The rowing machine is a cardio all-rounder : The ideal
endurance exercise to build muscles, melt fat and improve general fitness. And
yet the rowing machine is often forgotten and underestimated. Most people in
the gym tend to prefer the treadmill , stepper or bike . We are of the opinion
that this has to change and would like to give the rowing machine the space it
deserves - and at the very front. There are many reasons for this, the fact
that the rowing machine burns the most calories in the shortest period of time
and what feels like the least amount of effort.
It doesn't surprise us if you're one of those people who
hasn't paid much attention to the rowing machine. Mostly it stands abandoned
somewhere in a corner, like a forgotten Christmas tree in January. That doesn't
exactly make you want to try them out. Second, you may just not know how to use
them properly. It's time to change that. We'll explain to you why you should
give the rowing machine a chance and how to properly train on it.
The rowing machine can do that
1. Extensive
full-body workout : In order to perform a full row stroke, you
have to activate both the lower and upper body. Anyone who has ever trained on
the rowing machine knows that you really work up a sweat.
2. Better
results in less time : When used correctly, the rowing machine is
the ideal cardio exercise for anyone who wants to work on their endurance but
is short on time. Rowing uses both the aerobic (continuous movements that
improve the body's use of oxygen) and anaerobic (explosive movements that build
muscles) systems. This means that your entire body is working continuously.
This leads to a faster pulse rate and thus more effective training.
3. Several muscle groups are used at the same time : A
full 80% of your muscle mass from nine different muscle groups is activated
when you jump on the rowing machine. First the legs are activated, then the arms
and trunk.
4. Rowing
burns calories and melts fat : According to Harvard University , a
person weighing 83kg can burn 377 calories in just 30 minutes of intense
rowing. Do we have to say anything else?
5. Low-impact
and easy on the joints : You row while sitting and, in contrast to
high-impact sports where you run and jump, the movements you perform while
rowing are easy on the joints.
But how do I train properly on the rowing machine?
Care, control and correct execution are extremely important
when exercising on the rowing machine if you want to achieve optimal results.
How to get the most out for your training:
Starting
position
1.Fix your feet on the stretcher boards provided so that
they don't slide back and forth.
2.Grasp the
handles: in the top handle and pull them back as you slide the
seat in the way to the end of the machine.
3.Keep your
legs straight: but don't straighten your knees all the way. Lean
back slightly and then pull your hands up to your chest so the handles are just
below your chest. Your elbows point down and are close to your body. This is
both the start and the end position of every rowing movement.
The punch
4.Extend your
arms again: making sure that your back is straight, your shoulders
are pointing back, and your abs are tight. Bend your body forward slightly and
push it back to the other end of the rowing machine by bending your knees.
The thrust
5.To push
yourself back: first push
yourself off with your feet. The arms remain stretched out and the body is bent
slightly forward. When your legs are fully extended, you lean back slightly
with your upper body. Now pull the handles towards you so that they touch your
chest. The first stroke is done and you are back in the starting position .
Rowing machine to
warm up
Whatever workout is on your training plan today, rowing is
perfect as a warm-up. Are you going to go running? Rowing stimulates the blood
circulation so that you can start running immediately afterwards. Is it your
turn to do strength training today? Rowing ideally prepares the muscles for the
more intense stress that follows.
And here's another insider tip: Prepare a playlist that
consists of three songs. During the first song you row in an even and calm
rhythm. For the second and third songs you keep rowing in the same rhythm, but
every time the chorus begins you give it your all until it is over. And then it
really starts
