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Increase the intensity with this 20-minute rowing training



If you're in the gym looking for complete training but little time, head to the rowing machines. They strengthen the muscles all over the body and increase your cardiovascular fitness to boot. If you accelerate the tempo, you do not need time to exhaust yourself completely with a rowing machine, burning a proverbial amount of calories.

If you're looking for top-notch rowing training that's right for your lunch break, try this session of former British rower Morgan Hellen. Hellen is also the founder of the App Rowith, which is packed with audio-guided rowing lessons led by the most famous athletes, including the mighty Olympian Steve Redgrave.

Pro Tips To Nail Your Rowing Technique

Before We Read More About Training It's worth reading these formular tips from Hellen. How often do you hear a Team GB rower explaining how to row properly?

"The launch ̵

1; also known as catch – and the goal are key positions and something to practice before you strike," says Hellen.

"When catching, you should compress your legs with vertical shins [knees bent, bum to heels] have a straight back, lean forward slightly (about 15 °) and stretch your arms straight forward at chest height, lowering your shoulders and relaxing. You should keep the grip under your thumb, with your fingers up and your little fingers hanging down almost at each end.

"In the end you should stretch your legs with flat knees and have a straight back that inclines slightly back – again about 15 ° – and arms bent at the elbow with flat wrists. The grip should be just below your chest, and the hand posture should remain the same throughout the stroke.

"Starting from the detent, you should press your knees flat and keep your arms straight and your body slightly forward. Swing your body back and then pull with your arms, bringing your thumbs to your chest. Each of these levels overlap slightly, but should remain mostly separated in an infinite loop. To return to the catch, do the same in reverse order.

Rowing machine training

The intervals become shorter as you go through this training, but the intensity gets higher. You'll judge the intensity by beating frequency (beats per minute or SPM), but it's important to make sure your strokes are still of high quality. So think of Hellen's Guide to Good Rowing.

The more strokes you make, the faster you will drive, but not if you compromise the stroke length or release the pressure, "says Hellen. "The beat rate should increase with the intensity of the workout. Try about 20 SPM for longer low intensity workouts and about 30 SPM for shorter, higher intensity workouts.

Regarding the damper setting of the rowing machine, Hellen recommends 4-6 as the most realistic representation of what it is like on the water.

After warming up on the rowing machine, try this 20-minute workout and then warm up.

Interval 1

Time 5min SPM 22 Pause 1 minute

Interval 2

Time 4 minutes SPM 24 Pause 1 minute

Interval 3

Time [1945900 SPM 26 Pause 1 minute

Interval 4

Time 2 minutes SPM 28 Pause 1 minute

Interval

Time 1 minute SPM 30 Pause 1 minute


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