Learn how with just the rings you can develop the perfect musculature and body proportions like competitive gymnasts. Gymnastic rings have been around for over two thousand years and have seen a new peak in sports in the last few years. Rings are a very effective functional training tool. They can be successfully used by bodybuilders, as they are able to identify and eliminate weaknesses. This is due to the fact that gymnastic rings provide complete freedom of action, and in the face of gravity, weak points in the development of your muscles simply cannot be found. Today we invite you to get acquainted with the best exercises with gymnastic rings.
How to use gymnastic rings to leave your comfort zone?
Many athletes, without realizing it, hide their weaknesses from themselves, or in other words, try to do only what they like. A simple experiment can be performed to verify that these words are correct. Invite several athletes to create a training plan for all muscle groups. They will all use exercises that show their strengths.
Very often, the reason for the plateau is precisely the passion for developing their strengths and ignoring the little things that, in their opinion, do not matter much. So these elements are practically not trained, then the result is a plateau. When using gymnastic rings, your body is lifted off the ground and this will show you how strong your functional base is. If you want to constantly progress, you must avoid your comfort zone.
However, the important point here is to combat the temptation to deceive yourself in order to bypass weaknesses. It is the human ego that often becomes the main enemy, although it can also push us to improve. A typical example of self-deception is pre-swinging when pulling out by force. Of course, when used correctly, this technique can contribute to the development of strength, but it is important that it does not become a way of bypassing weaknesses. All strength athletes can benefit from the use of gymnastic rings.
Best Ring Exercises
Now we will look at just four exercises, which will be enough for you to identify and begin to eliminate your weaknesses.
External grip hold
This exercise is very simple and requires sufficient arm strength. It is necessary to take a handstand using gymnastic rings. In this case, the palms should be turned outward relative to the body. Push your shoulder joints forward slightly. Although this exercise seems to me to be the simplest in gymnastics, not every athlete is capable of performing it. With its help, you will significantly increase the stability of the shoulder joints, as well as increase strength and endurance.
Hoop pulls
This exercise is intended for athletes who have not yet gained enough strength to perform pull-ups. You need to lie on the ground and hold the rings shoulder-width apart. Your body at this moment should be in a straight line. Pull your shoulder joints back slightly before starting the exercise. Pull up at a slow pace. All movement must be under your complete control.
Deep grip pull-ups
You need to hang onto the rings using a deep outer grip. Pull your shoulder joints back a little. Start pulling up at a slow pace until your elbow joints are close together and the rings are at chest level.
External grip push-ups
Take the starting position similar to the first movement described by us. Keep your shoulders tense and drooping. The downward movement should be slow, and the hands should always be near the body. Climb up sharply from the bottom of the trajectory.
Technique for doing exercises on gymnastic rings in this video:
