2023-07-20 20:00:59
This exercise, performed using gymnastic rings, is not only effective in toning your muscles, but also offers a range of other benefits for your health and fitness.
What is RTO?
The RTO, also known as the Rotation Totale rings, is a training exercise that involves performing push-ups while holding the rings in an externally rotated position. This position puts more strain on your pectoral muscles, as well as your shoulders and triceps. This exercise can be performed using gymnastic rings, suspension straps or parallel handles.
Which muscles are used?
The RTO primarily targets the pectoral muscles, but also engages the shoulders and triceps. More specifically, the muscles involved are:
- Pectorals (large and small)
- The anterior deltoids (front part of the shoulders)
- The brachial triceps
Necessary material
To practice RTO, you will need a pair of gymnastic rings or suspension straps. These pieces of equipment are usually available at gyms, but you can also buy them for home use. It is essential to choose good quality rings and install them correctly to ensure a safe practice.
Why is the RTO more efficient than traditional pumps?
The main advantage of the RTO over traditional push-ups is that it allows for greater muscle development of the pecs. Indeed, by keeping the rings in the RTO position, you spread your arms further, thus requiring more of your pectoral muscles. Here are some other benefits of this exercise:
Strengthening shoulders and triceps
The RTO also strengthens the shoulders and triceps, making it a more complete exercise than push-ups. By working these extra muscles, you increase your overall strength and stability.
Less pressure on the wrists
Another advantage of the RTO is that it is less stressful on the wrists than traditional push-ups. Indeed, by holding the rings rather than placing your hands directly on the ground, you avoid putting excessive pressure on your wrists. This can be especially beneficial for people with wrist issues or joint pain.
Improved stability and balance
RTO can also help improve your stability and balance. By using gymnastic rings, you should stabilize your body while performing the exercise, which can help strengthen your stabilizing muscles and improve your balance.
Versatility
Finally, the RTO can be used to work other parts of the body, including the shoulders and triceps. By keeping the rings in the RTO position, you can vary the angles and positions, which can help work different parts of the body.
How to perform the RTO?
RTO is an advanced exercise that requires some strength training experience. If you are unfamiliar with gymnastic rings, it is recommended that you start with simpler exercises before embarking on the RTO. Here is a step by step on how to perform this exercise:
Installation of rings
Place the rings high enough for easy access. Make sure they are securely fastened and support your weight.
Taking rings and starting position
Grasp the rings and twist them outward to assume the RTO position. Your arms should be straight and your feet slightly back to form a straight line with your body.
Execution of the exercise
Perform push-ups keeping the rings in the RTO position. Be sure to maintain good posture during the exercise and not arch your back. To increase the intensity of the exercise, you can also perform variations such as push-ups by declining or varying the positions of the hands.
Mistakes to avoid when practicing RTO
As with any strength training exercise, it is important to practice RTO correctly to avoid injury and achieve the best results. Here are some common mistakes to avoid when practicing RTO:
Bad posture
It is important to keep your back straight and not arch your back during the exercise. Poor posture can lead to pain and injury.
Arms not wide enough
To put more strain on the pectoral muscles, it is important to keep your arms outstretched during the exercise. If your arms are too close to your body, you won’t be working your pecs effectively.
Inappropriate ring height
Make sure the rings are high enough for you to grasp them easily and perform the exercise correctly. If the rings are too low, you may not be able to perform the movement correctly.
The RTO is a little-known but extremely effective exercise for developing the pectoral muscles. Compared to traditional push-ups, it offers more complete muscle work and has many advantages, such as less pressure on the wrists and improved stability.
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