Body building with gymnastic rings, I wish I'd known earl

SQUAT

The squat is by far the best basic lower body exercise.

If I had to choose just one lower body exercise, I would say squat.

Your legs and hips must be good for an impressive body composition.

The hip and leg muscles are the largest muscles in the body.

All kinds of squat exercises have very positive effects on the overall metabolic rate.

Leg exercises burn a lot of calories.

When squatting, open your legs hip-wide apart.

The angle of your feet shoul be same with your knees.

when you squat, extend your hands forward and bend your upper body forward for balance.

Dont hold your breathe during exercise.

Inhale while squatting, exhale while stand up.

Knees should not pass foots.

During exercise, you should put your body weight on your heels.

Try to do 20-30 reps. Do 3 sets.

If you have knee problems, do it only wall squat.

If you want to increase the intensity of the movement, increase the number of sets.

If that's not enough, do harder version of squats.

like jump squats or lunge.

LUNGE

If you do this exercise with good technique, the result might be even better than squatting.

There are some important details.

Keep the front knee 90 degrees...

while you go down, inhale and don't hit your knee to the floor.

while you go up, push off the floor with your heel and exhale…

Pushing with the heel will help more hips activation.

3 sets 10-15 reps for each leg.

If you want to increase intensity you can try jumping lunges.

SUMO SQUAT

spread your legs more than shoulder-wide apart.

knees and feet look slightly outward.

Keep your upper body natural position. Don't bend your back.

while you go down inhale.

go deep with your hips as mush as you can.

while you go up Exhale.

squeeze your hips top position.

A great workout for the inner legs and hips.

Try to do 20 to 30 reps and 3 sets.

FROG JUMP SQUAT

I said before The squat is by far the best basic lower body exercise.

Frog Jump squat is even the best of the best.

If you can do basic squats in good form, more than 30 reps.

time to try jump squat. Its explosive lower body exercise.

It is very very effective , legs and hips killer exercise.

If you have knee problems, don't do it.

Let’s learn how to do frog jump squat.

First step, take a deep frog squat position, from this point rise and jump.

Try to touch knees... deep squat again with soft landing.

When you first try, learn your limits.

when you can't keep clean form stop there.

rest after try again which means max reps in clean form, 3-4 sets.

HAMSTRİNG

Put your heels on the rins.

rise your hips till your body become to straigh. You will feel tension in hamstring muscles.Pause on the top. this exercise also good for hips and lower back.

3 sets, 10-15 reps.

PISTOL SQUAT

This is a very advanced exercise. Your leg must be ready for this exercise. If you have trouble with your knees don't do this exercise, do it wall squat instead. Use gymnastic rings to assist.

If you grab both rings will be easier to keep balance, one ring harder.

Hold the rings, keep one leg straight, squat down and inhale.

The negative phase is done now, rise up now, and exhale.

3 sets 5-15 reps for each leg... even 1 rep is very good for the first try.

RING JUMP SQUAT

Hold the rings and dont pull with all power. Use rings just for asisting.

There are 2 main steps.

first step; go down.

when you go down, inhale and don't let knees pass the toes.

hips closer to ground.

step 2: push off to the ground and jump, don't forget to exhale same moment. land softly on the ground.

This is great explosive lower body exercise.

3 sets, 10-15 reps.

maintain a clean form.

if you can't complete a set don’t quit, keep going with basic squats.

CALF

put your toes 3 to 5 cm high.

this will increase the range of motion.

The calf is a much stronger muscle, it likes a lot of reps and sets. do it 15 to 30 reps and 4 sets.

If you do it with both feet at the same time, it's good for a beginner and is low-intensity.

Do it with one leg to increase the intensity.

if you can do more than 30 reps in good form then

you can start to add some weight to yourself.

1 LEG RING SQUAT

put your 1 leg on the ring.

When you feel your balance alright then do squats.

you can open your arms to keep balance.

3-10-15

you can do a basic squat if you can't do this exercise yet.

UNDERSTANDING PULL-UPS TECHNIQUE

All pull-up techniques are very effective for the upper back. No matter what type of pull-ups you do, the back, arm, and shoulder muscles are most affected by this exercise. However, there are factors that determine which muscle will be affected more or less.

I want to talk about these without going into unnecessary details.

here's what you need to know for the best pull-ups.

ACTIVE-PASSIVE HANG.

basically, there is 2 type of hang position. Active or passive.

All pull-up variants start from the passive hang point.

When you hold a pull-up bar or gymnastic rings basically hang and relax. Your shoulders are very close to your ears in this position. this is passive hang.

You need to pull yourself without bending your arms to switch to active hang. You need to close and depress your shoulder blades in an active hang position. This is also known by more scientific terms as scapular retraction and depression. This is an active hang. As you see my ears are far from my shoulders in an active hang position.

This exercise is very good for shoulders joints mobility and for the proper form of any type of pull-up.

You can start from a passive hang position for each rep of pull-ups.

this is good for building the right technique.

also, you can start from the passive hang and you can keep going from the active hang for each rep.

BODY and ELBOW POSITION

Basically, we use 2 types of body positon for pull-ups.

Arc AND hollow.

ARC TYPE

I recommend using an arc-type body position, for basic and wide pull-ups with a pull-up bar or with the gymnastic rings.

When you doing a pull-up with arc body type your elbow must pass your torso. This will greatly affect your upper back. Keep attention to my elbow position for arc body type.

HOLLOW TYPE

I recommend using a hollow-type body position with chin-ups or neutral grip pull-ups. Also, you can use arc-type body positions with neutral grip pull-ups.

When you use a hollow body type elbow position is important. Keep the elbow more in front of the torso.

This kind of position will affect more lats and biceps.

GRIP TYPE

I am gonna show you grip type with gymnastic rings this is also the same with pull-up bars.

overhand grip

We use it for overhand grip with basic and wide pull-ups.

(less biceps, more upper back)

underhand grip

We use it for chin-ups (more biceps and lats)

neutral grip

we use neutral grip pull-ups. (more comfortable grip type)

arm and back balanced. If you do arc body position more upper back.

if you use a hollow body type more lats.

SKIN THE CAT

This exercise is fundamental for extreme olympic rings movements. It increases your skill and body control.

Let's learn how to do ‘’skin the cat’’ with gymnastic rings.

Pull your knees towards your chest and curl your body up.

finish the movement German hang position.

Turn back to the beginning position.

3 sets, 10-15 reps.

If you can't do this exercise, lower your rings.

Don’t lower the rings till your head touch the floor.

Hold the rings and push yourself with one leg, hold the rope with feet if you need. from here landing to the ground with feet.

Now you need to turn back where you started. push yourself with one foot. İf you need, hold the ropes with your feet, turn back to the starting position.

This exercise is not easy so take your time, rest till you recover your energy.

Now let's see the proper form of this exercise.

start with a hollow body position, curl your body up, stop german hang position. Turn back to the beginning position.

This exercise is kind of key for all pull exercises. You must be able to do your scapula retraction and depression. This is necessary for best results for all kinds of pull exercises.

This exercise has two parts: passive and active hang.

PART 1 (passive hang)

Hang on the pull up bar or gymnastic rings. Keep your arms straight.

Let your body down till your ears touch your shoulders.

PART 2 (active hang)

There are 2 things you need to be able to do.

retraction your shoulder blades which means to close your shoulder blades.

After that, depress your shoulder blades without bending your arms. In this part shoulders far from your ears.

We call this part ''active hang position''

You can start all kinds of pull exercises from a passive hang position and you can repeat for each reps. This is good building up good technique.

Also you can start from the passive hang position for the first rep after, you can keep going from the active hang position for other reps.

3 sets- 10-15 reps.

UNDERSTANDING PULL-UPS TECHNIQUE

All pull-up techniques are very effective for the upper back. No matter what type of pull-ups you do, the back, arm, and shoulder muscles are most affected by this exercise. However, there are factors that determine which muscle will be affected more or less.I want to talk about these without going into unnecessary details. here's what you need to know for the best pull-ups.

ACTIVE-PASSIVE HANG.

basically, there is 2 type of hang position. Active or passive.All pull-up variants start from the passive hang point.When you hold a pull-up bar or gymnastic rings basically hang and relax. Your shoulders are very close to your ears in this position. this is passive hang.You need to pull yourself without bending your arms to switch to active hang. You need to close and depress your shoulder blades in an active hang position. This is also known by more scientific terms as scapular retraction and depression. This is an active hang. As you see my ears are far from my shoulders in an active hang position.This exercise is very good for shoulders joints mobility and for the proper form of any type of pull-up. You can start from a passive hang position for each rep of pull-ups. this is good for building the right technique. also, you can start from the passive hang and you can keep going from the active hang for each rep.

BODY and ELBOW POSITION

Basically, we use 2 types of body positon for pull-ups.

Arc AND hollow.

ARC TYPE

I recommend using an arc-type body position, for basic and wide pull-ups with a pull-up bar or with the gymnastic rings.

When you doing a pull-up with arc body type your elbow must pass your torso. This will greatly affect your upper back. Keep attention to my elbow position for arc body type.

HOLLOW TYPE

I recommend using a hollow-type body position with chin-ups or neutral grip pull-ups. Also, you can use arc-type body positions with neutral grip pull-ups.

When you use a hollow body type elbow position is important. Keep the elbow more in front of the torso.

This kind of position will affect more lats and biceps.

GRIP TYPE

I am gonna show you grip type with gymnastic rings this is also the same with pull-up bars.

overhand grip

We use it for overhand grip with basic and wide pull-ups.

(less biceps, more upper back)

underhand grip

We use it for chin-ups (more biceps and lats)

neutral grip

we use neutral grip pull-ups. (more comfortable grip type)

arm and back balanced. If you do arc body position more upper back.

if you use a hollow body type more lats.

gymnastic ring chin up

Before you start your workout, I want to remind you that, focus on quality instead of quantity if you want THE BEST result. 5 reps chin ups in good form better than 10 reps bad form chin ups.

Set up your gymnastic rings shoulders wide.

start from a passive hang position. Keep your body in a hollow position.

while you go up exhale and turn your palms towards to your face.

Keep your elbows in front of your torso. while you go down, inhale.

If I compare chin-ups with basic pull ups by gymnastic rings, chin ups affect more lats and biceps.

Do it, 3 sets 5-15 sets.

You need to adjust intensity according to your level.

If you have trouble with gymnastic rings chin-up you need to decrease intensity. There are many ways for this...Let's talk about it.

I recommend those techniques:

USE RESISTANCE BAND AS A ASSISTANCE

Basically you can use a resistance band to assist your pull ups.

Keep attention on how I set up the resistance band.

put only one foot on the loop of the resistance band.

Keep leg straight.

Resistance bands have tiers.

Pick up which one suits your level.

While you take off the resistance band, be careful not to let it smash on your face.

YOU CAN USE THE NEGATIVE PART…

while you go down this part is the negative part.

Negative part is very important for progress…

Most people can not pull up with their own weight but can do the negative part.

find a chair or something like that.

jump to pull up the bar.

try to go down as much as you can slow.

repeat this exercise 10 to 15 times….

With time u will be able to pull up

Also you can do any kind of more basic pull exercise which is helping increase your pull strength.

You can assist with your legs to any kind of pull ups.

How to do increase intensity

1-Increase reps

2-Increase sets

If you can do 15 reps chin-ups with the gymnastic rings in clean form then time to try one more set.

3-Time under tension technique

If you can do 15 chin-ups in 15 seconds, try to do 15 chin-ups in 30 seconds. Basically try to do 2 times slower.

4-Weighted

You can add to yourself some weights.

ONE ARM ASIST PULL UP

set one ring up and one ring down. it will be more difficult if you lower the assistant ring further.

attention to the way I hold the rings. Try to get minimal help. You should adjust it according to your level.

This is a very good biceps exercise.

you try to pull up all body weight almost with one arm.

Don't hold your breath during exercise.

while you go down inhale. while you go up exhale.

3x5 for each arm.

RING BASIC ROW

This is a very good exercise for beginners.

Keep your body straight.

core, hips, legs tight.

Adjust to intensity according to your level.

If you keep your body more vertical it will be easier.

If you keep your body more horizontal it will be harder.

The good side of workout with gymnastic rings is you can adjust to intensity in a second.

while you pull yourself inhale and keep elbows close to your body. Elbows must be past your body level.

Keep your scapula in the top position and squeeze your back. while you release your body slowly inhale.

During exercise keep your body straight and tight.

İ mentioned how to adjust intensity. If you need more increase you can try a harder version of this exercise.

3 sets, 10-15 reps.

RİNG ROW ADVANCED

This is very hard exercise.

hold the rings and curl your body.

knees very closer to chest.

While you pull yourself up exhale,

while you go down, inhale.

3 set-10-15 reps.

ıf you are not ready to do this exercise you can do other rowing exercises that suit your present level.

RING ARCHER ROW

One of the good sides of workout with gymnastic rings, easy to adjust intensity.

If you keep your body more vertical will be easier. If you keep your body more parallel to the floor will be harder.

First, adjust to intensity according to your level.

while you row with one arm, open another arm.

Keep the elbow closer to the body.

while you go down inhale.

while you go up exhale and squeeze your back.

close your scapula.

3x10-15 reps for each arm.

1 RING ROW.

This great exercise for lat.

setup to intensity according to your level.

If you keep your body more vertical it will be easy, if you keep your body horizontal it will be hard.

You can grab a ring overhand or underhand grip which one is more comfortable for you. It is ok.

You need to keep your body straight during exercise.

legs, hip, and core tight.

Pull the ring towards your belly and exhale.

while you go down, inhale.

How do you adjust intensity?

If you keep your body more horizontal, intensity will increase.

• Increase reps

• increase sets (İf you can do 15 reps in clean form, then you can try to do 1 more set.

• Time under tension technique (ıf you can do 15 reps in 15 seconds, you can do 15 reps in 30 seconds.basically do it 2 times slower.)

• You can do next level row exercise.

STRAIGHT ARM LAT PULLDOWN

This is great lat exercise. setup to your gymnastic rings waist level. Adjust to intensity according to your level.

If you keep your body more vertical it will be easy, if you keep your body horizontal it will be hard.

Pull rings towards your waist and exhale.

while you go down, inhale.

During exercise keep your body straight. legs, hip, and core tight.

3 sets, 10-15 reps.

how to adjust intensity

If you need to decrease intensity make your body more vertical.

or you can do easy version of row exercise.

If you want to increase intensity you can try to do those, step by step

• Increase rep

• Increase the set (if you can do 15 reps in clean form then you can try to do one more set.)

• Time under tension technique ( do it 2 times slower, if you can do 15 reps in 15 seconds. Try to do 15 reps in 30 seconds.)

• You can try a harder variant of exercise as a next level.

GYMNASTIC RINGS BICEPS CURL.

This mimics barbell curl exercise but even better.

This is a very good exercise for beginners to advance.

Keep your body straight during exercise.

core, hips, legs tight.

Adjust to intensity according to your level.

If you keep your body more vertical it will be easier.

If you keep your body more horizontal it will be harder.

The good side of workout with gymnastic rings is you can adjust to intensity in a second.

first: keep your arms straight and inhale.

pull rings towards your eyes level and exhale.

elbow angle around 90 degrees.

3 sets 10-15 reps.

You can adjust to intensity dynamically during exercise.

make your body more vertical to decrease intensity. If you want to increase intensity, make your body more horizontal to the floor as a first step. If this is not enough you can use those techniques step by step.

step 1:Increase reps in more horizontal angle.

step 2: If you can do 15 reps in this angle, try to make one more set.

step3: Time under tension. same rep but do it 2 times slower.

step4: try a harder version of exercises. I am gonna give you many options about this.

RING PELICAN CURL.

This is great biceps exercise, which is my favorite with the gymnastic ring. Adjust to intensity according to your level. If you keep your body more vertical it will be easy, and if you keep your body more horizontal it will be hard.

Slowly go down and inhale, push yourself up and exhale.

Keep your body straight during the exercise. Legs, hip, and core tight.

If you want to increase intensity you can try to do those, step by step

• keep your body more horizontal

• lower your ring level, elevate your feet or do both. This will be very hard so you can use only the negative part.

Increase reps .

• Increase the set (if you can do 15 reps in the clean form then you can try to do one more set.)

• Time under tension technique ( basically do it 2 times slower, if you can do 15 reps in 15 seconds. Try to do 15 reps in 30 seconds.)

RING INTERMEDIATE ROW

Adjust to intensity according to your level.

If you keep your body angle more vertical it will be easy.

If you keep your body angle more horizontal it will be harder.

Keep your upper body parallel to the ground.

while you pull yourself up, exhale and squeeze shoulder blades on the top position.

While you slowly go down, inhale and open your shoulder blades on the bottom position.

How to adjust intensity.

Increase reps.

Increase sets ( If you can do 15 reps you can try to do one more set)

Use time under tension technique: (Basically do it two times slower. If you can do 15 reps in 15 seconds, try to do 15 reps in 30 seconds.

You can do a harder version of ring rowing exercise.

DIPS

dip with the Gymnastic rings is one of the best upper body exercises. You can build a great chest, triceps, and shoulder as well with gymnastic rings dips.

If you understand the logic of this exercise, it will help to understand other gymnastic rings push exercises.

If I compare it with parallel bar dips, gymnastic rings are much more effective. gymnastic rings are not stable, therebefore need more muscle activation this cause the best result in minimum time.

Let's learn how to do dip with the gymnastic rings.

first, hold rings, and push yourself up. Ù

While you go up exhale. Lock your arms and Open your hands if you can. This is for biceps activation.

FOR BETTER CHEST ACTIVATION DEPREST YOURSHOULDERS.

DEPREST YOUR SHOULDERS FOR BETTER CHEST ACTIVATION.

When you first try, you can tremble and lose balance. If you keep your hands close to the body will be easier.

while you go down inhale and don't go so deep.

so much deep is not good for shoulders joints.

Let's speak about intensity.

If you have trouble with this exercise you can try the static hold technique. Jump and lock your arms and keep close to your body.

3 sets 5-15 seconds.

open your hands if you can this will help biceps activation.

If you cant do this exercise you can do the easier version of the dip exercise till you get strong enough.

how you can increase your intensity

there are many options for increasing intensity

1-you can do more reps, basically increase your reps.

2- more sets, if you can do more than 15 reps in good form then time to try one more extra set.

3- time under tension.

If you can do 5 reps in 5 seconds, try to do the same reps slower. 5 reps in 10 seconds.

4- you can try a harder version of exercise like L sit.

5- you can add some weight to yourself.

RING BASIC ROW

This is a very good exercise for beginners.

Keep your body straight.

core, hips, legs tight.

Adjust to intensity according to your level.

If you keep your body more vertical it will be easier.

If you keep your body more horizontal it will be harder.

The good side of workout with gymnastic rings is you can adjust to intensity in a second.

while you pull yourself inhale and keep elbows close to your body. Elbows must be past your body level.

Keep your scapula in the top position and squeeze your back. while you release your body slowly inhale.

During exercise keep your body straight and tight.

İ mentioned how to adjust intensity. If you need more increase you can try a harder version of this exercise.

3 sets, 10-15 reps.

BULGARİAN DIP

This is the same mechanics with the basic dip exercise so i just want to mention the difference.

set up your rings larger than shoulder wide. Keep your body hollow. elbows almost 90 degrees.If you can open hands to outside in the top position your biceps engage.

Bulgarian dip has an effect on the outside of the chest…

3-10-15 reps.

If you want to increase intensity you can try to do those,

step by step

1-more reps, basically increase your reps.

2- more sets, if you can do more than 15 reps in good form then time to try one more extra set.

3- time under tension.

If you can do 15 reps in 15 seconds, try to do the same reps 2 times slower. 15 reps in 30 seconds.

5- you can add some weight to yourself.

RING DIPS STATIC HOLD

This exercise is great upper body exercise.

It’is very effective for the chest, triceps and shoulders.

even for biceps.

It helps develop upper body strength.

Let's learn how to do…

Jump up and lock your arms in the top position.

Keep your arms straight and close to the body.

Deprest your shoulders for more chest activation.

Gymnastic rings are not stable. Squeeze your arms towards your body, this will help your body become stable.

Keep attention to my hand's position.

The left side of the screen is easy, right side of the screen is hard.

If you turn your hands out your biceps engage.

Even just changing the hand position makes a great contribution to the development of the biceps.

What about body position ?

There are 2 types of body position for dip static hold.

Straight and hollow.

Straight type of boyd position more triceps, hollow type body position more chest.

Try to hold this position 5 to 15 seconds.

You can do it 3 to 5 sets depending on your level.

Your body might tremble at first, this is normal. you get used to it over time.

Rings are not stable.

Your body needs to make extra efforts to make rings stable. This means more muscle activation and development.

When you do 15 seconds static hold you can try to do basic dip exercise.

When you confort this exercise you will beable to do regular dips.

If you have trouble with this exercise there are some ways to fix it.

Set up your ring waist level.

let your feet touch the floor slightly.

Push yourself up and let your feet asist you.

Another method.

Use resistance band for stabilize to rings.

This technique will make easyer this exerciese.

GYMNASTIC RINGS PUSH UPS

This is like basic push ups but rings a game changer. First adjust to intensity according to your level. If you keep your body more vertical it will be easy, if you keep your body more horizontal will be hard.

hold rings with neutral grip. Keep your body straight. Core, hips, legs tight during exercise... While you go down, inhale and keep elbows close to your body. In the down position your scapula closes.

while you go up exhale.

turn your hand in the top position if you can, this for chest, shoulders and biceps activation. Don't forget to squeeze the chest in the top position.

3 sets, 5-15 reps.

Let's speak about how to adjust intensity. If you have trouble to do this exercise try to do static hold instead. Hold your self top position and open your hands if you can. 3 sets, 15 seconds. adjust to intensity for your level. one you get strong and comfortable in a static hold then you can start to do push ups. This can be take time depending your level.

How to increase intensity. There are many options.

When you make your body more horizontal it will be harder.

For this, you can keep rings close to the floor or you can elevate your feet or both.

Another options.

As you know from another exercises,

*increase reps, You can increase reps till 15.

*increase sets, If you can do more than 15 reps time to do 1 more set.

or you can use time under tension technique.

You can do the same rep but 2 times slower. If you can do 10 reps in 10 seconds, try to do 10 reps in 20 second.

Take a basic push up position. Keep your body straight.

Legs, hips, and core tight.

Open your hands to the outside if you can. This is good for extra biceps activation.

This exercise helps to improve basic push-up technique.

If you keep your body more horizontal it will be hard. If you keep your body more vertical it will be easier.

Hold this position 3 sets, 5-15 seconds

INCLİNE PUSH-UP

Incline push-ups target the lower chest.

Setup your rings higer than feet level.

open your hands around shoulder-width.

Keep your body straight, core, hips, and legs tight.

While you go down, inhale and close your shoulder blades.

While you push yourself up, exhale and open your shoulder blades.

Keep your elbows close your torso during exercise.

3 set, 10-15 reps.

If you can do a basic push up you can do an incline push-up.

How you can increase intensity ?

If this exercise is easy for you time to try dip exercise.

DECLİNE PUSH-UP

This is much harder than regular push up.

decline push-ups affect the upper part of the chest and front head of shoulders as well.

Core activation is more than basic push-up.

Put your feet higher than rings.

Keep your core, hips, and legs tight.

While you go down, inhale and close your shoulder blades.

Keep elbows close your torso during exercise.

While you push yourself up, exhale and open your shoulder blades.

3 set, 10-15 reps

If you want to decrease intensity make higher your rings level.

If you want to increase intensity you can try to do those, step by step

• make lower rings level.

• Increase rep

• Increase the set (if you can do 15 reps in clean form then you can try to do one more set.)

• Time under tension technique ( do it 2 times slower, if you can do 15 reps in 15 seconds. Try to do 15 reps in 30 seconds.)

RING SKULL CRUSHER

This exercise mimics the barbell skull crusher but even better. Rings are not stable. Therefore, it causes more muscle activation.

another benefit of this exercise is

Ring skull crusher gives a larger range of motion than barbell skull crush exercise.

Let's learn the details.

Keep your body straight. core, hips, legs tight during exercise.

adjust to intensity according to your level. If you keep your body more vertical it will be easy, İf you keep your body more horizontal will be harder.

keep your arms straight in front and inhale as you bring them towards behind your head.

Exhale as you push back to where you started.

3 sets 10-15 reps.

You can change intensity during exercise dynamically depending on your level.

HALF DIP

If you can't do dip exercises yet, this exercise is good for beginning.

Keep your legs,hips, and core tight.

while you go down inhale,

while you go up exhale.

Squeeze your triceps in the top position.

This is a very good exercise for the triceps.

3 sets.

5-15 reps

If you need to decrease intensity, set up your rings higher.

If you want to increase intensity you can try to do those, step by step

• Increase reps

• increase sets (İf you can do 15 reps in clean form then you can try to do 1 more set.

• Time under tension technique (ıf you can do 15 reps in 15 seconds, you can do 15 reps in 30 seconds

You can try regular dip exercises as a next step.

SHOULDER PIKE

Shoulders are very unique Joints.

If you injure your shoulder,

you won't be able to do all the upper body exercises.

Make sure to warm up your shoulders before workout.

Shoulder pike is a great bodyweight exercise for the shoulders.

It’s easy to adjust intensity.

shoulder pike hits the front and lateral(ledırıl) deltoid, plus triceps and upper chest as well.

take a position like a triangle.

Hold your rings and go down deep as much as you can.

This exercise mimics ‘’the barbell shoulder press''.

even better because gymnastic rings give a full range of motion and better grip options.

for example; When you push yourself up, you can bring your hands closer, then this is mimic ''dumbbell shoulder press''

How to adjust the intensity of this exercise?

Basically,

If you keep your upper body more horizontal, the intensity will decrease.

If you have trouble doing this exercise, keep your upper body horizontal. Try to do the negative part. Just try to go down slowly. repeat these 3 sets, 5-15 reps.

If you keep your body more vertical, the intensity will increase.

Increase reps

increase sets (İf you can do 15 reps in the clean form then you can try to do 1 more set.

Time under tension technique (ıf you can do 15 reps in 15 seconds, you can do 15 reps in 30 seconds

As a final step, you can try to do handstand push-ups.

RING REVERSE FLY

This exercise mimics a reverse dumbbell fly. This is a great exercise for the rear deltoids and trapezius.

while you open your arms and exhale. Keep your arms slightly bent.

Close your shoulder blade and squeeze.

While you close your arms, inhale.

Keep your body straight during the exercise.

Adjust to intensity according to your level.

İf you keep your body more vertical will be easy.

If you want to increase intensity you can try to do those,

step by step

keep your body more horizontal

Increase reps.

Increase the set (if you can do 15 reps in the clean form then you can try to do one more set.)

Time under tension technique ( basically do it 2 times slower, if you can do 15 reps in 15 seconds. Try to do 15 reps in 30 seconds.)

BEGINNER PROGRAM

Start with warming up! Make sure to prepare your body for an intensive workout.

Adjust to the intensity that suits your level, Increase or decrease...

Focus on quality instead of quantity, and maintain the good form of techniques.

Rest 1-2 minutes between sets. If you need more rest it's okay for the beginning.

Workout every other day. (One day on one day off)

You can do this program for 4-6 weeks.

Also, you can find the program as a text description below

BASIC PROGRAM

WARMING UP

1. SQUAT 3X10-15

2. SUMO SQUAT 3X10-15

3. DIP STATIC HOLD 3X5-15 SECONDS

4. RING BASIC ROW 3X15

5. RING BASIC PUSH UPS 3X 5-15

6. SCAPULA PULL UP 3x10-15

7. CALF