How to Perform on Gymnastics Rings
The rings are one of the most difficult and impressive parts of gymnastics. The two small rings attached to long, thin cable require huge amounts of strength in order for you to just stabilize yourself. Once you've got the basics of the rings, though, you can start to really perform. Follow these steps to perform on gymnastics rings.
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Instructions
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Ramp up your strength. Just to get onto the gymnastics rings you need to summon a huge amount of strength and power. The initial movement, called a muscle up, is a transition from a pullup to a dip. Train for the movement by doing lots of pullups immediately followed by lots of dips. Many trainers say that muscle ups should only be attempted once you can comfortably do 20 pullups with good form.
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Get your grip. To start on the gymnastics rings you need to begin with a false grip. A false grip positions the heel of your hand on the bottom curve of the ring. Your fingers should be firmly cupped and hanging over the ring, with your thumbs tucked into your forefinger, instead of wrapped around the ring. With the grip correctly placed your hands should be on top of the ring.
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Muscle up to the ring. To start your performance, muscle up to the ring by rapidly pulling up and through the pullup and transitioning into a dip. Once you're in dip position, you can grip the rings with normal pronated grip.
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Backuprise to a handstand. One of the most fundamental movement in the rings performance is the backuprise. Begin with big, arching swings. Once you've gained enough momentum, kick back on the back swing and throw your heels out and up. As your heels rise to the ceiling, push the rings out and then stabilize by pushing up to get yourself in the handstand position. Work lots of handstand pushups to improve strength for this exercise.
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Learn the flyaway. Sweep through a big swing to complete the flyaway, which is an important rings dismount. As you move through the air, keep your body straight and toes pointed. Keep the turnover at the bottom quick and release the rings only once your arms, as your body descends, push the rings wide apart. Land in as good a form as possible.
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