The rowing machine , also known as a rower machine , is a tool that allows you to reproduce the movement that takes place in a canoe or boat (the name derives from the technical term “row”). Regardless of the type of rowing machine considered, the principle of use does not vary ; it is composed of an axis on which a mobile carriage slides.
The method of use allows this trolley to move away and approach the handlebar (placed at the front), in a rhythmic and regular way. Even if, at first careless glance, the work done with the rowing machine may seem simple and not very fruitful, in reality it must be emphasized that, during the activity, 80% of the muscles of the body are involved!
Muscles affected by the rower
Rowing training involves a large number of muscles. First, the main work is done by the dorsal muscles of the back. Trapezius , Small and Large Rhomboid, Small and Large Round are just some of the main back muscles used during the activity. These muscles have the task of keeping the body erect and of accompanying the movements of the torso, neck and shoulder blades.
Furthermore, by strengthening the tone it is also possible to improve any posture problems or reduce the pain associated with them. Furthermore, the rowing machine also involves the scapular muscles; the latter have the delicate task of offering support to the scapulohumeral joint (shoulder) and keeping the upper limbs in place. Another group of muscles, strongly stressed by this tool, are the muscles of the lower limbs.
For example, the quadriceps , which are the most voluminous muscles of the thigh , are involved in moving the body away from the handlebars of the rower, performing a “push” work. In the legs, this task is performed by the calves which, consequently, are part of the muscles being worked on. Furthermore, it should be remembered that, as the muscles of the limbs are antagonists, in the two phases of work (moving away / approaching), they are all solicited alternately.
L ‘ workout at the rowing machine also involves the muscles of the upper limbs . The concept of muscular antagonism also applies to the arm and forearm; the flexor muscles (such as the biceps) and extensor muscles (such as the triceps) contract alternately, allowing the user to make the complete movement. Finally, using the rowing machine tones and strengthens the abdominal muscles.
The muscle most stressed during this physical activity is the rectus abdominis muscle (responsible for the infamous “turtle”, so to speak). This muscle is activated in both training phases since it performs both concentric work , i.e. with shortening of the muscle bundles, and eccentric work, i.e. with lengthening of the bundles. In conclusion, by analyzing what has been written so far, it is possible to realize how useful it is to train with the rowing machine, considering the number of muscles used in a single work!
Rower: what are the effects?
First of all, being a full body tool , it is a performing fat burning machine . Consider that, by exercising for about an hour, you burn a whopping 600 calories! Therefore, it constitutes a very valid alternative to treadmills and exercise bikes. Furthermore, since the work carried out is aerobic, the advantages obtained are many; first of all, efforts are made that solicit and increase cardiopulmonary resources.
Therefore, by using the rowing machine consistently, it will be possible to improve the general oxygenation of the organism and, consequently, also the lung capacity. Many experts, for the above reasons, recommend the use of the rowing machine to people who are overweight or who simply want to lose fat mass. Moreover, thanks to the particular working mechanics, the rowing machine prevents joint injuries .
In fact, unlike other tools (such as the treadmill), the rowing machine does not stress the usual joints but, involving a large number of them, prevents the formation of any resentments. Finally, it is also right to mention the positive effect that the rower has on the psyche. Training with this tool prevents stress and allows the mind to get away from the worries and problems of everyday life.
To conclude, we understood how good it is to train with the ergometer , both for the body and for the mind. The capacity in a single movement (apparent) to move so many muscles, holds the rowing machine at the top in the preferences of those who want to do exercise at home . More and more people are dedicating a room of their home to fitness, inserting the rowing machine as the first machine given the completeness of possible workouts.