A rowing machine is a great way to get an effective workout, with or without hitting the gym. No matter what kind of rowing machine you are using, the effects on your body are the same, and you are using your main muscle groups. A rowing machine is made to help you simulate the effects of rowing a boat, so you will be seated while using it.
Step 1
Stretch all your muscle groups thoroughly for five minutes before seating yourself on your rowing machine. This will help you avoid strains and cramps.
Step 2
Set the resistance on your rower to your preferred setting.
Step 3
Seat yourself comfortably on the seat of the rowing machine. Grip the "oar" handles with both hands in a firm but relaxed manner.
Step 4
Lean forward slightly, with your arms straight and shins almost vertical to each other. This is called "the catch."
Step 5
Use your legs to push yourself back, lean backward slightly and pull back with your arms, making sure your elbows are close to your sides. This is known as "the drive."
Step 6
Straighten your legs, making your arms even with your upper body. The handles of the rower should now be aligned with your abdomen. This is known as "the finish."
Step 7
Bend your knees slowly and move forward with straightened arms, leaning forward from the hips. This is referred to as "the recovery." Now you should be back at the catch phase of your rowing.
Step 8
Repeat the entire motion as many times as you wish, keeping a good rhythm.
Tips and Warnings
- Row only for 10 minutes a day at first and gradually work your way up to longer intervals.
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