Among the exercise equipment, the water-resistance rowing machine is one of the best equipments. Many people are familiar with it. The water-resistance rowing machine also has many functions, but many people do not know the water-resistance rowing machine. Of course, someone still knows how to do it. So, what is the correct action on a water resistance rowing machine? Let’s take a look at the correct actions below!
Warm up before exercise
Before using the rowing machine to exercise, be sure to warm up so that all parts of the body can get into exercise faster. Such as jogging, leg raising, leg swinging, stretching, etc., the time is 5-10 minutes, and the body is slightly warm.
Preparation before exercising
1. The feet are placed on the pedals and tied with belts to ensure that they cannot move freely. Be careful not to go barefoot, as this can easily cause pain in the soles of your feet during exercise.
2. Hold the handle tightly, but don’t hold it too tight, as this will easily cause your forearms to tire faster.
Correct posture during exercise
1. When starting to use the rowing machine, bend your knees like your chest, and tilt your upper body forward slightly. You should raise your head and chest, and do not bend your back.
2. Then start to push your legs hard to straighten your legs, and use the contraction of the latissimus dorsi to pull the handle to your upper abdomen. When the legs are fully straight, lean back to achieve the best effect. But don't tilt it too much, as it will easily cause back muscle strain. Just tilt it at about 11 degrees.
3. Finally, straighten your arms, bend your knees, and move your body forward, returning to the starting position.
The four stages of exercise
In addition to mastering the basic exercise postures when using the rowing machine, the rowing machine movements can also be divided into four stages: entering the water, pulling the paddle, exiting the water, and returning the paddle.
1. Water entry stage
Trunk: Fix and maintain the forward tilt angle during the return stage.
Upper limbs: Relax and straighten your arms and relax your shoulders.
Lower limbs: The knee bending angle that is comfortable for the individual is approximately perpendicular to the calf (tibia) and the slide rail.
2. Paddle stage
Trunk: The expansion of the body angle is to wait for the leg kicking action to be completed, and then complete the pulling action together with the upper limbs.
Upper limbs: In the early stages of masturbation, the supporting role of the arms is more important.The tube is not the main source of power, but the closer you get to the water exit stage, the hands will begin to bend and the back muscles will be used backwards. The combined force of the two is more important.
Lower limbs: The force exerted by the feet on the pedals is the first thing to start during the pull, and it is also the most important source of power. Therefore, quickly using the strength of the thigh to extend the angle of the knee joint is the key to determining each stroke.
3. Water release stage
Torno: Moderate recline.
Upper body: Pull the handle under your ribs.
Lower limbs: Legs fully extended.
4. Return stage
Trunk: Lean forward moderately toward the leaf fan.
Upper limbs: Relax your shoulders and gradually straighten your arms.
Lower limbs: When the body has finished leaning forward and the arms are relaxed and straight, the legs can slowly bend the knees.
No less than 30 minutes
If rowing machine exercises are to be effective, they need to ensure that each exercise time is at least 30 minutes. You can do 4-6 sets with moderate resistance at the beginning of the exercise. Exercise for 10 minutes each, with a 2-3 minute rest in between. This way your heart rate won't drop all the way, and you can always be ready to increase the intensity.
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