If you just bought the rowing machine and still trying to figure out how to row properly, then this article will help you a lot. Here, you will know all the aspects that a beginner should understand including basics to advanced.
It takes some time to learn rowing, and it’s considered to be one of the best cardiovascular exercises. The rowing machine provides you low to ground experience and engages your whole body including legs, back, arms and core. In other activities, you see the stress being built upon joints and that causes pain and damage to your ligament. But, rowing is smooth on knees and ankles and comfortable for all walks of life.
When it comes to calories burned, you can burn around 500-700 calories in just half an hour. It increases your strength and endurance at the same time. Know more about best rowing machines over here.
There is a common misconception among people that rowing works only for the upper body. Though, it gives your whole body a proper workout. It is similar to the weightlifting, but here the entire body is used in doing so. Below are some of the basics of the rowing machine that you should know before starting.
How to Use Rowing Machine
1- The Rowing Set-Up: Before knowing the rowing, you should see the rowing machine first. It’s better to get acquainted with it before you jump on it. You should how many programmes are there, how does the monitor work, is the machine stable and on a flat surface. You should hydrate your body and should keep your sweat tower nearby.
2- Adjust your body: Don’t forget to adjust your foot straps properly before you start rowing. Improper leg position might lead in slipping and damage to your joints. You have to make sure that straps go across the foot. If you have the awkward situation, you won’t be able to have the full stroke. Don’t forget to adjust the foot stretcher as well.
3-Check the setting: Check all the parameters of Concept 2 rower. Damper setting is also very important, and it is located on the right side of the flywheel. You can pull the plastic lever, and that’s how you can adjust the air inside the wheel. You can change the level from 0 to 10. At zero, you will feel like rowing a light boat whereas, at 10, you will exhaust like anything. So, change the damper settings depending on your comfort. For a beginner, the damper settings should be somewhere between 4 to 6.
4-Monitor Understanding: Everybody wants feedback of their workout, and here your monitor is your feedback giver. You have to see your stroke rate and what is watt. This will help you out in increasing the intensity and endurance. Also know, what all preinstalled programmes are there that you can choose from.
5-The Warm-Up: Before you start making the full stroke, make sure you warm up yourself and make your body ready for the workout. A 10-minute pick drill is recommended, this simple partial movement will loosen up your muscles.
6- Right Body Movement: Don’t slouch your body, keep your body in straight position and bend the legs while starting the stroke. Pull the handle up to the chest and bring them back to the original post. While doing this, the shoulder should be in a relaxed place. Once the one stroke is complete, you can bend your knees and repeat the process again and again.