Dragon Boat Festival, Dragon Boat Race.
Dr. Clove came to talk to fitness enthusiasts about how to have a pleasant [boating] at home without rivers or lakes.
If you saw a foreign program < The Biggest Loser > > in your early years, you may have a little impression on rowing machines.
However, more sports-loving friends saw Frank using the rowing machine in the American TV series House of Cards, which contained several sets of complete side shots, and only then did they remember the rowing machine more deeply.
Sitting Rowing Device ≠ Rowing Machine
If you use the rowing machine for the first time, you may not feel any tiredness, but you just feel that the trapezius muscle from the back neck to the shoulder is very sore, and you feel that the machine is very strange. After pulling it back hard, the chain did not close so slowly… And you may not find out its secret until you receive professional guidance and correct the action to the right point.
Many people who have been training in traditional gymnasiums all the year round can easily regard rowing machines as sitting rowing machines in gymnasiums, because the two postures are very similar, but they have essential differences.
Sitting Position Rowing Device in Traditional Gymnasium
Sitting position rowing machine, only to stimulate the back muscle group. Because the seat cannot slide, this movement does not need the leg to participate, the leg only supports the body during the whole movement process. Under the premise of tightening the core area and relaxing the back muscle group, this movement contracts the back muscle group through the flexion and extension of the arm.
It is a back muscle group exercise instrument and cannot be used as an effective aerobic instrument.
Rowing machine
Rowing machine use, need hands and feet to cooperate together. During this period, there are many muscle groups involved: starting from the leg force, then tightening the hip joint at the same time, the core area natural force, and use the hand to pull the handle of the rowing machine back to the chest. If you do this set of movements correctly, the whole process can be very tired, which is a relatively efficient aerobic exercise.
If it is only for the sake of healthy exercise, it is very effective to stroke 500 meters at high intensity every day, especially saving time, which only takes two or three minutes!
Rowing Machine Training Action
Friends with fitness experience can imagine themselves doing hard pulling, because the whole movement is very similar to hard pulling. The whole movement mainly lies in proficiency and consistency. Attention should be paid to controlling breathing and frequency, and each time you finish it, you should have a sense of rhythm.
Step 1 Fix your feet
First of all, fix your feet on your pedals and tighten them to ensure the safety of sports.
When a man is sitting, he can extend his hip joint slightly, that is, his legs are slightly open, otherwise he will feel his balls squeezed after doing it for a long time.
Pay attention to the relaxation of back and shoulders, don’t be too nervous.
2. Leg Force Start
In the start-up phase, it is basically driven by the legs. It is good for the legs to complete a pedal and exert force. Be careful not to straighten the legs completely. You will obviously feel the force exerted by the legs, especially the four heads of the thighs in front of the thighs. If the explosive force of the legs is greater, that is, the pedal is faster, the feeling of the leg muscles will be more obvious after a few minutes.
3. Pay attention to the whole sitting posture
The rowing machine should keep sitting in a natural state during the whole process. The core area of the waist and abdomen should be tightened. You must not lean forward and pout your buttocks.
Personal advice: while the upper body is slightly tilted back, tightening the core area will stimulate the waist and abdomen more. Of course, it is not recommended for people with injuries or poor flexibility to do so.
If you feel your body shaking and fall off the seat when doing it, it means that your exertion is wrong, and you may lean back too much, or the core area is not tightened.
Step 4 Pull back and slide back
Pull back below your chest, don’t deliberately carry your shoulder. You can increase explosive force, that is, pull back speed, according to your exercise intensity and training plan.
When sliding backward, adjust your breathing to exhale, and your abdomen is still tightened.
Step 5 Playback Slide Forward
Then put the handle of the rowing machine back to the beginning, slide forward, and adjust the breathing to inhale.
Treadmill VS rowing machine
In terms of exercise efficiency, rowing machines consume more than treadmills in the same time.
In terms of danger, treadmills are accompanied by risks such as falling, knee injury and sprained ankle, which do not appear on rowing machines.
In terms of muscle exercise, explosive force cannot be well exercised on the treadmill, nor can more muscle groups be mobilized for muscle endurance training, which can be done on the rowing machine.
Obviously, the advantages of rowing machine are very outstanding.
Elliptical machine VS rowing machine
Elliptical machine
Although the elliptical machine can allow more muscle groups to participate, it is only a simple pedaling action. When many people do elliptical machines, the position of their feet is not fixed and they are used to holding the handle, which leads to different forces on the transverse abdominal muscles and the oblique muscles inside and outside the abdomen. Without pedaling for a few minutes, the whole body will [deviate].
In addition, elliptical machines themselves are easily damaged, cannot be folded, and even are bulky. Although you can also buy those small elliptical machines, they will have corresponding deficiencies in motion function.
Rowing machine
Rowing machine is different, because the foot is fixed with a cassette, so there is no problem of movement deviation. It also has an advantage that some styles can be folded and placed, which is more convenient.
Bicycle VS rowing machine
In terms of explosive force, muscle endurance, machine volume and sports consumption, bicycles and rowing machines can be equally divided.
However, cycling has a fatal shortcoming, that is, it exercises its legs too much and has not yet reached its upper body.
Rowing machine, the force is relatively average, except pectoralis major muscle, deltoid muscle anterior bundle, other muscle groups according to the degree of action completion, more or less can be better exercised.
Suggestions on Selection and Purchase of Rowing Machines
If you want to exercise more efficiently, then rowing machine is a good choice, whether it is explosive force training, endurance training, cardiopulmonary exercise can be completed, including the popular high-level HIIT in recent years.
There are many rowing machines with different working principles on the market, such as magnetoresistive type, wind resistance type and hydraulic type. I recommend wind resistance here.
The seat of the rowing machine can slide back and forth on the track, and the chain inside can be pulled. This is the essential difference between the rowing machine and the sitting posture rowing equipment for training back muscles. Please don’t buy it wrong.