Can rowing lose weight? Rowing device is a common equipment in gym, which can undoubtedly play a role in losing weight. But if you want to lose weight by rowing machine, it takes a long time to exercise to achieve the ideal effect.
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.
Losing fat requires the body to reach an anaerobic state before starting to lose fat. How effective the rowing machine is in reducing fat depends on the intensity of practice. If the intensity is great, it is good to train the rowing machine to be anaerobic. At present, most gyms have rowing machines. Whether it is used for warm-up, aerobic exercise or interval training, rowing machine can satisfy your multiple wishes at one time. About 80% of the main muscles of the whole body, including the core muscles of legs, arms, back and abdomen, will participate in rowing, which is a complete and efficient exercise.
Paddle frequency (SPM) of rowing machine weight loss plan: paddle times per minute, and paddle once each time.
Every 500m/min: Calculate the time required for paddling every 500m according to the user's current speed (including resistance and paddling frequency); At the same time, it automatically switches to the elapsed time from the beginning to the present.
Distance: the distance drawn from the beginning to the present.
Calories: the total number of calories estimated to have been consumed since the beginning.
Number of paddles: the total number of paddles, one paddle at a time.
Heart rate: the number of heartbeats, which requires an external heartbeat belt.
The standard mode (normal mode) is most commonly used in basic boss bot, that is, the resistance strength is freely controlled. Because this model can make various changes according to your needs, and it is the most free to implement!
Precautions for rowing machine to lose weight 1. Beginners should take a step-by-step approach, practice for a few minutes at first, and then increase the practice time day by day.
2. The grip should be loose and the stroke should be smooth. If you hold the handle too hard, it is easy to cause fatigue in your hands and arms and it is difficult to stick to it.
3. Breathe when paddling: inhale when pulling back and exhale when relaxing.
4, always pay attention to the pulse situation, determine the heart rate in advance, and try to reach the standard, if it exceeds the standard, it is necessary to slow down and let the heart rate drop, and never stop immediately.
After the exercise, do some relaxation exercises, such as walking slowly. Don't sit down or stand still at once.
6. Do it 3 to 5 times a day, 20 to 40 minutes each time, and line up more than 30 times per minute.
7. 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.