1. Hang the gymnastic rings at an appropriate height above the ground, so you can hang from them with arms fully extended without your feet touching the ground.
2. Stand beneath the rings and grab them with an underhand grip (palms facing toward you) slightly wider than shoulder-width apart.
3. Jump up or use a step to get into the starting position with your arms fully extended and your body hanging straight down.
4. Keep your core engaged and your body in a straight line. Avoid swinging to maintain stability.
5. Pull yourself up by bending your elbows and pulling your upper arms down until your chin is above the level of the rings.
6. At the top of the movement, squeeze your shoulder blades together to fully engage your back muscles.
7. Lower yourself back down in a controlled manner to the starting position with your arms fully extended.
8. Repeat for the desired number of repetitions and sets, ensuring a controlled tempo throughout the exercise.
Note: It's essential to maintain proper form to prevent injury and maximize the effectiveness of the exercise. Adjust the difficulty by changing your feet's position; for an easier variation, you can keep your legs bent or feet on the ground.
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