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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.

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Using the machines available in the aerobics area of ​​the gym does not have to be dull and boring if you intend to lose the kilos you gained during your Christmas vacation.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

In addition to the various programs that some of these machines bring to carry out the corresponding routines, we have multiple options, so that the aerobic exercise time is not boring, thus boring me. Keep us from abandoning our New Year’s slimming aspirations.

treadmill

One of the most classic cardiovascular motor machines. As a general rule, people tend to warm up at a steady pace and set the speed after running, but treadmills work in infinite ways, taking into account different speeds and possible inclines. You Can: Even if you’ve already run out of steady-pace interval training sessions since your classic run, the treadmill is a great alternative (and can be mastered) for aerobic exercise. It’s not boring at all.)

If you just want to change the speed of the treadmill (without changing the incline), it’s a very cost-effective, healthy, and high-intensity workout. On the other hand, if you want to change only the incline, change the workout to continuous uphill and “downhill” (no negative incline). Therefore, in the quoted box, if the descent is for the period of time that the slope is made, combine the variation of speed and slope. This will increase your calorie intake steadily.

In addition, due to its versatility, it is the best alternative for winter, and it is necessary to go out by chance, that is why “Running is cold. The healthiest option is the main shortcoming that can be found in cold machines, both cold and cold, due to the impact on the knees during exercise. Possibility not in the extremities

The total calories you can burn in a treadmill session ranges from 400 to 500 calories, depending on the intensity and type of exercise you’re doing. If you choose to burn off these extra pounds on this machine, it’s a good idea to do slit training at varying speeds and inclines (although you do have to incline and exaggerate to accelerate). It must be dropped). A good idea is to alternate between periods of high speed and very low incline, periods of walking and good periods of incline.

elliptical machine

Analyzing the elliptical trainer from a global perspective, it is possible to move the upper and lower part of the body with the same machine to perform cardiovascular exercise. Therefore, it can be said that it is probably one of the most complete. Also, for this cardio exercise machine etc. There are no special features. And as if we were practicing backrolling, backwards,

Ellipticals take the impact off your knees, giving you one more point of advantage over treadmills in this regard.

When talking about work modality, the lower the resistance, the faster the pedaling, so there is more cardiovascular work, and conversely, the higher this resistance, the stronger the work. Cardio Endurance (this is me. Not to say we don’t talk cardio)

From 300 to 500 calories are the average that can be burned in the visceral vascular motility session on the elliptical trainer, many and monotonous. To perform the training, the period of pressing the pedal forward and the period of pressing the pedal backwards alternated, or the difficulty was added. In this case, step on the pedal with one foot (you need to use your arm to compensate). Unstable) Similarly, for a period of time in which the arm is not trapped. You can also try this alternatively. During the “active breathing” period, which helps you step on the pedal, you can use your arm to help yourself. A small amount of help imaginable

recumbent bike

This is a bit of a mandatory stance, so it’s not a common stance when riding a bike. The machine sits like a chair, except that the pedals are in front of you, not below you. This is probably the worst option you can choose among all the machines in the gym, unless jured or restricted (like when you had shoulder surgery at the gym and this was your only machine). I can get some exercise while I recover).

The only parameter that can be changed is the power or hardness of the pedaling. As a result, you can hardly afford to change your exercise and find another way.

rowing machine

The rowing machine is the perfect combination of upper body aerobic exercise and strength training. Adjustable in terms of power and hardness, the strength training targets mainly the arms and back and provides a significant cardiovascular workout.

The main problem this machine can present is that you have to round your back or bend your arch when performing the rowing movement, which can lead to injury or injury, so you need to move the movement to avoid injury. There is a technique.