Now most gyms have rowing machines. Yes, the thing you see sitting on it pushing and pulling back and forth is the rowing machine. Not only the gym, but now many individuals will buy rowing machines to exercise at home (although it is so tall, it is actually not expensive).
What parts can the rowing machine exercise?
Rowing machine is a kind of equipment that simulates rowing. In the process of use, about 80% of the main muscle groups of the whole body will participate. Can exercise core muscle groups such as legs, waist and abdomen, arms, chest and back. Each stroke, these muscle groups will complete a complete contraction and extension to achieve the effect of exercise. It can be said that rowing machine is a complete and efficient whole-body exercise, full of fun and challenges.
Generally, there are six operating methods of rowing machine: joint exercise, sit-ups, rowing, chest expansion, abdominal muscle stretching and arm exercise. Different types of rowing have different emphasis on muscle exercise, so we should choose according to our own situation.
Who is the rowing machine suitable for?
The rowing machine is suitable for people who are usually inactive. People with large weight base, inconvenient running, poor knees, or joint injuries in lower limbs, especially those with a lot of fat accumulation in their arms, back and abdomen, have a good effect of losing weight with rowing machine. It can effectively reduce the excess fat in abdomen, back and arms, and achieve the purpose of losing weight and bodybuilding.
The maximum exercise test under different fitness equipment shows that rowing can achieve higher oxygen intake and higher energy consumption at a lower heart rate, improve physical fitness at the same time, and use the muscles of the whole body to achieve the effect of body shaping.
Can rowing lose weight?
Many people are skeptical about rowing machines: how much exercise can a sitting thing do? Still want to use it to lose weight? That's ridiculous!
If you think so, you are all wet! Rowing machines can do aerobic exercise and of course lose weight. The American College of Sports Medicine points out that if you want to lose weight, you must row for 60 to 90 minutes every day. And the longer you exercise, the more calories you burn, and the fat on your body will be rubbed off.
If your weight is 56kg, boating can burn 5 10 calories per hour. The bigger your weight base, the higher your calories. In addition, you can try high-intensity interval training, increase resistance in a short time or row quickly, which can achieve the effect of reducing fat quickly.
What other functions do rowing machines have?
Rowing machines can not only lose weight. Whether you want to use it to warm up, reduce fat as aerobic exercise, or do interval training to enhance muscle endurance, it is a very good tool!
1, exercise cardiopulmonary function
In fact, swimming, cycling, boating and other aerobic exercises can exercise heart and lung function, and enhance heart and lung function by raising heart rate and maintaining high-frequency heartbeat.
Although rowing machine is a good aerobic exercise, many people don't know how to improve and maintain their heart rate. In fact, as long as you put the resistance at a relatively low level, and then start breathing high-frequency strokes for a long time, it won't be long before your little heart will be pounding and enter an aerobic state. Moreover, rowing will mobilize most muscle groups in your body during exercise, which can also help improve your heart rate!
Step 2 exercise your muscles
The rowing machine will use 84% of your muscles during exercise, which is known by all the old irons who play rowing machines! In addition to the upper body muscles, your legs and hips will be used every cycle to help you strengthen the muscles of your back, shoulders and arms. Muscle endurance and explosive power can also be exercised by rowing for a short time. The rowing machine is simply a versatile sports equipment!