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Elements on gymnastic rings

First level of variability

Swinging

 

  • Starting Position: Hanging in standing support.
  • Movement: Step forward into the forward swing, step back into the backswing, and repeat the movement.

Inverted pike hang

 

  • Starting Position: Hanging in standing support.
  • Movement: Pull up from hanging in standing support to inverted pike hang.
  • Final Position: inverted pike hang.

Inverted hang

 

  • Starting Position: High hanging support.
  • Movement: Extend the hips from inverted pike hang support to the inverted hang.
  • Final Position: Inverted hang.

Dismount from the rings

 

  • Movement: From the swinging motion, release in the backswing and land on the mat.
  • Final Position: land using a flexing of the knees to reduce an impact on the joints arms forward.

Second level of variability

Inverted pike hang during swinging

 

  • Movement: During swinging forward, pull up from hanging to inverted pike hang.

Inverted hang during swinging

 

  • Movement: During swinging in inverted pike hang move the legs into straight position to inverted hang.

180° turn in hang during forward swing

 

  • Movement: During swinging, perform a 180° turn at the highest point of the forward swing.

Skin the cat

 

  • Starting Position: Hang from the ring, arsm fully extended (easy version: standing).
  • Movement: pull your knees towards your chest, tucking the body and lift your legs over the ring while rotating your body backward, continue rotating your body until your legs pass under the rings moving into the deep shoulder stretch. then reverse the motion by pulling your legs back up and over, bringing yourself back to original hanging position.
  • Final Position: Hanging or standing support.
  • Asistance: We follow the movement, hold the hips, and assist them forward.

Third level of variability

Handstand support

 

  • Final Position: Suport in standing arms position with legs down

Handstand support with bended knees

 

  • Final Position: Maintain support with straight arms while the legs hang down. From this position, bend the knees in a controlled and correct manner.

L-Position

 

  • Starting Position: standing arms support.
  • Movement: Raise the legs to a horizontal position
  • Final Position: L-sit.