We present to your attention a selection of 25 exercises for
The exercises are arranged in order of increasing difficulty from the simplest (for beginners) to quite complex (for those who already have decent training). At the same time, we do not enter the territory of gymnastics and remain within the framework of what anyone can learn if they wish. Let's go!
START
Ring support. The simplest exercise with which, in principle, you should start your training on rings if you have never trained on them before. It will allow you to get used to the instability of this projectile, so you should not run ahead of the locomotive and move on to other exercises if you cannot calmly (without staggering) stand at rest for at least 60 seconds.
Support with a corner (or with bent legs). An advanced version of the straight arm ring press, which engages even more muscles to stabilize your body in space.
Flips forward and backwards. The second basic exercise I would highly recommend learning. Because it will perfectly prepare your shoulders for the load that gymnastic rings give. The main thing is to do the flips slowly and at full amplitude in both directions.
Australian pull-ups. This exercise, beloved by many beginners, can be performed not only on low bars, but also on rings. And rings are much more convenient in this regard, because you always have the opportunity to set the desired height and adjust the load level.
Australian push-ups. Okay, I don't know if they're actually called Australian pull-ups, but the concept is the same as Australian pull-ups - your feet are on the ground. But unlike pull-ups, you do push-ups. Yes, it's harder than your regular push-up or low bar, but it's not a ring push-up!
Reverse crunches. Gymnastic rings are generally a budget option for anyone who doesn’t want to spend money on functional loops and at the same time be prepared to deal with a little discomfort. By placing your feet in the rings, you can perform reverse crunches, just like on functional loops! True, this will not be very convenient.
Superman. One of the best exercises for all the stabilizing muscles in your body; your arms, shoulder girdle, core, and legs work here. It is not surprising that this exercise is very popular with everyone who regularly performs gymnastic exercises.
MIDDLE
Pull-ups. You can do it with palm grips facing you (similar to an underhand grip on a horizontal bar) and away from you (similar to an overhand grip on a horizontal bar). Unlike pull-ups on a horizontal bar, pull-ups on gymnastic rings are considered more natural and safer for the shoulder joints and hands, because thanks to the suspension fastening system and the instability of the projectile, everyone can choose a grip position that is comfortable for them. Some also turn their hands at the top point of the movement, but this is what you prefer.
Pull-ups of different heights. Hang the rings at different heights so that you have one supporting (helping) hand, and on the other you, in fact, pull yourself up. A good exercise for training the left and right halves of the body separately, but it should not be considered as leading to
Ring push-ups. It's almost like dips, only much more difficult because you have much less room for support, and it's also wobbly. Therefore, the less inertia there is in your movements, the less you will sway, remember this. Some people additionally turn their brushes at the bottom point of movement, but this is a matter of taste.
Wiring (butterfly). An exercise that can be done on rings and
Archer push-ups. Continuing the theme of interesting exercises that allow you to train the left and right halves of the body separately. Archer push-ups on rings are a complete analogue of archer push-ups from the floor. Only on rings.
Exit by force on the rings (possible from the corner). If we combine ring pull-ups and ring push-ups, we get ring strength exercises. One of the best upper body exercises you can do on a horizontal bar gets even better when you start doing it on rings. You can do exits from a deep grip (to have a larger support area) or from a corner (to add leg swing).
Turns forward and backward. Revolutions are like revolutions, only at full speed until returning to the starting position. It requires some dexterity (see video) and strength in the hands and forearms. Well, don’t overdo it with them, because you might get dizzy!
Tomato. Leading exercise to horizontal support on rings. Only Sanya (1drag1) knows why this exercise is called that way, but the main thing is to try to keep your butt in line with your spine, and not lower. Then it will make sense! You can also do push-ups in a tomato.
VERTEX
Hanging on rings (front and back). By and large, if you have learned to do these exercises on the horizontal bar, then learning to do them on rings will not be very difficult, although it will take some time. If you don’t do them on the horizontal bar yet, then quickly open our 4-week tutorials
Cross on rings (almost). I said that we will not climb into gymnastic elements, so here we have a simplified version of the gymnastic cross, which is much simpler, since the levers in this case are 2 times shorter. Although the word “simpler” is probably not very suitable in this case, if you don’t believe me, then try it yourself
Handstand on rings (and push-ups in it). It will take a very, very long time to learn how to do a ring stand and do push-ups. And look carefully at the video to see how you need to secure yourself with your feet during this process, otherwise you’ll hit the ground, it’s like crazy. However, the ring stand and push-ups are very, very powerful!
Conclusion
Gymnastic rings, whether plastic or wooden, are an excellent training equipment that allows you to perform a large number of new and varied exercises that, in principle, cannot be performed on the horizontal bar or uneven bars. But we'll talk about this next time
P.S. Wooden and plastic gymnastic rings of different diameters (including children's) can be purchased at
Calisthenics is not a training system, but rather an approach to them; its main difference is the use of only your own weight in classes. Of course, this is indicated in the arsenal of exercises that can be used. Today we will examine in detail the topic “calisthenics - exercises”, going through all the features.
Features of exercises in calisthenics
Reverse medium grip pull-ups
At first, this exercise is good for strengthening grip strength, increasing biceps strength, and for training the latissimus muscles to work. As soon as you get six approaches of 8, you can move on to the next type.
Straight medium grip pull-ups
This type equally distributes the load between the biceps and lats, the first serious step towards a wide back. Once you've achieved six sets of eight reps, you can move on to wide pull-ups.
Wide grip pull-ups
This option is only possible with a straight grip; it is great for pumping the latissimus dorsi muscles. After completing sets of this exercise, close-grip pull-ups are perfect for hitting the biceps. As soon as you get six approaches of eight, you can move on to the next type.
Head pull-ups
A good exercise in calisthenics, but quite difficult. It strains the back muscles in a different way; the main load, in addition to the wings, falls on the top of the trapezius and the round muscle of the back. To move to the next level, it is enough to perform six by six exercises.
Archer (archer) pull-ups
pull-up archer Excellent preparation for the upcoming one-arm pull-ups. To perform this, take a wide grip and alternately reach with your chin to your right and then to your left hand. At some point, once you feel confident in the execution, make the transition to one-arm pull-ups.
Push ups
Types of push-ups and load distribution All types of push-ups will always target the pecs, triceps, and anterior deltoids. The load between them changes according to the following principles: increasing the width of the arms - increases the load on the pectorals, decreasing the load on the triceps, placing the arms below the pectoral muscles, along the vertical axis, puts more load on the deltoids.
Simple push-ups
I call this prominent push-up a push-up with your hands positioned slightly wider than shoulder-width apart, this evenly distributes the load between the weights and triceps. If at first it is difficult to keep the emphasis on your toes, then you can rest on your bent knees. As soon as you can do push-ups in six sets of twelve times, you can move on to push-ups on the uneven bars, with exercises on the uneven bars the same system
Archer/archer push-ups
The principle is the same as in pull-ups of the same name. With a wide stance, we alternately reach for the right and left hand. Such training will allow us to move on to push-ups on one arm.
When doing push-ups on one arm, you need to remember about the technique; if you do the exercises by bending the line of the body, using inertia, which is often done with this type of push-ups, the whole point of calisthenics disappears - a smooth transition from exercise to exercise, for the development of muscles and strength.
Crunches and planks
Plank example There are two main types - pulling the head to the feet and pulling the legs to the head. The first method is easier, so it’s better to start with it. To begin with, it is better to perform twists in the horizontal plane; later, if it is possible to secure the legs higher, then you can switch to this method. A more difficult option is lifting the legs to the body; you can also start with an easier option in the horizontal plane, and then move on to raising the knees/legs while hanging.
The plank exercise is ideal for calisthenics. This exercise is dedicated to. The main thing you should know is that the plank involves maintaining a static position in a horizontal position with emphasis on your elbows and toes. This works a lot of muscles throughout the body, making it a great way to start a workout where the bulk of the work falls on the lower back and abs.
Squats and calf raises
Ignoring your legs in your workouts is not a good idea. Leaving the leg muscles without development, at some point you will be faced with a lack of progress in other groups, even those that you emphasize.
Work with squats develops according to the same principle as other exercises in calisthenics. From regular squats there is a gradual transition to squats on one leg, from the beginning this is done with an additional point of support, so holding on to a chair, for example, you do a squat on one leg, then this support is removed.
With toe raises, it’s a different story; you can immediately switch to one leg, simply increasing the number of repetitions. It is good to perform lifts on a step or crossbar of a gymnastic ladder, which increases the range of movement.
All types of push-ups will always target the pecs, triceps, and anterior deltoids. The load between them changes according to the following principles: increasing the width of the arms - increases the load on the pectorals, decreasing the load on the triceps, placing the arms below the pectoral muscles, along the vertical axis, puts more load on the deltoids.
Types of push-ups and distribution of muscle load
Simple push-ups
I call this prominent push-up a push-up with your hands positioned slightly wider than shoulder-width apart, this evenly distributes the load between the pectoral muscles and triceps. If at first it is difficult to keep the emphasis on your toes, then you can rest on your bent knees. As soon as you can do push-ups in six sets of twelve times, you can move on to push-ups on the uneven bars.
Archer/archer push-ups
The principle is the same as in pull-ups of the same name. Wide stance of the arms, and alternately reach for the right and then for the left hand. Such training will allow us to move on to push-ups on one arm.
When doing push-ups on one arm, you need to remember about the technique; if you do the exercises by bending the line of the body, using inertia, which is often done with this type of push-ups, the whole point of calisthenics disappears - a smooth transition from exercise to exercise, for the development of muscles and strength.
Push-ups work almost every muscle group, making them a great exercise. If you're already tired of the standard options, try extreme push-ups.
You've already tried incline, diamond, slow, isometric, weighted, balanced, and speed push-ups. It's time to try new variations of this exercise.
1. Archer push-ups
If you have been involved in or interested in Street Workout, you have probably heard about this element on the bar. It's almost the same with push-ups. Spread your arms wide and gradually shift your body weight to one arm or the other while the other is extended to the side.
2. Lever push-ups
Extend one arm and place your palm on the basketball. The other hand lowers and raises your body. The exercise is considered a lead-up to one-arm push-ups.
3. One-arm push-ups
Few people actually know how to do them correctly. But this is probably one of the most effective types of push-ups. If you don’t know how to do this exercise yet, then you have something to strive for.
4. Push-ups with a clap behind your back
Clapping push-ups are not that unusual. But try clapping behind your back. A powerful push up, a quick movement of the hands behind the back, landing. At first it seems that there is nothing complicated. In reality, everything is not so simple. Be careful when performing this exercise.
5. Wide finger push-ups
You've probably tried wide push-ups, but you probably haven't tried doing them on your fingers. It's much more difficult. You'll be doing deeper and heavier sets, which will increase the overall load.
6. Push-ups with crossed forearms
It may not work out at first. But the main thing is practice. Just follow the guy in the video.
Push-ups are one of the best exercises for home workouts. And it contains much more potential than we used to think.
Challenge yourself. Try these six types of push-ups.