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How to use a rowing machine in 6 simple steps




The rowing machine is no longer just a weird machine collecting dust in the corner of your gym. Thanks to CrossFit and training studios that use either the simple rowing machine or the ergometer, they are becoming increasingly popular. And for good reason – an hour on the machine can burn up to a whopping 800 calories.

Plus: "It needs almost all the muscles in our body, so it's really one of the most effective workouts," Annie Mulgrew, program director at CityRow, a rowing studio in New York City.

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but unlike jumping on a treadmill or turning around on a stationary bike Some additional skills are needed to use a rowing machine. So Mulgrew broke the rowing stroke to help you become the expert on your gym ̵

1; and maybe even let you on the water. Remember when we go through the stroke step by step, "she says.

Let Your Feet Engage

Begin by placing your feet in the upholstery The strap should sit

Handhold [19659006] This is the starting point for your stroke known as catching (because when you're rowing in a boat, this is the moment your blade goes into the water.) Bring your knees up and grab the Handlebar at the front of the machine.Your upper body should only be slightly tilted forward over the legs, but focus on keeping the spine straight with good posture.

Tip: Imagine There is a steel rod that extends from your butt across your head, and the spine actually bends forward at each point of the stroke.

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Start with your legs

This is where #legscorearms comes into play. Slide the footplate away from the leg muscles using your thigh muscles.

Tip: Most people think rowing usually uses the arm muscles, but that's a total mistake! It consists of 60% legs, 20% core and 20% with arms and shoulders. So concentrate on your legs as you release yourself from the clasp.

                      

Pair Your Core

Concentrate on your muscles and begin leaning backwards at a 45-degree angle. When you are almost at that angle, pull the handlebar back in your direction and lightly bounce (lightly!) Around the underside of your sports bra.

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Let your shoulders work

Now you are in the so-called finish. Keep your shoulder blades together and really think about how your core muscles hold your body at that slight angle.

                        
                          
                      
                      

Reversing the motion

Then, essentially, you return this motion to the stop. First, extend your arms and pull your upper body forward while bending your knees and bring your legs up into the machine. And that's a full blow!

Tip: Try not to move on the seat – you start to turn in the wrong direction – think of your butt stuck to this plastic.

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