How to Use A Rowing Machine
Rowing is said to be one of the best total body workouts with one machine, but you have to do it right to avoid injury. Rowing machines, if used right, do very minimal impact on your joints and bones while giving a fluid total body workout. There are 5 steps or phases to remember in order to perform a correct rowing machine workout and are also essential for avoiding unneeded muscle strain or joint trouble. They are as follows:
1) Positioning - Have your heals securely fastened in the footrests with the straps around the foot. Lean forward and grab the grip with your arms straight pointing at the flywheel. With your shins pointing up lean forward until you see that your calves are almost straight up and down (vertical). You want your chin up for maximum air intake.
2) Drive - Keeping the arms and back straight you want to push down on your legs pressing off of the footrests, extending the legs at the same time as slowly bending the arms in and leaning your body backwards slightly. Exhaling while you pull away from the machine. Focus on the muscles in the legs and arms (not the back) to avoid body strain.
3) The Finish Positioning - You want to finish with your legs straight, elbows brought in and the handle grip meeting your abdomen.
4) Recovery - Allow your elbows to slowly straighten and extend your arm forward towards the machine again, while leaning your hip forward, and slowly and fluently you will start to slide forward in your seat as your arms and knees gradually bend. Allowing you and the grips to return to the full upright starting position. Inhaling as you return to the original position.
5) Catch - This is where you are returning to your next stroke. You want to do this much like the initial stroke by extending the arms, with your arms and back straight, you slide forward again until the lower legs are vertical, leaning the body forward slightly you then start your next stroke.
If you use the rowing machine correctly it can be one of the best and most fluent total body workouts available. Just keep your regimen at 10 minutes for the first week and add in time as your strength build up to avoid unneeded body strain. Things to remember when rowing are to follow the guidelines above while keeping your back straight, use a smooth continuous stroke and keep your behind in the seat at all times while never locking your knees. If you follow these instruction you should have no problems getting a total body workout without straining your back or other unnecessary strains. Good luck and happy rowing.
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How to Use a Rowing Machine. A rowing machine provides a cardio workout while adding muscle strength and endurance benefits.
When you use a rowing machine, it is important to be sure that it fits you.
How To Use The Rowing Machine - Free Reprint Article Written By Alan Robinson.
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