How to Use a Rowing Machine Effectively

So you have finally gotten yourself a very neat rowing machine. You can hardly wait to get started. You have read the manual and have already assembled the equipment. Before you do anything else, you should know how to use a rowing machine. To avoid injuries and to maximize workout potentials, you should understand basic rowing concepts.

How to get started

After sitting, fasten your feet onto the foot pads and latch the handles to your handgrip. Make sure these are securely attached to your hands and feet. Your hands should be stretched forward to the flywheel. It’s important that you don’t stretch too much or lean too far backwards to avoid injuries. To maximize muscle workout, the arms should be straight, not bent. There are more important tips on how to use a rowing machine as information is provided in the users manual so that you don’t waste time and not get any results.

When you row, you always begin with the catch position. The shins and torso are stretched forward, together with the arms. With the drive position, you start rowing by pushing the legs in a powerful kick. Your back should stay firm and arms straight. At this point, muscle strength is shifted to the grip, with knees straight and back slightly bent backwards.

Next, you proceed to the finish position. With elbows bent, the handles will be pulled towards the abs and legs are stretched. The last position is the recovery, wherein the arms are stretched, the body is angled forward, knees are once again bent and seat is slid forward to get ready for the catch position.

Basically, the rowing cycle starts with the catch, then the drive followed by the finish and finally the recovery position.

Other important things you should know

Now that you know the basics of how to use a rowing machine, it’s time to know other important details. When you secure your hands and feet latches, make sure you are comfortable. Don’t make it too loose or too tight, otherwise it will cause discomfort and even injury. Most newbie make the mistake of applying power on the upper body. Strength should come from the thighs and not the arms.

As with any workout regimen, it’s essential to check with your doctor first before taking the plunge. Sometimes certain exercises are not advisable if you have injuries or medical conditions. Also, when you are a beginner, you should keep it light by starting with 15-minute program and gradually increase it to 30 minutes to an hour.

Understanding how to use a rowing machine can surely make your workout effective. Now you’re on your way to toning those muscles and getting rid of those undesirable pounds.