HOW TO: ROWING MACHINE / ROWING ERGOMETER / INDOOR ROWING

Rowing-Machine

It can be described as a rowing ergometer or machine. To get the most out of the rowing cycle and reduce your risk of injury, it's important to know its biomechanics.

·         The rowing cycle begins in the finish position, where the knees are fully extended, the back is extended to about 30 degrees from vertical, and the elbows are flexed into the body at waist level. With the seat forward, hold the handle with both hands and extend your arms straight out in front.

·         Push through your legs into the foot pads while keeping your arms straight and your upper body stable, causing the seat to move backward.

·         Pull the handle toward your upper abdominal area as you lean back slightly once your legs are fully extended. This is currently the finish line.

·         without haste. Move the handle toward the flywheel while keeping your arms straight and leaning forward from the hips. Move the seat forward until you have a slight forward bend and your shins are vertical. Now is the time to catch.

·         Start your next stroke with a move that is both fluid and smooth.

ROWING MACHINE THECNIQUE

• Don't slouch forward or backward too much.
•  Maintain a supple grip on the handle; Don't use a firm grip.
•  Never turn the chain or pull it from one side to another. With both hands, pull back straight.
•  Row with both hands. Always row with both hands.
• Don't put your elbows out to the sides or bend your wrists.

ROWING MACHINE WORKOUT:

• Begin your training with a 5 minute warm up (to gradually increase heart rate). It should be performed at a light intensity to warm up your body. Light perspiration is an indicator that your body has warmed up and is ready for an increase in intensity.
• The duration of your exercise depends on your fitness level; generally it is recommended that you maintain your heart rate in the training zone for at least 15-20 minutes to realize an aerobic benefit. Beginners should always start slowly and bring their workout sessions up to 20 minutes or more. As your fitness level increases, you will be able to maintain your heart rate in the training zone for longer periods: usually between 20 and 30 minutes.

ROWING MACHINE / BENEFITS

The resistance you face is modeled after the rowing machines. You are forced to work your muscles harder by this resistance. The rowing machine's resistance rises, necessitating more power from the user. Your muscles will have to work harder as a result.

• The rowing machine is a full-body exercise that targets all major muscle groups and improves cardiovascular fitness as well as strength. Because it forces your body to perform repetitive rowing motions, rowing is beneficial for aerobic fitness. Your heart and lungs will be stronger if you exercise in your training zone several times a week. You will also be less likely to have long-term health issues that are caused by being overweight or living a sedentary lifestyle.
• The rowing machine is a non-impact activity that is easier on the joints than other activities that have an impact. Because it uses both upper and lower body muscles, it burns calories effectively and efficiently. Regular exercise will support your weight loss goals and help you burn calories.
• Rowing has many advantages, including the capacity to increase endurance, body strength, core muscle work, and improved posture. It is a dynamic and challenging exercise that helps establish a foundation of strength and endurance.

ROWING MACHINE – MUSCLES WORKED

• Quadriceps
• Shoulder
• Trapezius
• Hamstring
• Latissimus Dorsi
• Calves
• Abs
• Obliques
• Triceps
• Biceps
• Glutes

ROWING MACHINE