TUTO PONT ➖ ÉVITE LES BALLES à la MATRIX (ft. Elio Avila Munoz)


Do you have it ? Hello everyone! I discovered a super nice Youtuber, His name is “Eric Flag”, go check his Youtube channel Subscribe ! Did you tag me in the story ? Haaaa ! Motherfucker ! It is trapped chalk ! Did you expect that ? Eric Shlag ? Hello ! Well, for the story, when he saw that he could not get me.. He finally became discouraged, he put his weapons down and he left Well, I would like to take this opportunity to make a tutorial in which you will learn, step by step, First of all to do a “bridge” or “back bridge” All the way to Stand to Stand bridges Which is really cool ! And which will teach you how to dodge, such as in “Matrix”. Here is the structure of the tutorial. If you’re looking for a specific step I put the time markers below, in the description. At first, why do bridges ? Contrary to obvious and mainstream muscles that push ups, pull ups and squats train The “bridge” will strenghten less visible but so important muscles Those of your spine Well, there are not as impressive to show to your friends as your chest and your arms But believe me ! They might be more useful for your living, your health and sport performances overall See, your brain controls your whole body by sending signals which move down through your spinal cord (within the spine) But if your spinal cord is damaged Your brain, even if he is in perfect health, won’t be able to control specific parts of your body Because the signal won’t run The higher you damage it The more you will reduce parts of your body that your brain can control Which explains that you can become paralyzed under a certain level when you damage your spine. “Well, tell me Eric Flag, how do I protect my spine ?” Hehe budy ! That’s a good question ! Indeed it seems important ! Training bridge will, principaly, strenghten the erector spinae muscles Which are used as a first shield for your spine in case of an accident. But they are also used for standing up, pivot on one self… etc. The stronger they are, the better you will become in, roughly, every activities or sport. Training regularly the bridge will bring you others substantial benefits Such as improving your posture or reduce pain in the lower back Then yes ! Breathing, drinking, eating and sleeping, are necessary to live But protecting your spine is fundamental ! Besides of your muscles around your spine Your arms, your shoulders and your legs will be solicited during bridges In parallel, you will stretch a large part of your front body In particular, knees, quadriceps, hip flexors, abs and chest. Great complementary exercises to bridge that I recommend would be those who symmetrically stretch and strengthen the same muscles. To do this, you can simply fold in the opposite way Practising “L-Sit” or leg raises while sitting. In Street Workout, improving the bridge will be useful for other moves. Better straighter Handstand,
by working on opening up the shoulders. And it will help you to get a “Hollowback Handstand” for obvious reasons. It will also reinforce your quadriceps and helps your achieve “Sissy Squats” It will also be usefull to show your insane abilities when friends will challenge you at “Limbo”. For the prerequisites ! First of all, the two main problems that could prevent you performing the bridge, apart from strength, are causes by your flexibility. In particular if you hip flexors are not flexible. It will prevent you from making a perfect bridge. Likewise, the lack of flexibility of your lats and triceps can prevent you from making a good extension. If you have one of these problems, I would advise you to work, primarily, on those weak points before, or while training the bridge. You can find lots of videos on this subject ! Making the bridge is very demanding for wrists and shoulders. The more flexible and mobile they are, the better it is. I do recommend you to feel comfortable with wall handstand, to see if your shoulders are strong enough and to be used to have the head upside down. If you wan’t to go further and diversify the training of the bridge, You can try the Yoga version of the “Hollowback Handstand”, which seems like this. You can make it harder by pulling away the wall You can also gradually get your back used by training on the ground, with the “Cobra stance”. Don’t forget to warm up ! Warm up your shoulders With arms rotations, using a band Or with “scapula push ups” Warm up your wrists with stretching You can also make bridges in descent back to the wall. Or some repetitions of a progression that you master already ! Well, as we are good, let’s move to the progression itself ! First step – Half bridge ! With the legs in line with your shoulders, or less. Hands on the belly, push on your legs to get a straight line or convex from the knees toward the shoulders. I would, first, advise you to aim 3 sets of 45 seconds, with perf-ect form ! Before moving on to the next step. Step 2 – Raised hands bridge You can do it on a bench or on your bed. A more or less height will make the exercise more or less difficult. Put your hands close to your head, in line with your shoulders or more. Then push on your legs and your arms, the more you can. For this step, your goal is 3 sets of 30 seconds Step 3 – Head and hands bridge Here you will do again the posture of the previous step. But on the ground and you will push, just enough, to lie your head on the ground. From this step, it becomes interesting to make repetitions Try to push as high as possible. Before moving down to your head. It counts for one repetition. I do recommend to reach 2 sets of 15 repetitions before moving on to the next step. Step 4 – Bridge Same move but here you push directly from the ground without resting on the head. The goal is to get your hips as high as you can… and to extend your arms and your legs to the maximum. Don’t panic if you do not succeed to extend them at the beginning, this is usual. It will be easier with time and training. Beware ! Keep in mind that when you are in the bridge stance… Even if it is unpleasant, carry on breathing normally. You can work keeping it on the lenght time. 3 sets of 30 seconds is already great. But, again, I do recommend to work it on repetitions where you will have to lie on the ground between each repetition. A great goal to set, before moving on to the next step, would be 2 sets of 10 repetitions. Step 5 – Wall descent bridge Stand up toward the wall (in your back) to a one arm distance. Then, lean back to put your hands on the wall and go down slowly. When you take a step with your hand, the larger is it, the harder it becomes. You can also move your feet backward, little by little, if you need. Once you are at the bottom, I would advise you to lie down, then raise to hold a series of repetitions. Your goal is to reach 2 sets of 8 repetitions before moving on to the next step. Step 6 – Descent and Raise with the wall You have guessed, this is the same exercise as before. Except that you will raise you up, with the wall, once you are at the bottom. Once you reach 2 sets of 6 repetitions, I think you are ready for what comes next. Step 7 – Descent bridge without wall Well…. It becomes interesting but also scaring. To perform this move. Stand up with a wide distance behind you. Start by pushing your hips forward Before bending your knees and curving your spine. To keep your weight onward and ensure balance You can keep your hands on your hips until you can see the ground behind you. And so you will fastly bring back your hands so as to be prepared to hit the ground (not banging your head) This is better on the grass, something soft or a pillow not to hurt yourself when reaching the ground. And be careful when you lay your hands so that they do not slip Of course, you will be nervous during the first tries… But don’t worry, there are ways to reduce fear and assist you. You can keep the wall at a distance that will allow you to catch up if there is anything wrong. You can ask someone tu put his hands under your back to support you Or go down on something elevated, such as stairs, to make it easier. At the beginning you will certainly fall on your hands. But over time, a great goal is to succeed controlling the descent in order to lay softly on your hands. Once you can hold a series of 4-5 repetitions, that are controlled. I think you’re ready for step 8. Step 8 – Stand to Stand bridge Honestly, once you know how to go down, you are mor than halfway ! Because this is not the most difficult part Once you went down, extend your arms, bend your legs and move forward to forge ahead your centre of mass. If you are sufficiently flexible and strong, your hands will detach easily from the ground, and you will be able to raise without troubles. At the beginning, it wont be that easy… So, what you can do is to push yourself with your hands In order to move forward wth more dynamism. You can spread your legs and turn your feet outwards to more easiness and to be more stable. The final goal is to succeed doing this with feet in line with shoulders and without any impetus. From here, I would advise you to work until 2 sets of 2-3 repetitions. Make sure that you master it, and that you do not lose it ! To go further, you can make larger sets but also elevate your feet so that you go lower. Which is quite a good challenge ! You can also ballast your bridge with a weigthed vest for example if you want to test your limits. Be proud of what you have accomplished and use it, if you want, to show off at the pool ! Well…. This is not the appropriate season for swimming…. Let’s move quickly to the last part on volume and frequency. If you already train frequently, I would advise to train the bridge at the end of your trainings, 2 to 4 sessions each week. That is when you will do the 3 sets of your current progression when you will, either hold out the longest or doing the most repetitions. You can also train with more volume and less frequency such as training your bridge once or twice a week. With a goal of 6-8 total sets Do as you want according to feelings and goals ! Such as for stretching or training, you will have to be consistent (regular) if you want results. That means that this is not by training twice a month that the progression will be fast. Here comes the end ! I hope you enjoyed it And that it gave you desir for bridges…. ….especially if you have never thought about it before ! I am plaining other tutorials such as this one on my channel. And I don’t want to do half the job ! Aiming at giving added value to what is already on Youtube ! But it takes time, so be patient ! Your support on my channel is important… And if you want to express it, use the appropriate buttons ! Or leave a comment in the description 😀 Special thanks to Choubatuck & Mathias for their support on this video. Go check their channel ! Thanks to you, and see you soon in a new video !

100 thoughts on “TUTO PONT ➖ ÉVITE LES BALLES à la MATRIX (ft. Elio Avila Munoz)

  1. Superbe intro, mais tu fera gaffe aux faux raccords la prochaine fois, ça se voit dès le premier coup d'œil là. Mais pouce bleu quand-même.

  2. Quel taff déjà, très instruit, instructif, avec une bonne méthodologie, la voix est posée et agréable.
    Et puis surtout quelle générosité de ta part, de prendre sous ton aile, de mettre en peut dans la lumière et dans une si grosse production un petit gars (un peut insignifiant) sans grande prétention sportive, qui ne paye pas de mine, au physique assez commun et qui débute timidement dans le domaine. @choubatuck

  3. Tu tombes à pique bro!!! je travaille ça en ce moment!!! bon conseil 😉 si j'y arrive bien je parlerais de ta vidéo 😜

  4. Super vidéo mec👌🏽💪🏼 j’ai appris qu’avec le l-sit et se genre de mouvement également à cause de notre activité relativement sédentaire on développe trop et tendons trop le psoas se qui peut développer des douleurs au bas du dos.
    Est-ce que le pont permet d’étendre ce muscle?

  5. Les gars … Hollywood vous attend 🤣 franchement l'intro était énorme mdrr, juste un léger faux raccord quand elio se prend la magnésie dans la face, et que en se retournant il est tout propre haha. Mais sinon le pont j'arrive à la faire depuis tout petit mais je t'avoue que j'ai jamais pense à m'entraîner dessus parce que j'y voyais pas forcément d'avantage, mais en tout cas vidéos propre, et on va s'entraîner sur le pont 😉 💪🏼

  6. Franchement ca me motive grave a me lancer…merci et ne t arrête jamais…vivement la prochaine vidéo…je te laisse..je dois commencer a m échauffer!💪

  7. C’est excellent les gars , y’a peu de choses à dire. Le délire au début était très bien trouvé , assez bien cadré, les effets au top , et surtout elle était parfaite pour le thème .
    +le décor de la vidéo qui est en accord et tout
    Ericflag t’as l’air d’un type humble et serein irl et tu le transmet bien dans tes vidéos , et niveau connaissance que tu apporte c’est pile ce qu’il faut !
    Continuez à bosser ensemble parce-que vous envoyez du lourd, méritez plus de vu et j’espère que vous irez loin.
    Peace !
    [ceci était un long commentaire constructif hehe]

  8. Elio était plus fort sur Mw3 😂 , J'ai toujours réussi a faire le pont mais je suis pas du tout souple 😂 , c'est le seul truc que j'arrive a faire 👍

  9. salut eric ! super vidéo j'avais jamais pensé à cet exercice j'ai appris des trucs et c'est ça qu'est bon ! par ailleurs c'est la deuxieme fois que je te vois pratiquer le sissy squat, donc je voulais te montrer cette vidéo avec un avis sur cet exercice qui m'a l'aire plausible, tu pourrais me dire sque t'en penses ? https://www.youtube.com/watch?v=gpA83ku_vAU

  10. Originale comme vidéo, bien vu 😉 C'est sur je vais faire une vidéo sur ce sujet ou je montrerai mes tentatives pour apprendre cette figure 🙂 Continue comma ça, tu vas exploser

  11. Idée originale, on pense pas forcément au pont, ce qui met en valeur ta vidéo assez rare, contrairement à des tutos front, handstand, flag etc 😉

  12. Super video très instructives et sympa a regarder. Oh faite ça serai cool que tu fasse une video sur le renforcement des epaules car j'ai remarquer que c'est mon grand default en tant que debutant en calistheni et street workout nottament pour le handstand et la planche, et je pense que ça peut l'être pour d'autre aussi 😉.

  13. Bhen tjrs un plaisir de matter tes vidéos! La souplesse est un domaine souvent négligé trop peut être. Continue comme ça en tout cas! Tes vidéos sont de qualités et tes conseils d'une simplicité efficace! 🙂

  14. Tu te renseignes beaucoup pour nous apprendre des choses et tu fais des tutos impeccables, c'est tellement bien comparé à certaine chaînes full "provoc" "montrer son corp/skill", merci beaucoup pour ton super contenu!

  15. Ce début de vidéo….. le gros kiff xD…. Haha bravo à vous ! Super tuto, très clair, très bien expliqué ! On en redemande ! En plus, on oublie très souvent la souplesse alors qu'elle est importante, que dis-je, indispensable en musculation / street workout !
    A quand un tuto planche 😀

  16. Ouahhh cette video de fou !!! 😭😭 Et cette intro du feu de dieu ! Bravo Eric t'as (encore une fois) tout déchiré !!!

  17. Toujours du super travail ! Juste une petite question est-il préférable de travailler le pont avant ou après les autres étirements ? Car je suis aussi souple qu'une pierre donc je m'y met en ce moment mdr merci d'avance !

  18. C'est un sujet super intéressant ça mec ! C'est cool de faire des vidéos comme ça, de faire des sujets un peu différents, continue de nous faire des vidéos de mieux en mieux 🙂

  19. Très instructif, même si je ne pratique pas (encore) la calisthénie! Ça me servira pour le jjb! Merci beaucoup Éric!

  20. Chouette chaine, bien expliquée, des vidéos vraiment sympa, j'adhère!
    Par contre sur celle-ci, je me trompe ou tu es un fan de Paul "coach" Wade?

  21. L'intro est excellente! Et le reste de la vidéo aussi bien entendu, même si elle ne va pas me servir tout de suite aha!

  22. Putain bien joué la vidéo ! J'avoue que sur la fin j'avais l'impression de voir The Grudge ou un autre monstre d'horreur japonais. Impressionnant. Je vais m'y mettre !

  23. Si tu as envie d'étudier d'autres trucs sur le sujet, je te conseil "l'entraînement d'un détenu", il se peut que tu connaisses, pour ma part j'appelle ça la bible de la force, j'ai testé plusieurs méthodes, y a que celle là qui m'ai donné des résultats x)

  24. Super ! 👍
    Je viens de crée mon compte YouTube, qui sera dédier au dépassement de soi et comment réussir tous se que l’on entreprend, venez y faire un tour, sa me ferais plaisir ! Bonne soirée à tous 👌

  25. Je n'arrive pas à pousser sur mes bras dans l'exercice 3. Des conseils pour m'aider à arriver à cet exercice s'il te plait.

  26. La présentation des différentes étapes et du nombre de répétitions a viser avant d’upgrade la progression est superbe !
    Merci 🙂

  27. Salut Eric, super tuto tu crois que je peux aller jusqu'à 6 entrainement par semaine pour amélioré la rapidité des résultats ?

  28. Ça y est ! J'ai enfin réussi !!! J'avais regardé la vidéo au moment de sa sortie. Au bout de presque un an et demi, je descend et remonte en pont !

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