Rib rack exercise action and precautions

Rib rack as a more common exercise equipment, has a simple structure, the characteristics of a variety of actions, can be used to practice upper and lower limbs, waist and abdominal flexibility and strength, and has always been loved by fitness enthusiasts of all ages. The following are some common rib rack exercise movements and the corresponding precautions

Rib rack exercise movements

Handstand

Action: back to the ribcage, hands apart and shoulder width, placed on the ground, hands away from the ribcage 810 cm, feet together, the back of the feet straight, heels against the ribcage. Or face the ribcage, hands apart and shoulder width, 3040cm from the ribcage, feet gradually move up, until the body straight.

Exercise effect: exercise obliques, deltoids, triceps and neck muscle strength, as well as develop wrist tendons, elbow ligaments and tendons strength and stretch.

Push-ups

Action: both feet placed in the rib wood at the appropriate height, body straight, the distance between the two hands and shoulder-width or slightly wider, the head is low and feet high posture, continuous push-up action. According to personal ability and habit, you can choose wide distance or narrow distance.

Exercise effect: exercise upper limb and waist strength, including upper pectoralis major, serratus anterior, obliques, triceps brachii, rectus abdominis and part of the back muscle strength, and at the same time, exercise wrist and shoulder girdle muscle group extension.

Shoulder Press

Action: Standing position, facing the ribbed wood, legs apart shoulder-width apart. Bend over, keeping your head and back in one plane. The body is 50~80cm away from the ribcage, the waist and back are straight, and the upper body is bent forward, making rhythmic vibrating movements.

Exercise effect: Stretch the shoulders, pectoralis major, latissimus dorsi and obliques, increase flexibility and improve blood circulation in the abdominal and back.

Lower Back

Action: stand with your back to the ribbed wood, your body is 50~80cm away from the ribbed wood, separate your feet and shoulder width apart, hold the horizontal wood with both hands, keep your feet still, tilt your head and upper body back, gradually move your hands down, and your body gradually becomes an arch. After a certain period of time, gradually move your hands up, straighten your upper body and return to the starting position.

Exercise effect: Stretch the rectus abdominis and internal obliques, develop the strength of gluteus maximus, quadriceps and calf muscles, and stimulate the spine.

Stretch the side of the waist

Action: Straighten your feet together, toes facing left, side to side with the ribcage. The inside foot is 5080cm away from the ribcage, the palms of the hands grasp the ribcage relative to each other, the left hand is on the top, the right hand is on the bottom, the left arm is straight, the right arm is slightly bent. Stretch with both hands and lumbar side together and hold for 510 seconds. The right side stretching method is the same as the left side.

Exercise effect: Stretch the internal oblique, external oblique, latissimus dorsi and serratus anterior.

Rib Wood Leg Raise

Action: Hold the ribbed wood with both hands, hang on the ribbed wood, feet hanging in the air. Lift your legs up until your thighs are parallel to the ground. Do not touch the ribbed wood as you fall. This movement can be developed into various forms, such as straight leg raises, bent leg raises, and straight leg air circles.

Exercise effect: 90 degrees below the exercise of rectus abdominis, abdominal obliques and internal oblique muscle effect is better; in the 90 ~ 135 degrees, can be very good exercise to the iliopsoas muscle; greater than 135 degrees can be exercised at the same time to the gluteus maximus muscle; but also exercise the forearm muscles and finger muscle strength.

Rib Wood Heel Raise

Action: Hold the rib bar at chest height with both hands, keep your body straight and look straight ahead. Slowly lift the heels of both feet to the highest point, stay for 2~5 seconds, and then slowly fall down. Lower your heels to the ground and then slowly raise them again. Repeat this cycle.

Exercise effect: Develop the muscle strength of tibialis anterior, gastrocnemius and flounder muscles.

Cautions

Before performing any rib rack workout moves, it is important to warm up properly to prevent muscle strain or injury.

Choose the right movement and difficulty according to your physical condition and fitness level, and work according to your strength, don't force yourself.

Maintain proper posture and movement trajectory to avoid unnecessary injuries. For example, when doing push-ups, the abdomen should be tightened, the waist should not collapse, and the hips should not arch.

Pay attention to breathing coordination during the workout and don't hold your breath.

Proper stretching and relaxation at the end of the workout will help restore muscle elasticity and reduce muscle soreness.

Rib rack exercise movements are varied and effective, but the exercise must pay attention to safety and follow the correct exercise method, so as to achieve better exercise results !