4 movements to train back muscles and shoulders with gmnastic rings
Gmnastic rings are actually a great training tool. In addition to the advanced movements of gymnasts, gmnastic rings are also a great choice for ordinary fitness lovers.
Today we are going to show you some good gmnastic rings to help you train your shoulders and back muscles.
Action 1: hanging ring reverse flying bird
Target muscles: middle trapezius, rhomboid and posterior deltoid fasciculus
Hang the lifting ring on the horizontal bar and keep the handle about 1m off the ground. Keep your hands shoulder width apart and hold the sling with your forehand.
Body posture: with toes up and heels on the ground, tighten the abdomen and hips, and keep the shoulders, backs, hips and legs in a straight line as far as possible to keep the trunk stable.
Action process: bend the arm, fix the elbow, retract the shoulder and drive the arm to abduct and lift! When abduction is in line with the body, stay for one second. Squeeze your shoulder blades and feel your upper back and deltoid back tighten.
Action 2: lifting ring Y-shaped lifting
Target muscles: trapezius superior, inferior, serratus anterior, and anterior deltoid
First, hang the lifting ring on the horizontal bar, grasp the handle in a standing position, and extend the arm straight forward.
Then start the shoulder muscles, lift the barbell piece upward, feel the shoulder blade rotate upward until the arm is raised above the head, and then stay for one second! Then play it back slowly.
In the movement, pay attention to the upward rotation of the shoulder blade to drive the arm, and start to bend slightly and finally fix your elbow joint.
Action 3: reverse rowing with lifting gmnastic rings
Target muscles: latissimus dorsi, trapezius, rhomboid
Install the lifting ring and keep the handle about 1m off the ground. Keep your hands shoulder width apart and hold the gmnastic rings.
Body posture: with toes up and heels on the ground, tighten the abdomen and hips, and keep the shoulders, backs, hips and legs in a straight line as far as possible to keep the trunk stable.
When pulling up, move the shoulder blade first and then the hand, and then pull (keep the elbow slightly clamped in) to feel the contraction of back muscles. Let the chest close to the handle, then use the back strength to control the lowering speed, and feel the back muscles elongated until the hands are straight.
Action 4: lifting ring face pulling
Target muscle group: posterior deltoid bundle, upper back
Adopt standing posture, grasp and exchange with both hands, straighten the arms naturally, and form an included angle of 75 degrees between the body and the ground. Keep your heels on the ground, tighten your abdomen and hips, and keep your torso stable.
When pulling up, the shoulder bones are moved and fixed first, the back is retracted, the shoulder is abducted according to the trend, and then the horizontal bar is pulled in front of you. Pause for a second, feel the squeeze of your upper back and your back shoulder, and then have a controlled restoration! Until your hands are straight.
Tip: try to focus on stretching your elbows outward when pulling the weight towards your face, and the end of the action must squeeze your shoulder blades.
