bridge...and then

hi to everyone, the question is for everyone who has some experience with "what is possible to do after...".

Since a good bridge is achieved does make sense continue to improve it or is better work on it through dynamic movement as bridge wall walk , back walkover etc?

for now my bridge is at that point with hands only 2-3 cm far from the ears, no problem to hold it for a time. For sure the F1 movements increased the rounding of upper back.

thanks for your time.

Try to focus on keeping your heels on the ground and straightening the legs.  Other wise, you're good to go.  I'd recommend progressing through wall walks, to standing to standing bridges, to bridge to handstand progressions.

Also a good idea would be to practice rotating into and out of a bridge.

Also, that's a really good arch in your upper back.

I could be wrong on this but I think you need to push your shoulders a wee bit more towards your hand and also to straighten your legs.

thanks for replies. the only reason of the heels is because i don't have grip on the floor.

I'll can take another pic with entire feet on floor. if more shoulders leaning is needed i'm happy to hear that.

My question is needed simply because at this level i'm ok, if i try to go with shoulder over the hands (i can do it for 1-2 sec) i feel that there is a loss of sensitivity in my left arm. same sensation when you lock the blood flow for a certain amount of time. of course is not something that happens often, sometime. so if is not necessary push over.....

Alex! Nice bridge man! Did you consider the exercise to fall into a bridge from standing? I'm not as far as you but it's a very fun exercise if can do it slow.

I'm very scared by this exercise!

Ooh and another thing to consider is, like Bipocni already mentioned, a rotation into bridge. If you mastered this move you can spice it up and make it dynamically by considering this capoeira move (au de costa):

In fact a macaco from capoeira is also a "dynamic" rotation into bridge/handstand. Then if you are into tricking you can learn the "Raiz" or Touchdown Raiz, which are in my opinion from the same family of movements...(they are a rotation into "bridge" without hands).

So in conclusion the "bridge" opens up a lot of possibilities  ...

alex87 said:

I'm very scared by this exercise!

I was also! There's a "leap" of faith in there, but you can make it easier by using a wall first and see how far you can come. I have to be honest since the first time  I tried it I fell! But you take a soft surface you will be fine as long as you don't rush into it. Maybe a spotter can help to get over the fear. 

Have you read this post Alex? May be some use to you? https://www.gymnasticbodies.com/forum/topic/181-developing-active-back-flexibility/?fromsearch=1

Thank you richard i searched for it for 5 days, thank you.

Rachid unfortunately my right knee is not so strong and stable to permit single leg trick work. so probably i'll move over some active back flexibility.

Leaning backwards into a kneeling bridge can remove some of the fear factor, although it requires more flexibility.  Looking at your bridge, I would say you don't have that problem...