To train properly on a rowing machine and to benefit from the benefits of your sessions at home or in the gym, it is useful to benefit from essential advice for a better use in order to preserve your health capital.
Whatever your goal: to be in shape, to refine your figure, to relieve stress, the exercise bike can meet your expectations, it is an ideal device for cardiovascular training. It allows you to tone your muscles and work on your cardiac and respiratory capacity. You can also refer to our site to know about the rowing machine: www.huffandbuff.com
The indoor rowing machine is also a weight-training machine that allows you to improve your endurance, like the treadmill, the elliptical trainer, the exercise bike, or the stepper.
There are different rowers:
The central draft
The Scandinavian rower
You just have to choose a model corresponding to your objective.
Tips for proper use of the rower
Consult your doctor beforehand to avoid any contraindications or injuries, the joints of the lower limbs and the spine are stressed. Invest in a treadmill that meets your expectations.
Use suitable footwear to avoid the risk of injury.
Set yourself a specific goal! Train in a suitable place: space, lighting, ventilation, ventilation.
Equip yourself with a heart rate watch if your rower does not allow you to record your heart rate, this will allow you to control and regulate your training by avoiding unnecessary force.
Be available for your training, make time for yourself.
What muscles are used when using the rower?
The heart is the most stressed muscle. The rower allows the actuation of a large number of muscles. For upper body: chest, deltoids, Rhomboid, Abs For the lower body: Quadriceps, hamstrings, Buttocks, Calf The thigh muscles: The quadriceps and the hamstrings are used alternately in the movement of the rower. The quadriceps are the muscles located on the anterior side of the thigh, composed of the internal and external vastus, the crural and the anterior right, they are very large muscles. They allow an extension of the leg on the thigh. The hamstrings are the muscles located on the posterior side of the thigh, they are the antagonists of the quadriceps, that is to say that they have an action opposite to these. They allow a flexion of the leg on the thigh.
Abdominal muscles: The abdominal muscles are involved when you row.
The calf muscles: The triceps muscles or calf is made up of three bundles. They are involved in the movement of the rower.
The gluteal muscles: The gluteus maximus is the largest and most powerful muscle of the human body and represents most of the buttock, it is very stressed. The other gluteal muscles are also used. The only muscles that are not used when rowing are the pectoral muscles. Training is possible for beginners, experienced athletes, and overweight people.
The rowing machine incurs energy expenditure comparable to the endurance exercises carried out during training in running or when practicing cycling. However, unlike running, it is recommended for people who are overweight.
The only muscles that are not used when rowing is: the pectorals and the triceps. For a better muscular effort seek a movement of great amplitudes during the exercise.
The rowing machine technique The attack: The arms are stretched. The back is tilted slightly forward. The attack phase is dynamic, the return phase is more passive.
Propulsion: Perform a push of the lower limbs while keeping the back straight. The arms remain straight and then flex at the end of the movement.
The end of the gesture: Finish by bringing the pull handle on the stomach. The lower limbs are stretched, the elbows are pulled back.
At the end of the movement the back remains straight with a very slight tilt back. Recovery: The arms return forward. The back remains straight and the lower limbs are bent. After returning to the starting point, repeat the rehearsals.
The draw is therefore the most active phase of the gesture and must be powerful and vigorous. The return is a slower, non-dynamic phase. The complete gesture must be regular and rhythmic. During all the phases of the movement the most effective position is the straight back, the shoulders above the pelvis. The propulsion phase must represent 1/3 of a cycle and the return phase 2/3.