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However, this machine and the execution of the rowing exercise on it need proper use that ensures proper position and execution, otherwise the movement can cause injuries over time.

Muscles Involved in the Rowing Machine

When we use a gym rowing machine, we actually use all the muscles in the body (to achieve a grip from the forearm muscles to the leg muscles). It is probably the most complete cardiovascular exercise you can do in the gym.

Upper part of the body

Regarding the upper part of the body, we can point out the following parts involved in carrying out this exercise:

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Forearm: The muscular tissue of the forearm is essential for a good grip and prevents the bar that we pull from escaping from us.

Arms and back: The arms and back are the generators of movement in the upper body of this exercise. This is because there are two parts involved in pulling up on the bar and bringing the grip to the chest or abdomen.

Shoulder – From a purely movement standpoint, the posterior triangularis muscle is the most functional part of the shoulder, so it is important to properly strengthen it.

Abdominal muscle (core)

The core, and therefore the abdominal muscles, are of paramount importance in this exercise. This is to help you maintain proper posture and avoid “sinking” or rounding your back into the seat of the machine, which can lead to injury.

To avoid this mistake, you should keep your hips neutral and stretch before rocking back and forth.

lower body

You may think that you only exercise your upper body, but when you use a rowing machine, you also exercise your leg muscles. This is because the legs are bent and straightened during the exercise. The muscles of our legs intervene secondarily.

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For this reason, rowing machines also help build stamina in your legs.

The main mistakes that are made when using the rowing machine

back positioning

One of the main mistakes you can make when operating a rowing machine in the gym is poor back position. This can happen due to two main points. The first, which is very common in back movement exercises, is excessive arching of the spine as it moves forward, or hyperextension of the lumbar spine as it moves back.

The second obstacle to back positioning occurs because the core is too weak and there is “slack” in the seat. This can cause injuries that make “compact” placement impossible.

To avoid these mistakes and learn proper technique, you can keep your back as neutral as possible and lean back slightly when you shoot, but the more you get into the “hump” position, the more you’ll lean forward.

Ignore elbow placement

Another common mistake with this machine is placing your elbow when raising your shoulders horizontally. Otherwise, the space under the shoulder peak will be reduced and, as a result, there is a risk of injury. The forced neck posture increases tension in all systems of the cervical muscles, which increases the risk of contractions in that area.

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During execution, it is difficult to keep the elbow as close to the ribs as possible to avoid these obstacles. If for some reason you hit your elbows too much, you can open it up a bit as long as your shoulders stay horizontal.

Poor leg and arm synchronization.

On the rowing machine you need to synchronize your arms and legs well. This is because if you flex your legs sooner than expected, you won’t be able to pull the machine. Also, if you pull at the wrong time, the body will try to compensate for that force with an unnatural posture, creating positions when performing the exercises that can increase the risk of injury.

Types of training on rowing machines

remote target training

This type of training consists of setting an imaginary distance as a goal and covering it in more or less time. For beginners, this is the best way to get used to these cardio machines, along with training for time.

Over time, as your body shape improves, you can try to cover the distance in less time or with more endurance.

time training

Time training involves setting a time limit for rowing a boat, regardless of the mileage or endurance of the machine.

interval training

Within this form of training on a rowing machine, HIIT-type routines are framed through which you exercise continuously for a while and then rest for a specific amount of time. If you want to add strength, you should try adjusting the resistance of the machine or trying to move more distance while rowing on the machine.

Bitonic | The best exercises and sports you can do when you suffer from back pain

When we talk about discomfort or injuries, one of the most mentioned areas is usually the back, especially the lower back, reaching the waist. Many of these causes of discomfort are poor posture during the day, excessive back weight (especially in school-age children and adolescents), or poor posture during sleep.

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However, these pains are often also caused by inefficient warming up before starting a workout or after exercising to relax the area. Therefore, we are going to look at a series of exercises to help warm up and relax your lower back before and after your routine.

5 warm-up exercises to help prevent lower back pain

Back pain and discomfort are one of the greatest possible physical limitations (in fact, they happen to the majority of the population at some point in our lives), so it is essential to carry out adequate preventive work before starting to suffer from them. Along these lines, prior mobility and stretching work are excellent options as they help improve performance in sports as well as prevent injuries.

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foam roller

With the help of a foam roller you can give flexibility to the back area by performing the exercise from the upper part of the back to the waist. The key to making this warm-up effective is to rotate the foam roller smoothly and gradually, gradually lowering it and concentrating the movement on each area for a few seconds.

If at any time you feel the pain, you should stop the force of pressure at that point.

cat stretch

These stretches aim to stretch your entire back and are worth mentioning. To do these exercises, you must maintain a quadrupedal posture and combine stretching and breathing. Movements should be slow, gradual, and should not be painful or uncomfortable.

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work in motion

In addition to stretching and stretching the stiffness of the back, it is also important to perform exercises that give priority to the mobility of the waist by rotational movement. As in the previous exercise, it is very important to do it in a controlled way to avoid jerks and injuries.

waist stretch

This stretching exercise is also known as the “cobra stretch” or “sun worship.” This is because the movement of this animal when in attack position is similar to our position in the last part of the movement. The objective is to extend the waist area, but it also directly affects the abdominal area, so it is a fairly complete exercise at the height of the previous work in the core area.

People with back pain, especially in the case of injuries such as hernias, should consult a specialist to be able to perform this exercise.

Ballasana: yoga also helps to warm up

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The balasana or “prayer posture” (because of its similarity to the posture adopted by certain religions when praying) is a characteristic posture of the discipline of yoga that helps to stretch the entire back. It must also be done in a controlled manner and without sudden movements.