- A stable surface (like a gym bench or low bar) to place your feet
1. Setup:
- Hang the gymnastic rings securely at a height where you can comfortably reach them while lying back.
- Position a bench or similar sturdy surface beneath the rings, ensuring it is stable.
2. Starting Position:
- Lie back on the bench with your feet resting on its surface.
- Reach up to grab the rings using a neutral grip (palms facing each other).
- Your body should be inclined at an angle, with your arms fully extended and your feet elevated.
3. Engage Your Core:
- Tighten your abdominal muscles to keep your body stable.
- Maintain a straight line from your head to your heels.
4. Movement:
- Pull your chest towards the rings by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body as you pull.
- Aim to bring your chin above the rings or towards them for maximum contraction.
5. Return:
- Slowly lower yourself back to the starting position by extending your arms fully.
- Control the descent to maintain tension in your muscles.
6. Repetitions:
- Perform 8 to 12 repetitions based on your fitness level.
- Rest for 30 seconds to 1 minute between sets.
7. Tips:
- Ensure your grip is firm and your body remains straight throughout the movement.
- If you're struggling to complete a rep, you can bend your knees or lower the rings for assistance.
8. Safety:
- Ensure that the rings are secure and can support your weight before starting the exercise.
- Avoid swinging your body; keep the movement controlled for effectiveness.
