The position and usage of water resistance rowing machine, also known as rowing machine, is an instrument that simulates rowing. It is unknown to legs and waist, but many people may not understand it. Now share the location and usage of the water resistance rowing machine.
Parts and usage of water resistance rowing machine 1 parts of water resistance rowing machine.
Water-resistant rowing machine is a kind of fitness equipment specially designed to exercise some muscles of human body, especially those of buttocks, back and abdomen, which can effectively reduce excess fat in abdomen, back and buttocks and achieve the purpose of losing weight and bodybuilding.
Use method of water resistance rowing device
General correct use of rowing machine:
1. Beginners should practice step by step, practice for a few minutes at first, and then gradually increase the practice time.
2. The handle should be loose and the paddle should be smooth. If the handle is too hard, it is easy to get hurt and the arm is tired, so it is difficult to stick to it.
3. Breathe when rowing, inhale when pulling back, and exhale when relaxing.
4, always pay attention to heart rate changes,
5. After the exercise, do some relaxation exercises.
6. Do it in the media for 3-5 times, 20-40 minutes each time, and paddle more than 30 times per minute.
When practicing "rowing", we should pay attention to the consistency of movements, and there should be no pause every time we push and stretch. The movements in rowing must be in place, the amplitude is too small, and the muscles involved in the exercise cannot fully stretch and contract.
Can water resistance rowing lose weight?
Paddle is a kind of fitness equipment specially designed to exercise some muscles of human body, especially the muscles of arms, back and abdomen, which can effectively reduce excess fat in abdomen, back and arms, and achieve the purpose of losing weight and bodybuilding. There are generally six methods of rowing: 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.
Correct posture of water resistance rowing machine
1, warm 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.
2. 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.
3. 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.
4. 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.
(1) water inflow stage
Trunk: it is enough to keep the forward tilt angle in the back paddle stage.
Upper limbs: relax and 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.
(2) 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.
(3) water outlet stage
Trunk: Moderate reclining.
Upper limb: pull the grip under the ribs.
Lower limbs: the legs are completely straight.
(4) Back oar 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.
5, the time is not less than 30 minutes.
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.
Location and usage of water resistance rowing machine II. principle of operation
Water resistance rowing machine is an aerobic strength instrument to improve the comprehensive ability of the body. Its movement is similar to kayaking. During exercise, more than 80% muscles of the whole body can be developed in a short time by using the resistance of water and the change of flywheel speed, and the whole body including the upper body (back, arms, shoulders, lower back), thighs, waist and abdomen can be properly and comprehensively exercised.
Second, the product use series
The water resistance rowing machine is easy to learn, suitable for the general public to exercise and meet the requirements of comprehensive exercise. For women who love beauty, it can also effectively help you reduce fat and waist in a short time, and achieve a perfect devil figure, which is healthy and charming. Another advantage of indoor water resistance rowing machine is that it will not hurt joints and has little impact on joints, so you can rest assured to try it.
Third, consumer groups.
Indoor rowing machine is an international fitness equipment, which is suitable for a wide range of people and easy to learn. It is highly respected by people abroad and has always been popular in Europe. Many authoritative clubs in the world have been using indoor water resistance rowing machines.
Suitable for professional training, family fitness and postoperative recovery. The water resistance rowing machine is suitable for people who are inactive on weekdays, especially for middle-aged and elderly people.
First of all, the action of rowing
The action flow of rowing machine is mainly divided into three parts: kicking force-abdominal core force-elbow force. In the process of rowing, the body and hands need to cooperate. There are mainly four joints to exert force and control muscles: arm and wrist-leg muscles-abdominal muscles.
The two core parts of rowing machine are core muscle group and leg muscle group, which are mainly used to practice the muscles and core strength of waist, back and buttocks; By practicing thigh muscles, we can help us shape long legs better. These parts are the weakest parts of muscles, but if we can strengthen them to this extent, we can effectively improve our coordination and achieve the effect of body shaping.
Third, the main training parts
Legs: quadriceps femoris (anterior thigh), quadriceps femoris (posterior thigh), lateral calf, hamstring and gluteus maximus.
2. Waist and abdomen: biceps femoris, waist and abdomen, rectus abdominis, gluteus medius, trapezius, transverse abdominis, biceps brachii, teres major and levator gluteus.
3. Back: latissimus dorsi, biceps brachii, triceps brachii, latissimus dorsi, trapezius, biceps brachii, transverse abdominis, trapezius, gluteus medius, scapula, teres major, rectus abdominis, infraspinatus, levator abdominis, rectus abdominis, latissimus dorsi, flexor, lower back and inner thigh.
4. In addition to the training intensity, arm exercise needs more strength to support it, which can stimulate the front side of the upper arm and triceps brachii more effectively.
5. Shoulder joint system: Shoulder muscles play an important role in increasing shoulder strength and improving posture.
6. Hip joint system: Improve the flexibility and stability of the hip joint, which is conducive to keeping the body stable and not shaking, and increasing training efficiency.
Fourth, matters needing attention
Rowing is a very endurance sport, so you must pay attention to rest. If your body belongs to the kind that you don't exercise regularly, you should pay attention to rest when rowing! If your muscles are well developed, you must avoid overexertion in rowing, otherwise it will easily cause muscle strain! If you are interested in this sport, give it a try!