 Maewe i gael ei byd i'w dylunio'r digon oherwydd yng nghy lovesig i'w ddaw dwi'r tynghoru ynghyd Mae'n gallu tynnu'r ysgwrs gyda ei weithio'r cyfraeg Ieithi ôl i'r ystod gyda'r gael Mae'n gwybod mor wahanol Mae yna ganddoed o fach i ddemoedd o'r myfyrwyr mae'n bywch i'r gyrfaen Nicaith mae'r rydw i'u byd yn digon, gan yw'r myfyrwyr Mae'r byd i'w ddweud cael gyfraeg o'r rhain Wel mae yna gwybod i'r rhain O bobl, mae'r hyn mae'n gwybod hwnwtio. Yn y gwybod, mae'n gwybod eisiau. Mae'n gwybod i'r perthysau thou i grypeth yn y bar. Mae'n dod â'r hwnnw, fel angen i'r hoff. Be'i gwybod i'r gwybod i'r hoff, ceisio gwybod digwydd i'r hoffion. Mae'n greifio i'r hoff, mae'n cwm ni fydd dangos oherwydd. Ond mae'n lle'r hoffi i'r hoffion i'w hoffion i'r hoff. ac yn tych yn ei adon, yn ddahol, ac yn ddefnyddiadol, ond rydym yn ddweud. Ac yn ceir amser, ac mae'n gweithio, mae'n gweithio'n prosiectau, mae'n ddefnyddio'n teithio'n gweithio. Mae'n holygiad a poorraedd y llunio'r rhagol. Yn y ddegwyd y dddw i weld y rhai yna, a'i gobeithio yw lŵn, mae'n sgwrn castau o'r llai fiwr wedi amdano i dda i'r lleidio. Mae'n ddweud o'r awr i bwrw o dan o'u cysylltu cyfath. ymddangos fod ydych chi gweld i gofyn ar hyn agor y tŵu. Have ddod yn gwneud ffocol 10 yw hyfforddiad. Mae'r cael ei gwell ar hyn byw y gwneud, fel y bod yn gwneud i ddiweddol oherwydd y bar ar gyfer y gwell ar gyfer y sgol. Siarad ddiddordeb am eich gwell ar gyfer y llif Geoff and i ddod i ddangos. Ac yna gweithio'n gweithio'r edrych ar gyfer yllan, yn gallu gwneud y tŵu ar 360°. Gyda weithbethol, gwneud easyn ni'n gwneud gwneud, Mae'n ymrydau o'r rhain, gingeryn nhad i wneud am ychydig, tan y gallwn armed yn providedfyno оп give yn ddarparuwnch. Y f****n os gallwn ei hunwuaiddio ir ystod hyn.àn y rhain, ni'n ymryd fallenon appeared shipsau byd objectives information. Rhaid i ni y gallwn y pas fel hyn yn ei baith iawn sledwnaeth, yn dda unionog y ce面on, yn oedwch honno g Antonio'n piwle. Maid ddim yn мо mwy yn llawy. Dwi'n ei wneud a chael gweld maen nhw'n gydag uned ond mae'n taith yn wybod ein haj, a swyddo sounding of the building back together so they're coming down and engaging with the bag and then on the way up controlling them not letting the band, recovery up so I'm in control of my shoulder blade. I'm not fighting Einstein and no one laughs to my guy. I'm waiting for someone to go, I said it in babe but he discovered it. I can't wait to battle him so he's going to say his answer. Newton. Who'd I say Einstein? Yeah that's what we need to do. And then the last one. Oh that was the joke! So when we were doing our handstands we did wise because we are really focusing on that position There are a couple of other shapes we can go into Making sure now that these are finished, our hands as high as they can Going into my Y That he returned up so all comes from the shoulder ymddorol waith, yn y cyfleoedd gwahan yn y gwael gyntaf, yn cyfleoedd anghybodaeth cyn养id ymddorol, T. A. W. Yn gyflawn, mae'n meddwl chi dweud i'n gweithio bod y gilydd fel y gilydd fel obweith i zest. Yn gyflawn yn gweithio y gilydd fel obweith, yn edrych â'u'r Y. Tho mor barsio, ychydig, os yn gyflawn. Yn gyflawn i gilydd felly Y. W that's two. So if we're going to try and do like a set of ten of those, ten, we're going to go tens on your shoulder as well. That one's going to come around and count you with your burpees if you don't do 10. And if you're loving the eight-lews one, obviously. This should help to weight your shoulder a little bit, guys, so have a grab a piece of kit, move around just to be in freestyle a little bit. So, externalisation of your... There! Rather than your brain wants to go. Because, look, your hand goes... If you do this, aren't you back up? Put your hands up. Watch. Are your hands high? Are they high? No, are they high? Yeah, they're high. But it's because you've come up here, so when you come down, I want your hand to come high because you move your... You move your... you externalise it there and you squeeze back here. There we go. There we go. There. No weights. That was exhausting. I definitely need to work with my shoulders. Good? Ring muscle is easier than the bar muscle. Because you've got... There's a few bits of ASR that make life a little bit easier. Mainly with cards. You look at the... With the rings, we've got this space between the rings that means we can go through them during the transition. The muscle consists of obviously pulling up at the top and pressing out from that position, but we've got that middle section where we've got to transition either between the rings or around and above the bar. This space between the rings allows us to stick our chest in between them. Whereas on the bar muscle, unless you're Superman, you ain't breaking through the middle of that, so we have to come around and above it and land on top of it. So we have to pull a little bit higher. Whereas with the rings, it's a little bit easier because you can go through the middle. The bit that's difficult about it, see what I'm saying about false work, you need to then put your hand on the ring where you want to finish up. We haven't got the luxury of moving our hand on the ring because the ring moves about all over the place. Whereas on the bar, the bar's fixed, we have the luxury that when we get to the top, that little feeling of weightlessness, we can actually let a little bit of rotation happen on the bar. The bar isn't going to move, but that will happen automatically when you start going through that transition. You don't need to really think about that in the brain. So that's what that looks like. So we'll start with the ring. So our false capabilities are effectively going to look like that. So if I'm in my start position, for a pure ring muscle up, I'm going to want to be somewhere in that position. We're going to teach you guys to start it from here because we can get you into a stronger place. The reason that's difficult is you guys can hang in that shape, but false gripping in that position is quite hard because as soon as we slip out of that position, we're dead in the water. We're not going to complete the ring muscle up. So basically what that looks like is it means we're going to lay the ring across the hand diagonally and then we're just going to grip the ring and then we bring it, we have to cock the wrist and create this flat tabletop position on the front. We can't be, and as soon as you get anywhere out of that, you're not going to have the transition because what happens is when I pull from that position I'm going to come through, thumb comes to the chest, I'm going to push my head through between the rings and then all that happens is the wrist, the elbow shifts from below to above, but the hand stays still. So you, like Jaco says, we're putting the wrist in a position I need to finish my dipping. That's where he wants to get to. But everybody has to pull in that shape. You're going to find out soon that hanging in that shape if you haven't done much of it before is pretty uncomfortable, but it does come with practising time. But you have to be careful on how frequently you load it. So just show again a big, big thing on it. It is not on that bone that's going to hurt. It's across the fat pad. If you go, you can take it across there and it might be really over it and you'll go after a bit, you'll go, it's that fat pad of your hand. So it's across on the fat pad. So first thing we're going to do is to try and get you in better into that position and mobilise the wrist out a bit. So just find a bit of space on the floor. We need this way for handstands. So we're just going to spin it around and we're going to take the locals down, hand on top and just then, from that shape, we can try and keep the hand flat. You can twist and rotate, come forwards, sit back. Again, these can get quite tight so don't go snapping something. Just relax. Just gently put some pressure into it but just let it sit there, hold it for a second, 30 seconds so just let it sort of relax again, get the rotation, twist it around, then wind it so that your elbow starts to point backwards. It actually nicely complements the opposite of. So that being wrist flexion in your handstand, we're talking about having good wrist extension so it's nice, it's the opposite full range of the opposite. It's about you having good end of the day. If you've got your wrists a tight, they're going to be probably tight at both points. This video is too much about the rotation. It's all hands. Yeah, make sure you do both sides. And to be fair, even though we're not trying to go into this position, I quite like just, once I've done a load of there, just get back into, just bring it up both sides so it's just trying to look after the wrist. If you don't, like we felt, you just start hammering loads of false grip, then you're going to... So when you're gripping, we talked about it's really good for your shoulder, but obviously when you grip, you can see that those flexors start so that they're working. And when you start gripping in here, because they're flexors of the wrist, then they're gripping as part of the fingers, but then they're also cranking on as part of the wrist flexion. You're just starting to work these guys when they're used to. If you go chasing after that ring muscle, because you're just super pumped with it, if you don't look after that tissue, it's going to start to show itself on the entire of your elbow. Just because you've got to just wind that stuff up. Just like any joy. Try and keep it healthy, strong, and very strong. All right, cool. So let's get practised with this false grip. So just come around where you can see the rings. We've got a few set up. There's some more down the bottom. We're not going to try and lower these top ones because they're set really high, but they're set down the bottom we can ship. We're just drinking it out. Again, save a little bit of gas in the tank for what we're going to do for the back end of the session as well. The false grip you can get into a couple of ways. Once you get comfortable with it, just get your wrist over the top of it and bring in the elbows up and you can set you into that position. You can also take the ring out to the side so you can hold it through. Palms on top, grip it, bring it in. The other one that people do is grip it high underneath and slide the rings down. The key really to getting it right is just keeping the elbows in close and you'll feel the shape you need to be into. Then you can start to play around in this different position. That's our first hold position. All we're going to get you guys to do to start to feel it is just can you get into that false grip? Can you come into a sit position and then our job is to come and just hang. You might be to start off but you just not feel comfortable so don't have to take your full body weight. You can just hang in false grip. That's our first job. Find a strong point, get comfortable with the false grip, hang and then we'll look at can we pull and we'll look at if you dip and then we can talk about the transition. Not that complicated, just three or four parts. We all stem this from this so just see how it feels. Be aware of what you're doing and what your body is doing and we hadn't just already just then you were straight away. You felt that it was slipping and you knew it. A lot of the time people will still be standing up and saying hey look at what you're doing to me. Look at your hands and say what? Is that false grip? I don't know. You guys are welting in which it's good. So make sure your false grip is good. When it wants to go if you come and tell me it wants to slip out that's what we're all trying to fight against. Once it slips it slips. That true position that Tim is talking about out here it really wants to slip even more. So your job once you're comfortable with your hang is can you go a little bit of a pull and I want you thumb to touch your chest? If you start to get good can you start from a slightly lower position? Thumb touch chest. As you get better and don't gas yourself on these not 10 reps literally like one or two like I just did. And then as you get better the final part of this is then can I thumb to chest and stay thumb to chest for a couple of seconds and then back down. The reason being in the transition you're going to go thumb to chest and you're going to go through if when you get to here you're used to just falling back down when you get to your transition you're going to want to try and come through but you're going to start dropping and that elbow stays low what did the Tim say about the transition that elbow is going to get stacked on top of the wrist. So I've got to be able to have some isometric strength at the top of my pull to be able to stay there so a couple of seconds potentially. When you go for your first ever one which you're going to do in a minute and a few minutes you're going to go bang bang bang it's going to be not going to mess about we're going to go slow we're going to go for it quick but having a little bit of strength at the top is good. Can we do a little bit of pull? Can you go for the lower? Can you have a little bit of a hold at the top? One or two reps here? Is there a point in drawing the rings towards the centre or do you keep the distance? So don't want the elbows flying outside keep the elbows in nice and tight and compact. Ideally we're going to almost brush everything close to the elbows rings are going to brush the body. Tim has talked before about superman ripping his sheer tape on his own superman reference on during that transition because what we don't want to do is we don't want to go out here we don't want the elbows flying we don't want the hands going wide because none of us yet can do a crucifix and happy going to my grave not being able to do a crucifix that's in the impossible box. If you're struggling with the pull guys let us know because we can put a bang bang bang and we can help you just get a load so you can start to train it so it's always scaling. So with the muscle I always like to imagine in my head these like three bars of the three sections of it so the first bar is that pull up the second bar is the transition that middle section and the third bar is the dip out of that and the most difficult is that middle section the transition so what I like to try it might not make any sense to anyone but in my mind I like to think about this pull as high as possible and my dip as steep as possible so that distance between them in the transition is as easy as possible because it's the hardest bit so we've worked on that first pull being able to pull nice and high thumb to chest, not just chin to the rings thumb to chest if we can get the higher we can make that the easier entering the transition is going to be and having some strength at the top to pause for a little second before going back down we're practicing our high pulls gives us that little bit of isometric change of state as we want to enter that transition so we won't go in the sequential order of 1, 2, 3 we're going to go now 1 now we're going to go to the last part the dip because we're going to leave the hardest part till last and if you've never been on rings before the first thing we need to do is just get comfortable with being on top of the rings when you haven't done it before they go all over the place because they can move wherever they want or the stabilising muscles around your shoulder have a little bit of a party trying to decide what sort of sequence of firing to keep you nice and controlled but eventually it goes quite quick it's a bit of a skill thing that your muscles learn how to fight in that so can you hold, come to be in there if that's good can we go into a dip and then ideally can we go dip how deep can we go into our dip can we pause at the bottom that will be the end of my transition and can I get out of that position if you can now if you can the deeper you go if you can't if my dip is like here that's all I can do that means that the end of your transition needs to be that high and that ain't going to happen so it might be when we're learning on these once you get comfortable with the rings and you haven't done a lot of ring you haven't done a lot of ring dips that might be that I get good at this full range full control all the way down and I just do the eccentric under control if you can't get back up here just so you're used to go into that deep position yeah have a quick go at that and then we will start to enter the tricky transition which we will make very simple and easy we're going to use some assistance to get us through this transition we need to think of the transition being that tricky bit where you're we're used to doing a lot of pulley and our pull-ups ending at this point we've taught the brain that whereas after I've finished my pull-up we're just not necessarily wired up for that movement pattern so doing something where we take the strength of the man out so use the strongest band you want to allow you to get through the transition and feel what it's like for a pull-up not to end there you can actually then take that elbow and stack it on top of the wrist don't think about too much at all we're going to set up once we go through I'll just set it up the band is going to go around your bum make a little cradle so band goes on top of the ring put your hand on top as long as you don't let go of it it's not going to go anywhere the band again on the other ring hand on top we talked about that false grip is finish it you're putting your hand where you want to finish that's where I want to finish that's my end of my dip position so I sit off the band I come round I just make sure I maintain that false grip by cocking the wrist and then that's me there that's where you're going to start and then I go for my thumb to chest and then all I want you to do is think about throwing your head and chest between these ring come chest get through I like to imagine I'm heading a football so I'm here take advantage of the gap between the rings make it nice and snappy like that if you're happy pressing out you haven't got loads of strength for your dip save that for if you're going to do the whole thing later things that happen the rings move don't worry about that that will just happen on its own if you chuck your head in your chest between the rings that's all you need to worry about and then a safety marker is keep them close when you go through everything touching the body don't take my hand no man's hand bad things happen in no man's hand let's have a go so have a go at that we're going to come round to help you those that feel close