Row yourself to better health and into better shape. Using a rowing machine is one of the most recommended forms of exercise for working the entire body. Designed to simulate rowing a boat, this piece of equipment employs all the major muscle groups while providing an excellent cardiovascular workout. Rowers are easy to use and gentle on the joints. Proper technique, however, is essential for maximizing your results. Here are some tips on how to properly use a rowing machine.
Step 1
Start your rowing workout with a short "warm-up." Doing so increases the blood flow to the muscles, improves performance, and keeps muscle stiffness and injuries to a minimum. Jumping jacks, jogging in place and stretching are some of the recommended activities.
Step 2
Become familiar with the rowing machine and how it operates. Consult with a personal trainer or health club employee if you have questions regarding the adjustments or grips.
Step 3
Understand the different stages of using a rowing machine, including starting out, drive, finish, recovery and catch.
Step 4
Start out by placing your feet in the straps and taking hold of the handles with an overhand grip. With your wrists level, straighten your arms in the direction of the flywheel. Glide the seat frontward until your shins are perpendicular. Bend your body a little at the hips.
Step 5
Execute the drive stage by lengthening your legs and shoving off from the pedals. Maintain a straight back and arms as you slowly bow your knees and tilt back. Finish off by arching your elbows and bringing the handle toward your stomach. Keep your legs straight as you arch your back a little at your hips.
Step 6
Get into the recovery position by moving the handle forward with a straight arm. Tilt your torso in the same direction. Assume the starting posture with a bent knee. The catch stage gets you in position to take another stroke, so the movement is the same as when starting out.
Step 7
Allow your body to adjust to the rowing machine and the muscles it uses. Generally, a 10-minute workout is sufficient for beginners. Drink plenty of water, "cool down" and stretch your muscles after a workout.
Tips and Warnings
- Always consult with a physician before beginning an exercise program. Avoid back injuries by letting your legs and hips do the work. Breathe out when you bring the handles in, and breathe in as you release them.
- Tilting too far back or forward and wrenching the handles can put stress on your lower back.
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