- To block. Support the feet with the pads. We’ll make sure they don’t slip.
- Grab. Next, we will raise our knees and reach the front handlebar, also known as the “hitch”. Your torso should lean slightly forward, but your spine should be straight.
- Activate the leg sequence. We will use the leg muscles to push the footrest. It really gets the hamstrings going.
- Activate the abdomen. We will tighten the abdominals and lean back. Just when we are about to reach a 45 degree angle, we will pull the handlebar towards the body and gently touch the chest with it.
- work the shoulders. We have reached what is called the “end.” For the grand finale, we’ll bring the shoulder blades together.
- Turn around. Now we will reverse the movement back. We will extend our arms, pull our torso forward, bend our knees and lift our legs.
Advantages
You don’t have to be a competitive rower to reap the benefits of rowing. Rowing machines, also known as ergometers, use both your upper and lower body with each stroke. This, in turn, strengthens and tones the muscles and improves endurance. Plus, rowing provides some amazing benefits for your heart and lungs.
exercise the whole body
It is a common misconception that rowing only works with the arms. Rowing is actually a full body exercise. The row stroke consists of 65-75% leg work and 25-35% upper body work. The main muscle groups targeted are quads, calves, and glutes.
Rowing is also known to strengthen upper body muscles such as pectorals, arms, abdominal and oblique muscles. The leg muscles are primarily activated during the swing portion of the stroke, or when the foot stretcher is pushed.
Burn calories
According to experts, a person weighing 57 kilos can burn 255 calories in 30 minutes of a vigorous rowing workout. A 160-pound person can burn 369 calories, while a 180-pound person can burn 440.
We can combine daily rowing with a healthy and balanced diet is an excellent way to be active or keep fit. This will also help with weight loss.
Suitable for all fitness levels
As long as we have access to an ergometer, we can add rowing to the exercise routine. This exercise has also been deemed safe for people with low vision and the blind.
One study involving 24 people with low vision found that rowing 5 days a week for six weeks led to a significant decrease in fat mass and total body fat percentage. In addition, the participants’ cholesterol levels decreased and back strength and trunk flexion increased significantly.
improve posture
Like most people, we probably live a sedentary lifestyle that leaves our back muscles unused. This in turn can cause us to slouch and have poor posture.
Unfortunately, if you exclude poor posture as a result of sedentary behaviors in daily life, rowing would be your cross-training solution. Instead of rounding your back, a rowing machine primarily engages your legs, core, and wakes up literally every muscle in your back. By extending and flexing the back during a rowing exercise, we are stretching tired, unused muscles in the back.
Keeping your back straight and engaging your posterior chain is very important to balance muscle strength. It’s great for improving posture and preventing sports injuries.
Low impact
Rowing burns a lot of calories without putting more pressure on your joints. It allows us to control movement and rhythm and is a great exercise for active recovery. It is sometimes recommended as an exercise option for people with early-stage osteoarthritis.
One study found that joint twists or rotations at the elbow, shoulder, lower back, and knee improved by 30%. The same cannot be said for high-impact exercises like running and plyometrics.
help to relax
There is a mind-body connection with rowing. Although we may find the most relaxing benefits from paddling on the water, we can still achieve some level of this indoors. This comes from the smooth, gliding motion you can create on the ergometer and the repetitive movements that allow your mind to go on autopilot.
Rowing also promotes the release of endorphins, which are those feel-good hormones that reduce stress.
Good for the heart and lungs
As a cardiovascular exercise, rowing strengthens the cardiovascular system, which includes the heart, blood vessels, and blood. This system is responsible for transporting important materials, such as nutrients and oxygen, throughout the body.
Because rowing is such an intense exercise, your heart has to work hard to transport more blood to your body. This can improve the strength of the heart. It may be beneficial for those who have or may be at risk for heart problems.
Build power and stamina
Rowing’s combination of strengthening and cardio will help build both power and endurance.
Power is the ability to exert maximal force in a very short period of time: jump, accelerate into a sprint, or hit a punching bag or baseball.
If we row correctly, we will use the leg muscles to push the body backwards and the arm muscles to row, which require power. Endurance is the body’s ability to sustain an activity, such as rowing, for an extended period of time. Rowing tests both forms of endurance: cardiovascular and muscular.
Is efficient
Even if we are short on time, rowing can help you achieve your goals. Since it’s a full-body workout, you’ll work all the major muscle groups and get a cardio and strength workout.
Additionally, short bursts of intense exercise, such as high-intensity interval training (HIIT), are known to increase cardiac function and excess post-exercise oxygen consumption. In other words, you’ll burn more calories after the workout is over.
Alternative to the treadmill or elliptical
When it comes to exercise machines in the gym, we may at first overlook the rowing machine. However, this may change once you compare it to other exercise machines, such as the treadmill, bike, and elliptical.
For example, the treadmill focuses primarily on the lower body, while the ergometer provides a full-body workout. While the rowing machine and elliptical crosstrainer work the upper and lower half of the body, the rowing machine requires more effort in the upper body and abs with each stroke.
can be used at home
A treadmill or weight rack setup can take up quite a bit of space in a home gym, especially if the living room is lit as a workout space. Also, if we live in a flat or apartment with neighbors below us, a rowing machine is much quieter than a treadmill. Rowing machines also tend to be more affordable than treadmills.
Many paddles fold up so you can store them away when not in use, which is a huge plus.