If you have recently decided to buy a rowing machine for your home fitness, you are probably wondering how to use a rowing machine correctly. The fact that rowing offers both aerobic and anaerobic exercise makes it popular with many people wanting to lose weight and tone up. Here we will look at how to use a rowing machine and help you build up your routine so you can enjoy this great exercise routine.
Rowing machines provide an excellent all-round workout, allowing you to get your cardio vascular and weight training needs met while also building up a solid aerobic capacity. If you use the machine in the correct way, you will find that you can do a lot more than simply row the machine. As well as aerobic conditioning, you will also find strength training exercises which, while not aerobic in nature, can be used to improve your muscle tone. This is how to use a rowing machine correctly and bring about maximum benefit from the equipment.
First of all, when you are learning how to use a rowing machine correctly, you need to warm up before you start. Warm up exercises should always be done on an empty stomach to ensure you get the best benefits from the rowing machine. For this, you should first walk or cycle around a few times on the machine, paying attention to the resistance levels as you go. You may also want to use a stopwatch and time yourself to time yourself. Try to focus mainly on getting used to the level of resistance offered by the machine. Take your time and make sure you are comfortable before adjusting the resistance level.
Next, it is important to identify which muscles you want to target when you row on the rowing machine. There are two parts to this – the upper and lower arm muscles. When using the machine, focus mainly on these muscles as they will provide the most resistance. If your arms are strong, the upper body will be pushed forward and this will work the shoulders and chest muscles. When the legs are pushed back, it will work the lower back muscles.
When you row, do not focus purely on the arms. The torso should be pushed forward as well so that it can create the much needed momentum to move the upper body forward as well. At the same time, the lower back must be kept stiff so that the lower back muscles are kept in line. Finally, take care not to allow the knees to go too far behind the foot as this could cause injury.
Overall, when you are learning how to use a rowing machine correctly, there are three major muscles that you want to target. The back is the main muscle group and the chest is the secondary muscle group. It is important to concentrate on using all of these muscles when you are using the machine. You should never neglect any of these muscles. As with other types of exercises, it is important to warm up and then cool down. Lastly, do not strain your muscles at any cost as even the tiniest strain can result in injury.