Hi, our fitness friends and comrades! Today we will introduce you to the machine, which is located in the newly created functional part of the gym, and that is the rowing machine.

Exercising on this machine evenly engages almost all muscle areas. It is a great machine aimed at strengthening the muscles of the whole body, but also increasing physical condition. Let us introduce its greatest advantages and at the same time explain why should the rowing machine be an integral part of your training. The first huge advantage is that exercising on a rowing machine is very gentle on the joints. When done correctly, you will evenly connect all muscle parts. Another advantage of exercising on a rowing machine is the positive effect on blood circulation, pressure and increasing the vital capacity of the lungs (your physical condition), so you can focus your activities on very efficient fat burning. The third advantage is, again when done correctly, the reduction of back pain and the strengthening of the abdominal muscles. 

A little about the technique of performing the exercise. The rowing machine has a movement regulation and that is the air brake. By increasing the load, you will also increase the intensity of the training. As the frequency of shots increases, the intensity of the load increases.

The most common mistakes when riding a rowing machine

Like any other machine, it has its own specific technique of movement, which needs to be performed correctly and thus avoid bad habits, which can rather harm the person. One of the most common mistakes is that we only pull the handle of the machine with our arms and forget about the use of the lower part of the body. Back pain can be result of this mistake. The legs should start with the right movement, then the torso and then the hands themselves! However, the most common mistakes in training are bent arms at the beginning of the movement, taking a sitting backwards at the beginning of the movement, premature tilting of the body, bent wrists and raised elbows during the pull, pulling the torso to the oar, raised shoulders during the engagement.

Stages of proper driving technique:

Optimal posture, grip of the handles over the shoulder width, arms extended forward, legs bent, the body is in a slight forward bend with a straight back and shoulders in front of the hips.

We make the first movement exclusively with the lower part of the body, the arms do not engage, the torso is still fixed in a slight forward bend with a straight back, we do not fasten ourselves to the legs against the supports of the trainer.

When the legs get halfway through the movement, the torso is added. The movement is based on the hips and lumbar spine. The arms are still inactive.

Finally, we can use hands. When the legs are almost outstretched and the torso passes in a vertical position, the arms themselves are added. The torso continues to tilt slightly and the arms begin to pull the exerciser's handle firmly against the diaphragm.

Return = rest. This phase should be twice as long and slower than the shot itself. First the first arms go and when they get above the knees, the torso starts to tilt towards the front (again the back is straight) and at the end the legs themselves go.

For beginning exercisers, we recommend starting to train the individual phases gradually and gradually get used to the right technique. First, focus only on your arms, then on the work of the torso and arms, then on the so-called "partial slide", where you learn the correct position of the body and the sequence of each shot and return. Then we focus on the work of the lower limbs, then add the torso and then join the whole movement together.

We wish you much sporting success associated with our new functional zone and in case of any ambiguity, please contact our coaches or professionally trained staff.