Rowing machine

Rowing machine, also called rowing machine, is a kind of equipment that imitates rowing. It has a good effect on strengthening the muscles of the legs, waist, upper limbs, chest and back. Especially for people with a lot of fat on the waist, abdomen and upper arms, rowing machine exercise will bring you unexpected body shaping effects.

Sports characteristics: Every flexion and extension of the body and every stroke of the arm when rowing. Approximately 90% of the extensor muscles are involved in exercise. Therefore, it really benefits a lot for the extensors that don't usually participate in any movements. You can exercise these "lazy" muscles. Rowing action has a significant effect on exercising the back muscles, allowing the back to get the maximum range of motion in the body forward and backward extension, while effectively moving the joints of the spine. Not only strengthens the elasticity, but also increases the toughness.

Use methods to imitate rowing actions (into the water, pull the oar, exit the water and return the oar) to stop periodic pedaling and pulling on the equipment.

Advantages: Start more extensors to stop exercise; it can effectively reduce excess fat in the abdomen, back and upper limbs.

Lack takes up more space; intensity cannot be adjusted at will.

It is suitable for people who have less daily activities, especially beneficial to middle-aged and elderly people.

Recommended prescription If the purpose of exercise is to reduce weight, the strength of the handle should be adjusted to medium to low intensity, and each rowing time should not be less than 30 minutes, with a short break in between. If the intensity is adjusted to a medium intensity, muscle strength can be exercised, and at the same time, the panic of the back muscles can be obviously relieved, and it can assist in the treatment of old or new injuries. If you adjust to the maximum intensity, you can get the effect of back muscles. Pay attention to the breathing coordination during exercise (exhale when leaning forward, and inhale when leaning backward). Make a group every 3 times, rest for 3 minutes between groups, and do 4 to 5 groups in total.

Points to Note When practicing "rowing", pay attention to the connectivity of the action, and do not show a pause in every stepping action. The movement during the stroke must be in place. If the amplitude is too small, the muscles involved in the movement will not be able to fully stretch and contract. Stay within your means to avoid muscle strain.

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