Benutzer:Vyayam Mainz/Ringerbrücke
Ringerbrücke
Die Ringerbrücke ist sowohl eine Verteidigungsposition im Ringen, als auch eine gymnastische Übung zur Förderung von Kraft, Beweglichkeit und mentaler Ausdauer.
Die Ringerbrücke als Verteidigungstechnik dient dazu einen Schultersieg zu verhindern, für den beide Schultern gleichzeitig die Matte berühren müssen. Kraft der Bein-, Rücken- und Nackenmuskeln drückt man sich in die Brückenposition und versucht sich aus dem Griff des Gegners zu befreien.
Die Ringerbrücke als gymnastische Übung kann sowohl als isometrische Übung eingesetzt werden, bei der lediglich die Position über einen bestimmten Zeitraum gehalten wird, als auch als dynamische Übung, indem man von der Rückenlage versucht mit der Stirn oder Nase den Boden zu berühren oder sich auf die Seite dreht um mit der Schläfe den Boden zu berühren. Mit der Ringerbrücke kann man nahezu den gesamten Körper trainieren, sie ist eine Ganzkörperübung. Sie stärkt die Beinmuskeln, die Rückenstrecker, den Latissimus, den Trapezius, die Nacken- und Halsmuskeln. Sie dehnt den Brustkorb, die Bauchmuskeln, die Lendenbeugemuskeln. Zu Beginn des 20. Jahrhunderts war sie eine normale Übung beim Krafttraining. Bevor das Bankdrücken aufkam, begaben sich die Athleten in die Ringerbrücke und zogen das Gewicht vom Kopf hoch über den Brustkorb um es dann hochzudrücken. Auch für Boxer war sie eine reguläre Kräftigungsübung, die durch Mike Tyson eine Renaissance erlebt hatte.
Im Yoga zählt diese Position zu den Rückbeugen. Ihr werden Eigenschaften zugeschrieben, wonach sie den Brustkorb öffnet und Herz und Lungen Raum gibt.
Historische Zitate:
Der Ringer und Ringkampftrainer (Trainer von Frank Gotch) Martin 'Farmer' Burns: "I wish to impress upon all my students the great value of physical training connected with the bridge exercise. I want you to practice bridging every day, for you can find nothing that will develop the neck and back muscles to such an extent as bridging will do. You already realize the importance of a very strong neck and it is entirely up to you to have a wonderful neck or not, depending entirely on the amount of study, and time of practice that you give the subject. A strong, well-developed neck is not only valuable to health and your personal athletic appearance, but important in wrestling as well." “Get down on your knees. Place hands behind your back, and your forehead on the floor. Use a soft quilt on the floor to prevent scratching or bruising forehead. Now roll the head from side to side and forwards and backwards. Most of the weight of the body is supported on the neck, and gives the neck a tremendous amount of work. This is a splendid movement. It cannot be beat. Work until you are tired, but gradually extend the time from day to day. This is one of my own inventions. By long training I have developed my neck until no man can choke me with his hands however he hard he tries. Hundreds have attempted it and failed” (Farmer Burns, 1912)
Strongman und Kraftsporttautor George F. Jowett: “The wrestler’s bridge is a favourite exercise with most body builders, but the have the wrong idea of this exercise. Seemingly, it is thought that wrestlers develop their powerful necks from bridging. True, from bridging, but not in bridging. What I mean is that their development is obtained from going up into the bridge and not in holding the bridge.[…] Some find the bridge difficult to form. There is nothing to it. […]What he should do first is to draw the heels as close to the body as possible, then place the hands behind the head, and draw the head well under towards the shoulders. This done, thrust the leg so that the body weight is forced towards the head. Now the best way to obtain the right effect upon the neck muscles is to bend the neck at the shoulders when in the wrestler’s bridge position , and simply lower the shoulders to the ground. Then by prying and pressing the head against the floor, raise into the bridge again. Full action is obtained from the neck muscles this way. Some make the mistake of swaying the body up on the head. That is wrong. Let your neck do the work, and you will find the exercise considerably more vigorous. When you feel you have become too strong for this movement, just hold a light barbell at arms’ length throughout the exercise, and you will get the right kind of resistance to continue your progression. This exercise will get the trapezius nicely, but if you want to bring the sterno-mastoids into play all you have to do is twist the head from side to side, while in the bridge position, so that each time you bridge you roll onto the temple. However, be sure and make it a neck movement and not a motion done with the sway of the body. The further you twist to the side of the face the better will these neck columns work.” (Jowett, 1926)
Boxweltmeister Jack Dempsey: “Neck muscles should be strong to absorb the shock of head punches. The best exercise for strengthening the neck muscles is the "bridge”. Lie on your back on the mat. Lock your hands on your chest. Make a simple bridge by raising your body until it is supported by your feet and your head. Still in the simple bridge, roll back on your head until your forehead is touching the mat. Then return to the simple bridge, and then to your stretched-out position. Repeat the procedure several times.” (Dempsey)
Der Krattrainingsautor und Strongman Brooks Kubik: “The wrestler's bridge is one of the best and finest exercises that you can do. It builds strength, power, health and organic fitness to a remarkable degree. It is literally a life- altering exercise. Make it a regular part of your training program, work it religiously and rigorously, and reap the resulting rewards.” (Kubik)
Weblinks
oldtimestrongman.com scientificwrestling.com jma-training.de
Literatur:
Alter, Joseph S.: The Wrestler’s Body. Identity and Ideology in
Burns, Martin: Lessons in Wrestling and Physical Culture. 1912.
Dempsey, Jack: Championship Fighting. Explosive Punching and Aggressive Defense. New Yotk, 1950.
Jowett, George F.: The Key to Might and Muscle. 1926.
Jowett, George F.: Molding a Mighty Back. 1938.
Kubik, Brooks: Dinosaur Bodyweight Training. 2013.
Oakely, Sir Atholl.: Blue Blood on the Mat. The All-In Wrestling Story. 1964.
Rast, Dieter: Ringen. Die Grundlage des freien Stils. Berlin, 2007