Cardio is one of the most popular ways to burn calories, but cycling and treadmills are boring and some people shouldn’t do it at all. In such a situation, you should pay attention to other simulators, one of them is rowing. As you can guess, it imitates the work of an athlete in a boat in the middle of the gym. We understand the pros and cons of such a charge, and we also tell you how to properly work on the shell.
Physical Trainer Mriya Resort & SPA
“This is one of the most functional simulators, since several muscle groups are included in the work at once. It will help to burn the maximum amount of energy in a short period of time.
The benefits of the simulator
Training will improve blood circulation and improve the work of the cardiovascular system, the metabolism will also speed up, and the muscular corset will strengthen. But the main advantage of rowing over other simulators is the development of the muscles of the back, shoulder girdle and abdominal muscles, while there is no strong impact on the knees and ankles and, as a result, the risk of injury is reduced. injuries.
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During training, the following muscles are involved:
wrist extensors and flexors; triceps and biceps of the arms; deltoid muscles of the shoulders and forearm; rhomboid and trapezius muscles of the back; latissimus dorsi; pectoralis major muscles; abdominal muscles; femoral biceps; gluteus maximus muscle; quadriceps of the thighs; calf muscles.
The rowing machine provides aerobic and anaerobic exercise, which allows you not only to burn calories, but also to strengthen the muscle corset. Speaking of energy consumption: an hour of intense work can burn up to 800 kcal, which means that rowing will be a great help to lose weight.
These workouts build stamina. The muscles are constantly in a tense state. After regular practice, you will notice how everyday tasks become easier to perform.
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Who is the rowing machine suitable for?
There is an opinion that the rowing machine is mainly useful for men, but this is not true. It has been shown that the distribution of the load on the upper and lower parts of the body is uniform, which allows us to conclude that classes on it are suitable for everyone, regardless of gender, physique and level of fitness.
Often training with this equipment is used in rehabilitation after injuries – this is due to the protective effect on the joints. For the same reason, the simulator is suitable for people with a lot of weight and joint problems.
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Cons of the simulator
For some athletes, the simulator may not be suitable, since it combines strength and cardio. If you’re only interested in aerobic exercise, you’re better off choosing something else. Also, due to the complex effect on the whole body, the load on the legs is reduced, which can become a disadvantage. For those who want to exercise this particular area, an ellipse or treadmill is more suitable.
For those who want to buy a simulator at home, its dimensions can become a problem, not every house or apartment has enough space for such equipment. Yes, and its cost can hit the pocket.
You can learn about cardio training on an ellipse in the material:
What is an ellipse and how to train on it to lose weight?
contraindications
High blood pressure (hypertension). Acute form of sciatica, osteochondrosis and scoliosis. Diseases of the internal organs. Menstruation. Cold symptoms, fever. Injuries, including sprains and bruises.
Pay close attention to the list of restrictions, you may need to consult a specialist before starting training. Remember that sports must be safe first and foremost. If you understand that the simulator suits you, then you need to learn the correct execution technique.
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How to practice?
The rowing machine involves complete concentration on each movement. Don’t rush or make sudden, unsynchronized movements. Inertial work is impossible here, so you should not be distracted during training. Carefully follow the execution technique, you will avoid injuries and get the desired result.
execution technique
Sit on the simulator, feet resting on the base, legs bent. Extend your arms and hold the handle firmly. The back is straight, the body leans slightly forward, the shoulders are directed inward. As close as possible to you. Connect your back. and abs to work. Make sure your back is not rounded, but your shoulders are directed forward at the starting position and straighten at the end point. At the extreme point, the body is slightly tilted back. Return to the starting position by bending your knees and pointing your body forward.
You can learn more about the execution technique from the video.
Types of work in the simulator
short stroke It was his technique that was described above, in this case, the amplitude of movement at the end point is small, the body is only slightly deviated back, keeping the back straight at the end point. Here the main focus is on the arms and chest.
Long stroke. In this variation, at the end point, you should lean back to your full range, but don’t round your back. This is where the back muscles will be most involved.
A suitable time for working on a rowing machine is 10-60 minutes, and you need to repeat classes three to four times a week, then the result will not be long in coming. Grab a bottle of water, a towel, a good mood, and start a workout that will make your body look better and healthier.
Here’s the link for more details on the crossover:
Crossover is a miracle simulator in which you can train almost everything
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