Learn how to work all muscle groups in a short amount of time. For this you need a rowing machine. Detailed guidance on the technique of performing the exercise. The rowing exercise has a strong healing effect on the body and is quite popular among girls. To perform it, you must use the appropriate simulator. Thanks to the rowing exercise, you will be able to use a large number of muscles and it is very good for them to complete the warm-up.
How to do the rowing exercise correctly?
Position yourself in the machine, keeping your back upright. In this case, the legs must be firmly resting on the support and bending the legs at the knee joints, tilt the body forward, take the handle of the simulator.
Make sure your back is always perpendicular to the ground. Also, the elbow joints should be slightly bent, as you have to use your hands to pull the handle towards the middle of the body. The movement is considered complete at that moment, the legs are straightened, the body deviated from the vertical by no more than ten degrees, and the handles of the simulator touch the body just below the chest.
Returning to the starting position, bend the knee joints, straighten the arms, and the body tilts forward ten degrees. The essence of this movement is to bend the torso forward and at the same time straighten the arms and legs. The center of gravity should move in a horizontal plane at the moment when the body flexes simultaneously with the knee joints and hips. As you exhale, do a rowing motion, and inhale at a time when the body is fully extended.
Rowing Tips for Athletes
Make sure that your back does not round, and that your knee joints do not come together (do not spread out to the sides). These are two of the most common mistakes athletes make. You should also straighten the chest and all work should be done by the lumbar spine. Raise your head with your forearms in a horizontal plane and slightly lowering your shoulder joints. The legs should move simultaneously with the hands, while the knee joints move only in the horizontal plane. Note that rowing exercise can be very useful for asthma and other diseases associated with poor ventilation of the lungs. It is also often used for stage I hypertension and atherosclerosis.
As we said, exercise allows you to use a large number of muscles in the work and for this reason is energy intensive. It is best done at the very end of the warm-up. The simulator is small and can be installed at home if desired. If you follow the technique of performing the movement, you will be able to actively use not only the muscles of the upper body, but also the hips and buttocks. You can use different types of grips to shift the emphasis. For the development of the triceps and back muscles, it is best to use a straight grip. In turn, using the reverse grip, you can shift the load on the muscles of the back and shoulder girdle, as well as the biceps.
Sometimes girls mistakenly believe that rowing exercise can strongly develop the muscles of the arms and shoulders. But this is guaranteed not to happen, since the load is uniform, distributed between all the muscles involved in the work. To effectively build your back muscles, you should work on the machine for about 40 minutes.
The pace of the movement should be slow and the maximum possible resistance should be used. With the constant use of this movement for a couple of months, you will certainly see progress in muscle development.
For more on how to do the rowing exercise, see this video:
