For several years now, gymnastic rings have been experiencing a second wave of popularity. At the end of the last century, this sports equipment could boast of unprecedented demand, which over time gave way to various new exercise equipment and training accessories, but now the rings are remembered again. This is largely due to the ability to perform unique functional exercises for the torso, which are completely different in biomechanics from classic movements with a barbell or dumbbells.
Characteristics of gymnastic rings:
- Non-standard functional exercises that activate a huge number of muscles;
- Adequate load, which is equal to your body weight; • No overload of the articular-ligamentous apparatus;
- Affordable cost of the projectile;
- Strength and durability;
- Comfortable rings coated with a special anti-slip layer;
- Strong cables that can be easily secured to any support.
Development of strength thanks to the mobility of the rings
Every time it is necessary to perform an exercise without rigidly fixing the torso, the core stabilizer muscles come into play, but these efforts on the rings will be 2 times more difficult. Gymnastic rings tend to move apart, and to prevent this, it is worth making considerable efforts.
Such loads will eventually bring results; strength thus develops faster than in a simulator.
Rings can easily be hung on a horizontal bar or even to the ceiling and make the usual exercises many times more difficult, which often only maintain shape rather than improve it. In simple words, the body dangling in the air makes the exercise more difficult, although it will take time to master the technique.
Torso exercise on rings
The main basic exercise for the muscles of the chest, back, arms and shoulders is a movement combining pull-ups and dips. It is this that loads the largest number of muscle segments per unit of time, because in addition to the above muscles, the abs and back extensors also receive a decent load, not to mention the neck muscles. We will try to describe in detail the correct technique for performing such an exercise. This will allow you to safely include it in your training program without fear of injury.
Initially, install the rings at a height that will allow you to fully pull yourself up to them from the ground throughout the entire amplitude. As a rule, the ideal attachment point is 6-8 cm above the outstretched palm.
Hold the rings firmly with both hands using a tight, closed grip. The width between them should be at shoulder level, or a little more. The loops are strictly parallel to each other. Tighten your back with your abdominal muscles and hang from the rings with your ankles tucked and crossed.
With a powerful, controlled effort, pull yourself up using your back muscles. To do this, you need to mentally imagine lowering your elbows down and at the same time, if possible, roll your chest forward, creating a noticeable deflection in the spine. At the critical point, after a second pause, it is necessary, using explosive tension of the deltoid and pectoral muscles, to raise the elbows upward and end up in the position shown in the center of the visual illustration.
It is not difficult to guess that this is the starting position for an exercise that is reminiscent of dips. Without pausing, press your body upward, moving your legs in front of you to maintain balance. The movement should be fast and, if possible, with minimal movement of the elbows back. After reaching the final point of the trajectory, slowly lower yourself down to the position indicated in the illustration in the center.
Next, lower your elbows and entire torso under control. Touch the floor and immediately begin performing the next repetition.
Safe training due to adjustable width between rings
For example, the width of the bars is not always 60 cm or more suitable for everyone’s figure, as a result of which during the exercise one feels discomfort in the front delts and even pain. In addition, the elbows may start to “shoot” at the most inopportune moment, which will force you to finish the exercise. According to reviews, standard bars do not suit everyone with their width.
Gymnastic rings solve this problem; in order for the training to be as effective as possible, set the width between them, which will be from your fingertips to your elbow. In addition, it is easy to set the width to be larger to train the chest or smaller to transfer the load to the triceps. In short, the width of the sports equipment will no longer be a problem, which will greatly reduce the risk of injury.
Easily adjustable ring height
Just an example, in my area on the beach there are bars that, at first impression, created more than 2 meters for the guys, they are at my eye level, despite the fact that I myself am not small (1.85 m), which forces me to jump on them with a deep squat . If you have encountered a similar problem, then rings are a great solution. They come with adjustable straps.
If rings are new to you, like ice skates are to Africans, then lower them to waist level and do light push-ups, increasing the height as your muscles and joints strengthen.
They can easily be hung on the horizontal bar; you will forget about the problem of jumping to the horizontal bar or looking for a stand.
How to choose gymnastic rings
Let's consider the main criteria for choosing this sports equipment.
Material selection
It is very important to decide on the material of your simulator. Here are the options:
- wood;
- plastic;
- multilayer plywood.
Each option deserves separate consideration.
Tree
If the training room is equipped in an enclosed space or apartment, it is better to choose wood. It has good grip on the palms and pleases the eye with its beautiful texture, and is quite durable. For the manufacture of such equipment, hardwood is used:
- birch;
- oak;
- beech;
- hornbeam.
Typically, manufacturers do not coat their products with varnish or stain. A thorough, fine grinding is sufficient.
Products made from multilayer plywood
The same wood, characterized by increased strength, since the parts are made of multilayer material. The polished surface of plywood products is not inferior in quality to their wooden counterparts. This design is easy to make with your own hands.
Plastic
The best option for outdoor areas is products made from ABS plastic. On a note! ABS plastic is called an impact-resistant thermoplastic resin, in the production of which the starting material is a copolymer consisting of: acrylonitrile, butadiene and styrene with a content of the first by volume ranging from 5 to 30%, the other two – in an amount of 40-60%.
They will withstand everything: autumn slush, summer heat and even winter cold, if the thermometer does not drop below - 40°C. Plastic products have one drawback - the outer diameter. All manufacturers sell products with a diameter of 28 mm. And although this is the standard diameter used in international competitions, some people find this cross-section to be insufficient. Manufacturers of wooden samples produce products with a cross section of 30 and 32 mm.
Homemade simulator
To make such a simulator at home, you will need square blanks made of moisture-resistant plywood glued together from birch veneer. The inner diameter of the projectile is 180 mm, the outer diameter is 28 or 30 mm. The procedure is as follows:
- Internal holes are cut out with a jigsaw in all workpieces.
- The resulting parts are coated with “Moment – Joiner” glue.
- The glued blanks are folded together, clamped with clamps and left until the glue hardens completely.
- After 24 hours, the resulting part is processed with a rasp, achieving the desired shape and size.
- The surfaces are finally sanded with sandpaper.
The inventory is ready. All that remains is to make the slings and hang your creation in the right place. We hope that the step-by-step instructions given here will help you make these simple products yourself.
Rings - trainers
Developed by CrossFit trainers. They are products of a traditional shape, the surface of which in the lower third is made flat in order to put on special overlays that increase the cross-section in the grip area. The point of the trick is that for beginner athletes who are mastering power-ups on such an unstable apparatus, it will be easier for them to perform it if they have a wider support. When the movement is mastered, these transformers can be replaced with standard equipment.
Today, fitness rooms are equipped with plastic and wooden products in almost equal shares. Wooden ones are considered more prestigious.
Strengthening the body that cannot be achieved by working with iron
Regular ring training helps strengthen the small ligaments and tendons in the shoulder and elbow joints, all of which leads to a stronger body and reduces the possibility of injury. Combining training in the gym with rings, you get a body with a well-developed muscle base and strengthened joints, at least in the upper body.
Can't do push-ups or pull-ups?! Start with rings, after which performing in the standard form will be easy. True, everything will turn out clumsily and will be given with great effort, but that’s how everyone starts. Don’t rush, always follow the technique, otherwise it’s easy to get injured and the recovery period will take a long time.
At first, your hands and body will shake as if in 40 degree frost, but as your body strengthens, this phenomenon will disappear. Regular training on the rings will make you a real iron man with a beautiful figure, just look at the gymnasts and draw your own conclusions.
Classes
Simple exercises on rings are suitable for beginner athletes:
- Push-ups are the same as on the floor, only you should have rings in your hands (they need to be lowered towards the floor). Hands should not shake or move in a horizontal plane. This is quite difficult, so first you can raise the rings higher, for example to waist level. Then the load can be increased by raising your legs above the level of your arms. You can do the “plank” exercise - emphasis as in push-ups, but without movement, you need to stand for as long as possible, up to three minutes. Those who have heart problems need to be careful with push-ups, because they directly load the heart muscle.
- The pull-up is similar to a pull-up on a regular bar. Holding the rings without moving is difficult, but for this exercise it is necessary. You can start with pull-ups with your feet on the floor and your body at an angle. You just need to keep your body straight and motionless, trying to touch the rings with your chest.
- Hanging leg raises are a common abdominal workout where you lift your legs straight, but you can start by training with your legs bent at the knees.
- Make an angle with your feet in the support position with straight arms on the rings. This is already from the category of artistic gymnastics, it is quite difficult, but athletes who feel confident in simpler exercises strive for such difficulties. This exercise can be a preparation for a more complex one - the cross, as it develops static arm endurance well.
- The cross exercise is very difficult, accessible to professionals. But the desire to master it is also suitable for beginning athletes. This static exercise with the simple name cross is also called the iron cross, Azaryan cross, vertical plane. The cross is a little easier to do than the vertical emphasis exercise in a straight position, but it is also quite difficult to master. Try hanging with your arms at a 90-degree angle to your body, gradually increasing the duration of this load for a few seconds. The cross is a link to many tricks - flips, dismounts, therefore, having mastered it, you will be able to develop further in this sport.
