The rower is a great piece of exercise equipment to work on your endurance and overall fitness. Unlike many other devices that are used for endurance training, but only strain the lower body, the indoor rower uses far more muscles. In addition, it is also suitable for gaining strength with an appropriately heavy pull. The movement sequence is also demanding in terms of coordination. However, it can be problematic for your health if the exercise is not performed correctly. In this case, the indoor rower poses a number of risks.
What are the most common mistakes when training on the indoor rower?
The posture of the upper body is problematic for many exercisers. A straight, upright posture is essential for performing the workout. However, many exercisers tend to move backwards as they approach the back end of the movement. On the one hand, this causes the back to take over the work of the arm muscles, but on the other hand, the strain on the lower back is worse. The muscles of the back can become tense, and if the posture is slack at the same time, it can even strain the intervertebral discs.
How do you train correctly on the indoor rower?
The second major source of error when training with the indoor rower is insufficient body tension. In addition to evasive movements, too little body tension also increases the risk of injury. This results in a hunchback and unnecessary pressure on the intervertebral discs. In the long run, the intervertebral discs have to bear more and more load, which can even lead to a herniated disc in the long run. A head that hangs limply forward is also counterproductive during training. This causes a lifting effect on the upper vertebrae and can lead to back pain. Apart from a consistently straight upper body and a neutral head position, an appropriate basic tension should be maintained during every phase of the exercise.
The best indoor rowers at a glance
| concept2 | Matrix | Assault | Stairmaster | |
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| Reviews | 5 stars | none yet | none yet | none yet |
| Target group | Pro/Studios | Advanced/Studios | Beginner/Advanced | Studios |
| Special feature | Available with high legs | Space-saving, vertical storage, transport wheels |
4-way levelling/ stabilization system |
Perfect for HIIT |
| Resistance | Air resistance | Induction brake | Air Resistance | Air Resistance |
| Connectivity | Yes | not specified | not specified | Yes |
| Price | from 1.050 € | on request | from 1.350 € | from 1.400 € |
Rowing on the machine without typical mistakes: a rewarding training
The correct execution is enormously important when rowing on the machine. If in doubt, ask a trainer for advice, otherwise there is a risk of tension, pain and the aforementioned damage to the intervertebral discs, especially in the thoracic and lumbar regions. However, the work and concentration on the correct movement sequence is worthwhile: those who train regularly on the indoor rower develop stable back muscles, the accompanying upright posture, as well as strong arms and legs.
Find your indoor rower now at an unbeatable price!
Editors fitnessmarkt.de (DG)
Picture credits: Waterrower
Published on: 22 May 2015