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The Iron Cross is a vicious one that most gymnasts like to use. You’ve already discovered what pullups are like on them. Adding inversion make’s them even harder. Some of these moves however really require the use of the Hollow and Arch positions. You appear to have the strength to hold those positions, but i would learn how to use those first before really cranking out some of the more extreme exercises with the Rings.

So that’s Fredrick, huh!?! We finally get to see the camera man :) Are you both Czech?

I’ve never used them, but I’ve always admired the strength and grace and balance it takes to work them. It’s probably my favorite gymnastic event to watch. I even wrote a story where one of my characters used to work out on gymnastic rings in order to clear his head, (a little like Angelina Jolie’s character with the bungee cords in Tomb Raider.)

I wish I had a place to hang some, but I haven’t even found a suitable place for a chinup bar yet. I’m thinking about getting some of those TRX straps. *ponders*

I’d love to see a workout using the rings, even if it would be impossible for me to do it.

Hi Brynnae,

my husband is Canadian, I am Czech :)

My gym has several sets of rings like this – one of the basic exercises we use them for is dips. Doing a round of dips on rings is much harder than on bars due to the extra stabilization required. Give it a try!

[...] Zuzana – BodyRock.Tv wrote an interesting post today onMy New Equipment – Gymnastic Rings | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onMy New <b>Equipment</b> – Gymnastic Rings | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

So we FINALLY “see” frederick n half his head is covered up! LOL oh well, at least its a start :)

This post makes me smile. I really like this new “life” section of your site. It just makes you guys seem so much more real… :)

I use TRX straps and you could do a lot of the same exercises using the rings. I wish I had the Vega Pro Straps though since they are a lot more versatile and like the rings have two points of attachment instead of one like the TRX, so you can do a lot of the same exercises. The TRX is limited in that way, but I still love working with the TRX.

I have a pare of these rings, but hang them low off my chin up bar in a doorway for challenging push ups and when adjust a little higher pull ups. Partly because I haven’t put any large eyelet in the ceiling to hold them yet.

You should do a new recap video of all your hardware after you move.

So where are you folks moving? Nosey me…8-)

–Chris

So we FINALLY “see” frederick n half his head is covered up! LOL oh well, at least its a start :)
Sorry… forgot to say great post – can’t wait to read your next one!

Hahahaha its good to know your own husband is the camera man…anywayz i dont think ill find these in any ordinary sports shop here in china?

Hey Zuzana,

Great pictures and by the way the KA routine #3 is excellent! Did you guys ever think that your site would be loaded with requests to see Frederic? I am sure you are both flattered. Speaking for myself, you have touched so many people in such a special way that I think we feel a need to connect with you in a more personal way. Please post a picture of both of you so that we can end the intrigue. All the best to both of you on your move!

Speaking of Frederick – I remember that he used to blog about getting a six pack and transitioning into clean eating and healthy habits but there were never any before and after photos and that blog effort sort of fizzed out… I’m interested to know how he’s doing now – did he get that six pack he wanted? Did his eating habits improve?

Hi Chris,
I will do that for sure to show you guys what I’m going to be traveling with. We are moving somewhere very beautiful and warm :) I want this to be surprise.

Hi Israa,

I have ordered them online, but can’t remember the name of the site. I believe that they make them in China like everything else tho :)

HI Jana,

The problem with Frederick is that he is incredibly lazy when it comes to exercise and I have to be always the one who pushes him. He could have had the sixpack a long time ago if he was more serious about his training. He has never been an athlete and right now he is in the best shape of his life, so I guess that that’s a good progress even tho it’s taking him forever. At least he is very good with his diet. His sixpack is starting to slowly show up, so I will really push him this month and then I will have to convince him to at least post a picture of his progress.

Ring dips
Pull ups
Muscle ups – requires what is called a false grip.
Lower the rings to about 1-2′ off the ground, put your feet on a box and do push ups.

Doing full body exercises like burpees under a set of rings is challenging. You finish off each burpee by doing a pull up / muscle up.

I’m not really a CrossFit guy but they do a lot of work with them and have instructional videos on ring work.

Hi folks,

If you want to try rings to see if they are good for you, but don’t want to plunk down 50 USD or more try making them out of PVC like here: http://www.instructables.com/id/How-to-make-PVC-gymnastic-fitness-rings/

–Chris

Hi Chris,

I think that I have just deleted your comment by mistake because it went in spam for some reason.

“He has never been an athlete ”

Zuzana, did you pratice any kind of sport when you were younger? I praticed rhythmic gymnastic for a long time, since 4 years old. I think my biggest mistake was give it up… Now I know that there’s a lot of specialized school and trainers, some in Russia, others from China… You are from Czech Republic and I know that in (what we call) Eastern Europe they are really care about sports and have great atheletes.
Sometimes I think that if I was born in Russia I would be luckier in a certain way, I mean, would have had good opportunities to pursue a serious rhythmic gymnastic trainings…but , please, without communism! lol (I’m too much demanding , I know).

Where can i get one of those? I use to prqctice gimnastics when i was younger but i never found that to buy in a home gym!
=D

Oh, come on Frederick,take off the shades and cap, we just wanna see! We can tell you’re good looking anyway, a perfect match you and Zuzana make. Those rings look like such fun. This is one equipment I’ll not get to use….unless,I go to the park!! Good Luck on your move,safe trip. How about a contest for us to guess where you’re moving, with a few clues!?!

I know… CALIFORNIA!!

Hi Cindy, that’s a good idea with the contest. I have to think about the prize.

Hi Vera,

I practiced gymnastic when I was a kid, and unlike Freddy, I was always more interested in sports then in school :) Maybe you should start to practice again, even just for fun.

Zuzana,

I think you would be a good candidate for beautiful, sunny and very warm Miami, Florida. Did I win? ;)

Hi Tania,

nice try :) I won’t say. You will see soon!

My guess is California! Perhaps San Diego.

I enjoy this Life section a lot as well. This website is great.

Zuzana, I really know what you mean when you said ” The problem with Frederick is that he is incredibly lazy when it comes to exercise and I have to be always the one who pushes him”
I have to push my boyfriend so hard as well! He used to be canoeist and was really fit. But now, I have to nag at him for the life of me so that I can get him to at least go out for a run. His six pack is all gone too :( I’m trying very hard to get him to move!

As for me, with all the thanks in the world to you, I am in one of the best shapes in my life because of YOU!(: There was a point in my life I thought I was doomed to walk around with huge unsightly thighs and the thick belly fat but now, I know that I’m only going to get better and no way am I going back to what I was!(:

Hi Amber,

why do you think that we are moving to California? Just curious :)

Hi Zuzana,

Thank you for the heads up.

That would have been the one I made in the Kick Ass Challenge? I will repost it as best I can reconstruct it.

–Chris

I bet it’s California, too!

I say they’re moving somewhere near the Mediterranean Sea! ;)

It’s a big world and saying it will be warm doesn’t mean it won’t be cold later.

So any place in the southern hemisphere would be true as well.

If you folks are heading due south then the Caribbean could be the place and if I had a vote Arizona or Hawaii would sound pretty good as well.

Anyway, if it’s still in Canada contrary to what you might have heard beautiful BC still has snow during winter (I lived there once). 8-)

On Frederick and his willingness to be in front of the camera. I’ve met few guys who like to be behind the camera who also love to be in front of it, no matter how nice looking or buff they are. And Frederick should be the person who decides how fit he wants to be, but he should listen to his own advice on health and life style…

People looking for Gymnastic Rings should look online as there are tons of them maybe thru Craig’s list or eBay or make your own out of plywood or plastic.

Instead of guessing where you are heading a more interesting contest would be having us sell a place to you to move to.

You know Seattle isn’t as rain as we make out…no really we git rain only 230 days a year and the temperature never drops below minus 5 degrees, and as long as you don’t live in a flood zone, below a dam or in or next to a brick building or really near an active Volcano it’s a really really nice place.

Anyway, I’m sure Ontario will miss you folks,
–Chris

My guess is Sunny Spain!

My guess is Australia.

oh, this equipment is very useful for small muscles :)

I live in Southern California – I hope that’s where you move :) You can have a studio and train all the celebrities! Just don’t forget about the little people :)

Go for MuscleUps! As suggested above, have a look at CrossFit and what they are doing with rings and other stuff.

Have a nice move then!

/P

If you are going to use Gymnastic Still Rings, some of the more interesting and challenging exersises involve being upside down, like “skin the cat”. If you loose your grip while being upside down, you could fall on your head, maybe breaking your neck. I recommend going to a regular Gymnastics gym and using still rings there. There are always more Gymnastic gyms opening up all the time, some of them have adult classes. There they have foam pits and mats, so problems during training have far fewer consequences.
Check out http://gymnasticscoaching.com/new/ there are a rich set of links to Gymnastic resources. Also, http://www.trainingrings.com/ has many tips on using still rings, and sells them.

Brynnae,

that’s nice of you, but I am afraid that celebrities don’t need me ;)

“I am afraid that celebrities don’t need me ;)” – Bad for them! _We_ do need you =)

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I was a gymnast most of my life and used to compete at international level many years ago. The best exersice that i can recomend for a person starting to use the rings is to learn to swing on them. Thats right just swing. Doing it properly is much harder than you think and is great for forearms shoulders all the muscles of the front and the back. One more point the rings are not set correctly in the photos. The rings must not hang freely in the straps – you should take off the straps and loop then into a self tightening hangmans knot so that they are locked around the rings and the rings dont rotate when in them. If you are not sure what i am talking about. google some gymnastics pictures and try to find closeups of guys on rings and you will see what i mean.

keep up the hard work x

Hi eyhab,

I used what is called a Ring Hitch (or the Cow Hitch also as a Bale Sling Hitch). So this is wrong? Could you look up a webpage with the correct hitch and link to it.

All I did was make a loop similar to how Frederick’s picture shows theirs strap is handing (with the ring). But my loop was without the ring and so I passed the loop thru the middle of the ring and expanded it to pass the ring thru the loop. It is a self tightening hitch which seems to work, but I’m not really doing any gymnastics with the rings yet. BTW, the Ring Hitch is shown here: http://www.tribbler.com/tatman/ring-hitch.html

Thanks,
–Chris

TRX Suspension Training, google this Zuzana, I thought of this workout when you posted your rings.
I love your videos and site I love my gymboss so glad found your site through theirs.

Hey Zuzana!

Congrats on *discovering* the Gymnastics Rings! lol

I’ve been training almost exclusively on rings for years now, so if you need any tips or exercises feel free to ask! Can’t wait to see what you come up with when you do a workout video with them!! :)

For anyone who’s interested you can get Gymnastics rings from ringstraining.com

Highly recommended!

All the best!

Roman

One excersize i would recomend is the german hang. Its really good for your shoulder flexibility. :) its like a skin the cat but u just hang there. The only bad thing is that it hurts but it also feels good :)

My name is chelsea and i have been strugling whith my weight since i was little. Im to young to drive to a gym,to young to buy my own dieting foods and i dont know what to doall my life ive been made fun of by my class mates and im ready for a change i just dont know how to.ive been doing your exersises faithfully everyother day.Im 14 years old and in 8th grade so you can only imagen the commentsi get from people at my school and i think you are my last hope.So please zuzana give me some advise.

Hi Chelsea

As a mother of a 14 year old daughter and a huge fan of BodyRockTv, I just wanted to make a quick comment. It is great that you are ready for a change. Kids and Adults can be really cruel when it comes to criticism of others and the way they look. Believe me I’ve seen it and heard it all and nowadays the rude comments start as young as children who are in first grade. You are headed in the right direction by logging on to this website. Zuzana is a great inspiration : ). I wish you the best of luck in your new quest. Keep your chin high and disregard the ugly comments.

[...] See more here: My New Equipment – Gymnastic Rings | Fitness Advice, Workout … [...]

Tania thank yo very much

I think it’s gonna be Florida! yeeeee! :) But to be honest I wish you moved to Poland! :D
And one more thing – once you’ve mentioned you had been fat or sth like that. Can you please show me the photo of you from that time? You know, I need a motivation for my workout and the best one will be the photo of how you looked like before :D You can send it on my email if you don’t want to show it to everybody. Please!
Best wishes,
jazzy

Hi Zuzana and Frederick,

I’ve been thinking about where you folks might be heading in this large world. As you lived in Canada (Frederick’s homeland) and as Zuzana is from Eastern Europe (which is beautiful), but it can be very cold during winter in the North…so still sticking with Europe maybe somewhere in South? So using a shotgun…it could be either Spain, Portugal, Italy, Greece, or the Balkans…

Do I win?

–Chris

Hi Chris,

you don’t win anything :) but you might or might not be right :)hahaha. It’s so close now, I am counting every day and I can’t wait to share that experience with everyone here.

Hi Zuzana,

Sure, there is something I get…the satiation of guessing correctly. Not everything worth having is solid or shiny!

I as everyone here look forward to you safely moving to your new home and telling us about the trip or what every interests you folks.

BTW, on Gymnastic Rings and how to hang them. I switch to the loose hang (like your’s where in the pictures) as I’m using a cargo strap which lets me raise or lower them very quickly and I’ve marked points on the straps so both are easily matched in seconds.

Best wishes,
–Chris

Hey Zuzanna, If your trying to get rid of some exercise equipment….. I would love to have them to use. I hope that you haven’t gotten rid of a lot already :o( Anyways just let me know. If not I just impervise anyways.

Thanks a bunch,
Tiffany

I can’t imagine where are you moving at, but it would be nice to see you here in my beatifull country, I think there is’t a best place to live. I’m talking about Mexico. You can choose the magic of Oaxaca, or the amazing Yucatan, but if I think in a place near to Canada it could be California.

I’m new to your site, but I’m amazed at your condition. You obviously work very hard. I mentioned your site to my wife, who is eager to view your videos and try the exercise routines. Question…since we are both a bit out of shape, is there a good place to start, diet and fitness wise.

I used to work out in the gym, but that was over 10 years ago(38 now). My wife used to do gymnastics and has developed a clicking sound in her knees when she walks up a flight of stairs. She is concerned with not agrevating her knees but says they don’t hurt her.

Your help/advise is appreciated.

HI Joe,

welcome to our site. You can start with any routines from my site that you feel comfortable trying. If you want results, then you have to commit to a regular exercise. That is not that time consuming as most people think. My workouts are very short, but intensive. If you have 20 minutes five times a week, you will do just great. I eat small portions and more often. It is very important that you are not over eating – which seems to be the biggest problem for most people who are over weight. I have decided to avoid processed foods as much as possible so I am back to basics and real foods.
You don’t have to be concern about clicking sound in your knees if the sound is not accompanied by pain. If you feel any pain in your knees during exercise, then better stop immediately. I hope this helps, say hi to your wife :)

Ahoj Zuzko,

prosím mohla by jsi pro nás co neovládáme tak dobře anglickou řeč namluvit tvé super cvičení v češtině??? Moc moc prosíme.

Dík Radek

Ahoj Radku,

videa a stranky jsou v Anglictine, protoze muj manzel je Kanadan a delame na tom spolecne.

* thank you for your dedication * your awesome Suzanna!

ahoj Zuzana,
vase workouts su jednoduche a znicujuce = vynikajuce! zaradili sme si ich do pravidelneho treningu v klasickej posilovni a zistili sme, ze mame este kondicne rezervy :-)
– presne toto nam chybalo.
Roky sa venujem kondicnemu cviceniu a vsetkym dostupnym druhom sportu a tvoj sposob vedenia cvicenia mi akurat sedi, tesim sa na dalsie workouts.
Michal

Ahoj Michale,

dekuji za prijemny komentar a jsem moc rada ze se moje workouts libi :)

Hey Zuzana, where exactly would you purchase rings like that?

Ashley

great site!

one exercise for rings starts in the upright hanging position. With your feet together and without using your arms to pull you up, raise your legs and hips infront of you until your upsidedown in a pike position. Just getting to this position in a controled manner can be tough for a beginner, but if you want to take it one step further you can continue rotating ‘slowly’ in the same direction until your body is fully extended and you are in the upright hanging position once again; the only difference being your hands are inverted. From this position try to reverse what you just did. If you can do it once, try for a second rep.
things to keep in mind: don’t swing, its all about control. Also, i’m not sure shoulder injuries go well with ring exercises. just a thought.

keep up the good work.