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Among the training tools, a rowing machine is a well-known tool. Of course, it is also helpful for us to use the rowing machine, such as exercising the muscles, activating the cervical joints, etc., but many people do not know what muscles are exercised by the rowing machine. So, what muscles does the rowing machine mainly work? Let's take a look at what the main exercise is.

What is the main exercise of the rowing machine?

The rowing machine is equipment that can exercise the muscles of the whole body, among which the arms, thighs, back, and abdominal core are the main ones. Everyone must maintain the correct posture when training.

Most gyms now have rowing machines. Whether you use them for warm-ups, as aerobic exercise, or as interval training, rowing machines can satisfy your multiple wishes at once. About 80% of the main muscle groups in the body, including legs, arms, back, abdominal core muscles, etc., will participate in rowing, which is a complete and efficient exercise.

Rowing machine exercise method

1. Preparing posture: shoulders relaxed, arms relaxed, and straight. Find the knee flexion angle that is comfortable for the leg, and the calf (shinbone) and the slide rail (seat) are vertical.

2. Rowing machine rowing: The legs are explosively kicked, the torso is moved back, and the arms are pulled to the lower edge of the ribs. In the end, the body should be slightly tilted back, about 10 degrees. In the process of pulling the paddle, the force of the legs towards the pedal should be the main source of strength. The quadriceps should be the main part of exertion (exercise), accounting for 60%, and the torso and hand exerting force each account for 20%. . Thigh thighs when the action is correct.

3. The rowing machine returns to the paddle: Return the arm first, wait for the arm to reach the top of the knee, bend the knee, and drive the seatback to the ready state. There is basically no force during the finishing process.

Note on rowing machines

1. When practicing rowing, pay attention to the continuity of the movements. There should be no pause in each stroke and extension, and it must be done in place. If the amplitude is too small, the muscles involved in the movement will not be fully stretched or contracted.

2. Be sure to lock the pedals, lock your feet on the pedals, and tie your feet to the pad. The strap should be plugged in well, making sure it's not loose or tight and your foot doesn't slip around. Put your knees flat on the front handle of the machine. Your body should be slightly forward and your legs should be tilted, but focus on keeping your spine straight.

3. Rowing relies on your feet. Use instant explosive force to push and pedal to facilitate the driving of the lower body, and cooperate with the upper body to stabilize and clamp the back. Finally, use both hands to pull the bar; when the hands return to the front of the body, the feet will not be able to move again. Push back to the original position. The seemingly smooth continuous movements actually require a lot of physical coordination. Whether it's training joint explosiveness, or strength, speed, muscular endurance, and rhythm, the rowing machine is indeed a piece of equipment that takes time to develop proficiency.

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