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Are you ready to take your cardio game one step forward? Do you want to build endurance, power, and stamina while targeting all your muscle groups? Do you want to get that feeling of doing a full-body workout?
If yes, get ready to row!
Rowing is one of the very few exercises that provide full-body workouts by engaging all the muscles. Yes, you just don’t work with the upper and lower body, you even engage your core, back, and butt muscles.
It is a high-intensity, low-impact cardio exercise that gets your heart pumping. As if that was not enough, it is ideal for all fitness levels. You can be a beginner, pro, or even a die-hard fitness freak and still incorporate it into your workouts.
From 2014 to 2021, the use of indoor rowing machines has increased by a whopping 20%.
We will give you some excellent workouts. With proper training and guidance, you can easily achieve your fitness goals.
The Form– Understand the Basics
The biggest issue people face while using the rowing machine is the correct form. When you look at rowing, it seems that the majority of work is being done with the arms. After all, you yank the oars with your arms.
However, most of the power/force that goes into rowing comes from the legs. Contrary to popular belief, rowing is not a pulling sport rather it is a pushing sport.
To make things easier, the rowing motion is divided into 4 main steps:
- The catch
- The drive
- The finish/end
- The recovery – bouncing back
The catch position is when you get ready to row. In this, you just extend the arms while maintaining your posture. When you extend the arms, you engage the back, leg, and triceps muscles.
In the drive position, you extend the feet by bringing your knees lower. Once you do that, you go ahead and fully extend the legs and lean slightly back. This engages the abdominals, leg and shoulder muscles, and biceps.
In the finish position, your stroke completes. This is done by pulling on the handle to the lower ribs. Here, the biceps and torso muscles come into action. Moreover, the body hinges back and the arms pull back.
The last phase is the recovery position, which is the opposite of the drive. You need to do this very slowly and come back to the first position – i.e. the catch position.
Grip – Hold it Where it Matters
While using any type of rower like the American Fitness Water Rowing Machine Model HS-501A, you need to take care of your grip. If you don’t hold the handle firmly and properly, you won’t be able to work out effectively. Furthermore, you might end up injuring yourself.
Position both hands as wide as possible. When you hold the handle, your pinkies should be placed at the extreme edges. Don’t hold the handle too tightly, have a firm but loose grip. The thumbs should be positioned below the handles and your palm should not be touching it.
When you make a stroke, the wrists should be fully horizontal. Moreover, you should feel the handle rotating under the fingers while you row.
Final Words
After you get the basic workout done, you can level it up. In this way, it will become more challenging. As beginners, you should row for almost half an hour. The best pace is to go at 17-21 strokes per minute. After doing that for a few days, pick up the pace and include interval workouts.
If you are looking to buy the best, most affordable, and efficient rowing machine, contact us at Fitness Depot
