Rowing exercise is similar to rowing on an oar. Rowing allows you to exercise many muscles in the body and increase your heart rate. In the long term, you may notice an increase in muscle mass in these different parts of the body: legs, arms, back, and buttocks.
In the gym, this device is usually used for a few minutes to warm up the muscles before a training session. However, if you want to burn a lot of calories, rowing is a great option. In fact, it allows you to burn up to 650 calories (kcal) per hour. The advantage over other cardio exercises like the treadmill or cycling is that they also work the upper body.
In terms of price, you can count on €300 for entry-level rowing machine models from Decathlon, around €1,000 for the very popular Concept 2 model, and up to more than €4,000 for Technogym's high-end Skillrow model.
- Sit comfortably on the rower with your back straight and your shoulders stable. Keep your arms straight and grip the handle firmly so you can paddle efficiently.
- Place your feet in toe clips to hold them in place, so they don't slip while paddling. Once you are in this position, you are ready to get to work.
- Push off with your feet, and use your legs to push yourself back. Make sure you pull the cable through the handle with your arms while pushing back with your legs.
- Once your legs are straight, lean back slightly as you pull the handle closer to your torso with your arms.
- The return phase consists of returning to position to begin movement again. During this phase, slide forward and bend to place your torso over your legs.
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- Finding a good breathing rhythm can really help you in your rowing workouts. Ideally, your breathing rhythm should match your pushing rhythm.
- Exhale gradually as you push, expelling all remaining air upon arrival. Inhale during recovery.
- Push hard with your thighs to push yourself back. The arms should not be exercised too early in the race, otherwise the upper body will tire quickly, which can lead to injury.
- The short movements will tire you out after just a few minutes on the rower. So make sure you come back as much as possible.
- It is not surprising that hands are tested when paddling. Blisters usually appear first, followed by calluses. To avoid all these inconveniences, use a pair of weight training gloves.
- If you need extra padding for your seat, try a folded towel. If your coccyx is already abused, make sure you are sitting correctly on the seat: the seat is hollow at the level of your coccyx.
- Long, loose clothing will only get in the way when you're on the paddle. Shorts and tight-fitting shirts are ideal, because they won't get caught in the seat when you move back and forth.
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