Nowadays people are attracted to exercise that makes people go to the gym and the gym freaks love to spend time on the rowing machine.
The rower is a full-body exercise machine so people love to use it often but the problem is many people do not know the proper use of it for that I am going to discuss the right way of using the rowing machine. If you want to know about the proper way of using the rower that read this article.
When you use the machine as a beginner you can feel pain or soreness in your leg, hand or shoulder but do not worry about it. It happens because you do not use the rower properly.
You should remember that you have to use the rowing machine for the strength not with the speed otherwise you will feel pain and soreness in your lower body. Here are some terms that will help you to do a proper exercise.
Split Time
To do this exercise you need to aim 500 meters or a third of a mile in two or less than two minutes. If you want to accelerate your pace and power then this exercise is good for you but you need to make your that you do not pump your arm quickly.
Strokes per minute: You need to see how many strokes you can complete in one minute but you need to ensure the strokes are less than 30 because it is to know your power and increase than but if you push very hard then it is bad for your body.
How To Be a “pro” In Using The Rowing Machine Properly
1. Leg isolation: To be the master in rowing machine you should practice the lower body isolation first so for that hold extend your arm and hold oar with the hand then bent your knees and put your weight on your balls of the feet.
You need to straight your back then push your back with the help of your feet so that your feet become flat when they are extended also you need to extend your arms too. This position is called “the catch”.
2. Arm isolation: After you practice the leg isolation you should go for arm isolation and for that you need to flat your leg straight and pull the oar of the rower towards your chest that will make your elbows bent out to the sides and make sure the oar touches your chest.
Do not hold the oar tightly and you should use your upper back to pull the oar towards you. You should engage your muscles as you do for the bent-over row.
3. Both isolations together: First, you need to engage your core, straight your back and then put your balls of the feet on the straps. then start your exercise. First, you have to push back with the help of your lower back and just pull the oar toward the chest with the help of your upper back.
Then gently release your arm toward the base of the rowing machine after that glide back to the starting point and your knees will be bent. Here is a simple method that is legs, arms, arms, legs. You should take one row of pushing and two-row of gliding.
Common Mistakes and How To Fix It
1. Do not hunch your back: This means you should not put all the weight on your shoulder.
You should keep your position right: For the right position, first, correct your shoulder position, push it down and back so that there is no stress around the neck. Engage your core so that it can straighten your straight and you should breathe deeply but when you sit in a wrong position, it is hard to take deep breaths so you can correct your position.
2. Do not make a scooping motion: While going to the start if you bend your knee before you fully extend your hand then this is the scooping motion that can hit your legs with the oar. Rowing is like a chain that one form creates another form.
3. Do not raise your arm too high: You should not pull the oar up to your face otherwise you will waste your energy unnecessarily.
You should keep your arm lower means you should pull the oar toward the chest: To pull the oar closer to your chest, utilize your upper-back muscles. Elbows should be bent more than 90 degrees at the ending of each row, and forearms should be equal to your rib cage.
4. Do not drop your knees to the side: If you drop your knees to sides then you do not engage your inner thigh muscles or your hip flexors.
Keep your knees and hip inline: When push away or glide in you should keep your knees closer
Place the strap on your toe.
5. Do not grip the oar tightly: You should not grip the oar with your full hand that could give your forearm unnecessary stress.
Hold the oar with the first, middle and ring finger: You should place your hands outside the oar, not in the centre. You should not use your pinky finger.
Now, that you have read the article then you can use the rowing machine properly. You should first learn both of the isolations and then work for your mistake so that you do not have to waste unnecessary energy and strength.
You should make sure that you sit in the right position, do not make any scooping motion. Your arm should be on the height of your chest and your knees should be in line with your hip. To avoid the strain of the hand you can grip the oar with three fingers. When you pull back you should always remember to use your upper back not your shoulder or arm.