Improve the Effectiveness of Your Rowing Machine Exercises

A rowing machine is one of the best exercises for cardio. The long machine engages the user’s legs, core, back, arms and legs simultaneously. This makes rowing also known as the trainer of all muscles. Rowing exercise is a flexible exercise that embraces many groups. Although it can fit in with many groups of people, practicing rowing must be done with the right procedure and the best rowing machine. This will lead to the effectiveness of the rowing machine exercise.

1.Steps to Effectiveness Improvement 

Practicing rowing means exercising using the muscles of the upper body according to most people. Basically, rowing exercises use leg strength to maximize each movement. The use of leg strength in rowing exercises is the same as doing the other types of exercises. To achieve great results you have to take several steps. 

2.Adjustment of fabric Strap and Dampler

Rowing machines are just like any other gym equipment. Knowing how the best rowing machine works will really help you practice well. The placement of the leg straps largely determines whether you stroke your efficiently or not. A stroke is efficient if the leg position is good. If the position of the cloth strap is not proper, then you have to adjust the foot stretcher. Foot stretcher adjustment can be done by raising or lowering a few pegs. In addition to adjusting the position of the legs, the effectiveness of rowing machine training can also be increased by checking the damper settings. The wind weight in the flywheel is regulated by a plastic lever. The rowing machine’s power measurement is based on the numbers 1 to 10 on the dampler. The strength of the rowing machine depends on the number indicator.

Do some rowing machine exercises at 30-minute intervals to sweat faster. The exercises are a moderate effort in 1 minute. The exercise was carried out as many as 7 on the RPE scale. After that, you can increase the RPE by 1, so you do the exercise with 8 RPE. If you are done with the 8 RPE, you can do it at the maximum RPE, 10 RPE. But the session is only done in 30 seconds. After that, repeat it again but with a light RPE of 3 or 4 RPE. It is done in 90 seconds.

Increasing the effectiveness of rowing machine exercises can also be done with pyramid rowing exercises. The exercise is called the pyramid because the exercise pattern forms a pyramid. At the beginning and end of the exercise, you will be required to give the least amount of time. In the middle of the session you do the exercise for a longer time. The session begins with a 10-minute warm-up. After that, the training session begins with rowing and rest for 1 minute each. After every 1 minute of rowing and 1 minute of rest, the duration of rowing and rest increases to 2 minutes. It continues for 4 minutes rowing and 4 minutes rest. After that the duration of rowing and rest is reduced by 1 minute each. The reduction is also done gradually until it reaches 1 minute rowing and 1 minute rest.

Short-term targeting can stimulate the effectiveness of rowing exercises. You will only walk in place if you just practice without a target. In addition to making a neat plan, don’t forget to learn safe rowing exercises. You certainly don’t want the achievement of your target canceled because of an injury in the middle of the training period. Some steps to practicing safe rowing can be done by positioning your feet on stirrups. Make sure the ball of your foot is perfectly touched by the height of the strap. If the first step has been carried out well, then proceed to the next. Straighten your back and grip the handle not too tight. Press your feet and open them as wide as possible without holding your knees. After that, relax your shoulders and lean back a little.

The other rowing exercise is also interesting to reach your rowing machine exercise. It is called the 2000-meter mixup. You can do this by setting your rower to 2,000 meters and then setting a timer. In this exercise, you must do rowing by stroking with full power. The 2,000-meter mixup rowing workout is great because you’ll always be motivated to finish it fast. So to achieve great effectiveness of rowing exercises, you must be target-oriented and consistent.