Are you worried that you don’t know what fitness equipment is best? Learn about a kind of fitness equipment, which can provide you with whole-body strength and adjustment training, easily exercise your joints, and help you lose weight and shape.
Whether you want to go to your local gym for exercise or buy a new fitness machine for your family, you should know what indoor rowers do. This machine is also called dynamometer or rowing machine.
Although it looks scary at first, it’s actually more friendly to beginners than you think, and it provides a hell of exercise. All the exercise skills you need are here.
What Is the Rowing Machine?
The dynamometer basically imitates the movement of rowing, as you saw in the Olympic Games.
You may see that the action of rowers is very simple, but if you try, you will know that the same action is very laborious. Rowing needs to use the muscles of your whole body.
Such exercise consumes a lot of muscles and calories.
The rowing machine is like the Swiss Army knife in the gym. It has many uses, including low impact training, high-intensity sprint interval, low-intensity endurance development, whole body strength training, core training, heart health and posture control.
How To Use Rowing Machine?
You have some systematic movements in rowing practice, which are difficult, but once you learn them, it is actually quite simple and effective.
Here’s a convenient way to remember how to row: legs, core, Arms (when going out) and arms, core, legs (when coming in). That is, when you start from the bottom of the stroke (catch position) at the beginning, you should extend your legs, turn your core, and then stroke the handle to your chest with your arm. Then you turn it upside down and return to the starting point: extend your arm, turn your core forward, and then bend your legs. (when you row, you can repeat this sentence in your mind as a mantra: legs, core, arms, arms, core, legs.) in fact, a lot of power comes from the legs, but while you push back, you need to keep your abdomen tight and finally pull the handle with your hand / arm.
In fact, the biggest misunderstanding about boating is that boating is only a movement of the upper body. In fact, it is a movement of the whole body.
Rowing most of the time is to exercise your hamstrings and booty, but only if you use the hinges correctly. Rowing should make you feel like a huge improvement. There are also a large number of core activities. Your core should always be active, so you should learn how to use these abdominal muscles dynamically, and you should feel burning all over your body. “
You can ask the trainer at the gym to show you, or choose a home course with instructional videos.
Therefore, if you want to add a home gym to the market, it will be a useful way to get some on-site guidance on how to use rowing.
For beginners, this guide is very important to ensure that you give full play to your efforts and complete the task safely and correctly.
Rowing Machine Benefits
Let’s analyze the actual effect of using rowing machine. What are the benefits of using a rowing machine for fitness enthusiasts? Why do you want to jump on a rower in the gym?
- Burn a lot of calories
Because Rowers’ exercise combines strength and aerobic training, Tyrell says it is a “super effective way to burn calories.” depending on your weight and the strength of your rowing, you can burn 400 to 500 calories per hour on the rowing machine. - Improve your aerobic fitness ability
Rowing, even if it’s only 15 minutes, is “a serious aerobic exercise.” regular rowing can help improve your endurance and endurance, as well as your overall cardiovascular health. - Exercise the whole body
Using the rowing machine, you will really get whole-body training. A machine exercises the muscles in your whole body. - Improve lower body adjustment
Because you used a lot of leg muscles in this training (contrary to what seems to be the case, they are mainly engaged in rowing), he pointed out that targeted lower body exercise, exercise strength and endurance is one of the biggest benefits. Strong thighs, here you are. - Exercise with less risk of injury
The impact of rowing machine is small, so the risk of injury is low. In addition, because of this, you can work under high intensity without causing too much wear on the joints.
Unlike high-intensity sports, such as judo and sprint, sometimes it has a great load on the body, but low impact tools such as rowing machine and bicycle are good for the body. In training, you still have many variable factors to change, such as resistance, pace and distance, which can be selected according to your physical condition. - Establish better posture
Because the rowing machine mainly uses your legs, core and back, it has many postural benefits. It is a good tool to connect the rear chain of the body.
The post exercise chain is important to balance muscle strength, reduce the risk of injury and help correct bad posture common in sedentary society. - Another advantage is that it is easy for beginners to try.
You can see and feel the results quickly, which is very good for beginners.
But you have to hold on for more than a few minutes to achieve this.
Because of boredom or confusion, people who go to the gym often jump up and down rowers in five minutes, ignoring these results, stick to 10 to 20 minutes to see what your physical condition has improved, and stick to it long enough to make your heart beat.
What Different Between Rowing Other Cardio Machines
So is the rowing machine the king of the gym? It depends.
No machine is better than another in any case, but rowers are safe for those who cannot run or ride because of joint pain.
As long as you keep a strong figure, rowing machine is a good whole-body exercise, which can improve strength endurance and cardiovascular endurance.
According to the research, in terms of calories, moderate boating and moderate cycling consume about 200-300 calories in 30 minutes. However, jumping or running on an elliptical machine may burn – 240-400 more calories in 20 minutes, but it depends on the intensity of your exercise.
Different from other aerobic exercise, rowing machine has the advantages of strength and aerobic exercise at the same time. Rowers can enhance their muscles by improving the resistance level, while treadmill, rotary bicycle and elliptical machine have limited effect on muscle enhancement.
One of the advantages of rowing machine is that you can exercise your muscles while burning fat, and constantly improve your muscle strength and health, while slow-paced aerobic fitness opportunities lead to muscle atrophy.
So you are doing aerobic exercise and aerobic exercise, but you are also doing actions similar to large and heavy weight. The action mode of rowing is very similar to the sit ups, sitting in a row, pressing your legs, and even lifting your legs when you push off the platform.
Can A Rookie Use A Rowing Machine?
Boating is a sport recommended by our company to people of all ages and with various fitness abilities, because you can really turn it into your own sport and use it as a means to achieve many different fitness goals. Moreover, under specific circumstances, it can also help you recover your body’s function, and it is also a good recovery instrument for injured people.
- Limb injury…
Rowing machines are usually quite safe for those who are repairing their injuries or in a newer position, because rowing has little impact, so rowing is an excellent choice for those who are repairing their injuries, usually experience joint pain or discomfort, or want to enhance their strength without excessive tension.
For this reason, many athletes (professional or other athletes) use rowing as an important part of cross training or recover from injuries. However, if you are really injured, you should definitely check with your doctor first, Sosa said. As usual, get the consent of your caregiver before starting new and unknown things. - Back injury…
Although rowing machine is a safe exercise for most people, people tend to use their lower back to push when the exercise intensity increases.
When your body starts to tire, your lower back may replace it to compensate for your tired muscles, which is not a good thing.
For those who easily lose their core strength when tired, this exercise may cause damage to the lower waist. If the rowing action is slow and controlled, rowing is safe in most cases.
However, if you have a low back injury and are interested in rowing, you should do it under full supervision. ” (consider adding these back decompression core strengthening exercises to your daily training.)
If you’re a rookie
Rowing really takes a little coordination to get used to, but it’s like riding a bike. Once you learn how to use it effectively, it will be one of the best aerobic fitness devices you can use. It can make you breathe heavily, but then you feel much better.
Novices should remember that the opportunity to adhere to new routines has a lot to do with your support system around activities. Boating with friends, whether in the gym or on the leaderboard, will help you maintain a sense of responsibility and work harder when you come back. “
