The rowing machine (rowing machine) uses up to 95% of the muscles to work, which makes this device perfect for beginners who want to improve overall body fitness. At the same time, training on a rowing machine requires appropriate technique, which translates into the effectiveness of the exercises. Watch this video on how to properly exercise on a rowing machine to increase muscle strength and avoid injuries.

Rowing ergometer( rowing machine ) is a machine forexercisesimitating real rowing on the water . Although it looks inconspicuous, it is one of the besttrainingequipment available in the gym. Duringrowing exercises , several muscle groups work, including the muscles of the abdomen, back, arms, legs, buttocks and chest.

At the same time, exercises on a rowing ergometer require special attention to technique. Before starting rowing on their own, every beginner should become thoroughly familiar with the principles of training on an ergometer. Although the movement itself seems easy to repeat, it actually consists of several phases, the sequence of which is very important and determines the effectiveness of the exercise.

Rowing machine (rowing machine) - correct technique

The rowing movement on an ergometer consists of four phases:

  1. of grip,
  2. of attraction,
  3. deviations,
  4. return.

Only the correct execution of the move in all phases can bring the expected results. Exercising without knowing the technique entails the risk of injury, and may also tire you faster and discourage you from further training.

How to exercise on a rowing ergometer?

Phase 1: Grip

It is a static phase and consists in assuming the correct starting position.

Sit on the saddle with your legs bent - so that you are as close as possible to the flywheel. The shinbones should be perpendicular to the ground, the arms fully extended and the wrists in line with the forearms. Lean your torso slightly forward, but not too much, so as not to put stress on your spine when you pull in.

Phase 2: Snap

Start straightening both legs - then the saddle will start to pull away backwards. Remember: footworkis the most important thing in the entire exercise! The arms stay straight and loose when you push them with your legs. Only when the handle isabove your knees , put your hands in motion.

Phase 3: Deviation

When your legs are completely straight, pull the handle to your stomach with your hands, while slightly leaning back. The forearms should be parallel to the ground.

Phase 4. Return

Return to the starting position by doing the entire movement in reverse, i.e. lean slightly, let your hands move away, and when the grip is over your knees, start bending your legs as you approach the flywheel.

It is important that each phase follows one another smoothly, i.e. constitute one, smooth movement of attraction and return, without stopping.

Don't do that

Here is a list of the most common mistakes made by beginners:

  • starting pull-ups with arms instead of legs - in exercises on a rowing ergometer, the legs are the main driving force (they perform 60% of the strength work). Turning on the hands too quickly reduces the effectiveness of the exercise and makes us tire faster;
  • leaning back too early - bad for the spine, because the back takes the greatest load;
  • wrist bending in the final phase of the movement - when the bar is closest to the stomach, keep wrists and forearms in one line;
  • rowing with bent legs and elbows - only in the final phase of the movement we bend the elbows, while the legs should straighten up completely;
  • setting too much resistance in the first workouts - results in overloading the muscles and joints.

Rowing training for beginners - how much to train?

Beginners should start with 2-3 workouts per week. As your form grows, you can increase their number up to 5.

With three workouts a week, it is worth using the following plan, which will help you gradually increase muscle strength and body endurance.

1. day:15-20 minutes of exercise at a rate of 20-22 pull-ups per minute. Resistance: 5-6;

2. day:break;

3. day:20 minutes of training with one break of a few minutes in the middle (2 x 10 minutes). Tempo: 20-22 pull-ups. Resistance: 6-7;

4. day:break;

5. day:10 minutes of training with a break in the middle (2 x 5 minutes). Tempo: 24-28 pull-ups. Resistance: 8-9;

6. and 7th day:break.

Cask also: How to arrange a home gym for 200, 500 or 1000 zlotys

Exercises on a rowing ergometer - variants

Depending onwhat effect we want to achieve thanks to the exercise on the ergometer, you can modify the training method.

To improve condition, reduce resistance and try to do as many pull-ups as possible within a certain period of time. The pace of your exercise should be fast enough to keep your heart rate constantly high. Ideally, the training should last at least 10 minutes without taking breaks.

Increasing resistance is a good way to develop muscles. In this case, you should focus primarily on the number of pull-ups, and less on the pace of the exercise.

Training on a rowing ergometer can also be helpful in losing weight. To burn fat effectively while paddling, it's a good idea to set a moderate or higher resistance and try to do as many pull-ups as possible in the shortest amount of time. Intensive muscle work combined with a high pace of exercise should bring quick results in the fight against unnecessary kilograms.

Which ergometer to choose?

Two types of rowing ergometers dominate the market: mechanical and magnetic. The latter is usually recommended because it is a modernized version of the former: it is easier to perform exercises on it, does not cause injuries, has a stronger structure, and is quieter. The magnetic ergometer can also be successfully purchased as one of the elements of home gym equipment.

When buying a rowing ergometer, first of all take into account the factors that will make the device as suitable as possible for you: your body weight, height, how often you want to train. The functions of the rowing machine are also important, as it should have a stable and comfortable seat, a rotation regulator, solid (preferably steel) profiles, security elements: a strap, non-slip foot supports. The load capacity of the rowing machine, i.e. its maximum load, is also important.

Rowing machine HMS Z1801

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Hop-Sport rowing machine HS-060R

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Rowing machine inSPORTline Oxford

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How much does a rowing ergometer cost?

Prices of rowing ergometers range from several hundred to even several thousand zlotys. The models of mechanical rowers are cheaper - you can buy them for just over PLN 300, while the magnetic rowers start from around PLN 800. The most expensive equipment - costing several thousand zlotys - will be more effective in the gym, where it is used very often. It is not necessary to purchase this type of home appliance.

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ABC of exercises