The rowing machine is an excellent piece of workout equipment that can be used to improve your cardiovascular fitness and build muscle tone in your arms, legs, back, and core. It’s low impact and easy on your joints, but with just enough challenge to keep you pushing yourself during each session and always trying to beat your previous performance. This how-to guide will show you how to use a rowing machine at home or in the gym so you can get the most out of each workout and reap the maximum health benefits.
Benefits of Using a Rowing Machine
A rowing machine is much more than a piece of equipment that helps you work out your arms and legs. Today, these devices are incredibly popular because they offer so many benefits, including: Lower-body exercise: While these machines may be called rowing machines, they are actually great for people looking to work their legs as well as their arms. If you are looking for buying dumbbells, firstly you have to read why are dumbbells so expensive .Pushing and pulling motions from a rowing machine greatly improve muscle strength and tone in your quads, hamstrings, glutes and calves.
Benefits of Using an Indoor Rower Over an Outdoor Model
If you live in an area where it snows during winter or where bad weather prevents you from getting outdoors, then an indoor rower is your best bet. It’s also cheaper and less time-consuming than going to a gym, not to mention that it can be used at any time of day. Compared with an outdoor model, an indoor rower is also much quieter and easier on your joints.
Avoid Bad Habits That Can Lead to Injury
Before you get on a rowing machine, it’s important to stretch and loosen up your muscles. You don’t want to pull or tear any muscles before or during your workout. To prevent injuries caused by bad posture or improper form while using a rowing machine, it’s vital that you warm up correctly. Start with light stretches and progressively increase intensity with each exercise. As your body becomes more comfortable, try doing more intense stretches and exercises.
Maintain Good Posture
Stand with your feet hip-width apart and knees slightly bent. Place your hands behind your head, fingers interlaced or palms touching. Exhale as you lean back slightly and bring your head and torso forward at least 45 degrees; focus on keeping your spine straight so that only your shoulders move. Inhale as you return to start position. That’s one rep; perform 10 total.
Try Not To Let Your Back Bend
The rowing machine is basically a giant lever that allows you to use your entire bodyweight as resistance. That means your legs, shoulders, chest and back muscles can be recruited into action. Be sure not to let your lower back arch too much or else you’ll put undue strain on it. If you find yourself starting to bend from side-to-side, correct it by bending less in one direction and more in another until you find your balance point.
Don’t Let the Handle Bounce Up & Down
A rowing machine is an exercise device that mimics (and simulates) the rowing action of real, on-water rowing. It can be used in a gym or at home, and it makes a great addition to your workout routine because it helps build muscles in your lower body—especially your glutes and quadriceps—that are essential for athletic performance, not to mention everyday movement.
Focus on Pushing with Your Legs and Pulling with your Arms
Keep Feet Up (Don’t Tuck Them!)
Monitor Your Body Position During Every Rep