The correct action of rowing, rowing is a kind of fitness equipment that simulates rowing, so do you know how to use rowing? How to use rowing machine to help you achieve the goal of fitness effectively? The following is the correct action about rowing machine exercise.

Rowing 1 Correct actions of warming up before exercise

Before using the rowing machine to exercise, you must warm up so that all parts of your body can get into exercise more quickly. Such as jogging, leg lifting, leg swinging and stretching. , the time is 5- 10 minutes, so that the body can get a little fever.

Preparation before exercise

1, put your feet on the pedal and tie them tightly with a belt to ensure that they will not move freely. Be careful not to walk barefoot, because it is easy to cause plantar pain during exercise.

2. Hold the handle tightly, but not too tightly, which will easily accelerate forearm fatigue.

Correct posture during exercise

1, when you start using the rowing machine, your knees are bent like your chest and your upper body leans forward slightly. Hold your head high, don't stoop.

2. Then start kicking hard to straighten your legs, and use the contraction force of latissimus dorsi to pull the handle to the upper abdomen. When your legs are completely straight, lean back for best results. However, don't lean too much, which will easily lead to back muscle strain. Tilt 1 1 degree.

3. Finally, straighten your arms, bend your knees, move forward and return to the original state.

Four stages of exercise

In addition to mastering the basic posture, rowing can also be divided into four stages: entering the water, paddling, exiting the water and returning the paddle.

Water entry stage

Trunk: it is enough to keep the forward tilt angle in the back paddle stage.

Upper limbs: relax, straighten your arms and relax your shoulders.

Lower limbs: The knee flexion angle that the individual feels comfortable is about that the lower leg (tibia) is perpendicular to the slide rail.

Paddling stage

Trunk: The expansion of body angle is to wait for the kick to be completed, and to complete the pulp pulling action with upper limbs.

Upper limb: In the early stage of pulp drawing, the supporting function of the arm is more important. Although it is not the main power source, the closer you get to the water table, your hands will bend and your back muscles will be used backwards. The combination of the two is more important.

Lower limbs: the force exerted by the foot on the pedal is the first and most important source of strength in pulp pulling, so it is the key to determine the angle of each pulp by using thigh strength to quickly stretch the knee joint.

Effluent stage

Trunk: Moderate reclining.

Upper limb: pull the grip under the ribs.

Lower limbs: the legs are completely straight.

Rear paddle stage

Trunk: lean forward in the direction of the fan blades.

Upper limbs: the shoulders are relaxed and the arms are gradually straightened.

Lower limbs: when the body leans forward and the arms are relaxed and straight, the legs slowly bend their knees.

Rower is a kind of fitness equipment that simulates rowing. It can exercise the muscles of legs, waist, upper limbs, chest, back and other parts of the human body, but this is on the premise of using rowers correctly. Let's see how to use rower.

Exercise for at least 30 minutes at a time.

In order to get the effect of rowing, it is necessary to ensure that each exercise time is at least 30 minutes. You can do 4-6 groups at the beginning of exercise, and the resistance is moderate. 10 minutes. Practice in each group and take a break of 2-3 minutes. This way, your heart rate will not decrease all the way, and you can always be ready to increase your intensity.

Matters needing attention in the use of rowing machine

1. If you have back problems, it is recommended to consult a doctor before using the rowing machine.

2. Keeping elbows close to the body can make the effect of arm strength better.

3, in the process of use, the back should be kept stopped, and the use of low back force when rowing can easily lead to sports injuries.

Correct action of rowing practice II. Adjust the pedal: monorail and metal rowing machine only need to lift the top edge of the pedal, and after unlocking, move the pedal up and down to other holes to fix it; Just press the button in the middle of the pedal, and the rowing machine can twitch the pedal to adjust and lock it when it hears a click. The pedal strap is tied at the star position of the thumb root. This design enables the practitioner to lift his heel from the pedal in every stroke.

Preparatory posture: the upper body leans forward, the chin is raised, and the eyes are looking straight ahead.

Action 1: Keep your upper body still, keep your legs straight, don't bend your knees, put your feet on the pedal, relax your shoulders and keep your arms completely straight.

Action 2: the trunk is stressed, the body leans back, it is convenient to pull the handle, and the upper body leans back and forth.

Action 3: arm force, stroke backwards, and the arm naturally droops.

The sequence of forces is as follows:

1. leg;

2. backbone;

3. weapons;

The sequence of pulp return action is just the opposite, as follows:

1. arm;

2. backbone;

3. legs.