Ring Hanging Knee-To-Elbow
Strengthen your core with Ring Hanging Knee-To-Elbow! A challenging gymnastic ring exercise that builds abs, stability, and upper body strength.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up the gymnastic rings: Adjust the rings at a height that allows you to hang freely without your feet touching the ground.
2. Grip and jump: Grip the rings with both hands and jump up to hang from them. Your arms should be fully extended and your body in a straight line.
3. Stabilize your body: Engage your core and keep your body as stable as possible without swinging.
4. Lift your knees: Initiate the movement by bending at the hips and knees, pulling your knees up toward your chest.
5. Aim for the elbows: Continue to lift your knees up and aim to touch your elbows with your knees. Keep your back straight and core engaged throughout the movement.
6. Lower your legs: Once your knees touch, or nearly touch, your elbows, slowly lower your legs back down to the starting position in a controlled motion.
7. Avoid swinging: Avoid swinging or using momentum to lift your knees. The movement should be smooth and deliberate.
8. Repeat: Repeat the movement for the desired number of repetitions and sets.
Remember to keep your movements controlled throughout the exercise to prevent swinging and to engage the correct muscles properly. Also, ensure a thorough warm-up before starting to minimize the risk of injury.
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