Precautions for use
In the exercise part, the athlete sits on the sliding stool with his legs bent and his hands and feet exerting force at the same time. After the legs are straight, the waist leans back, and the arms are rowed back to the sides to simulate rowing. When rowing, with every flexion and extension of the body and every stroke of the arm, about 90% of the extensor muscles participate in the exercise, so it is really beneficial for the extensor muscles who rarely participate in any exercise. Rowing has an obvious effect on training back muscles, which can make the back get the maximum range of motion when the body flexes and stretches, and at the same time effectively move all joints of the spine, which not only enhances elasticity, but also increases toughness. 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.
If the purpose of exercise is to lose weight, the strength of the handle should be adjusted to medium and low intensity, and each stroke time should be no less than 30 minutes, with a short rest in the middle; If the intensity is adjusted to moderate intensity, muscle strength can be exercised, muscle tension in the back can be obviously relieved, and new and old injuries can be treated as auxiliary treatment; If the intensity is adjusted to the maximum, you can get the effect of bodybuilding back muscles. Pay attention to breathing coordination during exercise (exhale when leaning forward, inhale when leaning back), rest in the middle shall not exceed 1 minute, every three times as a group, rest for 3 minutes between groups, and * * * do 4 ~ 5 groups.
Simply carrying out equipment training will easily lead to one-sided development of physical fitness, endurance and muscle development, while ignoring reaction, speed and coordination. Therefore, in addition to routine equipment training, necessary auxiliary exercises (such as ball games, martial arts, aerobics, street dance, boxing, dancing, etc. ) should be added to make the body develop in an all-round way.
Don't exercise before and after meals, pay attention to the essentials to prevent the hind feet from falling.
Suitable crowd
People who are not active on weekdays are especially suitable for white-collar workers who work in front of computers for a long time. It is especially beneficial to middle-aged and elderly people.
The above content is a detailed introduction to the matters needing attention in the use of rowing machines. Friends who are using rowing machines, please take a closer look. Rowing machine is especially good for the upper body, so it is also suitable for some friends who want to lose weight because their upper body is fat. However, everyone must master the correct methods and exercise moderately. Don't blindly pursue speed, thinking that the more you sweat, the better the effect, otherwise it will do some harm to your health.