A Beginner's Guide to Rings Classes in Sydney: How to Improve Your Strength and Flexibility

If you're looking for a fun and challenging way to improve your strength and flexibility, you might want to consider rings classes. Rings classes are a form of calisthenics and gymnastics training that involve using gymnastics rings, also known as "still rings," to perform a variety of bodyweight exercises. In this beginner's guide, we'll explore what rings classes are, their history, and why they're beneficial. We'll also provide an overview of what you can expect to learn from this guide.

Rings Class Workouts for Beginners

Now that you're familiar with the equipment and basic positions and movements used in rings classes, it's time to put them into practice with some beginner workouts. These workouts are designed to help you build strength and flexibility while also improving your technique and form.

Workout 1: Upper Body Strength

This workout focuses on building upper body strength using the rings. It includes three exercises: Support Holds, Ring Rows, and Dips.

Exercise 1: Support Holds

• Begin by holding yourself up on the rings with straight arms and engaged core muscles.
• Hold for 10-30 seconds, then lower yourself down.
• Repeat for 3-5 sets.

Exercise 2: Ring Rows

• Start in a horizontal position under the rings, with your feet on the ground.
• Pull yourself up to the rings, keeping your elbows close to your body.
• Lower yourself down to the starting position.
• Repeat for 8-10 reps, then rest for 30 seconds.
• Repeat for 3-5 sets.

Exercise 3: Dips

• Hold onto the rings with straight arms and engage your core muscles.
• Lower yourself down towards the ground, bending your elbows.
• Push yourself back up to the starting position.
• Repeat for 8-10 reps, then rest for 30 seconds.
• Repeat for 3-5 sets.

Workout 2: Full Body Flexibility

This workout focuses on improving overall flexibility using the rings. It includes three exercises: Pike Stretch, L-Sit, and Shoulder Extension.

Exercise 1: Pike Stretch

• Sit on the ground with your legs straight in front of you and your feet flexed.
• Reach forward and hold onto the rings.
• Lean forward, keeping your legs straight and your back flat.
• Hold for 10-30 seconds, then release.
• Repeat for 3-5 sets.

Exercise 2: L-Sit

• Sit on the ground with your legs straight in front of you and your hands on the ground beside your hips.
• Lift your legs off the ground, keeping them straight.
• Hold for 10-30 seconds, then release.
• Repeat for 3-5 sets.

Exercise 3: Shoulder Extension

• Hold onto the rings with your arms straight in front of you and your palms facing down.
• Lean forward and stretch your arms behind you, keeping them straight.
• Hold for 10-30 seconds, then release.
• Repeat for 3-5 sets.

Tips for Modifying Exercises

If any of the exercises in these workouts are too challenging for you, there are a few modifications you can make to suit your individual needs and limitations. Here are a few tips:

• Use a lower ring height to make exercises like Support Holds and Dips easier.
• Use a resistance band to assist with Ring Rows if you can't pull yourself up to the rings.
• For L-Sits, try bending your knees and lifting your feet off the ground instead of keeping your legs straight.

Rings classes offer a challenging and effective way to improve your strength and flexibility. By incorporating these beginner workouts into your fitness routine and making modifications as needed, you can safely and effectively build your skills and progress to more advanced movements over time. Remember to always focus on proper form and technique, and consult with a qualified instructor if you have any questions or concerns

Advanced Rings Class Techniques

Now that you have a solid foundation in the basic positions and movements used in rings classes, it's time to take your skills to the next level. In advanced rings classes, you'll learn more challenging movements and positions that require even greater strength, flexibility, and coordination. Here are some techniques you can expect to learn in an advanced rings class:

Muscle-Ups

A muscle-up is a compound movement that combines a pull-up with a dip. To perform a muscle-up, start by hanging from the rings with your palms facing away from you. Pull yourself up until your chest touches the rings, then push yourself up and over the rings so that your arms are straight and your body is above the rings. Lower yourself back down and repeat.

Iron Cross

The iron cross is one of the most challenging positions in rings gymnastics. To perform an iron cross, start by holding the rings with your arms straight out to the sides, palms facing down. Lower your body down so that your arms are parallel to the floor, then hold for as long as you can.

Handstand Push-Ups

Handstand push-ups are a great way to build upper body strength and improve your balance. To perform a handstand push-up on rings, start by holding a handstand with your feet supported on the rings. Lower yourself down until your head touches the floor, then push yourself back up.

Back Lever

The back lever is a position that requires great upper body and core strength. To perform a back lever, start by hanging from the rings with your palms facing down. Lower your body down until your arms are straight out in front of you and your body is parallel to the ground, then hold for as long as you can.

As you can see, advanced rings classes require a high level of strength, flexibility, and coordination. It's important to progress from beginner to advanced techniques gradually and safely to avoid injury. Your instructor can help you create a progression plan that is appropriate for your fitness level.

Overall, rings classes are a challenging and rewarding way to improve your strength, flexibility, and coordination. Whether you're a beginner or an advanced athlete, there's always room for improvement in rings gymnastics. So don't be afraid to challenge yourself and try something new. You might just surprise yourself with what you're capable of achieving!

Staying Safe and Avoiding Injury

Rings classes can be a highly effective way to improve your strength and flexibility, but it is important to remember that any physical activity carries some degree of risk. Here are some tips on how to stay safe and avoid injury when participating in rings classes.

Start Slowly and Progress Gradually

One of the most common causes of injury in rings classes is trying to do too much, too soon. It's important to start slowly and progress gradually, allowing your body to adapt to the demands of the exercises. Always listen to your body and avoid pushing yourself beyond your limits.

Warm Up Properly

Before starting any rings class workout, it's important to warm up properly. This can help to increase blood flow to the muscles, prepare the body for exercise, and reduce the risk of injury. A good warm-up should last around 10-15 minutes and include some light cardio exercises, as well as some dynamic stretching movements.

Use Proper Technique

When performing rings exercises, it is important to use proper technique to avoid injury. Make sure you are using the correct form for each exercise and avoid jerky or sudden movements. If you're not sure how to perform an exercise correctly, ask your instructor or a qualified personal trainer for guidance.

Don't Ignore Pain

If you experience pain or discomfort during a rings class workout, stop immediately and seek advice from a qualified medical professional. Ignoring pain or pushing through it can lead to serious injury and may even require surgery or prolonged rest and recovery.

Cool Down and Stretch

After completing your rings class workout, it's important to cool down and stretch properly. This can help to reduce muscle soreness and improve flexibility, as well as prevent injury. A good cool-down should include some light cardio exercises and some static stretching movements.

Take Rest Days

Rest days are just as important as workout days when it comes to staying safe and avoiding injury. Your body needs time to recover and repair after each workout, so make sure to schedule rest days into your training program. Aim to have at least one or two rest days per week, and don't be afraid to take more if you feel fatigued or sore.

Conclusion

Congratulations! You have made it to the end of this beginner's guide to rings classes. We hope that this guide has given you a better understanding of what rings classes are and how they can improve your strength and flexibility.

As we have discussed, rings classes are a great way to challenge yourself both physically and mentally. By incorporating movements and positions that are unique to rings training, you can develop a strong, lean, and agile physique.

Remember, when starting with rings classes, it's important to start slowly and choose a class that is appropriate for your fitness level. Don't be discouraged if you can't perform all the movements right away. Like any other form of exercise, it takes time, practice, and patience to improve. It's also essential to prioritise safety and avoid injury while practising rings classes. Make sure you warm up properly, stretch, and cool down after every class. Listen to your body and don't push yourself too hard.

If you're interested in trying out rings classes, we encourage you to find a gym or studio that offers them and sign up for a class. Alternatively, you can find resources online to learn more about rings classes and exercises you can do at home.