When using the rowinger to fitness, each flexion and extension arm movement can make about 90%of the extension muscles exercise. Therefore, it is really beneficial for the extensor that almost does not participate in any exercise.So, how to use the shipbuilder to use it correctly?Next, lets understand the correct movement of the rowinger.
Where to exercise the rowing machine
The rowinger is also called a rowing machine as a simulation equipment. It has a good effect on the enhancement of the muscles of the legs, waist, upper limbs, chest, and back.Ship rowing movement is a smooth, interesting and challenging fitness exercise.Each time, the upper limbs, lower limbs, waist and abdomen, and back will complete a complete contraction and stretching during the process, which can achieve the practice effect of a whole body muscle.Especially for people with more fat on the waist and abdomen and upper arms, the rowing ware movement brings you an unexpected body -shaping effect.
1. About 80%of the main muscle groups in the whole body, including legs, arms, back, abdominal core muscle groups, etc., will participate in the rowing, which is a complete and efficient movement;
2. Compared with many movements, the rowing is a wider movement movement. Muscle stretching and joint activity can have a large range, which can increase the softness of the body;
3. The movement of the joints (knee, ankle, etc.) is smaller than running and bicycles;
4. In addition to the aerobic exercise, the boat can also be used as auxiliary anaerobic exercise and strength exercise training.
Precautions for the use of the rowing machine
1. Breathing method: exhale when pulling your hand to the body, and return to the beginning to inhale.
2. The body should avoid shaking the front and back, otherwise it will cause lower back damage.
Change: You can use straight handle to replace the V -type hand, hold (palm down) or anti -holding (palm up).
When practicing rowing, pay attention to the coherent nature of the movement. Do not stop at each pedaling action. You must do it in place.If the amplitude is too small, the muscles involved in the movement will not be fully stretched or contracted.
The natural movements of simulation rowing are suitable for gym and family sports, exercise muscle tissue in the hands, legs and waist, etc., effectively exercise and stretch the muscle group, and exercise the waist and back, which can relieve the symptoms of back pain.At the same time, it greatly improves the physiological activity of low back pain muscle group.It is especially suitable for white -collar workers who work in front of the computer for a long time.
When you use it, pay more attention. If you cant use it well, you should ask professionals and avoid using them blindly to prevent yourself from being harmed. Just pay more attention.
Three common errors in use rowing machines
Siter rowing is one of the most important actions in the gym! It belongs to a horizontal pulling movement! The main exercise can also be very goodExercise the elbow muscle (biceps)
Sitting rowing is a simple and easy -to -perform action, so it is loved by everyone, but there are still many people doing this action!
We often say that when the action crosses the quality of quality, the training becomes Hu training! No good exercise effect (strong injury, healthy shoulder) will also be prone to compensation, resulting in injury!
Today we are going to introduce a few common errors in sitting and rowing to see if you have such a stupid behavior!
1. Too much scapula (shrugging), excessive extension of the germinated joint
Take a look at this movement! Do you like this during the action? Shower your shoulders, with your chest!
The rowing rowing rowing does involve the scapula (post -collection), but it is definitely not mentioned on the scapula! You can easily lift your scapula up upwardI feel that the upper side of the trapezius muscle is very tight, then you should modify the action!
At the same time! Due to the shrugging of your scapula forward, they will inevitably extend your gym brachial joint, which in turn will increase the instability of the shoulder joint.Increase the risk of injury! In short, this is a good thing.
2. head leaning
This type of errors in front of the head leaning should occur in this type of error in the shoulder joints. When the scapula is restricted! It is necessary to pull the weight back, which will only cause the cervical spine to excessive forward, resulting in unnecessary unnecessary unnecessary.pressure!
The upper cross syndrome caused by the chest and back muscles of the chest and back muscles is the main reason!
3. Too many hip joint participation and lumbar spine super stretch!

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