Training with rings

By Dr. Umberto Miletto

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What we want to offer you in this article is an informative guide to Ring Training, that is training with the rings. You got it right, with the RINGS! No one will ask you to be like Yuri Chechi or Igor Cassina, but I will show you how with the rings you can create incredibly effective workouts ... You can train at home, in your gym or even in the park. The only thing you have to do is hang your rings on a rack or a bar ...

Obviously, these tools are derived from artistic gymnastics, and from here it is inspired to learn their use.

They are now far away from the ISEF years where I enjoyed trying and trying again impulses, evolutions, "lashes", exits, upright verticals, upside down in suspension, etc ... for the final exam. But now, everything I learned helped me to create special workouts with rings aimed this time at muscle strengthening.

The main feature of the rings, whether you work in artistic gymnastics or with rings for muscle strengthening is the MOBILITY of each of the two elements that make up the tool. This is the tool of artistic gymnastics where the greatest work of strength is required.

Artistic gymnastics are complex and involve dynamic passages (such as the vertical upturned upside down by the momentum in suspension or the various passages such as momentum back and forth, granvolte, turn back and forth, the exits, etc ...) and passages of force and balance (like various ascents, inverted suspension, horizontal prone and supine suspended, exercises from top to bottom, squares, isometric exercises, etc ...).

For our purposes we will mainly use the exercises of FORCE and BALANCE, leaving aside the many dynamic exercises, both because of our goals and because of safety.

With the rings you can do incredible muscle strengthening jobs, especially for the upper body and abdominals. All the exercises will have an extra degree of difficulty given by the instability of the tools. You will find that working with your body will be incredibly effective, functional and productive.

Advantage of ring training:

- you will be able to do strength work using your body weight

- all the works will be of great interest to the stabilizers (especially the shoulder, wrist, spine and abdomen) and you will create very proprioceptive works

- you can work out at home, in the gym or in the park

- you will have a great facility in transporting your tool, as they are very light

- the work will be very fun and motivating

Don't underestimate Ring Traning, I assure you that an hour of ring training is truly exhausting. Excellent to combine the training of the rings with exercises with kettlebells, sandbags, loose bodies, medicine balls, etc ...

I have prepared a demonstration video where you can see the difficulties of this type of training ... In succession I have included exercises for:

- Chest, Shoulders, Triceps

- Back, Biceps

- Abdominals