How to use a rowing machine for exercise?

Rowing machine-one of the most common tools for highly efficient workouts at home. These devices are not occupy unnecessary space in the room and can be used for muscle building and for weight loss. That is why their purchase is resorted to by users of different ages, who set themselves the specific task.

What is a rowing machine?

Devices of this plan allows the most realistic experience the same feelings and the loads that the athlete during rowing boat. Using the device, the user repeats the movements that are made while working the oars.

Some models have functionality that brings the athlete to the real conditions for rowing on the water. First of all, it arms, made in the form of paddles, the fans that create the effect of the wind.

Currently release several variants rowing machines-magnetic, and mechanical. These devices have differences in principle. The functioning of mechanical devices is based on the need to overcome the resistance of the shaft, on which is wound metal wire. In magnetic simulators load electronically regulated, they work silently and smoothly, and therefore are more expensive.

Purpose

What it is advisable to use a rowing machine? What muscles work when it is operating? Nowadays, due to sedentary a sedentary lifestyle, many people suffer from a stooped posture, scoliosis, osteochondrosis. Therefore, the main focus of work here is back training.

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Back Problems, in particular, the stiffness of the intervertebral discs, often cause a decrease in the activity of the brain lead to disturbances of digestion, metabolic processes in the body. Regular workouts on the rowing machine allow to avoid the above troubles, provide an opportunity to get smooth, beautiful posture. And chest due to such studies seems higher, three-dimensional, not to mention the active growth of muscle mass in the shoulder region.

Types

Let's look at what options are rowing machines available to users. Currently, there are the fixtures of the following types:

1. The Amateur rowing machine – used for cardio at home. Such devices are limited in functionality, but is able to meet the needs of people who need to maintain muscle tone, not in an effort to increase outstanding muscle mass.
2. Professional rowing machine – perfect for the fans of fitness, bodybuilding, experienced athletes who require a effective device with numerous settings and modes of operation. Naturally, because such functionality of such models have a high price. Therefore, their purchase seems irrational, if you do not intend to use all the available opportunities to the maximum.

Rowing Device simulator

Because the main purpose of the devices this category is simulated rowing, as the primary mechanism used flywheel, which winds and unwinds the cable with the attached handles. There is also a seat that moves on rails along with the user that makes the procedure a sense of credibility. In the most functional devices the operating parameters of the mechanisms can be regulated by an integrated computer.

However, it is not necessary to purchase expensive appliance. If desired, you can make quite a practical rowing with their hands. It's enough to get the elastic rope to attach to his arm endings and bind the device to a crossbar, such as the gym wall. Also have to worry about finding a good seat and secure foot rest.

Naturally, the assembled rowing machine with your hands won't be as comfortable and practical as a functional fixture are factory assembled. But with the right approach to training the benefits of its use will be less.

Rowing machine-manual

Consider the basic rules that allow to achieve high results during session rowing machine:

1. At the beginning of lessons required warm up of the body, which may consist of simple exercises.
2. During the training it is important to keep your back in a perfectly flat position, keeping the torso angle relative to the floor about 45^O. Only in this case the load will be distributed evenly on all the muscle groups involved.
3. Movement should be performed slowly and smoothly. The main role is played not speed, and the number of repetitions. Thanks to the systematic increase in the latter, in fact, and develops endurance.
4. Using a rowing machine, the main burden shouldto affect buttocks and back muscles, not perenapravit knee joints.
5. It is Desirable to continue the occupation of no more than an hour. To increase the duration of exercise and increase the load gradually.
6. It is Important that the sessions on the rowing machine regularly. To keep the body in good tone it is recommended to train daily at the same time. Thus, the body will quickly get used to the existing loads.

How to increase muscle mass when doing rowing machine?

If the primary use of devices – build muscle, in this case, it is necessary to train not longer than 20-25 minutes. The first step is to pull slowly at the maximum possible resistance, performing about 20 complete movements within the minute. Next is to increase the intensity, up to 80 times.

How to effectively use the rowing machine? What muscles work when you perform approaches? In the case of direct grip arms, when the palm is turned downwards, the main burden will fall on the triceps and back. Hold the levers in position palms up will allow you to upgrade your chest, shoulders and biceps.

The benefits of rowing machines

Fixtures in this category have a whole lot of advantages. The first is to note the optimum value in relation to the quality of study of major groups of muscles.

The foldable design these exercise machines take up little space and can be stored in any free corner. At the same time, their efficiency is much higher compared to training in the same gym.

To Understand how to do rowing machine, capable of even a child. Modern models have a built-in computer systems management functionality that allows you to quickly change the settings under personal needs.

Perhaps the main advantage of rowing machines – the possibility of quick weight loss. For one medium intensity workout, the user loses about 800 calories. Therefore, training on such devices recommend that people who suffer from chronic obesity.

In conclusion

As can be seen, the rowing machine acts as a very effective tool to keep the body in good physical condition. Regular classes with the use of the device contribute to the training of the cardiovascular system, development of proper breathing, active burning of body fat.

Before buying a rowing machine it is necessary to define their personal goals and needs, to soberly assess their financial capabilities. Preference is devices with build quality that will allow you to regularly train their body for at least several years.