The rowing machine exercise is a very efficient aerobic exercise that involves about 80% of the muscles of the whole body. Main muscles used: Leg muscles: quadriceps, hamstrings, gluteus maximus, calf muscles (maybe) Back core muscles: latissimus dorsi, teres major, rhomboid, trapezius, quadratus lumborum , erector spinae, and other arms: biceps, etc.
the whole process:
Start of the rowing machine :
Kickoff: The gluteal muscles involved include the quadriceps, hamstrings, gluteus maximus, calf muscles, soleus, and gastrocnemius. The deep muscles of the trunk are all involved to maintain stability, including the erector spinae, rhomboids, traps, quadratus lumborum, and shoulder deltoid.
Lean back: quadratus lumborum, erector spinae, and other lumbar muscles, as well as gluteus maximus and hamstrings.
Pulling paddle: Latissimus dorsi, teres major, rhomboids, trapezius, and other back muscles and arm muscles such as biceps are involved.
Return:
Backhand: Shoulder deltoid, arm triceps
Forward Lean: Hip Flexors Abs
Back leg: hamstrings soleus iliopsoas
Summarize the exercise of the rowing machine
1. The rowing machine can train 80% of the muscles of the body Core muscles: rectus abdominis, external obliques, internal obliques, internal obliques, transverse abdominis Legs: quadriceps, hamstrings, adductors, Gluteus maximus, abductors, calf muscles (soleus and gastrocnemius) Back: rhomboids, latissimus dorsi, teres major, trapezius, scapula muscle
2. Lose weight, rowing machine exercise endurance, and cardio-respiratory capacity through different programs.
Easy exercise for beginners: It is the most friendly for beginners, lays the foundation, and has the least chance of injury. It is especially suitable for friends who lose weight: try to draw the line for as long as possible, at least 40 minutes.
Low paddle frequency, 16-20 is appropriate. Adjust 60%-70% of the heart rate, you can chat normally while practicing. It is not necessary to have multiple pieces of strength, and the movements must be standard.
Record mileage and calorie data; if your physical condition is not enough to support continuous training for more than 40 minutes, you can use the method of easy strokes, practice for a while, rest for a while, and gradually repeat the middle-distance strokes to convert speed ability into speed endurance.
Generally, the unit is 1000m, 2000m, or 5000m, and the number of rowing is performed multiple times and multiple sets, with appropriate rest between sets. For example, if the target 5000m score goes into 20 minutes (2:00/500m), at least 6*1000m or 3*2000m should be rowed, the pace is slightly faster than 2:00/500m, and there should be proper rest between sets. The advantage of this kind of training is that it can not only exercise speed endurance but also relatively maintain technical movements without deformation, ensure the quality of training and prevent injuries.
Interval training maximizes your cardio-respiratory fitness and builds speed capabilities. But it’s not friendly to beginners, you should set training goals step by step, or use a heart rate belt to monitor your maximum heart rate.
Configurable items: #8*500m, rest 1min, 8 sets of 500m training, 1-minute rest between sets#8*1’40”, rest 20″, 8 sets of 1 minute 40 seconds of training, 20 seconds rest between sets#8 *15cal, rest 1min, 8 sets of 15-calorie training, 1-minute rest between sets. On the basis of ensuring standardized technical movements, increase the paddle frequency as much as possible.
Finally, the most intense anaerobic threshold training: through heart rate monitoring, keep the heart rate at around 85% HRmax, as long as possible, a good endurance athlete can use this heart rate to train for more than 100 minutes.
This training method is not suitable for ordinary trainers. It is mainly used for breaking through their own limits with athletes. The body consumes a lot and the recovery time is long. It is recommended to take 1-2 times a month.
Written by: FUJIREJA GROUP
The Exporter and Manufacturer of Fitness Equipments since 2003
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