Rowing machine - benefits and advantages. What does it do for the body?

On the one hand, a rowing machine is one of the best ways to strengthen the cardiovascular system and muscles of the whole body. The exercises burn a fairly large number of calories, and the work involves not only the legs, as usual with cardio, but also the upper half of the body.

On the other hand, only a few trainees perform the exercise technically correctly. Rowing involves engaging your back muscles—not just pulling with arm strength. What does a rowing machine provide - benefits, before and after effect. What are its pros and cons?

What mistakes should you avoid when using a rowing machine?

Poor rowing technique causes you to overexert yourself, prevents you from making a powerful stroke, and increases your risk of injury. We will list the main mistakes common to most beginners.

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Bend your knees until your arms straighten

At the end of the stroke, you must first straighten your arms and only then bend your knees. If you break this sequence, you will have to throw your hands over your bent knees, which will simply break your movement.

Rowing with bent arms

In the first phase of the movement, the arms are completely straightened and relaxed. If you start the stroke with your arms bent and keep them tense, your biceps will quickly fatigue and the stroke will not be nearly as powerful as if you were using your legs.

Rowing with bent wrists

Bending your wrists increases the stress on your joints and increases your risk of injury. Keep your arms relaxed and make sure your hands are in line with your forearms, without creases or bends.

Elbow extension to the sides

If you lift your shoulders and push your elbows out to the sides, your body is doing extra work that needlessly fatigues your back and shoulder muscles without providing any benefit.

Make sure that your shoulders are not pulled towards your ears, and that your elbows are located closer to your body and extend beyond the body line at the end of the stroke.

Too much body extension

If you lean back too much during the recovery phase, it will take a lot of force to bring your body back to a straight position. The energy consumption for such a return exceeds the benefits of an extended stroke.

Extending your legs too quickly

You straighten your legs and move back, but at the same time leave the handle in front and only then work with your back. With such an error, part of the energy from the kick is wasted. Make sure that your body and arms do not remain in front, but accompany the movement with your legs.

Description

Brief description of the simulator

Incoming elements:

• sitting;
• flywheel;
• frame;
• lever.

To create real natural conditions, simulator models are equipped with special fans. These details simulate gusts of wind. The main property of the device is the simultaneous use of various muscles of the body.

Kinds:

• hydraulic (suitable for rowing for beginners);
• air;
• water;
• magnetic rowing devices (capable of completely reproducing the rowing movement, installed in fitness centers).

What muscles work

The simulator pumps the following body muscles:

• wrist extensors and flexors;
• triceps;
• biceps;
• latissimus dorsi muscles;
• trapezius muscle;
• quadriceps;
• oblique muscles (external and internal).

The simulator helps to work out the abs and stabilize the straight position of the spinal column.

Benefit

Beneficial effects on the body:

1. Participation in the training process of all muscle groups of the body. Other cardio equipment does not have such capabilities.
2. Increasing the level of endurance of the body.
3. Reducing excess body weight. Long-term exercise helps burn subcutaneous fat.
4. Improving the functioning of the cardiovascular system and respiratory organs.
5. Alignment of posture, strengthening of the spinal muscles.
6. Improving joint mobility.

The device is suitable for people of different ages and takes its rightful place in the ranking of various exercise machines.

Contraindications, possible harm

Contraindications for training:

• arterial hypertension;
• discogenic radiculitis.

Before classes, it is important to consult with a specialist. Self-prescribed workouts can lead to exacerbation of existing health problems. The device does not have pulse sensors. This results in the calculation of calories burned being inaccurate.

How to Use a Rowing Machine to Build Endurance

Below are two programs from coaches Terry O'Neill and Alex Skelton's great guide to indoor rowing:

• Basic conditioning is suitable for those who lead a sedentary lifestyle and have not been involved in sports or fitness for a long time. It will help you gradually adapt to the load and, in 8–12 weeks, bring your sessions to 30 minutes of continuous rowing.
• Rowing for 20 or 40 minutes is useful for those who have already mastered the technique, are looking to increase their performance and are ready to exercise regularly from 3 to 5 days a week.

Basic conditioning program

Throughout the program, you will work at 75% of your maximum heart rate (HRmax).

To calculate this indicator, use the formula: 220 - age = HRmax . For example, if you are 30 years old, HRmax would be 190 beats/min, and 75% of HRmax would be 142 beats/min.

Tips for losing weight

• All the positive reviews of girls losing weight on a rowing machine are the result of systematic training. If you stick to your exercise schedule, you will be able to achieve your desired goal in the shortest possible time.
• Watch your diet. It is impossible to lose weight even from the most difficult physical activity if your portions are huge every day. Everything, again, must be in the system. This means that each meal occurs at a time you predetermine.
• The formula for losing weight looks like this: you need to consume fewer calories per day than you burn. Everything is very simple! Initially, this process may cause you difficulty, but later you will get the hang of it and everything will happen automatically.
• A rowing machine for women is a very useful sports device, but do not forget about other exercises. Try to add variety to your workouts.

Standards for rowing on a simulator

I would like to immediately note that, in principle, there are no official standards for CrossFit. All I found was the development of crossfit clubs to assess the level of training of their athletes. But in any case, you can use this normative data to monitor your strengths and weaknesses, and improve lagging skills.

In addition to this article, I have prepared officially current weightlifting standards, kettlebell lifting standards, which you can familiarize yourself with

The standards are designed to test your performance in each of the 10 components of physical fitness:

• Cardiorespiratory endurance
• Force
• Endurance
• Flexibility
• Coordination
• Dexterity
• Balance
• Accuracy
• Power
• Speed

Achieving a balanced level of fitness in all 10 aspects will give you the basis for further development as a CrossFit athlete.

Training programs

Options for the training program are presented in the table.

It is important to train 3-4 times a week.

Newbie

Achieving (fulfilling all standards) “Beginner” usually takes about 3-12 months from the moment you start CrossFit. At this stage, correct movements in basic exercises (squat, deadlift, bench press) develop, endurance and general physical condition of the athlete improves.

CrossFit Beginner Standards

Newbie

Achieving (fulfilling all standards) “Beginner” usually takes about 3-12 months from the moment you start CrossFit. At this stage, correct movements in basic exercises (squat, deadlift, bench press) develop, endurance and general physical condition of the athlete improves.

CrossFit Beginner Standards

Average

All healthy people should strive for this level of physical development. The basic movements learned and practiced at the previous stage are improved, new skills and exercises are mastered.

Reaching the average level in CrossFit can take from six months to several years, depending on the initial training. During the transition to the second stage, strength, strength endurance, and speed develop more significantly.

Average standards in CrossFit

Standards for rowing on a simulator

I would like to immediately note that, in principle, there are no official standards for CrossFit. All I found was the development of crossfit clubs to assess the level of training of their athletes. But in any case, you can use this normative data to monitor your strengths and weaknesses, and improve lagging skills.

In addition to this article, I have prepared officially current weightlifting standards, kettlebell lifting standards, which you can familiarize yourself with

The standards are designed to test your performance in each of the 10 components of physical fitness:

Achieving a balanced level of fitness in all 10 aspects will give you the basis for further development as a CrossFit athlete.

Average

All healthy people should strive for this level of physical development. The basic movements learned and practiced at the previous stage are improved, new skills and exercises are mastered.

Reaching the average level in CrossFit can take from six months to several years, depending on the initial training. During the transition to the second stage, strength, strength endurance, and speed develop more significantly.

Average standards in CrossFit