Pilates ring (isotonic) - exercises and recommendations

If you have a Pilates ring, the exercises that experienced fitness trainers offer will help you get your body in perfect shape in a short time. If you have a Pilates ring, the exercises that experienced fitness trainers offer will help you get your body in perfect shape in no time. short term. The main condition is regularity and high-quality execution.

Pilates is a sports exercise that combines breathing exercises, mental power and physical training.

Leg exercises with Pilates ring
Exercises for the back and strengthening the spine
Complex for beautiful abs and slim waist
Hip correction
How to use a Pilates ring to tighten your pectoral muscles?
Reviews about the effectiveness of the Pilates ring

What are we dealing with?

Pilates is a sports exercise that combines breathing exercises, mental power and physical training. Only concentration of the mind and its connection with the body can lead to visible results.

The Pilates ring (also known as the isotonic ring) is an inexpensive modern exercise machine that can be used to change your body. Knowing the exercises for certain muscles, girls can say goodbye to their problem areas in a short time. After all, a beautiful silhouette is the key to success among men, a guarantee of increased self-esteem and a reason for the envy of friends.

The uniqueness of the simulator is that it can be used by men and women of different ages without harm to health. It gently trains the muscles and tones them. But sports trainers recommend using the ring as an addition to other physical activities.

The standard size of a Pilates ring is 38 cm. Thanks to special grips, it is easy to hold and position in different shapes for exercises. Manufacturers of equipment choose plastic as the material for manufacturing. It is characterized by strength and lightness.

The advantage of the simulator is also its compactness and affordable cost. After exercise, fat mass is burned, but muscles are not built up, excluding excess volume.

The Pilates ring (also known as the isotonic ring) is an inexpensive modern exercise machine that can help you change your body.

Named elements on the “ring” projectile

New movements and exercises in artistic gymnastics are named after the gymnast who first performed them in international competitions.

Azarian. From a hanging position, forcefully flip back into a cross. At the moment, the Azaryan lift is performed not only into the cross, but also into the plane.
Bhavsar. From a horizontal hang from the front, lifting yourself into the plane by force.
Balabanov. Dismount double somersault forward bending over.
Voronin. The first performer of large rotations on rings with straight arms. Voronin. From a handstand, forcefully lower yourself into a horizontal hang from behind.
Gutsogi (Guczoghy). Double rotation back in the rings in a hanging tuck.
Deltchev. Lifting by inverting back from hanging to emphasis with the angle of the legs apart (legs are placed on top of the wrists). The gymnast does not hold the corner of his leg apart, as usual, but is in a kind of hanging position, with his legs supporting his hands.
Yovchev. From a cross upside down, forcefully lowering into a horizontal hang from behind, from a horizontal hang from behind, lifting by force into an airplane. Jonasson. Double rotation forward in the rings while bent in a hanging position.
Keste. Backflip jump backflip in a tuck position.
Li Ning. From the hang, twist back to hang from behind, lift with a swing forward from hang from behind to point-blank. Li Ning. From a stop, fall back through straight arms into a back hang, from a back hang, lift up with a swing forward to a point. In fact, this element is identical to the Czech reverse on the crossbar.
Li Xiaoshuang. From an emphasis, lowering by force into a hanging position through a cross and from a hanging by force, lifting into a cross.
Nakayama. From the hang, swing forward in an arc under a handstand and fall back into the Nakayama hang. From a horizontal hang from behind, forcefully lift into a cross.
O'Neill. Double rotation back, bending in the rings while hanging.
Pineda. From a horizontal front hang, forcefully lift into a cross.
Csollany. From the back hang, lift up with a swing forward to the point-up position and a counter-turn forward from the point-up position to the hanging position. Csollany. From hanging from behind, rise with a forward swing into a cross upside down.
Tampakos. From hanging, swing forward into the plane. Tampakos. From a hanging swing, rise forward into a cross upside down.
Fischer. Double forward somersault dismount in a tuck with a 540 turn.
Honma. From a hanging position, rise by turning forward into a point-blank position. The element in the first phase is a forward twist (on the backswing), then the gymnast folds, continuing to move along the backswing, and a kip-up is performed from the fold to point-blank range.
Chechi. Lifting forward with a swing and counter-turning forward from emphasis to hanging.
Schwalbe. Horizontal support of the arms to the sides or “airplane”.
Yamawaki. Double turn in rings in hanging grouping.

Leg exercises with Pilates ring

Every girl dreams of beautiful, slender legs. To develop endurance and physical strength, you need to pay special attention to the buttocks, thighs and calves. In this case, a Pilates ring is an ideal solution, since it does not build muscles, but strengthens them and stimulates them to perform prolonged exercise. Losing weight is a nice bonus.

The Ring Plie exercise is aimed at strengthening the buttocks and inner thighs. To perform it, you need to get into a Pilates position, pull in your stomach and fix the center of your body. The ring is installed slightly above the knees between the legs. The elbows are spread to the sides, and the top of the head is extended towards the ceiling. You need to hold the ring in the starting position, but at the same time squat. Make sure your lower back doesn't sag. To make the exercise more challenging and give your body additional stress, perform spring squats several times.

You can experiment with a combination of exercises. For example, you can simultaneously work on your legs, buttocks and abs. The muscles tense and the desired result is achieved. The body becomes fit and healthy. You can combine positions: standing, sitting, lying down.

To develop endurance and physical strength, you need to pay special attention to the buttocks, thighs and calves.

Advice! You can independently develop a set of exercises with a Pilates ring for yourself in order to most effectively influence problem areas.

Types of exercises on rings in artistic gymnastics

Combinations performed by gymnasts in competitions consist of lifts, twists, revolutions, static positions, power elements and dismounts. An indispensable condition for modern combinations in artistic gymnastics is a combination of various power movements, complex static poses, sharp transitions from swing exercises to static ones, while unwinding and crossing of cables is prohibited.

Dynamic strength exercises, in accordance with competition rules, are performed slowly, without using the inertia of the moving link or the body as a whole. Static strength exercises are characterized by holding a static pose for 2-4 seconds.

Exercises for the back and strengthening the spine

If your back often hurts after office work or vice versa, you work hard, putting stress on your back, it needs to be relaxed and strengthened. The functioning of the body as a whole depends on the condition of the spine. There are special exercises for these areas of the body that are performed using a Pilates ring.

You can develop mobility of the spine by lying on your back with your arms extended along your body. The ring is placed slightly above the knees and squeezed slowly. The stomach must be pulled in, fixing the center of the body. The buttocks slowly lift off the floor as you exhale. As you arch, feel each vertebra and slowly lower yourself down. In this case, the shoulder blades should not come off the floor, and the main support should be the heels.

You can strengthen the center of your body, relax your shoulders and improve your back health from a standing position. The legs are placed in the Pilates position. The stomach needs to be pulled in and, fixing the center of the body, pull the top of the head towards the ceiling. The ring is placed on the right thigh so that you can hold the ring with the heel of your palm, turning your elbow to the side. You need to squeeze the exercise machine as you inhale, bringing it as close to your thigh as possible. As you exhale, the pressure is released. It is not advisable to deviate to the side. Watch your breathing and keep your back straight.

If your back often hurts after office work or vice versa, you work hard, putting stress on your back, it needs to be relaxed and strengthened

Advice! For arm exercises, it is recommended to use rings with simple stops. For other parts of the body, a product with special handles is suitable.

Specifics of training

Training in exercises on the rings begins with practicing simple elements (hangs, stops, swinging, simple dismounts) with a gradual transition to performing complex combinations.

At the initial stage, training is carried out on low rings; the height of the rings from the floor is changed as necessary. The maximum height from the floor is 280 cm. While practicing complex elements, the gymnast is supported by a coach, and safety structures (longes) are additionally used.

When performing exercises on gymnastic rings incorrectly, the rings sway violently, and the athlete fails to cope with the task of holding the rings. Therefore, in the first lessons, the coach teaches the students the skills of preventing and stopping the swinging of the rings.

To stop the unwanted swinging of the rings, it is necessary to move your legs and torso in the direction opposite to the direction of swinging.

Gymnastic rings. Where to begin?

Safety precautions

The likelihood of injury while performing exercises on the rings depends on ignorance or unwillingness to follow the safety rules for an athlete during training, on the correct installation of equipment and other ancillary equipment.

Basic requirements for installing gymnastic equipment:

Before installation, check the technical documentation of the projectile.
Once a year, test the strength of the installation and its parts.
Hang the rings so that when performing the exercises, the light does not fall into the eyes of the practitioner. The gymnast must clearly see the apparatus and the landing site during dismounts.
When hanging the rings, set the height in accordance with the height of the students.
Check the condition of the cables, belts and buckles, the reliability of fastening, and the presence of cracks on the rings.
Periodically check the strength of the blocks’ fastening to the ceiling.
Place mats that are smooth and free of bumps without gaps. Take into account that the landing should be in the middle of one of them and the possibility of the practitioners falling.
The surface of the rings must be smooth, without cracks or chips, and free of magnesium.

Complex for beautiful abs and slim waist

To see the effect of using a Pilates ring, you need to do abdominal exercises daily. Then after three weeks you will notice visible results. In addition to regularity, it is important to breathe correctly. At the end of the article you will find video material that will help you use the simulator correctly.

Holding a Pilates ring in a lying position between your knees will lift your upper back. In this case, the arms are located along the body. This method can be called weighting the press. During exercise, the body needs to linger at the highest point and freeze.

From a lying position, when the ring is fixed between the knees, you need to perform 5-15 upward twists of the spine. At the same time, the body rises and the hands reach towards the knees. It looks like a standard abdominal exercise, but with a complication.

To see the effect of training with a Pilates ring, you need to perform abdominal exercises daily

Every girl dreams of beautiful oblique abdominal muscles and perfect abs. To achieve the desired result, you need to perform a simple exercise.

You need to lie on the floor and secure the ring between the palm of your right hand and the inside of your left thigh. During exhalation, you should raise your pelvis and gradually raise your neck and shoulders. The elbow of the right hand should touch the left knee. Then from the starting position repeat the action in the opposite direction. 10-15 times is enough.

The stomach is perfectly tightened after exercises that are performed while lying on it. To do this, you need to stretch your arms in front of you, and, squeezing the ring, raise the top of your body. If you are in good physical condition and the exercise seems too easy, also lift your legs synchronously. You can hold the ring between your ankles.

Advice! Pilates is good for women. It helps to develop ideal posture and gain a seductive figure shape. The ring speeds up the process and enhances the effect of exercise.

In addition to regularity, it is important to breathe correctly.

Vis

The hang is a basic static exercise, performed with a simple and deep grip. A simple hang serves as the starting position for many exercises; in the middle of the combination it acts as an independent element. A mixed hang is done with the help of additional support on the apparatus or the floor by any part of the body. The exercise begins to be learned on low rings until the gymnast has complete control of balance.

Correct hanging is characterized by:

the body is straightened in all joints;
the head is between the hands;
the stomach is tucked;
legs joined together;
socks pulled down;
the hands are pronated;
the rings are parallel or turned inward.

Types of hanging

Hangs standing, lying down, crouching - on low rings.
Hanging with a veil on your hand.
Hanging bent over with your toes into the rings.
Hanging like a veil in the rings.
Hanging with a curtain in a ring, letting go of your hands.
Hanging with straight arms.
Hanging on bent arms.
Hanging bent over.
Hanging with the support of your feet on the cables.
Hanging over.
Hanging from behind.
Hanging at an angle.

Hanging with bent arms is characterized by extreme bending of the arms, the hands are turned and the fingers are pressed to the chest.

Hanging bent over, hanging from behind, hanging bent over

Bent over hang technique :

Performed from swinging while hanging.
Push off with force with both legs, swing with one and push with the other, forcefully.
The rings are parallel to the body.
While hanging, the arms should be straight, the head tilted to the chest, the legs straight and raised to a bent position at an angle of 45° to the longitudinal axis of the body, the GCM (common center of mass) of the body is in the plane of the cables.

From a hanging bent position the following are performed:

hanging from behind - the legs and torso are lowered to the limit back and down. To perform this exercise, the gymnast must have good muscle strength and mobility in the shoulder joints.
hanging bent over . It is characterized by a slightly arched or straight body, head down, arms straight, rings pressed to the body, pelvis in the plane of the rings, heels and head on the same line.

Horizontal back hang

Used as an independent exercise to develop muscle strength. In terms of execution technique, it is classified as a simple element. It is characterized by - the body is located in a horizontal position in a hanging position from behind, the rings are turned outward, the arms are supinated and in contact with the latissimus dorsi muscles, the head is slightly raised. To perform a horizontal back hang, the gymnast must have well-prepared muscles for strength training in the neck, back, hamstrings, and hands.

Horizontal front hang

It is considered the most difficult strength exercise. During the exercise, the muscles involved are the pectoral, gluteal, latissimus dorsi, abdominal, iliopsoas, anterior and inner thigh muscles. This type of hang is included in the program of gymnasts with a high sports rank. The characteristic feature of a hang is that the body is positioned horizontally, the arms are straightened at the elbow joints, the head and torso form a straight line, the rings are turned inward - the thumbs are facing each other, the hands slightly squeeze the rings, the support is mainly on the fingers.

Gymnastic rings. Level No. 2.

Hip correction

A woman's butt and thighs can drive a man crazy. But only toned and sculpted parts of the body really deserve attention. To get proper attention from the opposite sex, perform exercises with a Pilates ring. It's simple, cheap and doesn't take much time.

Fitness trainers identify the three best exercises for hips and butts:

Lie on your back, bend your legs and spread them slightly wider than shoulder level. The arms are extended along the body, and the ring is clamped between the knees. The buttocks should be slowly raised as you inhale and lowered as you exhale. For best effect, repeat the exercise 5-15 times.
The inner thigh is perfectly tightened during exercises from the side-lying pose. With the correct technique, the ring is clamped between the ankles. Next, you need to try to, overcoming the resistance of the ring and the upper leg, lift the lower one. You can repeat the exercise up to 10 times for a visible effect, and then change your leg. If the exercise is easy, also raise your arm while lifting your body.
You can strengthen your pelvic and thigh muscles with a simple exercise. To do this, you need to lie on the floor, bend your legs at the knees and place a Pilates ring between them. As you inhale, you need to raise your upper back without using your hands, but only resting on your legs. To enhance the positive effect, stretch your right elbow to your left knee and vice versa. Alternate the exercise 10-15 times.

To achieve proper attention from the opposite sex, perform exercises with a Pilates ring.
To make your butt and thighs look seductive, do not forget about squats. But complicate your usual exercises with a Pilates ring. It can be held in your hands or between your knees. Work on different muscle groups at once.

Advice! The Pilates ring can be used at a convenient time, without even leaving the TV. The main thing is to feel how the muscles tense during exercise.

Dismount

The gymnast ends the combination on the rings with a forward or backward dismount. A single or double somersault is performed with or without a twist.

Backward swing jump from a bent over hang

It is performed by actively extending the hip joints, moving the legs in an arc (up, forward, down, back) and pressing the rings with straight arms at the end of the backswing.
The shoulders rise to the level of the rings, the body is arched.
When performing a dismount, a throwing motion is made.

Arc dismount

Performed from a hanging position in a bent position.
Legs point up and forward.
Actively straighten up.
Extend your arms to the sides, pressing on the rings.
At the moment of full extension, release your hands and jump off.
The dismount is performed with a large amplitude.

Backwards dismount

Performed from a hanging position in a bent position.
Bend your legs up and back.
Extend your straight arms to the sides, pressing on the rings and turning your hands forward.
The dismount is completed by moving the arms up to the sides, lowering the rings and bending the body in flight.

Dismount with legs apart

Performed with a forward swing.
With a throwing movement of the legs, the body bends at the shoulder and hip joints.
The pelvis is pressed tightly against the rings.
Legs spread wide apart.
After passing the vertical, the gymnast bends additionally, “driving” his legs back and down, after which he straightens and, moving his head back, turns back to point-blank range and releases the rings.

How to use a Pilates ring to tighten your pectoral muscles?

Tightening the pectoral muscles is especially important among women who have breastfed a child. She loses her previous shape and becomes slightly saggy. Miracle remedies for breast enlargement are not suitable. Only sport will help correct the situation. With a Pilates ring, the exercises look like this:

Get into a classic Pilates stance. That is, tense your abs, raise your arms to chest level, spread your elbows to the sides and relax your shoulders as much as possible. At this time, the ring is squeezed between the hands. Squeeze it slowly and remain at the maximum point of tension for several seconds. As you inhale, you should release the exercise machine. 5-15 repetitions are enough.
Stand straight, tense your abs, raise your arms above your head. Try to keep your shoulders relaxed and slowly squeeze the ring. Repeat the exercise 5–15 times.

Tightening the pectoral muscles is especially important among women who have breastfed a child.

Stay in a classic Pilates stance with your abs tight and shoulders relaxed. Feet shoulder width apart. The hands that squeeze the ring are placed behind the back and lowered down.
Effective strengthening of the core of the body, shoulders and chest comes from regular training with the Pilates ring. To perform the technique correctly, you need to stand straight, pull in your stomach and stretch the top of your head up. The legs are placed in the Pilates position. You need to hold the ring with the heels of your palms so that it is directly in front of your chest. In this case, the elbows are turned outward. During exhalation, you need to squeeze the ring as much as possible. It is enough to perform 5–8 times. The main thing is not to bend and make sure that your hands always remain at the same level.

Advice! During pregnancy, use a low resistance ring. You don’t need to apply a lot of force, so you will remain in excellent physical shape even after childbirth.

By tightening your pectoral muscles, you also strengthen your spine's protection.

Stops

The emphasis is considered the main element that a gymnast learns at the initial training stage. Simple stops begin or end both simple and complex elements and connections.

Types of stops:

simple - stop, angle stop;
complex - horizontal support on the hands, support of the hand to the sides (“cross”), support of the hand to the sides upside down;
mixed - resting the curtain with the hips on the rings, resting the curtain on the arm. Mixed stops are characterized by additional supports on the projectile.

While performing lifts, the gymnast:

body and arms are straightened;
shoulders slumped;
elbows close to the body;
the hands are slightly supinated;
the stomach is tucked;
head straight;
the rings are held at the mid-thighs;
the main efforts are aimed at creating a reliable support.

An angle stop is characterized by:

keeping the legs in a right angle position with respect to the body;
arms straightened;
the brushes are slightly turned outward;
back straight;
the head is slightly raised;
the exercise is performed using the muscles - iliopsoas, abdominals, front and inner thighs, mobility in the hip joints.