How should you do the rowing action?

The rowing machine is a common piece of exercise equipment in gyms and is a favorite among strength enthusiasts. The rowing machine can effectively exercise the muscles of the legs, waist, back, etc. by simulating the rowing action, fully exercising the body's muscle groups and achieving good exercise results. After work, exercising on a rowing machine at home is a good lifestyle. Now I will teach you how to do the rowing action.

The rowing machine movements can usually be divided into four stages: entering the water, pulling the oars, exiting the water and returning the oars. The following is an explanation of these four rowing machine movements.

Water entry

Body: Just hold and maintain the forward lean angle that you have achieved during the roundabout paddling phase.

Arms: Relax your shoulders and stretch your arms straight.

Feet: Bend your knees at a comfortable angle, when your calf (tibia) is perpendicular to the slide rail.

Paddle stage

Body: The body angle is expanded when the lower limbs are almost completed to complete the rowing action together with the upper limbs.

Arms: Hand support is very important in the early stage of paddling. Although it is not the main source of power, the closer you get to the water stage, the more your hands bend and your back muscles move backwards, and the combined force of the two becomes more important.

Feet: The force applied by the legs to the pedals is the first and most important source of force in paddling. Therefore, quickly using the thigh strength (quadriceps is the most important) to extend the knee joint angle will be the key to determining each stroke.

Water discharge stage

Body: Moderately leaned back.

Arms: Pull the handles underneath your ribs.

Feet: Keep your legs fully straight.

Retracting phase

Body: Lean forward moderately toward the fan.

Arms: Relax your shoulders and gradually straighten your arms.

Feet: When the body has finished leaning forward and the arms are in a relaxed and straight position, slowly bend the knees.

The above is how to do the rowing movement. Friends who suffer from back pain can simulate the rowing movement at ordinary times to effectively exercise and stretch the muscles and relieve back pain symptoms. The rowing machine is suitable for people who are less active in daily life. It is not only entertaining but also competitive, and is suitable for men, women, young and old. It can not only exercise our body, but also achieve the effect of body shaping by strengthening muscles all over the body.