Rowing machine (Indoor rower) needs learning and technique-that is to say, it is gathering the nerval muscle. We should learn to exert our arms and legs to achieve goals.Rowing is sitting on the cushion of the skidway and taking the handle. Then swinging our bodies. However, we should make it efficiently. It is benefical to the functional action. Rowing is a changeable process. In other words, you should catch the handle, quicken and reduce the speeds and change the direction twice. In addition to, overcoming the inertia is also important. Each time that you use power and have a rest is a intermittent exercise. Meanwhile, the short rest and pressing explosive effort can take shape the long time rowing exercise. It is not only using as the exercise for a short distance, but also take aerobic exercise for a long time. As we all can see the benefits about changeable resistance is that you can use the rowing machine whenever how old are you. The heavier power you use, the heavier resistance. You are impossible to surpass the resistance of the rowing machine.
There are 12 tips which can help you use the rowing machine exactly. If you follow these tips, you will get efficiently progress and it will reduce the injuriesand increas happiness. So let we do it together.
1. Don’t catch the handle too tightly
Don’t catch the handle of rowing handle too tightly. And you should only ensure your two hands not too slight. Only stretching your forearms and keeping the palms relaxing and taking the handles.
2. Imagine you are doing the squat
Understand the right squat. Otherwise, stop doing it.
3. The correct sequences of using power
The legs.buttocks and two arms. That is the right sequences. Then you will be low efficient if you disobey it.
4. Make your strength horizontally backward
If your buttocks leave the chair and even you fall down into thetrack, you willuse the wrong direction.
5. Don’t move your buttocks lonely
Keep your back and legs as same angle when your legs move backward. Except that you should move the handle and chair at the same time. In addition to, make your legs take chairs moving backward and your arms catch the handles moving backward.
6. Don’t hurl your arms
Please keep your arms straight when use your legs. Don’t raise them and deploythem. You should fasten yourarms.
7. Pull the handles towards your ribs
For female, you can pull them to your bra. For male, you can imagine that you wear a bra.
8. Tighten your back
Chesting out, straighting back, slackening the shoulders. Don’t roll up together and keep right posture and spontaneous breathe.
9. Make your upper part of the body like a hour hand
Move your legs backward and let your body points the 1pm. direction. Then your legs turn back, and your headturn back to 1pm.
10. Don’t wind your knees swiftly
Use power backward until straight the legs, straight the knees wholely. Then straight the back and pull the handle to your rib until to the chest. Keep the upper past of the body as before posture.
11. Don’t put the heel on the chairs
Keep you shank on the floor uprightly.
12. Keep normal breathe and rhythm
During the rowing exercise, only keep the stable rhythm can you make effective exercise. For that, Imagine that you are navigating on the ocean, the gentle rhythm can make you move faster. If you accelerate too fast, the high wave will make you shipwreck. Listen to the music and enjoy it as if you would navigate on the sea. The cold wind with harmonious rhythm, then you are the master. If you can achievethis goal, it will make you happy.
If you are a freshman, there is a exercise plan for you.
1. Rowing exercise for the first time
Don’t attempt that you can row 30minutes. We suggest that you can do it for 30minutes. We suggest that you can do it for 3 to 5minutes. And then have a rest. If you feel ok, then do it for fourth.
2. Rowing exercise for second time
Start to use some rowing rate and strength. The rowing rate is the rhythm of rowing per minutes now that it show on the right corner of the capacity detector. The strength is your force. It represent on the central part and include different choices. The watt, calorie part or rowing rhythm. Try to use different rowing rate and rhythm. Do 3minutes exercise. There are some details.
Rowing 3minutes and do it 20 times perminute. Using power lightly. Then have a rest for 1 minute.
Rowing 3 minutes and do it 22 times per minute. Using more power. Then have a rest for 1 minute.
Rowing 3 minutes and do it 24 times per minute. Using power lightly. Then have a rest for 1 minute.
Rowing 3 minutes and do it 24 times per minute. Using more power. Then have a rest for 3 minutes.
Then rowing 10 minutes stablely according to the comfortable speed and force. At last, you can have a rest for some time.
3. Rowing exercise for third time
keep rowing for longer time and change your rhythm. Do five minutes of exercise for four times. Following as next sequence.
Rowing 20minutes per minute at first two minutes.
Rowing 22 minutes per minute at next two minutes.
Rowing 24 minutes per minute at last one minute.
Rowing 20 minutes lightly and prepare exercise for next 5 minutes. Your rhythm should be faster than before.
4. Rowing exercise for fouth times
Keep long stable rowing exercise. Do exercise for 10 minutes and repeat it. Have a rest for 3 minutes. Keep the rhythm with 20 to 24minutes per minute.
5. Rowing exercise for fifth times
Rowing 1 minute with strong force then lightly and change it for 20 minutes. During your exercise. You can observe the detector. It show your rhythm and keep your rhythm on it.
There are all rowing machine workout plan for freshmen. I hope that it can help you. Please remember that only you insist it can you get success.