When training with the rowing machine, you train your entire body, provided that you perform the exercise correctly. The rowing machine is also called rowing ergometer and with this fitness equipment you simulate the movements in a rowing boat, whereby it is an endurance and strength training. In the meantime, the rowing machine can be found more and more in gyms, which makes this training excellent for athletes who want to train their endurance and strength.
Even though it is a whole body workout, the training on the rowing machine mainly trains the arms, legs and upper body and at the same time strengthens the back muscles. Certainly, this type of training is a little unusual, but nevertheless, a rowing machine is also very suitable if you want to lose weight.
The most important tips for training with the rowing machine
For training with the rowing machine, sit on the seat in the starting position and keep your back straight. The shoulders can be taken slightly backwards, so that they are slightly behind the hips. The pull bar of the rowing machine should be below the chest and the elbows close to the body. Then place the feet on the footrest provided in front of it and look straight ahead.
When training with the rowing machine, a distinction is made between two phases, the recovery phase and the pulling phase, both of which should merge seamlessly. It is important to make sure that the recovery phase is about twice as long as the pull phase.
The two phases on the rowing machine
- The pull phase: During the pull phase the legs are stretched. This exercise on the rowing machine can be performed very vigorously and very quickly, but you should always make sure that it is not too jerky. During this movement sequence, you should also make sure that you do not push the legs through too much, because otherwise the knee joints will be too heavily loaded. The arms are still stretched at the beginning and at the moment when the legs are stretched, a tension builds up, which can be intensified by bending the upper body evenly into the back position at the end of the leg stretching phase. This involves bringing the shoulders back and the arms in the direction of the body. An important tip for training with the rowing machine: It must always be ensured that you do not lean back too far!The pull bar of the rowing machine should only be pulled back as far as below the ribcage. Care must be taken that the elbows are not too far out. They should always be backwards during this phase. The pull phase is now followed by the recovery phase. During this phase, you return to the starting position.
- The recovery phase: In this phase of training with the rowing machine, the arms are stretched again and the shoulders move to just before the hips. During this phase, the body returns from the reclined position to the upright position and moves very slightly to a forward-leaning upper body position. Care should be taken to complete the movement from the abdominal muscles and hips. Meanwhile, the legs still remain extended. Now slowly slide the hips and knees forward evenly to the starting position. Another important tip for training on the rowing machine: the knees should never be bent too far - over 90 degrees. Both phases should always merge harmoniously during training on the rowing machine!
More tips for training on the rowing machine
In the heat of the moment when training on the rowing machine, however, mistakes do happen, with the most common being the swerving of the body backwards when it comes to the end of the pull phase. This deflection of the exercise on the rowing machine reduces the force that needs to be applied to train the target muscles and as a result, the desired training effect is not achieved. In addition, hunchback or vulture neck can also be observed due to the lack of body tension. This can lead to an injury in the upper back. These mistakes can be avoided if the back is stretched throughout the entire training session on the rowing machine!
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Editorial fitnessmarkt.de (EA)
Published on: 27 November 2014