Understanding the Basics of Rowing Machine Technique
As we are getting closer to almost hitting the middle of the year, many of us are working towards picking up on this year’s objectives once again. And it’s never too late to give it another try. If achieving a fit body is one of your goals for this year, rowing might prove to be the right workout for you if done properly.
Rowing is a full body workout but it’s crucial to do it correctly. The perfect rowing machine plays a huge role in this as well. Rowing can strengthen your arms, legs, core and stamina. It improves your cardiovascular health drastically as well.
Using a rowing machine very often will help you develop a stronger body and mind. With time you’ll notice that your stamina is improving and you feel less tired. Let’s understand how to use the rowing machine correctly.
Correct Body Position
Athletic Vision Fitness has the ideal rowing machine for beginners and professionals both. The 300 WR has the feature which counts time and calories as well. But what makes it unique is how ergonomically it has been designed.
Rowing in the right position is very important and 300 WR by athletic vision helps you remain in the ideal structure. The biggest mistake many make is tucking their hips under and arching their back, this can cause an injury or defeat the purpose of using a rowing machine.
The right piston involves sitting straight and stiff, tightening your glutes and moving forward and backward in the right rhythm. This will ensure your workout is being done efficiently. Moreover, the results will be impressive as well.
Stretching Before Rowing
Stretching and keeping particular muscle groups flexible are vital in rowing to avoid injury. Rowing injuries can arise as a result of abrupt changes in training volume, poor technique, or recurrence of past injuries.
To successfully perform a stroke, rowers must have enough flexibility in their shoulders, back, hips, and legs. Furthermore, if sweeping rather than sculling, a rower must have enough torso rotation as well as shoulder and shoulder blade flexibility.
The muscles and joints of the spine and shoulders might be overworked due to a lack of flexibility in these parts of the body. Warmth is ideal for stretching, and limbs should move slowly in and out of position. No jerking or bouncing is allowed.
Mastering the Four Stages of Rowing
Rowing machines have become increasingly popular in fitness centers over the last decade, thanks to its excellent high-intensity, low-impact workout. To get the most out of your rowing experience, be sure your form and technique are proper.
Let’s understand the four stages of rowing in further depth.
The catch marks the start of the stroke. For optimal posture, lean slightly forward while keeping your back muscles engaged. Arms should be extended. Shins are going to be vertical. The seat will be 6 to 8 inches away from the feet, with the heels extended gently.
There are two stages to the drive. To drive the seat back, firstly extend your knees. Maintain a long back and wide arms. The legs reach full length in the second half of the drive. Lean back gently and open your hips.
The glutes contract as you extend at the hip. To maintain appropriate posture, keep the core engaged throughout the movement.
Pulling the handle to the lower area of the ribs while still leaning back slightly completes the stroke. The shoulders will be slightly behind the hips towards the end, and the core will be working. Legs drive first, then body swings back, and finally arms pull in the drive.
It’s just as vital to recover as it is to drive. In the recovery, the movement sequence is reversed from the drive: arms first, then body, then leg. While the drive is fast, the recovery should be slow. The procedure is completed by returning to the catch.
Rowing can prove to be the best full body workout if the techniques are adopted correctly. Correct posture matters a lot and impacts the results of this workout majorly as well.
In addition to that, stretching is crucial as well. Rowing as an exercise can be quite intense sometimes, stretching enough before beginning can release the stiffness of the body and protect you from any injuries.
The four stages of rowing are important to master as well. These are the major techniques to use Athletic Vision Fitness’s 300 WR and reap most benefits. If you’re looking for the perfect rowing machine as a beginner or professional, don’t forget to check out Athletic Vision Fitness.