One Simple Tool To Make You Stronger In Calisthenics

Gymnastic rings are the most versatile tool to train with. It may only be the only tool needed to enhance one’s calisthenics journey. Training with rings can be challenging, fun, and rewarding because of what a person can do with this equipment. There are many who claim that training with only body weight can be difficult to gain muscle (size) or it is not achievable to gain strength. In order to gain size and strength, one must increase the intensity of the exercise and consume enough calories and macros (fats, carbs, and protein). By many, bodyweight training is known for doing push-ups, pull-ups, air squats, and others. But people forget that one could do more than the standard variation. An example can be executing the archer push-up where the individual’s main arm is doing about 90% of the work while the other 10% is supporting. This is the idea of increasing the intensity since there is more tension is on the working arm. If the archer push-ups were done on rings it can get incredibly hard. 

The concept of progressive overload is common in the world of bodybuilding since people want to gain size and strength. This principle can also be applied to calisthenics. Now, calisthenics can only get a person to a certain level of size but the main focus is to be lean. But, the individual can also include weights in their regime. People could do weighted calisthenics such as weighted pull-ups, dips, push-ups, and more (A weighted vest is optional if one would like to incorporate weights). There are so many moves a person could do with gymnastic rings it would be difficult to get bored with them. 

Here is a link to a pair of rings!

Why are Gymnastics Rings So Challenging?

Generally, performing advanced variations with calisthenics is challenging because of how much it is working the body. The body is working synergistically (many muscle groups and the core are engaged) to execute the movement properly. This is very much like training with compound movements in the gym, but stabilizer muscles are being tested. Gymnastic rings create an unstable environment which means the practitioner has to learn control. From the beginning, many may begin to shake or fall since one is not familiar with ring training (that’s ok with time it gets a little easier). 

Rings Will Make a Person More Athletic

In order to get the most out of this equipment, the individual is required to build up skills to perform advanced variations. Certain exercises or progressions can aid the individual to proceed to the next movement. This means the person is improving and getting stronger. Rings can make a person fit, strong, and skilled. As some may be aware when training with rings it is physically demanding (like many exercises), but some coordination work is added to it. Flexibility is also necessary when training with this tool since there is an increased range of motion. Here’s are some warm-up exercises:

He is doing skin the cat!

Bigger Arms From Two Pieces of Wood?

There are people who wonder how gymnasts have such large arms. There are certain techniques implemented when training with rings. A person can apply static exercises (Very much like isometric exercises) when positioned in a certain way the exercise places more tension on the muscles. As a matter of fact, many exercises a person does with rings stimulate the arms as the arms are doing most of the work. The practitioner does not have to worry about doing isolation exercises unless they would like to. When gymnasts train they do pulling exercises and straight arm exercises when building up their biceps. And some incorporate curls with weights but only if they are interested in doing isolation work.  

Straight arm work!

Multiple Muscle Groups can get Stimulated

As mentioned before, multiple muscle groups can get stimulated because of certain positions. If a person were to do a muscle-up their arms, core, back, shoulders and chest will feel a stimulus. That exercise is practically a 5-for-1 deal when training. Is it an advanced movement so it is difficult to perform, but even with basic exercises the same rules apply (basic moves on the rings also increase the difficulty). For instance, the ring push-up targets the chest but also works the shoulders, triceps, forearms, and core. So, one can get stronger and gain size quickly with the use of rings. 

Beginner Sample Routine

If you want to see another routine check out this post!

Closing

There are many reasons to incorporate rings in one’s training regime. It is a simple tool that is quite effective when one wants to develop strength, stability, and flexibility. All these components can aid in making a person athletic. As previously stated multiple muscle groups are engaged in most of the exercises. If a person would like to enhance or is open to challenging themselves with calisthenics then gymnastic rings are a must. They are affordable, lightweight, compact, and can be taken anywhere a person travels (refer to the link above for recommended rings 😃). 

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