Gym Rings | Holds 

One simple way to progress fast is to simply use this as a warm-up in your training. It is best in the beginning before your main exercises when you are most rested. Try to get a total of 60 seconds by dividing the exercise into multiple smaller sets.
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Music by: Nogymx and DaniSogen "Nocturne"
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Here is some links of a more instructional video:
• Support Hold - Gymnast...
• How to RING SUPPORT HO...
• Gymnastic Rings Workou...