Most people go to the gym to lose weight. The first thing that comes to mind is the treadmill, which is also the most popular. Men, women and children can sweat profusely on the treadmill, but there is more than one treadmill in the gym. There are many other aerobic training machines that also have good fat-reducing effects, but you have never found that rowing machines are one of them.

First of all, let's introduce the advantages of rowing machine. Compared with other instruments, rowing machine is a more explosive instrument, and it is precisely because of this that it can improve the efficiency of burning fat. For most aerobic training equipment, rowing machine is a supplement to our strength just to improve endurance. Moreover, the rowing machine can exercise the muscles of our back and help us train a straight back. Finally, using the rowing machine in a sitting position will reduce the pressure on the knee joint, thus reducing the risk of injury.

How to use: The rowing machine is designed to imitate the action of canoeing, so its resistance is very close to that of water. The standard rowing machine can be divided into three steps.

The first one is kicking. The first thing we should do is to tighten the upper body, then pedal with our legs, transfer our strength to our arms and pull the rope. What we need to pay attention to is that the upper body needs to be fixed when kicking. Without it, we can't finish the next series of actions at all. To fix it, just tighten the waist and abdomen.

Step two, lean back. The rowing machine has no inertia, but we have inertia. We should make good use of this inertia. After kicking the straight leg, our upper body leans back, thus pulling the rope longer. Pay attention to several points at this stage. First, don't shrug. Shrugging will transfer strength to the muscles above the back, which will make our neck ache and fatigue faster. The correct way is to keep your shoulders down. The other is that the body leans back excessively. Excessive leaning back will cause us to fall. At this time, the abdominal muscles will exert their strength to put us down, and the direction of the abdominal muscles is opposite to the direction in which we pull the rope, which will greatly affect our next action.

The third stroke is also a stroke. We keep our legs straight and lean back, so we use the strength of our arms to pull the rope to a lower position in our chest and stretch our shoulders back.

We still need to restore a complete rowing action, and the restored action should follow the opposite steps before, that is, reaching out, getting up and returning legs. We must follow these steps to restore it, so that this action can be efficient.

After learning these moves, can we row in the gym? Dragon boat? .