[Where to exercise the rowing machine] How to use the rowing machine and its effect Which is the best rowing machine
The rowing machine is also called the rowing machine. It is a kind of equipment that simulates rowing exercise, which has a good effect on the muscle enhancement of legs, waist, upper limbs, chest and back. The rowing machine exercise is a smooth, fun and challenging fitness exercise. Each stroke, the upper limbs, lower limbs, waist and abdomen, and back will complete a complete contraction and extension in the process, which can achieve a whole-body muscle exercise effect. Especially for people with a lot of fat in the waist, abdomen and upper arms, the rowing machine exercise will bring you unexpected body sculpting effects.
Exercise part: The exerciser sits on a sliding bench with bent legs, exerts force on both hands and feet at the same time, straightens the legs and leans back at the waist, and draws back with both arms to the sides, simulating rowing.
How to use the rowing machine and its effects
The rowing machine is a fitness exercise designed to exercise some muscles of the human body, especially the muscles of the arms, back and abdomen The device can effectively reduce excess fat in the abdomen, back and arms, and achieve the purpose of weight loss and bodybuilding.
The rowing action cycle is entering the water, pulling the paddle, exiting the water and returning the paddle. If you use the rowing machine in the early stage, you can start practicing from the watering action, and slowly practice from the decomposition action to form a continuous action. The following rowing action is simply divided into four stages:
1. Entering the water stage
Torso: fixed and maintained in the return stage to complete the forward lean angle.
Upper body: shoulders relaxed, arms relaxed and straight.
Lower limbs: The knee flexion angle that is conscious and comfortable for the individual, about the calf (shinbone) and the slide rail are vertical.
2. Paddle-pulling stage
Torso: The expansion of the body angle is to complete the paddle-pulling action with the upper limbs when the lower limbs are about to complete the kicking.
Upper limbs: The support of the hand is very important in the early stage of oars. Although it is not the main source of power, the closer the water is to the stage, the flexion of the hand and the use of the back muscles are backward, and the combined force of the two becomes more important.
Lower limbs: The force exerted by the legs on the pedals is the first to start and the most important source of power in the oars. Therefore, using the strength of the thigh (the quadriceps is the most important) to extend the angle of the knee joint quickly will be the key to determining each stroke.
3. Water exit stage
Torso: Moderate back.
Upper Body: Pull the grips under the ribs.
Lower Body: Legs are fully extended.
4. Back-propeller stage
Torso: lean forward moderately in the direction of the blade fan.
Upper Body: Relax the shoulders and gradually straighten the arms.
Lower limbs: When the body is leaning forward and the arms are relaxed and straight, the legs will slowly bend the knees.
Which is the best rowing machine
Single-track rowing machine: The handle arm is connected with the seat rail. Most of this type can be folded, light and easy to store.
Dual-rail rowing machine: Features double paddles for 360-degree chest expansion. Many enthusiasts of rowing feel that this model can change more patterns and exercise more muscles. At the same time, it also has the advantage of being foldable.
Multifunctional rowing machine: Generally speaking, this is the most suitable rowing machine for women. It has three functions: it can ride a bicycle, but unlike an exercise bike, the body needs to lie down; it can also do sit ups Sitting, contracting the abdomen, the main function is rowing, which can strengthen the arm muscles.
Rocking Boat Rower: For women who like to enjoy being on the water, this model will meet their needs. The advantage is that it can operate wave motion, the disadvantage is that the paddle can only swing forward and backward, and cannot rotate 360 degrees.
Butterfly all-round rowing machine: a rowing machine suitable for men, all exercises need to be performed lying down, one exercise can exercise arm strength, foot strength, and abdominal muscles at the same time.
Selection criteria for rowing machines
Consumers who have no experience in purchasing are often faced with a dazzling array of models, and it is often difficult to choose. It is recommended that you choose the oil-pressure type propeller, which can be used more freely; avoid choosing the spring type, so as not to hit yourself when it rebounds. In terms of materials, aluminum alloy and stainless steel are ideal, which are light and not easy to deform and rust. And the cheaper electroplated iron, although it is relatively cheap, but over time, the surface layer is prone to chemical changes, and becomes mottled and very ugly.
Sometimes, inexpensive products, while good looking, are not durable; parts tend to come loose and joints are not tight. Buying such a product not only loses money, but also the pleasure of boating. Therefore, when purchasing, choose a firm slide rail, lined seat cushion, silent sliding, and exquisite foot strap (the function of the foot strap is to fix the foot on the pedal, which is convenient for output). Ask your boss to teach you how to use resistance adjustment and other devices. If the operation is not easy or too complicated, don’t buy it.
Precision bearings for smooth and silent sliding. Whether the product is exquisite or not can be clearly seen from the appearance. In addition, the grip is also very important, too hard grip will hinder the operation, it is better to choose a softer grip.
