It starts in a few seconds! Rowing machine fitness training that everyone can do.

Most people's impression of rowing machine training may stay in the equipment for practicing heart and lung and warming up, but when you really start training with it, you will find that rowing machine has more benefits! Annie Mulgrew, a professional fitness and coach in City Row, new york, said that rowing machine is a good whole-body exercise equipment, which can exercise 84% of the muscles of the whole body at the same time. Because when rowing, you don't use the muscles of the upper body completely, but work closely with the legs and core muscles at the same time, so you can move so many muscles of the whole body. Rowing machine is like a flywheel, which uses the change of resistance to increase the intensity of training, but the effect is far less than that of flywheel. Experts point out that rowing machine training at a speed of 5 miles per hour consumes the same calories as running at a speed of 6.7 miles per hour, and consumes more calories than a flywheel. Moreover, rowing has little burden on the body, and even better, it will not bring a burden on your joints, so it is a very safe and relaxed fitness method, suitable for people with various physical conditions. However, most people have no idea about the training of rowing machines, and can only simply do basic movements. To this end, coach Mulgrew designed a series of super effective training methods for us, using different rowing speeds and some simple freehand fitness training, so that you can burn fat quickly, increase muscle endurance, and let you fall in love with this sport completely!

Proper use of rowing machine before you start, it is very important to learn the correct movements! Follow these four steps to get you started right away. 1. Starting posture: Step on the pedal with your feet bent, your back will be naturally straight, your hips will sit on the chair cushion, and your hands will grasp it forward. 2. Push your body backward with the strength of your legs, while leaning back slightly, and keep your hips sitting on the chair cushion. 3. After the feet are completely straightened, the upper body leans back about 45 degrees, and both hands pull the handle above the abdominal muscles while keeping the elbows hanging. This action is the "rowing" action in rowing. Hold this position for a while, and then return to the original action. 4. Back to the beginning of the action, first straighten your hands, drive your upper body back straight, and keep the core output. Then slowly bend your knees and let your body return to the starting point.

Correct rowing posture? When doing movements, big tips should always keep using the core muscles to avoid the damage and pain caused by the upper body swinging back and forth to the lower back.

Are you ready to start the 20-minute rowing machine interval fitness training? The picture below shows the 20-minute interval training used by coach Mulgrew of new york in class. The schedule starts with warm-up, and then the receiver will do individual training. Then use pyramid training. This training method must refer to the speed data of 500m/min on the screen of rowing machine, and alternate 500m rowing training with fast and unarmed retraining methods:

Coach Malglu's 20-minute interval training schedule for rowing machine Source: greatist/ Translation: "Sports Planet" Single-handed unarmed training explanation At first, squat with bare hands, feet slightly wider than hips, hands straight forward, palms down, or make prayer gestures on the chest. When squatting, bend your knees, slightly backward your hips, keep your upper body naturally straight, completely distribute your weight on your feet, and force your legs back to the starting point.

At the beginning of stick climbing, your feet are slightly wider than your hips, your upper body is bent, so that your palms touch the ground in front of your toes, and then your hands move forward, using the strength of your core and hips to slowly lower your body until your body moves like a stick. When your hand is above your head, walk back with your hand, lift your body and return to the starting point.

Three-headed push-ups use benches, boxes, or relatively low platforms to do push-ups At the beginning, your back turns to the platform, your palms lean against the edge of the platform, your hands are straight to support your body, your feet are straight forward, and you only touch the ground with your heels. Bend your arms so that your hips are close to the ground until your elbows are at 90 degrees. Remember to keep your upper body vertical to the ground when you do the action. Finally, your arm will help your body return to the starting point.

? littlepinkbook.co.za