1 - Hang gymnastic rings at an appropriate height, ensuring they are stable and secure. Stand beneath the rings, palms facing forward.
2 - Jump up or step onto a stable surface to reach the rings. Grip the rings tightly with your palms facing forward and hands about shoulder-width apart.
3 - Lift your body off the ground by straightening your arms, engaging your core, and depressing your shoulders. Your arms should be fully extended, and your body in a straight line.
4 - Keep your wrists neutral, and maintain a hollow body position by slightly tilting your pelvis upward and squeezing your glutes.
5 - Ensure that your elbows are locked out and your shoulders are pushed down away from your ears. This is crucial for maintaining a stable and safe position.
6 - Hold the ring support position for the desired duration, focusing on breathing steadily and maintaining tension throughout your body.
7 - To descend, lower your body with control, bending your elbows while keeping tension in your core.
8 - As you get more comfortable, work on extending the duration of the hold and increasing the height of the rings for added difficulty.
