Many people know something about fitness equipment, and everyone knows about the rowing machine. The rowing machine is a famous fitness equipment, and if you use the rowing machine to exercise, it also has a very good exercise effect. What about the rowing machine? I believe someone still knows how to exercise. So, what is a rowing machine workout? What are the benefits of rowing machines? Let’s take a look below.
Exercise method of rowing machine
Preparation position: Relax your shoulders and relax your arms. Find a comfortable knee-flexion angle for your legs, and make sure your calves (tibia) and the slide rail (seat) are vertical.
Pulling on the rowing machine: kick the legs with explosive force, move the torso backward, and pull the paddle with the arms to the lower edge of the ribs. At the end, you should ensure that the body leans slightly backward, about 10 degrees. During the process of pulling the paddle, the force exerted by the legs on the pedals should be the main source of power. The quadriceps should be the main part of the force (exercise) and should account for 60%. The trunk and hand force each account for 20%. . Thighs when done correctly.
Returning the rowing machine paddle: Return the arms first, wait until the arms reach above the knees, bend the knees, and drive the seat back to the ready state. There is basically no force during the adjustment process.
Benefits of rowing machines
1. Lose weight
Many people expressed doubts about the rowing machine’s ability to lose weight. They folded their arms and said: Humph, it’s ridiculous to want to lose weight with a sitting exercise machine! Guys, this is absolutely true. The American College of Sports Medicine points out that if you want to achieve weight loss, you must row for 60 to 90 minutes every day. And the longer you exercise, the more calories you burn, and the fat on your body will fall off.
Foreign scholars pointed out that if your weight is 56kg, you can burn 510 calories per hour by rowing. The larger your weight base, the higher the calories you consume. In addition, you can also try high-intensity interval training, increasing resistance in a short period of time or rowing quickly to achieve rapid fat loss.
Of course, no matter what kind of exercise you do, don’t overdo it, and the same goes for the rowing machine. When you have insomnia, joint pain, or even slight heart discomfort, you should take a break, because you have been overtrained!
2. Exercise cardiopulmonary function
In fact, aerobic exercise such as swimming, cycling, rowing, etc. can exercise cardiopulmonary function by increasing the heart rate and maintaining a highFrequent heartbeat strengthens the heart and lungs.
Although the rowing machine is a great aerobic exercise, many people don't know how to get and maintain their heart rate. In fact, as long as you lower your resistance to a relatively low level, and then start rowing at a high frequency for a long time, it won't take long for you to find that your little heart is beating non-stop, and you will enter the stage of active rowing. oxygen status. Moreover, the rowing machine will mobilize most of the muscle groups in your body during exercise, and it can also help increase your heart rate!
3. Exercise muscles
The rowing machine will use 84% of the muscles in your body during exercise. This is something that experienced rowing machine players all know! Each cycle uses your legs and buttocks, in addition to using your upper body muscles to help strengthen your back, shoulder and arm muscles. Through short-term high-explosive rowing, you can also exercise muscle endurance and explosive power. The rowing machine is simply a versatile exercise equipment!
4. Reduce stress
Many friends around me have said that they are afraid of the big guys in the gym and dare not go to the gym to exercise (friends, are you sure this is not an excuse you made for yourself?). At this time, the rowing machine becomes your best choice. Buy one and put it at home. While rowing, you can watch Korean dramas and watch Obama enjoy yourself. If you choose a smart rowing machine, you can also have a real-life on-water rowing experience.
In addition, when you feel that you are bound by pressure, rowing a few times and then roaring along with the rhythm of rowing is also a good way to relieve stress. Moreover, exercise can stimulate the nerves in the brain, increase the secretion of amine polyphenols, help you release stress, and make you a little happier.