- exercises with the rower even if they are very simple, they hide pitfalls and often, if performed badly, they provoke serious damage to the whole body. Correct execution involves first of all, one good starting posture: at the beginning it is better not to do it alone, but to be followed by a qualified instructor so that you can learn the exercises in the right way. Before you see how the oarsman is used, here is an example of specific exercise for the arms.
5 good reasons to start with the rowing machine
1 - It is a complete sport
The rowing exercises are valid for the whole body: arms, shoulders, abs, back, thighs and without the joints being affected in the future.
2 - Burns a lot of calories
Rowing is a form of weight training, and weight training means energy consumption. Exercises, when done correctly, will burn a lot of calories and lose weight quickly.
3 - It is a cardio activity
By reproducing the movements of rowing at a good pace, you work on cardio. The rower combines the benefits of strength and physical fitness. And of course you can row to the beat of the music!
4 - Increases the resistance
If you row regularly, you will make rapid progress. This means: increasing the stamina and the ability to breathe. If you play another sport (e.g. swimming, running), you will benefit from it.
5 - Does not impact on the joints
Since the movements with the rowing machine are similar to those of rowing, they do not generate any impact on the ground, so there will be no danger of injury to the leg joints.
How to do the exercises with the rower correctly
Use your legs too
Avoid always rowing with your arms folded. A good traction position should stress the arms, but not exclusively. By mobilizing the legs when pulling, the effort is distributed and the back is preserved.
Contract your back the right way
When you pull, make sure you contract your back tightly (as if you were blocking it) by relaxing your arms forward.
Elbows always bent
In the return movement of the pull, we do not extend the elbows (yes, like at the table!). Care is taken to keep the arms folded in the axis of the torso, as if you want to glue the shoulder blades.
The position of the wrists
They must remain stretched forward with the elbows pulled back, past the body. The forearms remain in a horizontal position.
The correct movement
The rower handle should not be pulled too high. Stop the movement under the chin!
Don't bend your back
The handle must be brought back against the body keeping the torso vertical at the end of the pull. And while the rowing machine helps tone the torso, the movement quickly becomes more efficient.
Check your knees
During the return movement, the knees must not hinder the movement of the arms. Then the arms are brought back first, the knees follow the knees.
It is the body that comes back
It is your body that comes back, not the handle that you pull towards you. It is necessary to lean back only with great moderation and, keeping the legs extended, bring the handle back towards you.
5 rowing exercises for a toned body
- Exercise 1 for a smooth start
Row in 3 sets of 3 to 5 minutes, row at a regular and moderate pace.
1 minute break between one series and the next.
- Exercise 2 for cardio
Perform a series of 22 row movements / min (i.e. 1 row movement every 3 seconds).
For starters, this exercise can be broken down into 2x 4 minutes.
For others, run 2x 8 minutes.
Recovery 1 minute
- Exercise 3: 10 minutes to work on speed
Start with 3 minutes at moderate speed (in rowing, we will talk about 20 strokes per minute, but on a rower, you will do a distance, write it down, it will serve as a reference).
Go 3 minutes more sustained (with about 22 strokes / min, or try to go a little further then a little faster than the previous 3 minutes).
Then at 3 minutes even more sustained (24 strokes / min, or try to go a little further then a little faster than the previous 3 minutes).
1 minute rest between sets.
- Exercise 4: to progress
On the same basis of exercise 3, we decrease the time of each series but with the same number of strokes. That is to say, on a device that will show you the distance, we will try to do the same distance in less time.
In a room, don't hesitate to ask a trainer for advice on how to adjust the resistance of your rower and how to monitor it. It pays to better evaluate your progress (and motivate yourself).
Thanks to the practice of rowing, it is possible to obtain a progressive training and vary the intensity, the working time and the cadence. Remember to drink small sips, hydration during exertion is important.
- Exercise 5: up to the champion!
For 2x 10 minutes, row at an average speed (20 to 22 strokes per minute).
Recovery: 3 minute break between one run and the next.
Exercises with the rower: contraindications
What to do if you have heart problems: like any cardio activity, the rower can be a good way to strengthen the heart, but it is a question of measuring physical effort. Also, people with heart problems (or those who have the slightest doubt) should consult a doctor before rowing.
What to do if you have knee, hip, back or shoulder problems. Wrong posture can hurt you, so be careful. Don't hesitate to ask one of the gym trainers for advice, or at least place the machine at home parallel to a mirror, to check.
