Gymnastic rings + you = super fun and strong times!
Now, I know what you are thinking… It sounds a little crazy but trust me, you can do it and you will love it! Gymnastic rings are a great tool to improve core strength, shoulder strength and flexibility, increase body awareness, and improve total upper body strength. I’m sure you can remember the last time you were upside down (those keg stands in college were a long time ago!), but you should totally give it a shot! It’s amazing how just getting inverted will teach you so much about your body in space and show you just how little control and awareness you have!
Gymnastic rings can be used to get inverted, for various pull up exercises, and for lockouts… Think Iron Cross. There are many many many steps before you will get strong and flexible enough to do real fancy things with the rings, but that’s part of why they are great. Even just learning the basics will give you so much body improvement in such little time you will be amazed! Here are a few things we do in class:
- Pull ups: Sitting on the floor with your legs crossed and keeping that position thought the full movement, this can also be done assisted if you cannot do a pull up (yet!). Doing a pull up this way will increase core involvement, increase shoulder range of motion (rotating your hands at the top to touch your shoulders to the rings), and increase lat strength (starting from a dead stop and taking out any leg/hip flexor assistance), it’s amazing how pull-ups on the rings are so different than on a bar!
- Lock outs: Getting up on the rings and locking out your arms. Sounds easy enough…the higher the rings the more you have to jump into lockout; which is challenging to jump up and power your arms straight down at the same time. You can do lockouts for time, with hand rotations, or with knee/leg raises for added core effort. Getting into position over the rings takes a ton of tricep, lat, core, and shoulder strength! You will be amazed at how challenging this simple movement is!
- Ring Inversion: We start with the basics of just simply getting upside down. Getting your hips over your head is tough; ideally we work to do that starting under the rings with straight arms and pulling our legs up with just the use of our core and lats. That is incredibly challenging so using a bit of a pull up, getting a step in start, and using a spotter are all great ways to start. Once you get upside down you use your core and shoulders to maintain balance and control. When you come back to the floor we focus on core strength by slowly lowering your body down in a ball until your feet touch the floor. That is a tall order to say the least!
These are just a few basic exercises we do with the rings. The possibilities are endless however. You will be amazed at how quickly your strength, control, and skill come along on the rings with just a little effort!
Interested in trying out the rings? Come join the fun and challenging ring workouts today!
Contact Personal Fitness Trainer Adriana Brown.