new Ring Training Video , new skills + awesome warm-up for rings

[igalk474]

 

new Ring Training Video , new skills + awesome warm-up for rings

 

 

tell me what should i do to improve it , and get better

 

dislocate is getting better,

still working on swings

 

thanks! 

[Romulo Malta]

Sorry, not related to your question, but where do you live? I'm asking because I got intrigued there is a sign in Japanese hanging in the gym saying :"World Gymnastics - Tokyo Gym".

 

I'm in no position to judge rings routine, I'm still too weak, but from a layman's perspective, the first simple thing to improve would be better define each element instead of rushing between them and "blurring" the movements.

[igalk474]

thanks
i'm from israel
the flayer is of the world championship 2011 tokyo
this is for alex shatilov that he got there a medal that got him into the london olympics

also he did a nice floor routine there

you can find it on youtube
 

thanks,

i try to work on them seperatly , and in combination ,
i shot the combination because it's harder to do,

and takes less time to shoot
 

[iwSTI]

There are quite a few things you could work on.

 

First off, based on what I've seen in the video, you're not ready to be attempting crosses. Your arms are very bent, and they are not coming close to being perpendicular to your body. Work on planches on rings, back levers, and get a solid freestanding handstand on rings first to get a solid foundation for cross work.

 

Your swings need a good bit of work. On the backswing, try to bring your arms further apart (forming a Y shape, close to a T shape), and push down on the rings. On the front swings, work on pulling the arms apart, still trying to approach the Y/T shape. Your hands should not be rotating that much in your front swing. You want to focus on wide arms so that you can learn swinging inlocates and dislocates.  Also you really need to focus on keeping a tight body in your swings (and in everything else, such as the circles on pommel horse).

 

Finally, try to keep your arms straight in your felges and uprises on rings. This should be easier with a better swing and some more practice.

 

Hope this helps

[Yaad Mohammad]

I'd like to add that you really need to focus on form. Point your toes more, keep your legs locked, and when you do full lay moves, keep your feet together. You also need to tense your core much more.

[igalk474]

thanks , i'll try to work on it,

about the crosses , i can do it straight and lower , even lower then rings height ,also hold it 14 seconds, also presses to support,

i didn't wanted to get tired from the cross so i could do the whole sequence ,so i didn't lowered it that much, towards the end i got a little tired , need to work on some more stamina

 

i need to improve the handstand and press to handstand,

the moment i can do proper swings and dislocates/inlocates

 

what do you think i should improve on the free fall from support to swings?

so it will be better and more efficient with less shock to the shoulders and back

 

thanks! , it helped a lot,

i'll work on that and see how it goes

[igalk474]

so what do you think i should improve on the free fall from support to swings?

so it will be better and more efficient with less shock to the shoulders and back

should my hands be farther apart?

 

thanks

[iwSTI]

Try to work on dislocates from an inverted pike. You can do a backwards roll to an inverted hang from a support to get ready to do your swings. If you haven't worked dislocates yet, I would definitely recommend starting with a spotter.

 

And yes, it will certainly be more efficient to swing with your hands further apart at the peak of your front swing and back swing. Check out this video for a great reference for learning proper swing technique:

[igalk474]

thanks,

i did a new video just now 

my swings and flexibility got better

watch at 1080p

did some new stuff on the rings

also now i can do some circles on the pommel horse , not just the mushroom

also started to work more on handstand , trying to not arch the back and use the abs more

also trying some fwd uprise on the rings 

what do you think?

if i'll go to the gym for 3 months , training with free weights,(then return to regular ring training),

to gain more muscle mass for the upper body.

will it make me forget some skills on the rings?

i don't to have a regression with gymnastics skill while i go to the gym for 3 months,

i need to add more weight , currently 49kg, need to get to 56kg , mostly gain in muscle mass in the upper body,

should i go to the gym for 3 months, or continue with gymnastic to not lose skills?

if you see something that i should improve in the new video, tell me

thanks

[Keilani Gutierrez]

I do not have ADD or anything but putting that video in Slow-mo makes me trip out on the way the floor moves. Slow-mo makes everything so epic. 

 

nice vid! 

[Kate Abernethy]

I would do both weights and gymnastics, it may take more than 3 months to add on the muscle mass you require. Also the muscle you put on, needs to be trained in the gymnastic way.

[igalk474]

thanks ,

i think slow motion is awesome , it lets you see stuff you normally don't see,

and it help me to see the technique and mistakes more clearly

 

thanks,

i think i'l do 3-5 months of weight training (moslty chest and biceps),with free weight and cables,not machines,

with a gymnastic training once every 2 week to maintain the skills , and train the new muscles in a gymnastic way

then i'll get back to gymnastic only , full time

 

 

here are some stuff i've seen i need to improve:

 

on uprise fwd to support

hand to the sides are too early,

keep pulling back,

thrust the hip hard and arch,

then suddently mid air toward the end of the jump,

spread the arms and lean forward,and stretch upward

time it right

 

on fall to swings don't do the back swing with dislocate

do iit by openning the shoulders, use flexibility , and shoulder girdle

 

jonnason, don't close the legs too early, 

keep them stretched till i'm above the rings , than close and flip,

need to work more on inlocate first

 

floor saltos, bring kneed harder to chest,

make sure to run with feet forward not diagonal and put them close to eachother when you jump,

on the arabian , make sure hands are aligned and everything is positioned well

 

on rings , static holds, make sure legs are together from the beginning

also point feet from the beginning

 

try to work of falling from front to swing , like the fall from backward,

add little by little height till i can do it from handstand

,also try doing bwd uprise from the fall

 

handstand find the sweet spot

don't arch , use abs more, stretch body

 

 

on pommel,

try to stretch more , don't be afraid from pommels. and don't bend the abs or knees,

legs together pointed

 

pbar perruette

don't arch the back , use the abs more

to have more control and balance,

legs together

maybe try with straddle handstand first

 

vault,

push stronger and faster with the hands to have more height,

and instead of tuck , stretch the legs and body

 

trampoline,

on saltos , point feet , legs together , arms more tight to body,

too much momentum to the front,need more upward,

don't look to the sides in the middle of a fwd salto,

knees stronger to chest,

do the twist after the jump not before,

time it right , coordinate arms right

 

 

flexibility,improved a lot,

almost getting there,

take it slower to not injure the shoulders

 

inverted cross,

lean back with legs,don't fall to maltese,

lock the elbows,use abs,

more false grip , to control better

 

pineda, front lever to cross,

don't do muscle up from front lever then lower to cross,

thrust hips , and jump exactly into the cross position , with no transition between

 

 

cross pull to suppport,

do it while in false grip,

don't point palms down to push,

use the back & biceps for it,

not the triceps,

keep elbow locked,

do it in one go,don't jitter in the middle

 

kip, more  upward ,not too front,higher

legs togheter , faster,

arms apart a little,arms straight and locked

if  fall to swing, make sure arms are in a total flex position , but relexed.

and on the decent push yourself forward,and fall into swing

l-sit , point toes

 

 

on the fall bwd from support,

spread the arms apart a little,

on dismount , left too early, but good back stretch,

didn't tucked, but push backward like dislocate to get better height for dismount

 

maybe use dismount with straight legs and keep hands to knees to prevent  bending the abs

 

kip to back uprise to planche,

muscle up too soon,

lean fwd fast after above the rings

[Chrono]

  On 3/8/2014 at 12:28 PM, igalk474 said:

 

thanks ,

i think slow motion is awesome , it lets you see stuff you normally don't see,

and it help me to see the technique and mistakes more clearly

 

thanks,

i think i'l do 3-5 months of weight training (moslty chest and biceps),with free weight and cables,not machines,

with a gymnastic training once every 2 week to maintain the skills , and train the new muscles in a gymnastic way

then i'll get back to gymnastic only , full time

 

 

here are some stuff i've seen i need to improve:

 

on uprise fwd to support

hand to the sides are too early,

keep pulling back,

thrust the hip hard and arch,

then suddently mid air toward the end of the jump,

spread the arms and lean forward,and stretch upward

time it right

 

on fall to swings don't do the back swing with dislocate

do iit by openning the shoulders, use flexibility , and shoulder girdle

 

jonnason, don't close the legs too early, 

keep them stretched till i'm above the rings , than close and flip,

need to work more on inlocate first

 

floor saltos, bring kneed harder to chest,

make sure to run with feet forward not diagonal and put them close to eachother when you jump,

on the arabian , make sure hands are aligned and everything is positioned well

 

on rings , static holds, make sure legs are together from the beginning

also point feet from the beginning

 

try to work of falling from front to swing , like the fall from backward,

add little by little height till i can do it from handstand

,also try doing bwd uprise from the fall

 

handstand find the sweet spot

don't arch , use abs more, stretch body

 

 

on pommel,

try to stretch more , don't be afraid from pommels. and don't bend the abs or knees,

legs together pointed

 

pbar perruette

don't arch the back , use the abs more

to have more control and balance,

legs together

maybe try with straddle handstand first

 

vault,

push stronger and faster with the hands to have more height,

and instead of tuck , stretch the legs and body

 

trampoline,

on saltos , point feet , legs together , arms more tight to body,

too much momentum to the front,need more upward,

don't look to the sides in the middle of a fwd salto,

knees stronger to chest,

do the twist after the jump not before,

time it right , coordinate arms right

 

 

flexibility,improved a lot,

almost getting there,

take it slower to not injure the shoulders

 

inverted cross,

lean back with legs,don't fall to maltese,

lock the elbows,use abs,

more false grip , to control better

 

pineda, front lever to cross,

don't do muscle up from front lever then lower to cross,

thrust hips , and jump exactly into the cross position , with no transition between

 

 

cross pull to suppport,

do it while in false grip,

don't point palms down to push,

use the back & biceps for it,

not the triceps,

keep elbow locked,

do it in one go,don't jitter in the middle

 

kip, more  upward ,not too front,higher

legs togheter , faster,

arms apart a little,arms straight and locked

if  fall to swing, make sure arms are in a total flex position , but relexed.

and on the decent push yourself forward,and fall into swing

l-sit , point toes

 

 

on the fall bwd from support,

spread the arms apart a little,

on dismount , left too early, but good back stretch,

didn't tucked, but push backward like dislocate to get better height for dismount

 

maybe use dismount with straight legs and keep hands to knees to prevent  bending the abs

 

kip to back uprise to planche,

muscle up too soon,

lean fwd fast after above the rings

 

אל תשכח לאמן רגליים חבר

[igalk474]

thanks!

 

here is a new video
the kip timing getting better

[Alessandro Mainente]

Personally i do not love this inlocate form after the swing, is an old technique that now everyone should avoid to do simply because is more stressing.

Simply instead of roll forward the shoulders and the scapulas  learn how to swing higher on the back, at least rings level.

[igalk474]

thanks

you are right,

i don't like doing inlocates like that, too

but i still doesn't get to rings height on the back of the swings,

still working on that, and the improved kip,should help me get enough mumentum without exerting my energy too much,

so ithe swings should improve a lot very soon

 

that's what i'm working on now, a full month of swings

 

thanks

[igalk474]

new video:

still working on swings and inlocates...

 

also mixing gymnastics training with 6 months of weight training at the gym

 

[Alessandro Mainente]

The movement at 14 sec the back kip to dislocate (sorry i'm not so familiar with english therms) it's quite dangerous. you need to kip at 45° degress over the horizontal and continue to push down with the rings. using your method you risk to damage the labrum and rotator cuff muscles.

Same thing for the back swing to inlocate, i prefer to be near the horizontal or a little above.

also do not perform the swing from handstand with bent arms, you are loosing a part of the speed.

[igalk474]

thanks!

i will work on improving it

[igalk474]

new video:

working on dislocates

improved a little , now i can do couple in a row , instead of only 1

 

 

 

also my inverted cross got better , i can hold for 5 seconds , still not totally straight but i feel more control in it,

i can also lower slowly from inverted cross to maltese,

maltese still with elbows bent , but now it's more leveled and not in the middle of a planche

i think some of the weight training helped for chest and upper  chest with dumbbells

now i do with 12kg each hand (with good form), it should be 24kg each hand (i weight 48kg) , then i can try to do maltese with straght arm and locked elbow

 

i thinks i can finally do what RyanC told about doing this routine:

Muscle up>Slow lower thru Iron Cross to hang>Straight Arm straight body lift to inverted hang> Inverted pike> cast forward to swing back>swing forward> back up rise L> press Straddle Planche> L hold> press HS> Lower slowly thru L to inverted pike> cast forward to swing back> front swing> inlocate>inlocate>dislocate>dislocate> layout dismount. 

 

i'll do a video of it soon

after i'll improve the inlocates and dislocates to be higher , and legs straight and together

Edited September 28, 2014 by igalk474

[iwSTI]

Nice dislocates, but you really need to work on your backswings. You're not driving your heels/getting any height at all. Do you have a back uprise?

[igalk474]

thanks , ill try to drive the hills more ,

yeah, i have bwd uprise , sometimes i confuse and do muscle up instead , but sometimes it's straight from the swing,

i'm still working on it

 

did a new video  with RyanC suggested routine at the end:

also tried inverted cross

 

 

things are progressing , but i should improve it more 

 

thanks

Edited September 30, 2014 by igalk474

[Ryan Hutchins]

Hey there Igalki!

 

Good to see you did that routine i suggested. It didn't look bad at all. When you are focused on a goal you look like a much better gymnast than when you are freestyling to techno music. MU->Cross Make sure you hold that Cross 2 seconds. Back uprise was good with straight arms. Lsit Press planche looked good as well. I couldn't see the hip angle that well but it looked ok. Just want to make sure that you are fully extended with no arching or piking.

 

After that tho the Press HS was a bit shaky so i would put in some time getting those arms straight and keeping those rings turned out. Swings is also an area where you need development. This usually comes from a coach or a direct teacher on the spot.

 

Overall you are looking better my friend. Keep it up. And Keep doing that routine until its looking spot on. If that were an Olympic routine you would be losing at least 4 points in execution. So work on that strength and perfect those swings.

[igalk474]

thanks

i'll keep working on it

[Alessandro Mainente]

for tha back swing with the dislocate i suggest to you to perform some assisted movement with mats and spotter.

I prefer to adjust your technique by 

1- maintain a strong hollow position at least until you are inverted, you lost the hollow before the inverted position

2-do not dislocate before reaching a sort of inverted cross position

 

You back swing seems to present a sort of kip in order to dislocate. this is in my opinion a common error done by the young children that have a good mobility, by the way the idea of this movement is to teach how to press over the inv cross posittion 

 

On the back swing to support i prefer to swing at least horizontal then when the shoulders pass the rings position continue to press down with straight arms.

 

Do not arch on the side lever pulls. maintain the legs together.

 

At the end your are bending the arms, this is one of the first cause of slap tear in adults.

 

During the Pbars swing you are piking to much, think about extende the shoulders and move your hips higher rather than your feet.