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.

① The arm of the monorail rower is connected with the seat rail, which is foldable, easy to carry and easy to collect. But the function is relatively simple.

② Double-track rowing machine. You can do 360-degree chest expansion exercise and a variety of pattern exercises, which can exercise more muscles. It can also be folded, which is a convenient and effective rowing device.

③ Multifunctional rowing machine. This is a rowing boat more suitable for women. Generally, you can lie flat on your bike and do sit-ups, rowing and other functions. Mainly exercise abdominal and arm muscles.

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 paddling, inhale when pulling back, and exhale when relaxing.

4,? Pay attention to the change of heart rate,

5,? After the exercise, do some relaxation exercises.

6,? Do it in the media for 3-5 times, 20-40 minutes each time, and queue for 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.

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 should not exceed 1 minute, every three times as a group, and rest for 3 minutes between groups. * * * Do 4 ~ 5 groups.