How to use the rib rack

Rib racks are a common type of outdoor fitness equipment that can be used in a variety of ways to perform different movements depending on the needs of the exercise. Here are some common ways to use a rib rack:

Stretching

Leg press exercises

• Action specifications: the body is facing or side to the ribbed wood rack, feet placed on the ribbed wood beams suitable for their height, leg press exercises.
• Number of exercises: It is recommended to perform 3 sets of 10~15 repetitions per set.
• Applicable people: people of all ages.
• Safety tips: the action should not be too fast, too fierce, to avoid straining the muscles.

Other stretching movements: such as open horizontal fork, vertical fork, front bridge, back bridge, lower back, etc., can exercise the flexibility of the body, so that the body is more soft and coordinated.

Strength training

Single leg kick swing

• Action specification: stand facing the ribbed wood, hold the ribbed wood beam with both hands in front of the body, stand on one leg and kick the other leg straight backward. Alternate between the two legs.
• Exercise times: It is recommended to perform 3 sets of 10~15 repetitions for each set of Single Leg Kick Swing.
• Applicable people: people of all ages.
• Safety tips: from slow to fast, not too hard.

Hanging exercises

• Suspended vertical leg raise: back against the ribbed wood frame, hands grasp the horizontal bar, legs raised to the horizontal position and then put down, repeat. It can enhance the strength of the upper limbs and abdominal muscles.
• Suspension flexion knee touch chest: back against the ribbed wood frame, straighten both hands to grasp the bar, flexion knee, abdominal, group body, legs up to touch the chest. It can exercise the upper limbs, abdominal muscle strength, lower limbs and hip joints and whole body flexibility.
• Handstand on Ribs: Holding a rib with both hands and practicing handstand can enhance the strength of upper limbs and shoulders.
• Climbing over the ribs: Grip the rib beams with both hands and pedal with both feet alternately to climb over the ribs to the top. This can enhance the strength of the upper and lower limbs and the coordination of the body.

Rehabilitation

Rib racks are also widely used in rehabilitation training, especially for joint mobility limitations and shape correction. For example, scoliosis, lumbar disc herniation, anterior pelvic tilt, and stooping and hunching can be corrected by simple suspension and stretching movements. During rehabilitation training, patients should be guided by professionals to ensure that the movements are correct and safe.

Safety Tips

• Before using the rib rack, please check whether the equipment is intact and stable, and make sure there are no loose or damaged parts.
• According to your height and physical ability to choose the appropriate height of the rib beam and exercise movements.
• When practicing, the movements should be standardized and slow to avoid muscle strains or joint injuries caused by over-exertion.
• Children should be led and supervised by an adult when using the rib rack to ensure safety.