You can run, do jumping jacks, march in place, or work on the elliptical for 15 minutes. Moderate resistance exercises, like lateral pull downs or cable rows, can also help you warm up the muscle groups needed for this exercise. A basic pull-up will help you build the muscles you need to master the muscle-up. Basic pull-ups can be performed in a few different ways with different grips and hand placement.  Begin at a dead hang. Your arms should be extended and your feet should be off the ground. You may have to cross your feet at the ankle and pull your legs up so your shins are parallel to the ground. For a traditional pull-up you will grip the bar with an overhand grip. Your hands should be wider than your shoulders. Engaging your core, pull up until the bar reaches your chin level. Pause, and then repeat. For a chin-up, you will grip the bar with an underhand grip, so your fingers face you. Then pull up the same way you would for an overhand pull-up until the bar reaches your chin. Wide grip pull-ups will engage your upper lats while chin-ups engage more of your lower lat region, middle back, and biceps. Both styles will prepare you for perfect muscle-ups. Feel free to add extra weight with dumbbells or kettle bells locked between your feet. More weight will prepare you for a muscle-up. The hardest muscle-up to achieve is when the Olympic rings are hanging above you. To master this muscle-up, you may want to start with the rings lower to the ground.  Lower the Olympic rings so that the rings allow your feet to touch the ground. Grip the rings and fully extend your arms. Then practice swinging and throwing your head and chest through the middle of the rings while keeping your elbows tight. By lowering the rings closer to the floor you are essentially performing the second part of the muscle-up. This kind of training allows you to easily get into the part of the muscle-up position after you’ve raised yourself up. This technique allows you to work and build the muscles needed for the muscle-up. It also trains your body to use correct form and movement, developing good muscle memory. This is also a great time to practice your dips, something you need to master to perform a well-executed muscle-up. Grip the rings with a false grip and extend your arms. Lift your feet off the ground and perform several dips. Kipping pull-ups are a more advanced form of the pull-up that involve you swinging your body back and forth. The swinging allows you to gain momentum to pull yourself up over the bar.  Begin practicing your kipping pull-ups by taking the time to process through each move properly before doing the pull-up.   When you swing forward you want your head to be forward in front of the bar. Your shoulders, hips, and legs should be curving back behind the bar. When swinging backward you want your hips to pop up and forward with your head behind the bar. When you’ve reached the apex of height on your hip pop, pull up and in to get your chin above the bar. Then push out slightly to engage your downward swing. Keep your grip slightly relaxed. You don’t need to squeeze the bar extremely hard. You want a relaxed grip to allow for fluid movement. Performing a muscle-up on the bar is easier than on the rings. So get used to doing muscle-ups on the bar first.  You will want to practice your dips on the bar as well. Doing your exercises on the bar will help you build muscle and form. Since the bar is more stable than the rings it offers you a better platform to learn on. Once you feel confident on the bar, move onto the lowered Olympic rings. After you feel confident with the lowered rings, you can raise the rings. Then practice your muscle-up on the higher rings.
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One-sentence summary -- Warm up first with cardio and moderate resistance exercises. Start with basic pull-ups. Practice the muscle-up movements on the ground. Practice kipping pull-ups. Get used to doing the muscle-up on the pull-up bar before you try it on the Olympic rings.


The name of the game comes from its ranking system. Since there are so many variants, there are many options. Before you start playing, establish the ranks you'll be using. You'll need enough for each person (and at least 3 players).  President or King - The winner of the previous round Vice President ("VP") or Minister - Second place Vice Scum or Asshole - Second to last place Scum or Asshole - Last place in the previous roundYou can use as many titles as you like, depending on the number of players you have. If you have a whole mess of players, consider including titles like Secretary (one below VP), Citizens, Peasants, or Average Joes. Some people choose to use the presidential line of succession, ending with a Clerk (right before the Scum). As you begin playing, you'll see that each time a player lays a card, there's an accompanying term. Familiarize yourself with the terms for efficient play.  Single - when only one card is laid down Double (Dub) - a pair of cards of the same value Triple (Trip) - three cards of the same value Quadruple (Quads) - four cards of the same value Kicker - a single card played with a four-of-a-kind to make it a bomb (in some variants) Clear/Table - If someone plays a hand and every other player passes, the table is cleared. The cards then get removed and the same player starts again, laying whatever card they choose. And if that player gets rid of all their cards, the next person who can beat the hand gets the next turn. If no one can beat the hand, it clears to the next player in line. Not only will you have the basics of the game, but the rules to drink need to be established as well. The following are known examples--you can get as creative as you are able.  The card that matches the number of players present is usually referred to as the "social." When laid, all players must drink twice. It can be played on any card and two socials (or even three) can be laid back to back. The next player then plays on the card that was laid before the "social." If a player passes, he or she must drink. Sometimes this is limited so it only applies if anyone else can play before the pile is cleared. If a player lays a card of the same rank as the previous card, the next player loses their turn and subsequently drinks. For example, if player 1 lays down a 4 and player 2 lays down a 4, player 3 loses their turn and must drink. If a 4 is played again by player 4, player 5 is skipped and drinks. While it's not imperative, you can choose cards that have specific functions. This can add an element of chance to a game with players of different ability levels.  Some players like to choose a card that automatically clears the board. If laid down, the trick starts over and that person begins with whatever card they please. This is usually a 2. In addition, designate a wild card (usually a 3) that can take the place of any other number (except the clear card). Instead of having the person left of the dealer start, have the person holding a specific card (4 of clubs, for example) begin.
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One-sentence summary --
Know the ranks. Learn the terms. If drinking, establish the applicable rules. Designate the necessary cards.