Children's gymnastic rings
Children's gymnastic rings are one of the most important wall bars accessories. Yes, probably one of the most favorite equipment among children. How cool it is to hang or swing from the rings! Unfortunately, this is where it all ends: after confidently mastering these elements, the little one gets tired of the equipment.
And parents quickly raise the rings higher so that the child does not hit his head on them. How to fix the situation? Imagination will help: yours and your child’s. And you will see how many wonderful exercises you can perform on this sports equipment.
What are the benefits of using children's gymnastic rings?
Children's gymnastic rings are a highly versatile piece of equipment that allows you to add variety to your workouts, making them more intense and effective. For very young children, there are many interesting and fun exercises that develop strength, endurance, flexibility and coordination of movements. Add here courage and self-confidence - everything that a baby needs in everyday life.
The basis of ring training is hanging and pull-ups, which perfectly strengthen the child’s muscle corset. The muscles of the arms, shoulders, hands, abs, chest and back work. In addition, the free movement of the projectile requires constant effort to maintain balance. Classes will help your little one learn to control their body, making movements more precise.
When can I start classes?
You can practice on children's gymnastic rings from a very early age. This is due to the fact that during the training process we work with our own weight.
As early as three months, you can simply lay the baby on the mat and hang the rings at arm's length. At first, place the ring in your baby’s palm yourself. Gradually, he will begin to pull the equipment towards himself or try to pull himself towards it. To stimulate interest, hang a bright toy on the ring.
When the little one begins to stand on his legs with support, offer hanging gymnastic rings as the last step. It will be effective to change the hanging height - let the child learn to stretch.
In the future, the baby will begin to swing on the apparatus himself. Show him that you can pull up your legs and hang. As the child develops, move the rings to different heights and in different positions on the wall bars - the little athlete will come up with interesting activities for himself. In addition, the equipment can become a support in the process of climbing around the sports complex.
10 interesting and effective exercises
In the Wallbarz line of wall bars, almost all corners are equipped with gymnastic rings. For example, the new Wallbarz Fun wall bar, which includes this projectile in addition to other equally useful accessories.
It is necessary to start training with the easiest exercises, complicating them only after the toddler has confidently mastered the previous ones.
- Acquaintance
First, you need to introduce the little one to the projectile. Teach him how to properly grab equipment. Let it hang a little with its legs bent. Then rock it a little. Finish the introduction with this action: let the child run up a little and hang with his legs bent. - Twisting
When your baby learns to hang with his legs tucked, ask him to twist his body in different directions from this position. - Helicopter
Let's complicate the previous task: let the little guy spin in one direction, and then, by inertia, spin in the other. - Pull-ups
Ask your little one to pull his body up using his hands on the rings. In this case, your arms must be bent at the elbows. - Kolobok
We complicate the previous task by pulling the knees to the chest. - Corner
Exercise for children with stronger arms: hanging lifts on rings with legs bent at the knees and straightening them at the end point. - Swing
From the previous position, the child must put his legs into the rings and move to a sitting position. At the same time, the hands move to the ropes of the projectile. - Splits
Let's complicate the task once again: now let the little one try to straighten his legs as far as possible. Before this, you need to remove your legs from the rings and stand on the apparatus. - Swallow
Standing on the rings, the little athlete bends back. - Somersault
From the “Kolobok” position, the child lifts his body up and performs a smooth back flip. The legs do not straighten.
At the initial stage, it is necessary to insure the little one in all exercises. In the future, he himself will be able to easily perform both these exercises and no less fascinating ones invented by himself.
Characteristic
The rings move in different directions, so the muscles must not only take part in the exercise, but also hold the body in a certain fixed position. Such static loads cannot be achieved with other equipment; it is statics that increases the load several times and makes the muscles not just stronger, but also more prominent. Professional gymnasts have a proportional, athletic physique, their muscles are harmonious, and this is largely due to the rings. The cross exercise alone is worth it - it looks simple, but it is quite difficult to hold on to outstretched arms.
Rings help develop not only the main muscles, but also many small muscles, the existence of which we do not even suspect and cannot be purposefully developed by doing strength exercises on stationary equipment. You can start training even without any specific physical training; this equipment is designed to improve the body’s strength from any initial state.
Separately, it should be said about the availability of the rings themselves. You can buy professional rings, or you can make them yourself - by turning or even using durable rectangular handles; they do not have to be round. Such accessories are attached to ropes using special knots that are tightened under load. You can attach it to a horizontal bar, a gymnastics wall, even to a strong branch on a tree. If you get creative, you can use rope and even chains for fastening. In this way, you can exercise not only in the gym, but also in the yard, even in nature. This is an accessible and inexpensive sports equipment that does not take up much space, but is also very effective.
Two-arm power-up on the horizontal bar
The two-arm muscle-up is a relatively simple exercise, and almost any beginner can master it with just a couple of focused workouts. However, before you start learning how to perform on the horizontal bar, you still need to have a certain strength base. You must technically correctly be able to do pull-ups on the horizontal bar and do push-ups on the parallel bars at least 10-15 times, since the main muscles working in the output are the latissimus, biceps, trapezius and triceps.
To technically correctly learn how to forcefully perform on the horizontal bar, you only need a little time and perseverance. Don't be alarmed if you don't succeed the first time. I hope that my tips below will help you master this spectacular and effective element as soon as possible.
So, the technique for performing a forceful exit on the horizontal bar:
First phase
The first phase of movement is traction. Not a classic pull-up, but rather pulling your body towards the bar. You need to bend a little while hanging on the horizontal bar, so that your body is tilted back and your legs are stretched forward. This is our starting position. Now you need to make a powerful and amplitude movement with your whole body towards the crossbar. Using the latissimus dorsi muscles, biceps and forearms, we sharply pull our hands towards the stomach, trying to reach the bar with the solar plexus. I recommend that you first work out this phase separately in order to “feel” the movement as much as possible and mentally focus on the correct trajectory of the body movement.
Second phase
Now you need to move your body over the bar. As soon as we reach the bar with our upper abdomen, we try to rise even higher. To do this, you need to loosen your grip a little and turn your palms away from you about 90 degrees and move your shoulders forward. Now you are ready for the final stage of strength training - the bench press.
Third phase
The press is probably the easiest part of the entire exercise. Our task is to simply straighten the elbows with a powerful triceps effort. If you are good at push-ups on parallel bars, then you won’t have any problems with the bench press. Once you have fully straightened your arms, lock in this position for a second or two and return to the starting position.
Recommendations for beginners
The easiest way to get a feel for the movement and facilitate the learning process is to perform a power-up with a jump. To do this, find a low bar that you can easily reach with your hands, and instead of starting the exercise from a hang, just do a small jump and immediately move on to lifting your body over the bar and pressing.
Another useful method is to perform pull-ups with additional weights. If you can easily do several sets of pull-ups with a plate, dumbbells or a kettlebell on your belt, then performing a two-arm strength exercise on the horizontal bar will not be too difficult for you.
You should not try to learn a two-arm power-up by performing a one-arm power-up as part of your training. Of course, this is much simpler, but later you will still have to relearn it, since the movements in the elbow joints must be absolutely synchronous.
A detailed video will help a beginner learn how to do a two-arm power-up on a horizontal bar:
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Several exits in a row
Once we've made one exit, we immediately want to make a hundred! To make several exits in a row, you need to have not only good endurance, but also coordination. It is very important to find your pace correctly. After you push off the rings after the first rep, you should immediately tense your body and make a powerful swing.
Good luck in mastering this complex and incredibly interesting movement! Don't pull yourself with your arms, swing with your whole body. It will take some time, but your work will pay off and you will be able to look at some things from above, from the height of the rings. Katie Hogan
Adjustable width of gymnastic rings makes training safer
While parallel bars in gyms or outdoor venues are useful equipment, they are almost always too wide for the average person. If you experience pain in your shoulders or elbows when doing parallel bars exercises, this applies to you too. Just for reference, regular parallel bars are at least 25% wider than most people need.
The correct distance between parallel bars and other similar training devices should be no more than the length of your arm from elbow to fingers. With gymnastics rings, you can easily set the width that is ideal for your body, which makes each exercise in your training routine safer and reduces the risk of injury.
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.
