If you want to have a beautiful figure and lean muscles, but you do not have the time and / or desire to go to the gym, get yourself a rowing machine and install it in your home. So you will kill two birds with one stone - and you will take shape, and learn to row. And doing rowing machines is not so difficult.
Instructions
Step 1
Whatever simulator you use, you should start your workouts small. At first, classes lasting about an hour with short breaks every 10-15 minutes will be enough for you. Warm up first before exercising. Do not overload your knees, distribute the load over the buttocks and hips. Keep your back straight and do not lean more than 45 degrees. Move smoothly and rhythmically without stopping. Train correctly - increase the load not abruptly, but gradually. This means that you should not overestimate your capabilities. Know when to stop.
Step 2
At first, with a power of 100-300 watts, it will be enough for you to make about 20 strokes per minute. If you are physically healthy, do about 40-50 strokes per minute for 4-5 minutes, followed by 20 strokes per minute. If you have mild hypertension or mild obesity, you can do about 40 strokes per minute one minute before switching to quiet mode.
Step 3
If your rowing machine does not have a heart rate monitor, you will have to do the calculations yourself. And for this you will need to interrupt your workouts. Organize classes like this: do 3 sets of 10 minutes with the same breaks. Initially, keep your heart rate at 140-160 beats per minute. Subtract your age from 220 to calculate the maximum load on your body.
Step 4
If your main goal is to lose weight, be extremely careful when calculating the load. Your heart rate should not exceed 60-70% of the maximum rate. With a heart rate of 70-75%, muscle mass is already being built. As you can see, in this situation, the heart rate monitor on the simulator is simply necessary. The most accurate sensors are those attached to the neck and chest. The handlebar sensors are not very accurate, but they are much more comfortable. There are also ear-clip type sensors. The presence of such a sensor is hardly felt, but it is often mistaken.
