Many people know that it is easy to calculate rowing athletes against the background of other people by a special article. The beauty of their figure is formed during rowing sessions, which provide an even load on all muscle groups. This effect can be achieved not only as a result of regular visits to the sports section. It is much more convenient to buy a rowing machine and exercise your figure without leaving your home today!
What is a rowing machine?
A rowing machine is a structure consisting of a flywheel and handles, which allows you to make movements that repeat rowing in a boat. Some of the models even have fans that simulate gusts of wind. All this contributes to the maximum proximity to real rowing.
Rowing machines are divided into two types: mechanical and magnetic. Magnetic rowing machines are more modern and expensive models. The load level in them is not affected by mechanical action, it is regulated and set for each "paddle" separately. Among the advantages of this type is the fact that thanks to the electromagnet, its work is carried out smoothly and silently.
Purpose of the rowing machine
There is an opinion that during training on a rowing machine, first of all, the muscles of the arms are strengthened. It's a delusion. All muscles of the shoulder girdle, abdomen, buttocks, legs and back are also involved in the rowing process on the simulator. In this case, the distribution of the load occurs evenly, but this only happens if the movements are performed correctly. For this reason, the start of rowing training should be under the guidance of an instructor.
Another well-known misconception is that rowing machine training is unacceptable for those with spinal conditions. In this case, it is worth remembering that with the correct position of the body, as well as the rigorous technique of performing the swings, the main load falls on the muscles of the shoulder girdle and gluteal muscles. In this case, only a supporting role is assigned to the back muscles, which makes the load on the spine minimal.
Rowing machineThe use of a rowing machine is indispensable not only for training endurance, but also strength. Also, these exercises help to improve coordination of movements. When observing the training of an experienced rower, it seems as if he is making no effort to perform the exercise. But those who decide to try to sit down at the rowing machine and repeat all the movements on their own will find that more coordination is needed here than it seemed.
A rowing machine is also a good option for those looking to lose weight. For one hour of intense training, about 800 kilocalories are "burned". The rowing machine will be useful for people who are moderately obese, they are relatively safe for hypertension. Otherwise, to determine the loads, it is better to heed the advice of a doctor. The rowing machine is included in the group of cardiovascular equipment, since training on it leads to a gradual normalization of the heart rate, and also strengthens the cardiovascular and respiratory systems.
What should you consider when choosing a rowing machine?
Before purchasing the model you like, you need to take a measurement in the room where you plan to install it. Here, in most cases, no difficulties arise, since they are quite compact: the smallest can have dimensions of only 40 × 125 cm.
For amateur use, an ordinary folding rowing machine model, which is designed for an initial load level, will be sufficient. Those who have decided to train seriously or rowing professionally need a more advanced model, which is equipped with a flexible control system and the ability to adjust different levels of loads.
When exercising on a rowing machine, you need to monitor your heart rate. It is very inconvenient to constantly measure yourself. To do this, it is better to choose a model that has a built-in minicomputer. It can measure and store in memory not only the heart rate, but also the duration of the exercise, the value of the distance covered, the calorie consumption, the number and frequency of strokes. For gamblers or those who do not want to row alone, it is better to choose a model equipped with a television system that can turn any person's training into an exciting competition with virtual rivals.
Rowing Tips
At the initial stage of training, it is better to choose an average pace - 20-25 strokes per minute with a power of 100-300 watts;
During training, try to strain the muscles of the buttocks and thighs more, and not the back;
Try to keep your knees relaxed;
Do not lean forward during the stroke;
Row smoothly, without stopping;
If you feel tired, it is best to rest. You can do, for example, three times for 10 minutes with 10-minute breaks, this will be tantamount to one 30-minute lesson.