Among the training equipment, the rowing machine is a very good piece of equipment. I believe some people are familiar with it, and there are many benefits of the rowing machine. However, many people do not know what precautions should be taken with the rowing machine. Of course, some people still know. of. So, what are the precautions for using a rowing machine? Be careful. Let’s take a look below!
Correct action of the rowing machine
1. Open your chest and don’t hold your chest. Your shoulders will sink (shoulder blades sinking). It will seem like someone is holding your shoulders tightly during the process.
2. Keep the lumbar spine neutral, the spine does not move, and use the abdominal and other core muscles to help strengthen you.
3. Choose the right weight so that your upper back is in the leading role.
4. Retract the shoulder blades, pull the elbows back, and squeeze the shoulder blades.
5. Don’t lift your chest too much. Remember to push your ribs down while lifting your chest.
Precautions for using rowing machine
When rowing, every flexion and extension stroke can exercise about 90% of the extensor muscles, so it is of great benefit to the extensor muscles that usually do not participate in any exercise. At the same time, it also has a significant effect on exercising the back muscles, allowing the spine to have a greater range of motion in forward flexion and extension, so that all joints of the spine can be exercised. This not only improves the elasticity of the muscles, but also enhances their toughness. When practicing rowing, you should pay attention to the continuity of the movements. There should be no pauses in each kicking and stretching movement, and it must be done in place. If the amplitude is too small, the muscles involved in the movement will not be fully stretched or contracted.
Simulating the natural movement of rowing, it is suitable for gyms and home sports. It can exercise the muscle tissue of the hands, legs and waist, and effectively stretch the muscle groups. It is especially effective for the lower back and can relieve the symptoms of back pain. At the same time, the physiological flow activity of low back pain muscles is greatly improved. Especially suitable for white-collar workers who sit in front of the computer for a long time.
The rowing machine is very good for exercise, so you can try it. According to the introduction of the precautions for the rowing machine, everyone should pay more attention when using it. If you can't use it well, you should ask a professional, and don't use it blindly. To prevent yourself from getting hurt, just pay more attention.