Rowing simulator - effective training

A rowing machine is a device that simulates rowing on a boat. Executed movements cause the body to work hard, working out different muscle groups and burning excess fat. It is important to do the right thing, otherwise all efforts will be inconclusive.

Rowing simulator - good and bad

If we compare the list of advantages and disadvantages of training on such a device, then the balance will profitably benefit. With regular training with the right technique, you can start the process of losing weight, improve metabolism, reduce the appearance of cellulite, strengthen the joint tissue, develop endurance and strength. In addition, the work of the respiratory and cardiovascular system improves, as well as the state of the spine.

Rowing simulator is dangerous if it is wrong to do it, because you can get injured. It is not recommended to exercise if the temperature is raised, there is a cough or weakness is felt. It is important to choose the right load, otherwise there may be nausea, dizziness and other unpleasant symptoms. If you have these symptoms, you need to see a doctor and trainer.

Rowing machine - what muscles work?

People with different sports training and physique can do this installation. It is recommended to train even people with medical sports restrictions and large excess weight . Many people are interested in what muscles the rowing simulator develops, so when the technique is properly performed, the load is received:

1. Hands : triceps, biceps, flexors / extensors of the wrist.
2. Shoulders : Delta bundles located at the front and rear.
3. Back : trapezius and the widest muscles, and also vertebral columns.
4. Legs and buttocks : quadriceps, large gluteus muscle and hamstrings.
5. Press : oblique muscles, located outside and inside.
6. Chest : A minor load occurs on the pectoral muscle .

How many calories are burned on the rowing machine?

This is one of the first questions asked by people who want to lose weight. It is worthwhile to figure out what the rowing simulator gives to understand that training is effective. The result directly depends on the initial indicators on the scale. To calculate the approximate value, you must use a simple formula: 7.4 multiply by your own weight in kilograms. The result is the amount of calories that are consumed per hour of training on the rowing machine.

Which rowing machine is better?

It is impossible to say unequivocally which version of the simulator is better to choose, since everything depends on individual preferences. Among the popular designs can be identified:

1. Concept 2 . If you like magnetic rowing machines, then this model is a good option for home. It is distinguished by a unique system of aerodynamic resistance. There is a monitor to monitor the parameters. Another plus - it is easily and quickly disassembled.
2. Kettler Favorit . Here the load system is mechanical with a hydraulic drive. The hydraulic system is smooth and you can adjust the degree of force. There is a sensor for measuring heart rate.
3. Torneo Golfstream . A good model for beginning athletes, which has a simple and small apartment. Such a rowing simulator is affordable, but this affects the quality of the assembly and components.

Types of rowing machines

There are several varieties of such installations that differ in the principle of operation and their capabilities.

1. Mechanical . The most affordable simulators, but it should be borne in mind that this affects the number of available functions.
2. Magnetic . These options have different functionalities, and they are convenient. Magnetic rowing machines are more expensive than the first type considered. Such installations are easy to adjust.
3. With built-in electromagnet . The most expensive option with increased functionality. One of the advantages is that it is virtually noiseless.

How to choose a rowing machine for the home?

There are several criteria that you should pay attention to when choosing a simulator.

1. Compactness . If there is not enough free space, then it is worth choosing designs that can be stored in an upright position or folded.
2. Adjustment . It is important to be able to adjust the footrest, handle, and seat height for yourself.
3. Transmission . To a rowing machine for the house was easy to use, you need to choose cables and goals that will move freely without delay.
4. The strength of the frame . It is best to choose options with a solid metal frame and a seat that has an aluminum base.
5. Load regulation . The simulator should have the function of a step change in the load.

Rowing Training

In order for the results to be noticeable, it is necessary to perform the exercise correctly. The technique on the rowing machine includes several stages:

1. Capture . Sit on the seat, place the feet parallel to each other at a distance of shoulders. The position of the body will resemble, as when squatting. In the hands take the handles. A little lean forward, relaxing your back muscles, but you need to strain the press.
2. Push . To perform the exercise on the rowing machine, you must perform a push with your legs, while simultaneously straining your shoulder belt. Pulling the handle to his stomach, the bicep should tighten. It is necessary to reduce the scapula, thereby pushing the breast forward.
3. Completion . To stabilize the situation, you need to strain the hips, buttocks and muscles of the press. The handle should be pulled as close to the stomach as possible.
4. Recovery . Continuing to hold the handle, you must push it forward. Along with this, the body also moves. It is important to keep the press tight. The legs begin to bend before accepting the initial position.

For those who are interested in how to work on a rowing machine, it is necessary to know that it is better to train 4 times a week, choosing one of the programs.

1. For newbies. Within 5 minutes. row with the minimum resistance, and then set the average resistance and perform 40 movements per minute, without accelerating for 20 minutes. In the end there is a hitch.
2. Power intervals. After the warm-up, it is necessary to alternate work for a minute at maximum power and strong resistance with a minute of light rowing. You need to do 5-10 cycles.

Training on a rowing slimming machine

Interval training is considered best for burning weight. A rowing slimming machine can be used as a quality preparation before the power load or to conduct a separate full training.

1. First there is a warm-up at a quiet pace, which should not last more than five minutes.
2. The next step is to slightly increase the resistance and row for 15 seconds. with the maximum speed.
3. After that, for 45 sec. you need to move smoothly to regain your breath.
4. Do five repetitions, and then raise the resistance. With the new load you need to paddle for 30 seconds, and recover a minute. Do five repetitions.
5. At the end of the training, a hitch is made, which lasts 5 minutes.

Rowing simulator - contraindications

In order for training to be extremely useful, it is necessary to take into account existing contraindications.

1. Do not work if there are serious problems with the cardiovascular system and damage to the spine and joints.
2. A rowing rowing machine with arthrosis of the knee joint is not recommended for worsening problems, and it is better to visit a doctor.
3. Contraindications include arterial hypertension .