Content of the Article
The whole planet is capable of getting on a rowing machine and simply rowing, but how many do it with the right technique, which allows you to achieve all the advantages of this sport. With the increase in popularity in recent times and also rowing, many of us are abandoning the idea of rowing to get started in the practice of rowing.
However, the machine can be intimidating at first, when you still don't handle it properly, like putting your arms, legs, etc. What is the right back situation, so you don't feel pain? These are some of the most elaborate questions that begin this discipline and here at feelforfit we have each and every one of the answers.
This article is a detailed guide of the rowing machine and its perfect execution, the technique is the most essential at the time of performing the exercises and as we know we assist you to obtain it:
1 - Important terms:
Strokes per minute: You should make about thirty strokes per minute.
Fraction time: The amount of time it takes to make five hundred meters should be two minutes or less. To increase your pace, push harder!
2 - Steps for the perfect paddle
- Start with arms outstretched, knees bent and body weight on toes.
- With a straight back and solid core, push face back using only your legs.
- Keep your arms outstretched at all times.
- After you have achieved proper movement with your lower body, now touch your arms.
- With your legs straight, pull the paddle face to chest, bending your elbows face to face and leaving the paddle just below your chest.
- Hold the oar while you extend your arms and repeat the movement.
- It's time to put it all together! With a straight back, solid core and firm feet, push first with your lower body and now use your back to pull your hands towards your chest.
- Then, release your arms facing the base and bend your knees so that you can slide back to your original position.
3 - Common oar faults and how to solve them
Arching the back: Leave all the work on the shoulders.
The solution: Start with perfect posture.
Push with your shoulders face back (to open your chest) and face down (to release tension in your neck). Keep your back straight through core involvement and deep breathing.
You do a shoveling motion
If you bend your knees before your arms are fully extended, you need to make this slippery move to avoid sticking your legs together with the paddle. Rowing is a chain reaction, so a bad execution gives way to a bad movement.
You raise your arms too high
Wearing the paddle face to the chin is not the right way, you will probably be using more force than you need.
The solution: To carry a paddle right under your chest.
Use the muscles of your upper back to pull the paddle face to your chest. At the end of each stroke, the elbows will have to bend more than ninety degrees and the forearms will have to touch practically the rib cage.
You drop your knees facing one side
We love to relax, but leaving the knees facing the sides is not the right way to do the exercise. The inner thigh muscles are probably not involved in the movement.
The solution: Concludes with the knees on-line with the hips
Use the inside of your thighs to hold your knees close together or think about closing your legs as you push.
You squeeze the handle of the oar
No need to wrap your thumbs around the handle or hang yourself like a pull-up bar.
The solution: Hold the paddle with three fingers.
Place your hands on the outside of the paddle (not in the middle). The little finger should be out, with the thumbs resting on the top of the handle (do not wrap around them).
Every time you pull back, remember to use your upper back, not your shoulders and biceps. This is going to help calm the pressure on your hands.