Aiming for a beginner-friendly full-body workout? Get yourself onto your rowing exercise machine. It’s a meticulously designed ergometer that mimics the movements of rowing a boat. A machine that does it all, low and high-impact workouts, endurance development, strengthens the core, and improves heart health simultaneously. Every rowing stroke engages major muscle groups that help build body mass while increasing stamina.
A rowing machine workout may look a little complicated to a spectator, but once you get a hold of the ropes, it’s a smooth glide. The high-density hydro blades work to create resistance during the rowing sessions as if the paddles rotate and push against the water for a natural experience. Some rowing machines for home offer instructional trainer-led program videos that are a boon for beginners. Read on for more information on- how to use your rowing machine for home to help you drastically improve your overall musculoskeletal health.
A basic rowing exercise machine is curated to help create four critical body movements that give strong muscles.
The catch movement- The first movement on your rowing exercise machine is the catch. It activates the muscles on your entire body, that is triceps, hamstrings, and the back muscles. In this stroke, the seat is slid all the way forward by positioning the body close to the front of the machine, knees facing upward, and the handlebars gripped with your hands.
The drive movement- The next stroke is called the drive phase. For this, you need to push your feet against the footrest to extend your legs along the base bar of the machine, thus engaging the core to swing your body in an upright position, use your shoulder and your arms to position yourself to pull back the handlebar towards your mid-torso above the knees, complete this motion in a single swift movement to make sure the rowing machine workout proves to be effective.
This prime movement will help you strengthen the following group of muscles:
- The single fluid motions activate the Hamstrings and the Glutes with an engaged core while leaning at a 45-degree angle when you push back against the machine.
- This motion ensures that the shoulder muscles contract as you drive yourself back on the rail of your rowing exercise machine.
- The biceps are activated when you position yourself to pull the resistant handlebars over the knees towards yourself.
- The abs are contracted when you pull the handlebars close to yourself in a bid to stabilize your body throughout the rowing machine workout.
- The upper back and lower back muscles are fully engaged in supporting you while you pull the handlebar towards your body in swift motions. The activated muscles are strengthened, thus giving you a low-impact full-body workout without affecting the joints.
The finish movement- This stroke helps in stabilizing your body while your core is fully engaged. Being the final movement, this involves pulling the handle all the way in toward your mid-torso. Your upper arms should internally rotate, mimicking a rowing motion. All the torso muscles are activated- in a bid to keep you stable on the machine rail. The muscles of the entire upper body are working in tandem, so be sure to achieve a full upper body workout.
The recovery Movement-This movement will strengthen the upper legs, calves, and triceps. Specifically, the hamstrings and glutes. The muscles contract as you ease your body down the rail into the catch position again. Each of the four motions engages the muscles in the neck, hands, chest, and legs. As a result, a single complete movement of a rowing machine workout plan can activate every major muscle group of the human body.
Remember to opt for brands that offer aesthetically designed home gym products using German technology while choosing a rowing machine for home. Invest in equipment that makes free workout plans available with a mentorship under quality trainers.