The correct action of the rowing machine

Rowing machine is a simulation of rowing exercise fitness equipment, to the human legs, waist, upper limbs, chest, back and other parts of the muscle has a relatively good exercise effect, but this is in the correct use of the premise of the rowing machine, the following to see how the use of the rowing machine is it.

Warm up before exercise

Before using the rower exercise, be sure to warm up, all parts of the body can be more quickly into the state of exercise. Such as jogging, high leg raising, leg swinging, stretching, etc., time in 5-10 minutes, so that the body can be slightly warmed up.

Preparation before exercise

1, the foot is placed on the pedal, tied with a belt to ensure that it will not move freely. Be careful not to go barefoot, that is easy to exercise in the occurrence of pain on the soles of the feet. 2, hold the handle tightly, but do not live too tight, that will be easy to make the small arms more quickly fatigue.

The correct posture when exercising

1, when you start using the rower, knees like chest bend, the upper body slightly tilted forward, to lift the head and chest, not hunched over. 2, and then start stirring hard, so that the legs straight, with the contraction of the latissimus dorsi muscle to pull the handle to the upper abdomen. When the legs are completely straight, the body is tilted backward to achieve the best results. But do not tilt too much, that will easily lead to back muscle strain, tilt 11 degrees or so. 3, finally, straighten the arms, bend the knees, the body moved forward, back to the beginning of the state.

The four stages of exercise

Rowing machine use in addition to mastering the basic exercise posture, rowing machine action can also be divided into: into the water, pull the oar, out of the water and back to the oar four stages.

Entering the water stage

Torso: Fix and maintain the angle of forward lean in the return phase. Upper limbs: relax and straighten the arms and relax the shoulders. Lower limbs: Bend the knee at a comfortable angle for the individual, about the lower leg (shin) and the slide to become vertical.

Paddle pulling stage

Torso: The body angle of unfolding is waiting for the leg stirrup action is almost finished, and the upper limbs together to complete the paddle pulling action. Upper limbs: At the beginning of the paddle pulling stage, the support role of the arms is more important, although it is not the main source of power, but the closer to the water stage, the more the hands show the bending and the use of the back muscles backwards, the combined force of the two is more important. Lower limbs: the foot to the pedal force, is the first to start in the pulling pulp, is also the most important source of power, so the rapid use of thigh power to extend the angle of the knee joint, is to determine the key to each pulp.

Out of the water phase

Torso: moderate backward lean. Upper body: Pull the grip to the bottom of the rib cage. Lower limbs: Legs fully extended.

Return to paddle phase

Torso: Lean moderately forward toward the blade fan. Upper limbs: Relaxed shoulders and gradually straightened arms. Lower limbs: When the body completes the forward lean and the arms are relaxed and straightened, the legs are then slowly bent at the knees.

Each exercise at least 30 minutes

Rowing machine exercise want to receive exercise effect, you need to ensure that each exercise time at least 30 minutes. At the beginning of the exercise can be done with medium resistance 4-6 sets. Each group of 10 minutes of exercise, with 2-3 minutes of rest in between. This way the heart rate does not go all the way down and you can always be ready to increase the intensity.

Notes on the use of the rowing machine

1, if the back itself has problems, before using the rowing machine, it is recommended to consult a doctor. 2、Make the elbow can be close to the body, can make the arm strength of the effect is better. 3, the use of the process, the back to keep stop, rowing when using the waist and back power, easy to lead to the emergence of sports injuries.