< strong>Speaking of rings, the first thing most people think of is the gymnasts on TV. They use the rings to perform various difficult movements!
Suspended rings are actually a great training tool. In addition to the advanced movements of gymnasts, for ordinary fitness enthusiasts, using suspended rings for training is also a great choice!
Looking at the body as a whole rather than as a single part, the biggest advantage of 3D ring training is that it can improve your stability and coordination!
The instability caused by the hanging rings will force you to work harder to activate your core muscles in order to maintain correct joint alignment and body center of gravity
For ordinary people, we don’t need to try ultra-difficult hanging ring movements. They can be used to do many different exercises, such as the hanging ring push-ups introduced before. , pull-ups and more!
In addition to these, today I will introduce to you some good ring movements to help you train your shoulder and back muscles!
Action 1: Reverse Fly with Rings
Target muscles: middle trapezius, rhomboids and posterior deltoid muscles,
Hang the rings on the horizontal bar! The handle is about 1 meter above the ground. With your hands shoulder-width apart, hold the sling with your overhand grip.
Body posture: Point your toes upward, heels on the ground, tighten your abdomen and buttocks, keep your shoulders, back, hips, and legs in a straight line as much as possible to keep your trunk stable.
Action process: Bend the arm, fix the elbow, and draw the shoulder back to abduct and lift the arm! When the abduction is in line with the body, stay for one second! Squeeze your shoulder blades and feel your upper back and rear delts tighten!
Action 2: Ring Y-shaped lift
Target muscles : Upper and lower sides of the trapezius, serratus anterior, and front deltoid
First, hang rings on the horizontal bar, grasp the handle in a standing position, and extend your arms straight forward,
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Then activate the shoulder muscles to lift the barbell upwards, and feel the shoulder blades rotate upward until the arms are raised above the head, and then stay for a second! Then play it back slowly!
During the movement, pay attention to the upward rotation of the shoulder blades to drive the arms! And slightly bend your elbow joint at the beginning and end!
Action 3: Ring reverse rowing
Target muscle groups: latissimus dorsi, trapezius, rhomboids
Assemble the lifting rings and keep the handles about 1 meter above the ground. With hands shoulder-width apart, hold the rings opposite each other.
Body posture: Point your toes upward, heels on the ground, tighten your abdomen and buttocks, keep your shoulders, back, hips, and legs in a straight line as much as possible to keep your trunk stable.
When pulling up during the action, move the shoulder blades backward first, then pull with your hands (keep your elbows slightly tucked in), and feel the contraction of the back muscles. After bringing your chest closer to the handle, use your backUse your head strength to control the lowering speed, and feel your back muscles being lengthened until your hands are straightened.
Action 4: Ring Noodle Pull
Target muscle groups: Rear deltoid muscles, upper back
Adopt a standing position, grasp and exchange with both hands, straighten the arms naturally, and form an angle of 75 degrees between the body and the ground. Place your heels on the ground, tighten your abdomen and buttocks, and keep your trunk stable.
When pulling up, first move and fix the shoulder bones, retract the back, abduct the shoulders, and then pull the bar in front of you. Pause for a second, feel the squeezing feeling on your upper back and back shoulders, and then restore it in a controlled manner! Just do it until your hands are straight.
Tip: Try to focus on extending your elbows outward as you pull the weight toward your face, making sure to squeeze your shoulder blades at the end of the movement.