The rowing machine is considered the most effective and versatile way to strengthen and develop a large complex of muscles, lose weight and improve the flexibility of the joints and spine. Simulator exercises simulate rowing in a boat. Some models even have a built-in fan to simulate gusts of wind on the water.
Instructions
Step 1
This is not to say that the rowing machine develops only one muscle group - it develops all muscles evenly. First of all, the upper part of the body is worked out - the muscles of the shoulder girdle, the lats and long muscles of the back, biceps, chest. The muscles of the legs, hips and buttocks, as well as the press, are slightly less loaded. To change the load on individual muscles, you can change the position of the arms on the levers. With a direct grip, the load on the muscles of the back and triceps increases, with the opposite - on the biceps, shoulders and chest.
Step 2
Many experts claim that the highest stress is put on the muscles that need to be stretched when using the rowing machine. Those who suffer from osteochondrosis will get the maximum load and stretch on the spine. Those who have undeveloped arm muscles will experience stress in these muscles. Subject to regular training, the first noticeable results appear within a month. After 3-5 months, the muscles used noticeably increase in size, the work of the cardiovascular and respiratory systems improves, and the condition of the spine improves.
Step 3
Regardless of your training goals, it is recommended that you complete at least the simplest warm-up and stretching exercises before class. While working, pay attention to the position of your back - it must be kept straight, not slouched. All movements should be smooth, without jerking. When moving backward, try to deviate as far as possible to maximize the range of motion. Try not to strain your back and knees too much, work more with your buttocks and hips.
Step 4
Depending on your goals, you can practice for 25-30 minutes in one set or perform three sets of 10 minutes each. The first scheme is intended for those who want to lose weight and assumes that during the lesson the movements will be smooth, uniform, with an average load. The second scheme is for those who want to build muscle. In the first set, row slowly with maximum load, in the second, at an average pace with less load. For the third set, use fast, light-duty movements. While resting between sets, do some other exercises - squats, push-ups, pump the press.
Step 5
Don't forget about nutrition. If you want to lose weight, do not get too carried away with sweet and flour products and gorge on at night. If you want to build muscle, make sure your body is getting enough protein, carbohydrates and vitamins.
