A rowing ergometer is a device that perfectly replicates real rowing on water. This machine was used as early as the 1950s, mainly for professional training of rowers. However, a number of advantages of exercising on an ergometer made the device quickly become very popular among the general public. Today, the so-called rowing machine can be found in many gyms, both traditional and outdoor.
Exercising on a rowing ergometer engages most parts of the muscles, including arms, legs, abdomen, back, buttocks and chest. It’s a type of aerobic (cardio) training that improves the body’s fitness, strengthens muscles, sculpts the entire figure, and also helps get rid of extra pounds relatively quickly. This is because exercising on a rowing machine allows you to burn more calories than during other popular cardio exercises, such as cycling, swimming or running. In addition, this workout does not stress the joints and can be used as an ideal warm-up. However, in order to enjoy all these benefits, you need to remember a few important rules for using a rowing simulator.
The basics of exercising on a rowing machine
Before you start training at an outdoor gym, familiarize yourself with the most important information about using the equipment you are most interested in. This will help you reduce the risk of injury and get good results. So how do you exercise with a rowing machine?
First of all, remember that the main focus of the force should be on leg work. The starting position is also very important. Sit on the saddle, bend your legs at the knees and place your feet on special stands. Grab the handrails and lean slightly forward so that your arms are straight, but not very tense. Your back must be straight.
Now you can move on to the second stage, which is the pull. Start straightening
One by one, bend slightly, moving the bars away from you. When they are above your knees, slowly bend your legs, returning to the starting position. Remember not to bend your wrists, and also not to bend your back too far, as you will put too much strain on it. Also, don’t exercise long and often if you are a beginner. Gradually increase the intensity, length and repetition of your workouts, and the results will come faster than you expect. The first exercises on the rowing machine should last about 15 minutes, performed twice a week.