Rowing machines are pieces of cardiovascular equipment that target your upper and lower body simultaneously. This makes them an adequate tool for not only increasing your aerobic capacity, but also toning your back, arms, legs and core. Rowing machines are not difficult to operate when you know the correct way to use them.
Step 1
Start off with five minutes of dynamic stretching to loosen up your muscles before you get onto the machine. Perform arm circles, walking lunges, leg swings, shoulder rotations, side bends, spinal rotations and high knee raises.
Step 2
Get into the proper position. Sit on the movable seat and place your feet shoulder width apart on the platform. Bend your knees and reach forward for the pull handle. Grab it with both hands.
Step 3
Begin your rowing motion at a light intensity. Pull the handle back toward your body as you simultaneously straighten your legs. The handle should end up right below your chest, and your legs should be fully extended. Bend your knees again and lean forward while straightening your arms. Repeat the movement for five minutes.
Step 4
Crank up the resistance and row for 20 to 30 minutes. Focus on honing a smooth rowing form. Actively engage your back muscles when you pull the handle, and actively engage your leg muscles when you are doing the push-off motion. Take a big inhale when you are coming forward and exhale when you are pushing back.
Step 5
Finish your workout with a five-minute cool-down at the same intensity that you used for your warm-up. Step off the machine and do some static stretches for your legs, back and shoulders.
Step 6
Work out on the rowing machine at least three times a week to get the most effective results. Prevent overuse by taking a day off in between your workouts.
Tips and Warnings
- Dynamic stretching is done through a range of motion to simulate movement that you will encounter in your workout. Static stretches are held in a fixed position for 20 to 30 seconds. These are preferable to do after you are done exercising.
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