I believe many people are familiar with the rowing machine. Of course, the rowing machine is also a good exercise equipment, and the exercise effect of the rowing machine is very good. However, many people do not know where the rowing machine exercises. So, which muscles does the rowing machine work? How to use a rowing machine? Let’s find out together below.
What muscles does the rowing machine exercise?
The rowing machine is an equipment that can exercise the muscles of the whole body, mainly the arms, thighs, back and abdominal core. Everyone must maintain correct posture during training.
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, making it a complete and efficient exercise.
How to use rowing machine
1. First put your feet on the pedals and tighten them with a belt. Start by adjusting the resistance to a low level and hold the handle with appropriate strength.
2. Bend your knees toward your chest, tilt your upper body slightly forward, kick your legs hard to straighten your legs, and at the same time, pull your hands to your upper abdomen and tilt your body backward.
3. Straighten your arms, bend your knees, and move your body forward to return to the starting position.
Precautions for rowing machines
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. When rowing, you must rely on your feet. Use instantaneous explosive force for pushing 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; after the hands return to the front of the body, the feet Then it will be pushed back to its original position. The seemingly smooth continuous movements actually require a lot of physical coordination. Whether it is training joint explosiveness, strength, speed, muscle endurance and rhythm, the rowing machine is indeed an equipment that requires time to improve your proficiency.