For everyone who wants to do a complete fitness routine without leaving their homes, a device is available: the rowing machine. It’s considered to this day as one of the most complete exercise machines.
Whatever your goal, whether it is to lose weight with simple exercises, to work your muscles, to keep in shape, or to get a slimmer figure, this is the machine for you.
It is more and more flattering by all the people who wish to work and tone their various muscles. But to benefit from the many advantages of this multifunctional device, it is essential to know how to use it properly and to do the right exercises.
See the top 5 exercises to perform with a rowing machine.
But before starting, it is important to take into account some things that we explain in this complete file.
What Is An Indoor Rowing Machine And Who Is It For?
Still called an indoor rowing machine, the rowing machine is a device mainly intended for cardio-training (like the skipping rope) and which allows in a faithful way to reproduce the various movements of the rowing.
Initially designed for all athletes practicing rowing to be able to train properly in the harshest of times such as winter, the rowing machine has been democratized over the years to be a tool that all fitness gyms, all trainers, and all the world’s great athletes are snatching up.
Even if it has lost its credentials since the 1990s to the benefit of the so-called “new generation” devices such as the treadmill or the exercise bike, it is becoming more and more popular, the world is convinced by its many benefits.
It allows you to lose fat, work your muscles and tone them up, and work your endurance as you should.
This machine is composed of many parts. We can note :
- the wheels of displacement.
- the console.
- a wheel of inertia.
- the pedals and the straps.
- a beam.
- a sliding seat.
- a spreader bar also called pull handles.
Which Rowing Machine To Choose? The Different Types Of Equipment.
There are three main types of rowing machines that meet very different objectives.
The Central Pull Rowing Machine.
This is the most famous rowing machine and the most popular with gyms and fitness professionals.
The Center Pull Rower.
This rower promotes good symmetry of motion and has a single handle with a fairly high range of motion.
If you’re a beginner, there’s no need to worry; it’s designed for both professionals and beginners to work on endurance and cardio training.
It is a device that allows you to do a complete tour of the different muscles of the body in order to achieve the best results. It is quite pleasant to use despite its robustness but requires technical mastery because of its unguided movement.
This type of “central pull” machine is one of the most recommended by professionals.
The Latin Rower.
Still called the horizontal rowing machine, the Latin rowing machine is equipped with 2 rows.
With its partially guided movements, it allows you to reproduce the famous rowing movements.
Compared to other machines, it is more difficult to use, but it undeniably allows you to work your shoulder and back muscles.
It is a device suitable for people of average height and beginners.
The Scandinavian Or Vertical Rowing Machine.
This rower has two paddles. It is quite easy to use since the movements at this level are fully guided.
This rowing machine is a good way to work the shoulders and back and is perfect for people who are just starting out in sports or who want to keep in shape, warm up or work their muscles.
It is ideal for people who want to be rehabilitated.
Like the previous rowing machine, it is not really suitable for people with large body sizes or who are sports professionals.
Preliminary Things To Do Before Using A Rowing Machine.
It is important before starting exercising on a rowing machine to be able to adopt some preliminary gestures.
Among these is the warm-up: it is essential before starting your exercises to be able to warm up beforehand so that your body (and especially your muscles) is ready for the hard work that awaits it.
According to specialists, the time required for this is 15 minutes, which is a clear advantage for your health.
Also, more than preparation, the warm-up is a step that allows the athlete to achieve the results he/she hopes for faster.
There are several risks associated with a poor warm-up.
An absence or a bad warm-up opens the door to numerous problems including muscular and articular injuries, greater fatigue, faster breathlessness, and poor endurance.
In addition, you are certain after a few weeks to not get the expected results at the end or a long time of results.
Health Benefits Of Rowing Machines.
The health benefits of rowing machines are numerous. It is recognized worldwide as a device to work the various muscles of the body and maintain physical activity.
It is not for nothing that it is the darling of many sportsmen and women and of gyms.
Whatever the part of the body, it works the muscles, whether it is the upper ones such as shoulders, back, abdominal muscles, or arms and the lower ones such as buttocks, thighs, or calves.
If you are afraid of becoming a big pile of muscles, no worries. This device will simply allow you to refine your figure while toning the deep muscles of your entire body.
Also, it is important to note that thanks to its high range of motion, the muscular structure of the user is developed over the entire length.
Beyond all this, it is a device recommended for all people wishing to lose weight, because it combines an excellent exercise: cardio-training.
The practice of this sport can burn a lot of fat, more than cycling, more than walking, and more than jogging. Ideally, if your goal is to lose weight.
Count about 300 to 400 kcal burned for low-intensity exercises and 700 to 800 kcal spent for high-intensity exercises.
If your goal is to lose fat naturally, for example on the stomach, thighs, or arms, this is also a practical activity.
Also, since it does very little work on the joints, the risk of injury is quite minimal. It has nothing to envy the devices such as the carpet or the bike.
The rowing machine also allows you to obtain good joint mobility and to develop good flexibility.
If you thought you were done with the benefits, there is still more. In fact, the rowing machine has many health benefits. It allows you to properly develop your respiratory and cardiovascular capacities, to increase your endurance.
It improves the breath and at the same time, allows a better reinforcement of the immune system and a regularization of the blood pressure.
It is also very good for concentration, morale, and sleep.
Finally, if you want to get quick results in the order of 3 to 4 weeks, opt for this salon device. All you need to do is be regular and enduring.
What Muscles Does The Rowing Machine Use?
According to a study, nearly 90% of the body’s muscles are used during sports exercises practiced with rowing machines.
Exercising with this machine allows you to work the deltoids, lumbar vertebrae, biceps, shoulders, abdominal muscles, quadriceps, calves, hamstrings, and glutes.
The heart, which is muscular, is also put to good use, allowing a clear improvement in endurance.
The Advantages And Disadvantages Of Using A Rowing Machine At Home.
Having a rowing machine in your home can be a pretty fabulous experience. But it can also have some drawbacks.
Having a rowing machine available at home allows you to practice your exercises as often as you like and at any time.
Whether it’s in the morning before going to work or in the evening when you get home, it’s pretty accessible.
Savings Related To Gyms.
You don’t have to join a gym or go to a gym every time. You have what you need at home, without having to go anywhere.
The Choice Of Equipment.
You have the choice of either a central pull-up rowing machine, a Latin, or a Scandinavian machine.
A Learning Curve.
Since it takes a minimum amount of time to learn how to master the movements as well as the proper posture, it is important not to go alone if you are starting.
It is essential to call a coach to benefit from their advice or to read magazines that advice given by professionals in the field.
The Place Occupied By The Rowing Machine.
Like any piece of equipment, it takes up a certain amount of space and therefore requires a certain amount of floor space.
Even if some of them exist in versions that can be folded both horizontally and vertically, you must have enough space so as not to be disturbed in the various movements.
2,50 m x 1,20 m of surface area to be foreseen in order to be ready for any eventuality.
A Sport Not Recommended For Certain People.
If you want to do your exercises at home, it is important to know that it is better to take the advice of your doctor.
Indeed, the rowing machine is not recommended for people suffering from knee pain, neck pain, or back pain.
Who Can Use The Rowing Machine?
You don’t need to be a professional to use the rowing machine. It is a device adapted to all those who wish to practice fitness, whatever the age, sex, or sporting level.
However, The Following Are Excluded.
People suffer from various ailments such as back problems, knee problems, back problems, or shoulder problems. It is therefore important to consult your doctor before starting.
If You Are An Amateur.
There is no need to worry. All you need to do is adjust the intensity and pace of your movements to get you started smoothly.
If You Are Also Overweight.
This machine is for you.
It is a cardio-training machine that is adapted to this type of person thanks to its operating system that makes shocks to the joints, vibrations, or its exercises prioritizing the sitting position non-existent.
If You Are Pregnant.
If you are wondering if it is okay to use the rowing machine because you are pregnant, the answer is yes.
Rowing is a great exercise for pregnant women and very useful to practice before giving birth.
But it is important to tell your doctor about this so that your doctor can help make any necessary decisions.
If You Are Sedentary.
Finally, it is a fabulous tool for all sedentary people who, with age, have breathing difficulties or poor oxidation of fat reserves.
Much more than a method of bodybuilding or fitness, the rowing machine is a device that allows you to take control of your health. It has many advantages for those who practice it and is suitable for all types of people, regardless of their level of sport, age, weight or sex.
It involves almost all the muscles of the body. It is an activity that has the distinct advantage of being able to be practiced both in a gym and at home.
If you have any doubts before starting, it is advisable to consult your doctor and to be assisted by a professional in this field.