When using rowing machine to exercise, incorrect movements not only have no exercise effect, but also strain muscles. The correct action of rowing machine requires that the chest should be opened, the lumbar spine should be neutral, the scapula should be adducted, and the chest should not be excessively extended. Sitting rowing can exercise the upper back muscles and biceps. Pay attention to the breathing method during exercise, avoid swinging back and forth, and act in unison. The common mistakes in the use of rowing machines are too much shoulder blade elevation, too much hip joint involvement and lumbar hyperextension, which should be avoided. Let's learn the correct action of rowing together. Correct action of rowing machine

1, open chest, not chest, shoulder sinking (scapula sinking). It seems that someone is holding your shoulder in the process.

2, keep the lumbar spine neutral, the spine does not move, and use the core muscles such as the abdomen to help you strengthen.

3, choose the right weight, so that your upper back is in the protagonist's aura.

4, the scapula adduction, drive the elbow to pull back, squeeze the scapula.

5, don't over-chest, remember to remind yourself to press the ribs while chest.

The role of boating

Rowing is one of the most important sports in the gym. It belongs to a horizontal traction exercise, which mainly exercises upper back muscles (trapezius, rhomboid, latissimus dorsi and some small back muscles), and can also exercise elbow flexor (biceps) well.

1. About 80% of the main muscle groups in the whole body, including the core muscle groups of legs, arms, back and abdomen, will participate in rowing, which is a complete and efficient exercise.

Compared with many sports, boating is a sport with a wide range of activities. Muscle stretching and joint activity can have a greater range, which can increase the flexibility of the body.

3. Rowing is less harmful to joints (knees, ankles, etc.). ) than running and cycling.

In addition to aerobic exercise, rowing can also be used as an auxiliary anaerobic exercise and strength exercise training.

How to use the rope rowing machine

1. Choose a suitable platform (aerobic fitness platform or lift heel platform) with a height of about 10- 15cm. Put the fitness table on the seat of the drawstring rowing machine. Sit in a rowing boat, put your feet on the platform or crossbar, and make sure that your knees are slightly bent and not locked.

2. Tilt forward, with the back and the V-shaped handle in a natural parallel position. Keep your arms straight and pull back until your body and legs are at 90 degrees. You should bend your back slightly and hold your chest out. Feel the latissimus dorsi stretch well when grasping the front handle. This is the starting position of the action.

3. Keep your body still, pull your hand towards your body and hold your arm until you touch your abdomen. At this time, you should feel the muscles in your back contract tightly. Hold this contraction posture for one second and slowly return to the starting position.

Matters needing attention in rowing with rope in sitting position

1. Breathing method: Exhale when the hand is pulled to the body, and return to the initial inhalation.

2, the body should avoid shaking back and forth, otherwise it will cause lower back injury.

Change: You can use a straight handle instead of a V-shaped handle and hold it forward (palm down) or backward (palm up).

When you practice rowing, you should pay attention to the consistency of your movements. Don't stop every push-pull action, be sure to do it in place. If the amplitude is too small, the muscles involved in exercise cannot be fully stretched or contracted.

Everyone should pay more attention when using it. If it doesn't work well, you should consult a professional. Don't use it blindly, lest you get hurt. Just pay more attention.

Common mistakes in the use of sitting rowing trainer

1, scapula raised too much (shrugged), glenohumeral joint overstretched.

Sitting rowing does involve shoulder blade movement (retraction), but it is definitely not shoulder blade lifting. If you are too nervous, the upper side of the trapezius muscle can easily lift your scapula, causing a shrug. If you feel tight on the upper side of trapezius muscle during exercise, you should correct the action.

At the same time, because your scapula leans forward, it will inevitably overstretch your glenohumeral joint, which will increase the instability of your shoulder joint and increase the risk of injury. In short, is this a good thing?

Step 2 look ahead

This kind of mistake usually occurs when the head leans forward, the shoulders stretch forward, the shoulder joint movement is limited, and the scapula retraction is limited. If the weight is pulled back, it will only lead to excessive flexion of the cervical spine and unnecessary pressure. The main reason is the hunchback of chest and the upper cross syndrome caused by the imbalance of muscle strength in chest and back.

3. Hip joint involved too much, lumbar hyperextension.

You want to be a weightlifting champion in the gym? Do you want to sit and row at the weight of 1 ton? Don't forget, this should be an upper back exercise, and insisting on rowing with too much load will only keep you away from the right track. Choose the right weight to make the action perfect. You just need to stand up straight, tighten your abdomen and make your torso as stable as steel bars.