How to build muscle one of crossfit's most difficult exercises

you may be strong, but are your muscles strong? This gymnastics inspired cross body exercise requires major upper body strength and core control to pull yourself from the dead rings until you sit on them. It's scary to learn how to work your muscles up. These seven prep exercises will get you on the fast track.

Credit: asenpalivoda / iStock / gettyimages

1. Low loop kneeling muscle up

this introductory exercise teaches you the movement mode of arm muscle up, so that you are used to transition from the lower direction to the upper part of the loop in a controllable way.

1. began to kneel under the ring.
3. slowly pull up (like chin up), keeping the loop as close to your body as possible. Use your feet to push off the floor and turn your hands and arms to a low position. In the down position, the rings should touch your shoulders and your hands should touch your ribs. Use the locked elbow and tight core to jump to the front support position of the lifting ring. Points:

   2. Next, you need to learn about the upward rotation of the muscles, that is, getting yourself to the top of the loop. This exercise teaches you how to start the hand position and how to transition to the tilt position above the eyelet.

   1. start by stepping under the eyelet.
   2. tilt your hips to the floor and then blast them up to the ceiling.
   4. when the hip reaches the peak of movement, quickly spring the shoulder and head forward and land in the inclined position on the lifting ring. Press the locking elbow and tight core into the front support position of the lifting ring.
   5. integral:

      low loop sitting band muscle upward

      

      this training simulates the floating sensation of muscle upward during the conversion between hip thrust and downward position. First, set a resistance belt on the loop belt, and keep the body parallel when hanging horizontally.

   6. bounce on the loop until your hips reach the top of their movement.
   8. grasp your shoulders, head forward, land in an inclined position on the loop while still sitting in the belt. Press the locking elbow and tight core into the front support position of the ring. Points:

      4. When we want to do a full muscle rise, speed is very important. This exercise tells us the importance of hip extension and how fast you have to turn yourself over to get your hips over the loop.

      1. start handstand, keep your shoulders in balance, put your feet above your hips, and fully extend your arms.
      2. throw your toes explosively towards the floor and arch your back. Once you feel your toes touching the floor, quickly break your shoulders, head forward, land in a push up position on the elevator link, with your knees firmly under you.
      3. Credit: Travis McCoy / livestrong.com

         5. Hi Huan Dang

         

         have you mastered the trick? There are still some skills to master. This exercise teaches you how to start swinging, you need a full muscle up.

         1. begin to hang on the lifting ring and fully extend the arm.
         3. when you transition between the hollow and arched body swings on the rings, keep the core tight and try to reach the horizontal position on the front and rear wings. Points:

            6. This exercise uses some lower body strength to help you stand up and over the rings. It also teaches you how to turn the position of your hand from below the ring to above it, and to strengthen your arm with the ring dipped in water. First, set a high box directly under the ring.

         4. stand on the box, starting with the arms fully extended and legs lowered to the folded position on the box.
         6. push your toes hard and jump to the low leaning position on the eyelet. In the down position, the ring should touch your shoulder and your hand should touch your ribs.
         7. press the locked elbow and tight core into the ring's front support position. Points:

            7. Before you are ready to conquer the real trade, don't swing in the final practice, but get used to the muscle up movement mode.

            1. use two resistance bands on the ring to connect the ring together.
            2. enter the ring, start with the arms fully extended, hanging on the ring.
            4. slowly pull up (like chin up) so that the ring is as close to the body as possible.
            5. place your foot on the ring and switch your hands and arms to the low position. The ring should touch your shoulder, and your hand should touch your ribs.
            6. press the locked elbow and tight core into the ring's front support position. Points:

               8. It's time to put it all together! Focus on all the upper body strength you can and give this exercise a chance.

1. start to lift on the lifting ring and fully extend the arm. Keep a tight abdomen and swing your feet back to the bow position.
3. swing your feet forward.
4. when the feet are at the same height as the eyes, push the hips up to the ceiling explosively.
5. when the hips reach the top of the action, quickly break the shoulders, head forward, and land in a prone position on the loop with the knees folded up. According to the front support position on the access ring, the elbow is locked and the core is tight.
6. Credit: Travis McCoy / livestrong.com