Rowing techniques and guidence: learn how to lose weight and how to get fit using an indoor rowing machine
In order to gain the body you have always wanted you must know how to use the equipment most effectively. A rowing machine is the perfect way to burn those pesky calories at a high pace and tone all the muscles in your body. You must however remember that if you dont use the machine properly that you could end up hurting yourself or working a lot harder than you need to.
By following the steps below you will be rowing efficiently and be on your way to achieving the look you desire;
Adjust the rower and grip – Before you start using a rowing machine you should always remember to adjust the foot straps; your heel has to sit comfortably in the foot pedal and feel secure as you do not want your foot to slip out mid work out. Use the straps to keep your foot in place, make sure you are wearing appropriate trainers that are laced up in order to avoid too much pressure being put on the soles of your feet.
Keep a grip that is both comfortable and firm. Do not grip the machine too tightly as it will tire your muscles unnecessarily, also by alternating between overhand and underhand grips during your work out you will be less likely to tire quickly.
Adjust the resistance of the rower – As a beginner you should start at a relatively low resistance level as you do not want to over work your muscles too fast and potentially cause an injury. Keep your rowing work out short and steady for optimum effectiveness, this will allow you to do further weight training where required.
Establish a technique – To avoid injuries such as back strain you must use the rowing machine properly and find a technique that is comfortable for you otherwise you are likely not to use it again. Your leg and hip muscles should be used throughout the duration of your workout, keep your elbows close to your body when using the oars or handles and sit up so that your back is nice and straight, then bend forward using your hips.
There are two main phases of rowing on a rowing machine; the Drive phase and the Recovery phase, however these phases should be joined in one fluid motion. It is important to know the these phases of rowing in order to conduct an efficient workout without injury or causing unnecessary work.
1) The first phase is called ‘The Drive phase”
Initiate with a push from your feet on the pedals allowing you to extend your legs. Once your legs are fully extended proceed by pulling your arms in to your abdominal area and leaning back without pushing yourself so far that you cause injury.
2) The second phase is called the “Recovery phase”.
This means coming forward on the rowing machine so that your knees are bent at your chest and is very similar to the drive phase but in reverse. You should maintain good posture by keeping your head up and keeping your back straight.’
Remember to breathe and hydrate – You must remember to breathe effectively when exercising otherwise you can begin to tire easiliy, you should also drink plenty of water so you don not dehydrate.
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