The essentials of rowing in a sitting position are as follows:

1, be sure to keep your back straight and don't bend your spine. Keep your spine in a natural state during the whole process of rowing in a sitting position. Once bent, it is easy to hurt the spine.

2. Sitting posture. Keep your feet firmly on the pedal and keep your legs naturally bent. Note here: the legs must not be completely straight, which is not only very harmful to the knees.

Keeping your legs naturally bent can reduce the pressure on your knees and prevent injuries.

3. Be sure to feel the force behind you, just like a high downward pull. In fact, rowing in a sitting position can be imagined as a horizontal version of high-level pull-down. Hands are just two hooks, and the handle is pulled to the abdomen by the strength of the scapula.

4. It is very important to do the peak contraction. If you don't achieve peak contraction, then rowing in a sitting position is useless, it is completely a form. Peak contraction can make the stimulation stronger and exercise muscles more effectively.

5, to keep the body stable, the upper body can lean back slightly during the movement, but if you lean back too much, your body weight will be weakened a lot, but the stimulation to latissimus dorsi will be greatly reduced.

6. Don't use your arm. Sitting rowing is back training.