A best budget rowing machine after its appearance in gyms is gradually gaining popularity.
The rowing machine is a metal frame with a comfortable seat. The seat can move along the guides back and forth with imitation of the movements of the rower, which is done by pulling the crossbar (handle or oar) onto the cable from the front of the simulator or two side levers.
If you want to buy a rowing machine for home, you will need to know that they come in different types: aerodynamic, magnetic, mechanical.
The functions of rowing simulators depend on all this. And with today's development of the market and technology, they can surprise even professionals. Since rowing movements are simulated during training, you might be surprised to learn that about 75% of all muscles, including the muscles of the chest, back, abdomen, and arms, are involved in these movements.
Therefore, the use of the rowing machine is in many ways:
• Reducing body weight
• Training the cardiovascular system
• Solving problems with the spine
• Creating a muscular relief and maintaining muscle tone
• Indicated for training people who are overweight and do not introduce excessive tension to the knee and hip joints
Before the First Workout ...
But for a beginner, just looking at the rowing machine causes a fright with a lot of questions. How to train on it? Do I work with legs or arms? Why do my shoulders feel pain? And why do my legs keep slipping out of the holding straps? And believe me, you are not alone.
“The most important thing to remember when using a rowing machine is that it’s not about speed but strength,” says Melody Davy, a rowing trainer in New York, USA.
Rowing machine. Three Steps to Perfect Training
1. Training with Isolated Legs
Start by holding the oars (treadmill arms) on outstretched arms, knees bent, weight on the front area of the metatarsal pad (next to the toes). This position is called “catch” (or “catch” in English). With a straight back and abdominal muscles included in the work, we push back, using only the legs.
2. Training with Isolated Hands
After you are accustomed to working with the lower body, let's move on to work with isolated hands. With straight legs, pull the oar to your chest. In this case, bend your elbows in different directions.
Lightly touch the paddle of the body below the chest. Hold the paddle without tension (more on that below) and use the upper back (not the shoulders or biceps) to pull the paddle toward you.
3. Making the Perfect Stroke
Now it's time to combine the two exercises that were before! With a straight back and involved abdominal muscles, the metatarsal anterior platform of the sole of the feet in the belts, they play the role of a support, pushing the lower body first. Then use your upper body to pull the paddle with your hands to your chest. Then release your hands back and bend your knees to return to the starting position.