The rowing machine is one of the most effective tools to improve our aerobic performance, to lose weight, to train a large part of our muscles
The rowing machine is a tool also called a rowing machine that reproduces the gesture that the rower performs in a canoe or boat and allows you to train the whole body, stimulating up to 80% the muscles of those who perform it.
The rowing machine training session allows you to work your legs, glutes, abs, pectorals, arms, shoulders and back effectively simultaneously. It is important to perform the movements in a coordinated way in order to avoid imbalances. Both legs and arms should be used with the same frequency. Great for both toning and weight loss. Given the numerous muscles involved in the rowing machine, they make it a tool suitable for everyone.
The rowing movement can be divided into several phases.
- In the first phase, you are sitting with the dumbbell in your hand, with the lower limbs extended, while the knees are bent and the torso is tilted (10-15 degrees) towards the front of the tool.
- In the second phase, in order: pushes with the legs while keeping the torso tilted forward; once the legs are fully extended, the torso tilts back (10-15 degrees); you pull the handlebar towards your chest, thus completing the row
- In the next stage, keeping the legs stretched, the arms are stretched forward, the torso is then tilted (10-15 degrees) forward.
- In the last, keeping the arms stretched forward and the torso inclined, you return to the starting position.
These movements are repeated, at a frequency of 16-36 rows per minute (stroke rate) for the entire duration of the workout. Obviously the movements, which initially will be a little fluid and a little mechanical, will become more fluid over time and the four phases described above will follow each other in an increasingly fluid and effective way.
A-CLUB has chosen to include in its fleet 4 SKILLROW stations , the innovative Technogym rowing machine from the SKILL ATHLETIC line that allows you to train both cardio and strength with maximum comfort and the most effective results thanks to its design specifically designed for sport, its unique technology and performance-based workouts. The training on SKILLROW is truly complete: in addition to losing weight and burning calories, the rowing machine allows you to strengthen tendons, ligaments, bones and joints, tone the muscles of the legs, arms and back and relieve daily tension and stress.
SKILLROW is the only indoor rowing machine that gives back the sensation of rowing on the water: the resistance of SKILLROW allows a perfect simulation of the curve performed during the rowing movement. The gradualness of the resistance makes the movements more fluid without kicking back.
Is Rowing Machine Good For Abs?
- Tones the body. Rowing allows you to tone 84% of the skeletal muscles and to do so by performing an aerobic effort. The main muscles involved in rowing are mainly the muscles of the shoulders, arms and forearms, the small muscles of the hands and fingers, the back muscles and the abdominal muscles. Rowing helps burn fat mass while increasing lean mass or helps to restore a correct balance between these two masses.
- It improves the performance of the cardio-respiratory system and consequently reduces the risk of heart disease. These benefits can be achieved with relatively short rowing sessions. If performed regularly and correctly, thirty minutes of constant exercise at “full speed”, or 10 minutes of high-intensity exercises at intervals, give excellent benefits to the cardiovascular system.
- It is low risk of injury and relatively safe. As mentioned above, both outdoor rowing with a canoe and indoor rowing with a rowing machine allow you to perform important work on the muscles of the whole body but, at the same time, have a low impact on the joints and tendons. .
- Promotes weight loss. The activity carried out on the rowing machine involves an enormous expenditure of energy and consequently is useful (if combined with a correct diet) for those who want to lose weight. Another element that will make many fall in love is the high energy expenditure that determines the use of a rowing machine: a 75 kg person who trains on a rowing machine can consume between 400 and 800 calories per hour by performing an exercise. intense / moderately intense. That’s a lot more than you can use to work on an exercise bike, treadmill, or elliptical.
- It reduces stress. The repetition of the movement, if performed with the body and mind or with the mind concentrated on the effort, can lead to a state of meditation in which thoughts stop flowing and, for a few tens of minutes the mind can “switch off »With everyday life.
- Stabilize the body. Rowing allows us to strengthen the central muscles of the body, which are those that allow us to keep ourselves in balance and to bear the weight of the head (both in a physical and metaphorical sense).
- Improve joint mobility. Sedentary life and physical inactivity make the human body rigid and create the preconditions for the development of a whole series of ailments. Moderate rowing exercise, performed for 20-30 minutes a day, prevents this condition and improves joint mobility.
- Improves coordination of the whole body. Rowing requires the synchronization of the muscles of the upper body with those of the lower limbs, and this inevitably helps to improve overall coordination.
- For all ages. These factors make the rowing machine an ideal tool for all people, for life, regardless of age, shape and physical constitution.
- The heart and muscles involved. The reason the rowing machine is so expensive is that it involves both upper and lower body muscles. Furthermore, unlike the “typical” exercises that are commonly done in the gym – be it those of strength (weight lifting, bodyweight exercises, etc.), or cardio fitness (exercise bikes, running, etc.) – the activity that is done with the rowing machine allows you to work simultaneously on both the strength and the heart system. In fact, the correctly performed rowing affects both the myocardium (heart) and 10 muscle groups: – the quadriceps – the hamstrings – the buttocks – the lats – the shoulder muscles – the triceps – the biceps – the abdominal muscles – muscles dorsal. It is believed that about 84% of the muscles in our body are activated during rowing. What other training tool can boast these numbers?
Precautions and contraindications
Training on the rowing machine is not suitable for everyone, in fact:
- it is not a suitable discipline for those suffering from major heart diseases
- those who have had or have problems with their shoulders or knee joints should pay particular attention to how I use it
- It is easy to row even with a completely wrong technique and, consequently, making inefficient movements and making workouts frustrating.