1. Adjust the position of the seat and pedal: adjust the height of the seat and pedal according to your height and body shape to ensure that you can maintain a comfortable posture when using. Grab the handles: stand in the center of the rowing machine and hold the two handles with both hands. When grasping the handle, your fingers should bend naturally, and your wrists should not bend excessively.
2, preparation posture: feet on the pedal, knees slightly bent, back straight. At this time, your body should keep a certain distance from the ground, which is about 45 degrees. Start rowing: pull the handle closer to your body and push the pedal back with the strength of your legs. When the handle is pulled near the chest, push the handle forward vigorously, and at the same time push the pedal forward with the strength of your legs.
3. Repetition: Repeat rowing according to your physical fitness and training objectives. Generally speaking, each group can do 8- 12 times, and each training can do 3-5 groups. Pay attention to breathing: during rowing, keep breathing regularly. Inhale when you pull the handle close to your body and exhale when you push the handle out. The correct way of breathing can help you control your strength and rhythm better.
Fitness related information
1, fitness is an activity to improve physical fitness, strengthen physical strength and shape the body through exercise and exercise. It includes aerobic exercise, strength training and flexibility training. Flexibility training is a kind of exercise to increase joint flexibility and range of motion by stretching and relaxing muscles. Common flexibility training includes yoga and stretching.
Aerobic exercise refers to improving your physical endurance through continuous low-intensity exercise, such as jogging, swimming and cycling. This kind of exercise can help burn fat, lose weight and improve sleep. This exercise can improve the coordination and balance of the body.
3. Strength training is a training method that uses weight or resistance to enhance muscle strength and endurance. Common strength training includes weightlifting, push-ups and squats. This kind of exercise can increase muscle mass, improve body shape and increase metabolic rate. Fitness is an active lifestyle, which can improve physical health and quality of life.