A rowing machine is one of the most common means for highly effective training at home. Such devices do not occupy excess space in the room and can be used both for building muscle mass and for losing weight. That is why users of various ages resort to their purchase, who set themselves the most specific tasks.
What is a rowing machine?
Devices of this plan allow you to experience the same sensations and loads as realistically as the athlete during rowing. Using the device, the user precisely repeats the movements that are made during the work by oars.
Some models have functionality that brings the athlete closer to real conditions when rowing on water. These are, first of all, handles made in the form of oars, fans, which create the effect of a wind blow.
Currently, there are several options for rowing simulators - magnetic and mechanical. These devices have differences in principle. The functioning of mechanical devices is based on the need to overcome the resistance of the shaft on which the metal rope is wound. In magnetic simulators, the loads are electronically regulated, they work silently and smoothly, therefore they cost several times more.
Appointment
Why use a rowing machine? What muscles work during its operation? Nowadays, due to the sedentary sedentary lifestyle, many people suffer from stoop, curvature of the spine, osteochondrosis. Therefore, the main focus here is
back training.Back problems, in particular, tightness of the intervertebral discs, often cause a decrease in brain activity, lead to impaired digestion, metabolic processes in the body. Regular training on a rowing machine allows you to avoid the above troubles, make it possible to acquire a smooth, beautiful posture. And the chest due to such exercises looks higher, voluminous, not to mention the active increase in muscle mass in the shoulder area.
Types
Let's look at which rowing machine options are available to users. Currently, devices of the following types are distinguished:
- Amateur rowing machine - used for cardio workouts at home. Such devices are limited in functionality, but are able to meet the needs of people who need to maintain muscle tone, not trying to build outstanding muscle mass.
- Professional rowing machine - suitable for fans of fitness, bodybuilding, experienced athletes who need an effective device with many settings and operating modes. Naturally, in view of such functionality, such models have a high price. Therefore, their purchase looks irrational if the user is not going to use all available opportunities to the maximum.
Rowing device
Since the main purpose of devices of this category is imitation of rowing, the flywheel is used as the main mechanism, which winds and unwinds the cable with handles attached to it. There is also a seat that moves along the rails with the user, which brings a sense of credibility to the procedure. In the most functional devices, the parameters of the mechanisms can be regulated by the built-in computer.
However, it is not necessary to purchase an expensive device. If you wish, you can make a very practical rowing machine with your own hands. To do this, it is enough to get an elastic rope, attach the handles to its ends and attach the device to a strong crossbar, for example, a gymnastic wall. You will also have to take care of finding a comfortable seat and reliable foot rest.
Naturally, the assembled rowing simulator with your own hands will not be as convenient and practical as the functional adaptation of the factory assembly. However, with the right approach to training, the benefits of using it will be no less.
Rowing machine - instructions
Consider the basic rules that will achieve high results when exercising on a rowing machine:
- At the beginning of the lesson, a general warm-up of the body is required, which may consist of simple exercises.
- During training, it is important to keep your back in a perfectly flat position, maintaining a torso angle of about 45 ° to the floor. Only in this case, the load will be distributed evenly to all involved muscle groups.
- Movements should be measured and smooth. The main role here is not speed, but the number of repetitions. Due to the systematic increase in the latter, in fact, endurance develops.
- Using a rowing machine, the main load should be exerted on the buttocks and muscles of the back, without straining the knee joints.
- It is advisable to continue the lesson for no more than an hour. Increase the duration of the workout and increase the load should be gradual.
- It is important that rowing exercises are held regularly. To maintain the body in good tone, it is recommended to train daily at the same time. Thus, the body quickly gets used to the existing loads.
How to achieve muscle gain during classes on a rowing machine?
If the main purpose of using the device is to build muscle, in this case it is necessary to conduct training lasting no more than 20-25 minutes. First you should row slowly at the maximum possible resistance, performing approximately 20 full movements in a minute. Then it is worth increasing the intensity, up to 80 strokes.
How to effectively use a rowing machine? What muscles work when doing the approaches? In the case of a direct grip of the arms, when the palms are turned down, the main load will fall on the triceps and back. Holding the levers in a position with the palms up allows you to pump your chest, shoulders and biceps.
Advantages of rowing machines
Devices in this category have a host of advantages. First of all, it is worth noting the optimal cost in relation to the quality of the study of the main muscle groups.
Thanks to the folding design, such simulators take up little space and can be stored in any free corner. At the same time, their effectiveness is an order of magnitude higher compared to doing the same fitness.
Even a child is able to figure out how to deal with a rowing machine. Fortunately, modern models have built-in computer control systems for functionality, which makes it possible to quickly change settings for personal needs.
Perhaps the main advantage of rowing machines is the ability to quickly lose weight. During one training of medium intensity, the user loses about 800 kcal. Therefore, classes on such devices are recommended for people who suffer from chronic obesity.
Finally
As you can see, the rowing machine is an extremely effective way to maintain the body in good physical condition. Regular exercises using the device help train the cardiovascular system, develop proper breathing, and actively burn body fat.
Before buying a rowing machine, you need to decide on your personal tasks and needs, soberly assess financial capabilities. It is worth giving preference to devices with high-quality assembly, which will allow you to regularly train the body for at least several years.