Where does the rowing machine exercise?
Rowing machine, also known as rowing machine, is an instrument that simulates rowing and has a good effect on strengthening the muscles of legs, waist, upper limbs, chest and back.
1968 Finland invented the world's first single-cylinder hydraulic rowing machine. The birth of this rowing machine represents a real family rowing machine in the modern sense, and people in Europe and the United States began to accept rowing at home.
Rowing machine is a very good whole-body exercise. It needs to master posture, coordination, body muscles and the use of waist and abdominal muscles. Few people can master it. Aerobic exercise takes the least time. If your posture is wrong, I'm sure you will strain your waist muscles and die at once. Therefore, rowing machines require high endurance, control and coordination of body muscles.
The posture is to push your legs to the ground, keep your upper body straight and don't hunch over. Bend down first, pull your arms back, spread your shoulders, hold your chest out, straighten your legs, and repeat the action. The most common mistakes are Luo Guo, hunchback and bending, which will hurt you badly.
The key lies in the position of the waist and abdomen. It is challenging to stretch forward without bending over and to control the degree of backward force.
Rowing machine is a smooth, interesting and self-challenging fitness exercise. Every stroke, the upper limbs, lower limbs, waist, abdomen and back will complete a complete contraction and extension in this process, which can achieve the effect of a whole body muscle exercise.
Especially for people with more fat in the waist, abdomen and upper arms, rowing machine exercise will bring you unexpected body shaping effect.
How to use rowing machine correctly
1. Before using the rowing machine, you should check it to ensure the safety of the equipment before using it. Be sure to use the posture accurately. First of all, put your feet on the pedal and tie them with a belt, so that your feet will not move freely. Don't walk barefoot, or the stress during exercise will cause pain in the soles of your feet.
2. At the beginning, adjust the resistance to a lower level.
3. When using the rowing machine, we need to hold the handle, but don't hold it too tightly. We must master the strength and pay attention to safety issues when exercising. Too tight grip can easily lead to forearm fatigue. Feel the balance between holding and grasping with your heart.
4. When you start to use the rowing machine, bend your knees to your chest, lean forward slightly, and keep a good posture-hold your head up and hold your chest up, and don't hunch over.
5. Then kick your leg hard to straighten your leg and pull your hand to your upper abdomen. When the legs are completely straight, lean back to achieve the best effect, but don't lean too much, which will easily lead to back muscle strain.
6. Finally, straighten your arms, bend your knees, move forward and return to your original state.
Precautions for use
1. If you have back problems, you need to know whether your physical condition is suitable for exercise before using the rowing machine. You can consult your doctor to avoid getting worse. Be sure to keep your back straight. Many people have problems rowing because of the back force.
2. Similarly, keeping your elbow close to your body can make your arm strength work best.
Like other sports, you need to warm up and stretch before training.
If you feel back pain, please stop practicing immediately.
Function of rowing machine
When you practice rowing on fitness equipment, you should pay attention to the consistency of your movements. Don't stop every push and stretch, and you must do it just right. If the amplitude is too small, the muscles involved in exercise cannot be fully stretched or contracted.
When rowing, you can exercise about 90% of the extensor muscles every time you stroke your arm, which is of great benefit to those extensors who don't exercise at ordinary times. At the same time, it also plays an obvious role in training back muscles, which can make the back have a larger range of activities when the body flexes and stretches, and make all joints of the spine exercise. This can not only improve the elasticity of muscles, but also enhance their toughness.
Simulate the natural action of rowing, suitable for gym and family sports, exercise the muscle tissues of hands, legs and waist, effectively stretch the muscle groups, especially for the back, and relieve the symptoms of back pain.
At the same time, the physiological flow activity of low back pain muscles has also been greatly improved. Especially suitable for white-collar workers who sit in front of computers for a long time.
The rowing machine is suitable for people who are usually inactive.
Under different fitness equipment, the maximum exercise test shows that the rowing machine can produce higher energy consumption and higher oxygen intake at a lower heart rate, promote physical fitness, and use the muscles of the whole body to achieve the effect of body shaping.
Advantages of using rowing machine to exercise in gym
First, more muscles are involved.
Compared with running, walking or cycling, rowing has the advantage of more muscle participation. Your legs, hips, abdominal muscles, back, shoulders and arms are all involved in the whole exercise process. Of course, like anything else, in fact, a certain amount of exercise and a certain power output are related to how you exercise. Even if you use rowing machines in the gym, you can relax and take your time, and you can train like an Olympic champion.
Second, a wider range of activities
Using rowing machine to exercise in the gym will make the main parts of the body move greatly. Many other aerobic exercises can't achieve this effect. Every rowing action requires complete folding and stretching of arms and legs. Think about the joint angle changes during exercise: ankle joint 70 degrees, knee joint 130 degrees, hip joint 80 degrees, shoulder joint and elbow joint 100 degrees respectively (paddling can shorten paddling action to adapt to their individual differences and increase paddling stroke to adapt to people with good flexibility.
Third, the coordination and balance of multi-joint movements
Anyone who has tried a real rowing boat on the lake can appreciate the coordination and balance required by this sport. But even on the rowing boat in the gym, most parts of the body, such as legs, back and arms, work together during the whole exercise, and the synchronization and coordination of movements are not determined by machinery, but by elliptical devices.
Conclusion: Do you know where the rowing machine exercises? The above is some knowledge about rowing machines, which is very practical. You can learn more about it. Rowing machine can help us exercise well in our daily life, thus making our bodies healthier and the whole person in a better state. Welcome to the world of boating!