We have all watched gymnastics, particularly the rings at some time on our lives and wondered, how on earth do they do it, how are they so strong and we stare in awe at the unbelievable strength and bodies these guys possess. It has to be noted that these specialized gymnasts are strong all over and strength train all the muscles of their body. Now what makes them so strong, in particular, lets look at the anatomy of it...
Firstly a gymnast has to have an extremely strong base and core to stabilize the body and keep swaying and movement to a minimum. By the core, I am referring to the following muscles, some which you may not know as "core" muscles as such. Muscles of the abdomen: Rectus abdominis, Transversus abdominis, internal/external obliques. Back: Erector Spinae group, Quadratus lumborum. Hip: Hip flexors (iliopsoas), Gluteal group (maximus, medius and minimus). All these muscles provide stabilization of the joints and stabilization of the trunk. Some muscles which are generally noted as prime movers, also act is stabilizers such as the gluteal group and hip flexors. Core training can be done through various methods generally involving controlled movement on unbalanced surfaces. For example a side bridge with shoulder and leg abduction, the core works hard to stabilize the bodies joints for a controlled slow movement to occur in the shoulder and hip joint as the body remains still.
Secondly the muscles of the shoulder girdle. Obviously in the rings, all the muscles of the body work hard, but the muscles that make up the shoulder complex and the muscles that act on the shoulder joint all play a massive role. Firstly the Pectoral region. Pectoralis major and pectoralis minor. The pec major mainly adducts (as in dumbbell fly's) and rotates the arm medially (inwards). Secondly the deltoids, abducts, extends, flexes arm (moves arm forward, backward and sideways away from the body). Thirdly the Triceps Brachii (extends the forearm at the elbow). Also the Latissimus dorsi (extends, adducts, rotates arm medially). These muscles jump out at us as the strong, prime movers in the main action of gymnastic rings. The first two on the shoulder joint and the third on the elbow, and the latter on the shoulder and scapula. But not to be overlooked are the stabilizing muscles in the performing of ring exercises. To start there is the serrarus anterior. This muscle connects the ribs to the scapular, it is a broad thin muscle that can move the scapula down and anteriorly but mainly assists in stabilizing the scapula through a range of movements. The rotator cuff group (supraspinatus, infraspinatus, teres minor and subscapularis). This group also moves the humerus in the shoulder joint through external and internal rotation as well as abduction, but also mainly stabilizes and assists the larger muscle groups through all movements. The Trapezius muscle (all fibres) and the two Rhomboid groups (major and minor), also assist in movement of the scapula and the trapezius also acts as a stabilizer of the scapula. The biceps brachii also will aid in stabilization of the shoulder and elbow joints.
So after all this what am i saying..?
Many people can be strength trained for the rings by just training on the rings, but what little bit extra can be done..? And what else other than strengthening of the large groups can be done..?
It comes down to those stabilizers. Now other than training on the rings, additional strength training needs to be done in the gym, but how..? Firstly, barbells must be replaced with dumbbells. Using dumbbells aids in recruitement of the stabilizers of the shoulder girdle and increased stabilizer strength leads to increased prime mover strength. So dumbbell press as opposed to flat bench press would help. Secondly performing normal exercises such as dumbbell curls at differing angles, such as at 30 degrees lateral rotation would increase rotator cuff involvement. Also performing exercises on medicine balls/physio balls or balance boards to increase proprioception (relative awareness of limb position) and greatly increase strength of the stabilizers such as the serratus anterior and rotator cuff group (plyometric push ups on a medicine ball, push ups on balance boards etc...). Using thera bands for the rotator cuff group is also a possible strength aid.
So in addition to simple, standard strength training exercises, simple stabilization added exercises need to be performed to increase performance that little extra.
Here are some links with regards to anatomy and exercises...
http://exrx.net/Lists/ExList/ChestWt.html#anchor682036
http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html
http://www.shoulder-pain-management.com/shoulderrotatorcuffexercises.html
http://www.changingshape.com/exercise/musclecharts/
JJ
Firstly a gymnast has to have an extremely strong base and core to stabilize the body and keep swaying and movement to a minimum. By the core, I am referring to the following muscles, some which you may not know as "core" muscles as such. Muscles of the abdomen: Rectus abdominis, Transversus abdominis, internal/external obliques. Back: Erector Spinae group, Quadratus lumborum. Hip: Hip flexors (iliopsoas), Gluteal group (maximus, medius and minimus). All these muscles provide stabilization of the joints and stabilization of the trunk. Some muscles which are generally noted as prime movers, also act is stabilizers such as the gluteal group and hip flexors. Core training can be done through various methods generally involving controlled movement on unbalanced surfaces. For example a side bridge with shoulder and leg abduction, the core works hard to stabilize the bodies joints for a controlled slow movement to occur in the shoulder and hip joint as the body remains still.
Secondly the muscles of the shoulder girdle. Obviously in the rings, all the muscles of the body work hard, but the muscles that make up the shoulder complex and the muscles that act on the shoulder joint all play a massive role. Firstly the Pectoral region. Pectoralis major and pectoralis minor. The pec major mainly adducts (as in dumbbell fly's) and rotates the arm medially (inwards). Secondly the deltoids, abducts, extends, flexes arm (moves arm forward, backward and sideways away from the body). Thirdly the Triceps Brachii (extends the forearm at the elbow). Also the Latissimus dorsi (extends, adducts, rotates arm medially). These muscles jump out at us as the strong, prime movers in the main action of gymnastic rings. The first two on the shoulder joint and the third on the elbow, and the latter on the shoulder and scapula. But not to be overlooked are the stabilizing muscles in the performing of ring exercises. To start there is the serrarus anterior. This muscle connects the ribs to the scapular, it is a broad thin muscle that can move the scapula down and anteriorly but mainly assists in stabilizing the scapula through a range of movements. The rotator cuff group (supraspinatus, infraspinatus, teres minor and subscapularis). This group also moves the humerus in the shoulder joint through external and internal rotation as well as abduction, but also mainly stabilizes and assists the larger muscle groups through all movements. The Trapezius muscle (all fibres) and the two Rhomboid groups (major and minor), also assist in movement of the scapula and the trapezius also acts as a stabilizer of the scapula. The biceps brachii also will aid in stabilization of the shoulder and elbow joints.
So after all this what am i saying..?
Many people can be strength trained for the rings by just training on the rings, but what little bit extra can be done..? And what else other than strengthening of the large groups can be done..?
It comes down to those stabilizers. Now other than training on the rings, additional strength training needs to be done in the gym, but how..? Firstly, barbells must be replaced with dumbbells. Using dumbbells aids in recruitement of the stabilizers of the shoulder girdle and increased stabilizer strength leads to increased prime mover strength. So dumbbell press as opposed to flat bench press would help. Secondly performing normal exercises such as dumbbell curls at differing angles, such as at 30 degrees lateral rotation would increase rotator cuff involvement. Also performing exercises on medicine balls/physio balls or balance boards to increase proprioception (relative awareness of limb position) and greatly increase strength of the stabilizers such as the serratus anterior and rotator cuff group (plyometric push ups on a medicine ball, push ups on balance boards etc...). Using thera bands for the rotator cuff group is also a possible strength aid.
So in addition to simple, standard strength training exercises, simple stabilization added exercises need to be performed to increase performance that little extra.
Here are some links with regards to anatomy and exercises...
http://exrx.net/Lists/ExList/ChestWt.html#anchor682036
http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html
http://www.shoulder-pain-management.com/shoulderrotatorcuffexercises.html
http://www.changingshape.com/exercise/musclecharts/
JJ
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