Correct use of rowing machine
1. Before using the rowing machine, you should check it to ensure the safety of the equipment before using it. Be sure to use the posture accurately. First of all, put your feet on the pedal and tie them with a belt, so that your feet will not move freely. Don't walk barefoot, or the stress during exercise will cause pain in the soles of your feet.
2. At the beginning, adjust the resistance to a lower level.
3. When using the rowing machine, we need to hold the handle, but don't hold it too tightly. We must master the strength and pay attention to safety issues when exercising. Too tight grip can easily lead to forearm fatigue. Feel the balance between holding and grasping with your heart.
When you start to use the rowing machine, bend your knees to your chest and lean forward slightly to maintain a good posture? Hold your head high, don't hunch over.
5. Then kick your leg hard to straighten your leg and pull your hand to your upper abdomen. When the legs are completely straight, lean back to achieve the best effect, but don't lean too much, which will easily lead to back muscle strain.
6. Finally, straighten your arms, bend your knees, move forward and return to your original state.
Where does the rowing machine exercise?
Rowing machine, also known as rowing machine, is an instrument that simulates rowing and has a good effect on strengthening the muscles of legs, waist, upper limbs, chest and back.
1968 Finland invented the world's first single-cylinder hydraulic rowing machine. The birth of this rowing machine represents a real family rowing machine in the modern sense, and people in Europe and the United States began to accept rowing at home.
Rowing machine is a very good whole-body exercise. It needs to master posture, coordination, body muscles and the use of waist and abdominal muscles. Few people can master it. Aerobic exercise takes the least time. If your posture is wrong, I'm sure you will strain your waist muscles and die at once. Therefore, rowing machines require high endurance, control and coordination of body muscles.
The posture is to push your legs to the ground, keep your upper body straight and don't hunch over. Bend down first, pull your arms back, spread your shoulders, hold your chest out, straighten your legs, and repeat the action. The most common mistakes are Luo Guo, hunchback and bending, which will hurt you badly.
The key lies in the position of the waist and abdomen. It is challenging to stretch forward without bending over and to control the degree of backward force.
Rowing machine is a smooth, interesting and self-challenging fitness exercise. Every stroke, the upper limbs, lower limbs, waist, abdomen and back will complete a complete contraction and extension in this process, which can achieve the effect of a whole body muscle exercise.
Especially for people with more fat in the waist, abdomen and upper arms, rowing machine exercise will bring you unexpected body shaping effect.
Advantages of using rowing machine to exercise in gym
First, more muscles are involved.
Compared with running, walking or cycling, rowing has the advantage of more muscle participation. Your legs, hips, abdominal muscles, back, shoulders and arms are all involved in the whole exercise process. Of course, like anything else, in fact, a certain amount of exercise and a certain power output are related to how you exercise. Even if you use rowing machines in the gym, you can be relaxed and leisurely, and you can also train like an Olympic champion.
Second, a wider range of activities
Using rowing machine to exercise in the gym will make the main parts of the body move greatly. Many other aerobic exercises can't achieve this effect. Every rowing action requires complete folding and stretching of arms and legs. Think about the joint angle changes during exercise: ankle joint 70 degrees, knee joint 130 degrees, hip joint 80 degrees, shoulder joint and elbow joint 100 degrees respectively (paddling can shorten paddling action to adapt to their individual differences and increase paddling stroke to adapt to people with good flexibility.
Third, the coordination and balance of multi-joint movements
Anyone who has tried a real rowing boat on the lake can appreciate the coordination and balance required by this sport. But even on the rowing boat in the gym, most parts of the body, such as legs, back and arms, work together during the whole exercise, and the synchronization and coordination of movements are not determined by machinery, but by elliptical devices.
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