The rowing machine is a very popular item in the gym now. It can effectively exercise the muscles of the whole body. It is very comprehensive and a very efficient action. Once they go to the gym, many friends will choose the rowing machine to exercise. The editor of Quliu.com goes to the gym quite often and has a certain understanding of the rowing machine. Today I will teach you how to use the rowing machine correctly

How effective is the rowing machine for weight loss

Fat reduction requires the body to reach anaerobic conditions before starting to lose fat. Regarding the fat reduction effect of the rowing machine, it depends on the intensity of your practice. If the intensity is very high, use the rowing machine as anaerobic training, and the fat reduction effect will be very good.

Most gyms now have rowing machines. Whether you use them to warm up, use them as aerobic exercise, or plan them as interval training, rowing machines can satisfy many of your wishes at once. About 80% of the main muscle groups of the body, including the legs, arms, back, abdominal core muscles, etc., are involved in rowing, which is a complete and efficient exercise.

When rowing, every flexion and extension stroke can exercise about 90% of the extensor muscles, so it is of great benefit to the extensor muscles that usually do not participate in any exercise. At the same time, it also has a significant effect on exercising the back muscles, allowing the spine to have a greater range of motion in forward flexion and extension, so that all joints of the spine can be exercised. This not only improves the elasticity of the muscles, but also enhances their toughness.

When practicing rowing, you should pay attention to the continuity of the movements. There should be no pauses in each kicking and stretching movement, and it must be done in place. If the amplitude is too small, the muscles involved in the movement will not be fully stretched or contracted. It simulates the natural movement of rowing and is suitable for gym and home sports. It can exercise the muscle tissue of the hands, legs, waist and other parts, and effectively stretch the muscle groups. It is especially effective for the waist and back, and can relieve the symptoms of back pain.

At the same time, the physiological flow activity of low back pain muscle groups is greatly improved. Especially suitable for white-collar workers who sit in front of the computer for a long time.

The rowing machine is suitable for people who do not usually move much. Maximum exercise tests were conducted on different fitness equipment. The rowing machine can produce a higher energy consumption with a lower heart rate, higher oxygen uptake, and can promote physical fitness and use the muscles of the whole body to achieve body shaping effects. This sport is one of the most popular fitness equipment in the world. Welcome to the world of rowing!

If the purpose of exercise is to lose weight, the intensity of the handle should be adjusted to medium-low intensity, and the rowing time should be no less than 30 minutes each time, with a short rest in between; if the intensity is adjusted to medium intensity, muscle strength can be exercised and the tension of the back muscles can be significantly relieved. , and assists in the treatment of old or new wounds; if adjusted to the maximum intensity, you can get the effect of toning the back muscles. Pay attention to breathing coordination during exercise (exhale when leaning forward, inhale when leaning back), rest for no more than 1 minute in between, every 3 times as a group, rest for 3 minutes between groups, and do 4 to 5 groups in total.

Correct exercise method of rowing machine

1. Before using the rowing machine, you should check it first to ensure the safety of the equipment before use. When using it, you must ensure that your posture is accurate. First, put your feet on the pedals and tighten them with a belt so that they will not move freely.

2. Initially, adjust the resistance to a lower level.

3. When using the rowing machine, we need to hold the handle, but do not hold it too tightly. The strength must be controlled well, and safety issues must be paid attention to when exercising. Holding too tightly can easily lead to forearm fatigue, so feel the balance between holding and tightening.

4. When you start using the rowing machine, bend your knees toward your chest, tilt your upper body forward slightly, and maintain good posture - keep your head up and chest up, don't hunch over.

5. Then kick your legs hard to straighten your legs, and at the same time pull your hands to your upper abdomen. When your legs are fully straight, lean your body back for best results, but don't lean too far, as this can easily strain your back muscles.

6. Finally, straighten your arms, bend your knees, and move your body forward to return to the starting position.

The rowing action cycle is entering the water, pulling the oar, exiting the water, and returning the oar. If you are using a rowing machine in the early stage, you can start practicing from the out of the water movement, slowly practice from the decomposed movements, and then advance to form a continuous movement. The following rowing action is simply divided into four stages:

Out of the water stage

Trunk: moderate leanback

Upper limbs: pull the handle under the ribs

Lower limbs: legs fully extended

Returning stage

Trunk: Lean forward moderately in the direction of the blade

Upper limbs: Relax the shoulders and gradually straighten the arms

Lower limbs: When the body completes forward leaning and the arms are relaxed and straight, the legs slowly bend the knees.

Water entry stage

Trunk: fixed and maintained at the forward tilt angle during the return stage

Upper limbs: relax shoulders, relax and straighten arms

Lower limbs: knee bend angle that is comfortable for the individual, which is approximately when the calf (tibia) is perpendicular to the slide rail.

Paddle stage

Trunk: The body angle is expanded when the lower limbs are about to complete the leg kick, and then they complete the paddle action together with the upper limbs.

Upper limbs: The support of the hands is very important in the early stage of pulling the paddle. Although it is not the main source of power, the closer to the water stage, the hands begin to bend and the back muscles are used backwards, and the combined force of the two becomes even more important.

Lower limbs: The force exerted by the legs on the pedals is the first and most important source of power in pulling the paddle. Therefore, quickly using thigh strength (the quadriceps are the most important) to extend the angle of the knee joint will be the key to determining each paddle.

Precautions for rowing machine exercises

1. When practicing rowing, you should pay attention to the continuity of the movements. There should be no pauses in each kicking and stretching movement, and it must be done in place. If the amplitude is too small, the muscles involved in the movement will not be fully stretched or contracted.

2. Be sure to lock the pedals, lock your feet on the pedals, and tie your feet to the mat. The strap should be in place, making sure it's not too loose or too tight so your foot doesn't slide around. Place your knees flat on the front handlebars of the machine. Your body should be slightly forward and tilt your legs, but focus on keeping your spine straight.

3. Rowing relies on your feet. Use instantaneous explosive force to push off to facilitate the driving of the lower body, and cooperate with the stability of the upper body and back clamp. Finally, use both hands to pull the bar; only when the hands return to the front of the body, the feet will be pushed back to their original position. The seemingly smooth continuous movements actually require a lot of physical coordination. Whether it is to practice joint explosiveness, strength, speed, muscle endurance and rhythm, the rowing machine is indeed an equipment that requires time to improve proficiency.

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