka with India. It is characteristic that this structure is still visible from satellites, which was used by local residents until the end of the 15th century, when it was destroyed by a storm after a strong earthquake.
The process of erecting this bridge is also described in another ancient Indian epic, the Ramayana. If you believe the dating, then this happened about 1 million 200 thousand years ago. Legends claim that this 30-mile-long structure was built by the “gods.” The construction was supervised by the son of the legendary architect Vishvakarman - Nal. It was over this bridge that Rama’s troops crossed to the island for the main battle with the army of the demon Ravana, who kidnapped Rama’s wife, Sita.
View from space.
The greatest depth is 1.25 m. That is, if you wish, you can walk along it now.
Bridges connect the banks.
Bridges connect people.
Thank you for your attention. Happy holidays everyone!
You will be able to set personal records in deadlifts and squats with a barbell
Deadlifts and squats require active and strong glutes. Weak and inactive gluteal muscles are unable to create sufficient tension in the thigh - this is precisely the problem that many exercisers face. The reason is the lack of effective interaction between the hips and the core.
One of the benefits of performing a glute bridge is that there are a bunch of variations of this exercise aimed at both activating and strengthening the gluteal muscles. Therefore, lying pelvic raises will help you achieve greater success in deadlifts and squats with a barbell.
In general, by performing a butt bridge every day, you can get rid of both annoying back and knee pain and train your muscles, making other exercises in the gym and everyday life much easier for you!
Contraindications
Exercise may be harmful to you if you have:
- pregnancy;
- diseases of the spine or gastrointestinal tract;
- joint injuries or diseases;
- high blood pressure;
- headache;
- intervertebral hernia;
- Recently there were operations on the abdominal organs.
In these cases, do not bridge.
However, the bridge also has contraindications. It should not be done if:
- diseases of the spine, gastrointestinal tract, high blood pressure or headaches;
- pregnancy;
- injuries or diseases of the joints.
