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

Pelvic floor movements are generally associated with women immediately after birth and are tricky. It is very important that the pelvic floor fits after childbirth. But the truth is that both men and women of all ages can benefit from a toned pelvic floor.

The most common questions when talking about the pelvic floor

Talking about the pelvic floor is a somewhat “taboo” topic, in some cases, and perhaps most of the time due to total ignorance. Therefore, the most common questions related to this part of the anatomy will be highlighted below.

Do men also have pelvic floor?

The answer is clear. of course. Both men and women have pelvic floor muscles, so we both need to exercise to keep it in shape. Urinary and rectal incontinence problems can affect both men and women and can be improved by using Kegel exercises.

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In men, the tone of the pelvic floor muscles can improve the sexual experience by helping to maintain erections and control ejaculation.

Why is pelvic floor work especially recommended before and after childbirth?

The female body changes during the course of pregnancy. The baby begins to grow inside the mother’s body and the pelvic floor muscles support the weight of the body as it begins to live in our body. Therefore, it is important that the pelvic floor muscles are properly prepared.

At birth, especially in the second stage, the pelvic floor is highly stressed, so pelvic floor muscle tone is important and can be trained to improve childbirth. Maintaining a trained pelvic floor also helps prevent injuries such as perineal tears.

After giving birth, the mother’s body does not magically return to its previous state: the pelvic floor has been overweight for 9 months and needs to recover. One way to do this is to do a Kegel exercise.

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If I am not a mother, should I worry about the health of the pelvic floor?

Yes, it is not just a problem for women who are giving birth or planning to become mothers, it is something that affects everyone because toning the pelvic floor improves overall health.

If your pelvic floor muscles are in good shape, you can protect yourself from various medical conditions, such as sagging and prolapse of the organs above them.

Also, after menopause, muscles tend to weaken, especially if you didn’t exercise before. Therefore, it is important to condition your pelvic floor muscles sufficiently.

Does sport affect the pelvic floor?

Yes, it occurs in both men and women. In impact sports like running, the pelvic floor muscles are weakened by the micro-impacts received with each step. The impact generated on the ground when landing the foot during the landing phase with strides returns to us with the same intensity. Part of this impact is absorbed by the shoe, while another is absorbed by the joints, including the pelvic floor.

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Using good running technique, wearing heavily padded shoes, and exercising your pelvic floor regularly are three ways to protect and keep your pelvic muscles fit.

Are there any activities that can be performed on the pelvic floor?

Yoga and especially Pilates works all the muscles in our core, including the pelvic floor muscles. The well-known Kegel exercises are excellent allies to keep the pelvic floor active.

How many days and how long do you need to exercise your pelvic floor?

Kegel exercises to move the pelvic floor can be done daily for about 5 minutes a day and, above all, anywhere. You will not notice who is aware of the internal muscles. All you need to do is calmly control your breathing.

A pelvic floor training session usually integrates different types of exercises: short contractions, holding contractions for a longer period of time, “fixed” contractions and rest… about 5 minutes a day is enough.

Do you have accessories to find the pelvic floor muscles?

A useful accessory when working on the pelvic floor is a vaginal weight or Chinese ball. Variable weight balls covered with medical grade silicone that can be used at any time to strengthen the pelvic floor muscles.