What is a rowing machine and how do I use it? It can help you strengthen your muscles and lose weight

Cardio training is one of the most popular ways to burn calories, but bicycles and treadmills get boring, and some people can’t even do them at all. In such a situation, it is worth paying attention to other exercise machines, one of them is rowing. As you can guess, it imitates the work of an athlete in a boat right in the gym. We deal with the pros and cons of such a load, and also tell you how to properly work on the projectile.

Fitness trainer at Mriya Resort & SPA

“This is one of the most functional exercise machines, as several muscle groups are included in the work. It will help to burn the maximum amount of energy in a short period of time”.

Benefits of the machine

The workout will improve blood circulation and strengthen the cardiovascular system, as well as speed up metabolism and strengthen the muscle corset. But the main advantage of rowing over other machines is that it works the muscles of the back, shoulder girdle and abs, while not putting too much stress on the knees and ankles and therefore reducing the risk of injury.

The following muscles are involved in the training:

• wrist extensors and flexors;
• triceps and biceps;
• deltoid muscles of the shoulders and forearm;
• the rhomboid and trapezius muscles of the back;
• broad muscles of the back;
• large pectoral muscles;
• abs;
• thigh biceps;
• large gluteal muscles;
• quadriceps of the thighs;
• calf muscles.

The rowing machine provides both aerobic and anaerobic load, which allows you not only to burn calories, but also to strengthen the muscle corset. Speaking of energy consumption: for an hour of intensive work you can burn up to 800 kcal, which means that in weight loss rowing will be an excellent assistant.

Such training develops endurance. Muscles are constantly in a tense state. After regular exercise, you will notice how everyday tasks are easier to perform.

Who is suitable for a rowing machine?

There is an opinion that the rowing machine is mainly useful for men, but it is not true. It is proved that the distribution of the load on the upper and lower parts of the body goes evenly, which allows us to conclude that training on it is suitable for everyone, regardless of gender, physique and fitness level.

Often training with this equipment is used in rehabilitation after injuries, this is due to the gentle effect on the joints. For the same reason, the simulator is suitable for people with heavy weight and joint problems.

Minuses of the simulator

Some athletes may not suit the simulator, since it combines both strength and cardio. If you are interested exclusively in aerobic exercise, it is better to choose something else. Also, due to the complex effect on the whole body, the load on the legs is reduced, which can be a disadvantage. For those who want to work out this particular zone, an elliptical or treadmill is better suited.

For those who want to buy an exercise machine at home, the problem may be its size, not every house or apartment has enough space for such equipment. And its cost can hit the pocket.

Kontraindikasjoner

• Arterial hypertension (hypertension).
• Acute form of radiculitis, osteochondrosis and scoliosis.
• Diseases of internal organs.
• Menstruation.
• Signs of colds, fever.
• Injuries, including sprains and bruises.

Carefully consider the list of restrictions, perhaps before you start training, you will need to consult a specialist. Remember that sports should be safe first and foremost. If you have realized that the simulator is suitable for you, you should learn the correct technique of execution.

How to exercise?

The rowing machine implies full concentration on each movement. You should not rush or perform sharp, unsynchronized movements. Work on inertia is impossible here, so do not get distracted during training. Carefully follow the technique of execution, it will avoid injury and get the desired result.

Utførelsesteknikk

• Sit in the simulator, feet resting on the base, legs bent.
• Extend your arms and firmly grasp the handle.
• The back is straight, the body is slightly forward, the shoulders are directed inward.
• From the starting position, push with your legs while pulling the handle to the body.
• Straighten your legs and pull the handle as close to you as possible.
• Engage your back and abs.
• Make sure that the back is not rounded, but the shoulders are directed forward in the starting position and straightened at the end point.
• At the end point, the body is slightly tilted back.
• Return to the starting position by bending the legs at the knees and directing the body forward.

You can learn more about the technique in the video.

Types of work on the simulator

Short rowing. It is his technique described above, in this case, the amplitude of movement in the final point is small, the body is only slightly deflected back, keeping the back straight in the final point. Here the main emphasis is on the arms and chest.

Long row. In this variant in the final point you need to deviate back to the full amplitude, but do not bend your back. Here the muscles of the back will be maximally involved.

A suitable time to work on a rowing machine is 10-60 minutes, and repeat the exercise three or four times a week, then the result will not make you wait long. Grab a bottle of water, a towel, a good mood and start training, which will make your body look better and healthier.