Gymnastics Training - Ring Exercises and More


Gymnastics Training - Ring Exercises and More
OK, so I've written one article so far on the benefits and superiority of gymnastics training over your typical bodybuilding routine... so now let's get onto some actual gymnastics training.

Gymnastics Training - Ring Exercises and More

Now if you're really into this stuff, I'm going to recommend that you buy a set of gymnastic rings. Why? Because gymnastic rings are incredibly versatile and lend themselves very well to tons of exercises. Moreover, due to the lack of stability they provide (or don't provide), ring training is excellent for working out your muscles. Say you're doing a pushup on the floor, your hands are fixed in place. Now say you're doing a pushup on gymnastic rings... your hands are free to move in any direction. This makes the maneuver much more difficult, and works out all sorts of little stabilizing muscles you wouldn't normally workout. If you don't know where to buy some, I bought a good quality pair of gymnastic rings on eBay for fairly cheap, and received them quickly.

OK, so let's get onto the ring training exercises.

Gymnastics Training #1 - Pushups on Rings

Gymnastics Training - Ring Exercises and More
I've basically just described above why these are so beneficial. Once you have your rings, hand them and lower them so they're just slightly off the ground. Grab the handles, and get into your normal pushup position at the top of the motion (arms straight, elbows locked). A lot tougher to hold yourself up there on rings isn't it?

Now simply do a pushup, and keep good form. I guarantee you will be able to do many fewer of these on the rings than on the floor.

Gymnastics Training #2 - Bulgarian Dips

This is an awesome ring training exercise which you'll really feel in almost your entire upper body. Why the name? Because they were first introduced by a Bulgarian apparently. OK, so raise the rings and get ready to get up on them. You want to get on them in a dip position, i.e. your body upright, holding yourself up with your hands at your sides, palms facing you, arms straight and elbows locked (even holding this position can be quite difficult if it's something you've never done before).

Now, lower yourself on the rings until your upper arms become parallel with the floor. As you lower yourself, turn your hands inwards so your palms are facing backwards (i.e. turn your hands 90 degrees inwards) you as you get to the lowest part of the movement. Try to keep your hands at shoulder width apart during the movement. Now as your raise yourself back up, rotate your hands back to their original position... and repeat.

This is a difficult move, and you may not be able to do many repetitions if you've never tried this sort of stuff before. As you're on the rings, you'll feel this in your entire upper body. It will really work your chest (specifically lower chest) the most however. Search YouTube for "bulgarian dips" to see one in action.

Gymnastics Training #3 - Pseudo Planche Pushups

This last one isn't a ring training exercise... it's difficult enough on its own. Get in a regular pushup position at the height of the movement with your elbows locked. Now, lean forwards so that your hands are now somewhere between your hips and your shoulders (as opposed to directly below your shoulder as in a regular pushup)... keep your elbows locked. How much you can lean forwards will depend on how strong you are at the moment. If you can't lean forwards very much, it's OK... don't force yourself to do something you can't do.

Now simply do a pushup in this position. It's quite tough isn't it. What you're doing here is decreasing the leverage you have to lift yourself up. In doing so you're making the exercise much more difficult without having to add any weight to it. Search YouTube for "pseudo planche pushup" to see one in action.

So there you go... three quality ring training exercises which will really get your muscles burning and will build some awesome strength! Keep checking back, because I'll be writing up on more ring training exercises in the future.

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