Gymnastic Rings Workout for Beginners (Strength & Muscle Builder)
Вставка
- Опубліковано 1 чер 2024
- Download the Workout PDF here 👉 bit.ly/3EklmkZ
Family! It was about time we created a full Gymnastic Rings workout for beginners. This video will cover the following:
✅ How to perform each exercise (form & technique)
📐 How to set up the rings on each exercise to stay consistent
📈 How to increase the difficulty so you can keep progressing
☀️ How to warm up for gymnastic rings
🔥 The 2 most important ring exercises for beginners
💪 The best ring exercises to build strength, and muscle mass
📊 Accessory exercises to complement your base, and leave no weak links
🧘 How to cool down to down regulate your nervous system and improve recovery
We hope this guides you for a long time.
Much love!
- The SM Team
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📖 Chapters:
Intro - (00:00)
A gymnastic rings beginner mistake - (00:04)
How to warm up for gymnastic rings - (00:55)
Scapula Push Up Circles - (01:09)
Scapula Row Circles - (01:38)
Plank - (01:55)
Neutral and RTO Top Support - (02:12)
Scapula Pull Ups and Pull Ups - (02:51)
Ring Push Ups - (03:22)
Ring Rows - (04:06)
Ring Flies - (04:40)
Reverse Ring Flies - (05:15)
Ring Roll Out - (06:26)
Shaking & Stillness - (06:54)
Outro - (07:49)
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(𝘈𝘭𝘭 𝘰𝘶𝘳 𝘮𝘶𝘴𝘪𝘤 𝘪𝘴 𝘧𝘳𝘦𝘦 𝘢𝘵 𝘛𝘩𝘦 𝘚𝘔 𝘈𝘤𝘢𝘥𝘦𝘮𝘺)
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By the way, here is the exercise list for you ;)
Scapula Push Up Circles (01:09)
Scapula Row Circles (01:38)
Plank (01:55)
Neutral and RTO Top Support (02:12)
Scapula Pull Ups and Pull Ups (02:51)
Ring Push Ups (03:22)
Ring Rows (04:06)
Ring Flies (04:40)
Reverse Ring Flies (05:15)
Ring Roll Out (06:26)
Shaking & Stillness (06:54)
This is so helpful. I’ve made myself a workout spreadsheet and I can simply click back to the video as I’m learning and watch the exact moment I need to review good form. Thanks so much for this video!
so how long did it take to get to the point of having to use the rings in international comps and the Olympics as well, years i bet, just training and also injuries as well, just a small tear which is to say if the muscle is sore, it means you have worked it out, not sore that it hurts, but sore as in you know that muscle has had a work out?
Keep it up buddy. I hope to see you in international comps.🦘🦘👌👌👍👍✌✌
Thanks champ
Thanks, PDF link appears to be broken.
I’ve been training with rings for a couple years now. At 65 years old rings are much easier on my joints. The great benefits are that no one at the gym never uses them!
Yes! They are way less strenuous to your joints that a solid bar. Keep up the good work 👏 - Gala
I’m a young man whose two years younger than you, and I too train with rings ! ;-)
What's that saying?
"one man's garbage..
No one at the gym can use them! been lifting for years but the first time on the rings was a rude awakening 😅
All of you guys are very fortunate to have rings in your gyms. I'm in Costa Mesa / Newport Beach California. There isn't a single gym in the area that has rings or a high bar! I even have my own rings as of a few days ago. Now the challenge is, where do I hang them?
I just can't believe you are providing this for free. And if it wasn't enough, you made a PDF for us. You guys are truly helping the community.
I've been a member of the SM Academy for 9 months. It's the least I could do. Thank you for what you do. Excellent routine Yassir and team.💛
The SM Team got together to do exactly that Alex. Provide. You have no idea what it means for us your support and we feel honored to guide you with our programs. Love you 🙏 - Yassir
For anyone trying this the first time: be very mindful of your tendons and joints, i thought i was flexible and stable enough to extend my arms fully on the ab rollout and my shoulders popped bad lol, and on the chest flys if you have bad tendon pain at your elbow joint where the biceps connect, it’s okay to bend your arms a little as your body gets used to the tension and pressure. dont skip joint prep!! also tendons take longer to heal than muscles, that is something i didnt know till recently lol. keep at it calisthenics gang!! you got this!!!
True words. 3 years of calisthenics, 5 tendon injuries... Slowly working my way back
The chest fly's, even the negative ones, are very straining!
Always start slow with low range of motion on those things. Progress further and n ROM as you get better. Don’t disrespect the rings by going full ROM with no support or way to bail out.
Even with something like dips. Start by having a foot underneath you so you can nail at any time. Put less and less weight on that foot until you can be it he bottom position unsupported.
Rings are super sketchy if you aren’t trained so you have to take it slow or you’ll be out for months with an injury. Your delta and triceps might be able to handle your body weight but all the stabilizing tissue is untrained if all you ever do is static weights or calisthenics on stable bars.
Just go slow and soon enough you won’t be shaking like a leaf on the rings anymore.
The rings humble everyone the first time out.
You show proper and improper form.
You show all angles.
You describe correct and incorrect position. I am very satisfied watching this. Goos job! Great work ❤
Now we need a ring workout for intermediate athletes 🙏
ring power is true power
Thanks for your présentation
I started with weights, moved to pullups, pushups, and dips (keeping my dumbbell exercises), and now I just bought my first pair of rings. Couldn't be more excited. I never imagined they could be so challenging, but that is exactly why I like them so much. I'm convinced this training is going to require a more integral and athletic development. Thank you for this awesome video. 💪🏻
This is also my situation exactly!
The tips on setting ring height were so helpful. Thank you! ❤
Awesome video, going to check it out further. Thank you for posting this.
Excellent video thank you for the progressions.
Amazing! Thank you so much for the effort put into this FREE content. ❤️
The quality of content you provide is just amazing
Thank you. Have had rings for a while, but never had directions or progressions as clear as this video.
Always good to see you guys! 🙌🏾💪🏾💜😊
Incredible workout with a wonderful explanation. Thank you!
So much value in this video. Well made and well delivered too.
Perfect routine thanks for sharing
Thank you for sharing, nice approach to ring training
Loved this one 💪
This is by far the best workout routine on rings i ever see thanks and i start implementing it ASAP.
This is awesome! Thank you!
The best video I've seen explaining ring workouts 😍😍
This routine is very well structured, its going to be very useful for beginners
Glad you think so Lucas! 💙
Very clear and concis, well done.
Needed this 🙏
MARVELOUS. The Best!
Best as always
Never given rings a thought, but now I'm sold! Going to get a set of rings and start training soon! I already exercise consistently at a gym, so I'll add this for an additional home workout. I never realized the many different exercises that can be done with rings. Thanks!
Wow! It's the best video on rings I have ever seen. Thank you!
Amazing guys!
Very clear and well structured.
I wasn't thinking about rings yet but after this video i'm motivated to try em out
Just tried it! Great workout!
Thanks for the awesome content!!
Great video thank you so much! 🙏
I just got rings and this is an excellent video with great instructions to start my workouts. Thanks a ton!
Great video mate, thank you so much!
Thank you for the PDF as a beginner I needed this and your video for home workout 💪 your awesome thanks again 🙏🙌🤩
I just got my pair of rings yesterday and I was on the search for some informational videos...
and this is a GOLDMINE! It has EVERYTHING! Literally EVERYTHING. Thank you so much Yassir and the Saturno team, from the bottom of my heart.
Very nice video! Thanks for sharing 💪
Love u guys, this routine is perfect
This is awesome, I’ve been interested in working with rings lately. Thinking about getting them for the dojo soon 😎
Yassir the best for strenght n balance 👍
Quality content as always, perfect :)
Excellent,thank Nyoman!
Great video. Thanks for sharing
Thank you, this is so detailed, just got my rings
I really need this, as later in my journey I have to transition from stable bars to rings. Especially the ring dip, I might shake uncontrollably like a massage gun. Thank you for this.
Gracias, muchas gracias🏆
Thanks! After ruining my shoulder with false pullup posture and probably to weak shoulder muscles. i am taking it very slow and beginning from scrap again and with this video and pdf chart i am very happy and confident my foundation will last!
Thanks❤
This is perfect just what I need. Thanks 🙏🏼
This channel is a goldmine, excellent video
Thanks guys this is very helpful 🙏
I've been looking for a beginner workout that is this well explained for a good time, thank you so much for sharing this
I will definitely subscribe
Awesome!
thank you !!!!
wow great video! Love your calming voice :)
Cant wait to to test this workout!
Thx for sharing
OMG
you made this video I remember asking you guys about it
like a few months
Thanks a lot :)
Best basic rings clip I've seen on UA-cam 👌👌👌and believe me if watched heaps!!! Didn't understand a thing they said.
You explained things very well thank you! 😁
Excellent video!!!
Thanks, it's very useful for me.
Thank you!
What I love the most about these workouts is that they are large and complete. Very very amazing workout :)
I'm no beginner but I can take this structure and add it to my routine. Thank you guys!!
Awesome.
Amazing
Gave me a few ideas! Thanks
Great presentation ,100% the rings are one of the best equipments
You guys provide nothing but EXCELLENT content! Thank you so much for all the hard work you put into making such intricate videos. 👏👏
Thank you! We appreciate the kind message. Happy Thanksgiving! We are grateful to have you guys here 🙏 - Gala
Muchas gracias
Thx for the vid. I bought myself a good pair of rings but don't know what exercise to do so this will help a lot
Best video I've seen on this
Been doing ring workouts and following lots of ring influencers for several years now but I learned so many new form cues in this video that I had never heard. I loved that, and appreciate the level of detail Yassir provided. Very inspiring. Thanks for all you put into this. You got me one step closer to joining the family today 😉
Thank you for great begginer tutorial, i go back to foundation, very helpfull :)
Great video
Finally the routines that I need it most! Thank you guys!!
Glad we provided what you needed! :) - Yassir
Excelent explanation !!!
Great content 👍 That's something what I could recommend to anyone interested in the subject!
Awesome video- the scapula positioning was especially helpful. Looking forward to the intermediate routine!
You got it 🙌
Well demonstrated!! 👍🏾💪🏾🕉
Great video with cues that just aren't given on other channels. Thanks
Always pumping out quality information. Thank you!
Thank you so much Dennis!
Thank you so much Dennis!
Thank you! I've been waiting for this one. I was excited when I saw the post that it was coming!
More ring videos please 🙏 🙂
Thanks for the effort and work you all put in for these videos. I am looking forward to the next one!
We will continue this rings series so stay tuned 🙌 - Gala
@@SaturnoMovement looking forward to it!
This is gold, thank you!
You're very welcome! 🙏
I’m really impressed with this video😮 is all I’ve ever wanted to learn and practice with my rings!! Thanks 🙏🏽
We are happy to help, and provide you all with useful routines my friend! ☺️ - Yassir
These are the Rings of Power worth watching!
More rings videos please😊
I bought rings recently. They are great.
solid recommenations
i really like those, you also explained some things a lot of people didn't! Thank you Man, ill implement most of them soon!
Glad those details served you my friend. - Yassir
Ive been slowly adding rings over my more traditional lifts for about a year. Extremely demanding but the fluidity and ease on the joints is unrivaled.
Any videos about progressions for "skin the cat"? Not sure exactly how to lead to front and back levers.
Thanks to get us covered =)
Happy 700k by the way😉
I will get some rings. Greatly appreciate your content
Damm this was detailed in explanation and very helpful thank you 🙏 🙏🙏
wow very amazing and instructive video! Thank you very much for sharing this high quality content.
We appreciate you being here!! 🙏🏽💙
So far you guys have done a great job with the introduction hahaha I too of course used to experience the earthquake shakes but of course your body neurologically adapts and I find rings to be fun. I don't practice calisthenics as a primary focus but I do train them and I do love my rings that I use every week sometimes for stretching sometimes for warm ups sometimes for rebuilding skills in that you have something mobile to hold on to just for the neurological balance aspect
I started to see your videos recently and they are amazing🥰🥰. I'd like to ask you to put subtitles on the videos, it will help me a lot, because English isn't my 1st language. Thanks in advance. 😅😘
You just earned yourself a Sub! Excellent job and big thank you for that workout!💪
Glad you liked it. Welcome to the SM family! 🙌🪐
@@SaturnoMovement I have a question tho. I'm trying to work on my pike push-ups but I can't keep my legs straight. My guess is that my hamstrings are stiff, do you have any video on stretching those?
Love from india sm family ❤️❤️❤️
Thank you for this. Clear and actionable stuff. Subscribing.
Welcome to the family! ;) - Yassir
Just got done doing it for the first time and I'm convinced, definitely will be having this as my upper body day. Its been a while since I properly enjoyed training because I started trying to do too much, with this I can actually focus on doing everything with perfect form and improve from there, I finish my workouts sooner and feel good about myself afterward... In the end this workout might've ended up saving me, thank you!
Alex! I appreciate so much you actually putting into practice this routine, and giving your feedback after. So glad it made you feel that way. That routine can take you a long way :) Much love my friend. - Yassir