Is the rowing machine hurting the knee?If you exercise with a rowinger, the weight of the basic body will not cause pressure on the knee joint, and the knee joint will not be injured due to impact;Exercise with left and right shaking and too much knees will put a lot of pressure on the knee, causing the knee to hurt.So, how to practice the rowing machine without hurting your knees?
The correct action of rowing
1. Choose a suitable platform (can be an aerobic fitness desk or lifted table), which is about 10-15 cm.Put the fitness table on the seat of the rope ride rowder.Sit on the rowing device and put your feet on the platform or on the horizontal wood to ensure that your knees are slightly bent and dont lock it.
2. Sit forward forward, and the back and V -shaped handle is naturally parallel.Straighten your arms and pull back until your body and legs are 90 degrees.The back should be slightly curved and tall.When grasping the handle, you should feel the good stretching of the latissimus muscles.This is the starting position of the action.
3. Keep your body fixed, pull your hand to the body, clamp your arms until you touch your abdomen.At this time, you should feel that the back muscles are very close.Keep such a contraction posture for a second, and slowly restore to the starting position.
Pay attention to the use of a rower
1. Open your chest and do not have a chest, sink your shoulders (sinking down the scapula). In the process, it seems that someone holds holding your shoulder!
2. Keep the lumbar vertebral neutral! The spine does not move. Use core muscle groups such as abdomen to help you strengthen it!
3. Choose the right weight! Make your upper back in the protagonists halo!
4. Close the scapula back, drive your elbows to pull up backwards, squeeze the scapula!
5. Do not over -tide your chest. Remember to prompt yourself to press down the ribs while holding your chest.
Shipping machine training plan
1. The first boat
Dont think about kayaking on the machine for 30 minutes for the first time.We recommend that you start a boat for 3-5 minutes each time, then rest and stretch, walk around.If you feel good, you can do 4 such short -distance barriers 4 times.
2. The second rowing
Start using a certain boat frequency and intensity.The rowing frequency is the rhythm of the boat rowing per minute, which is displayed in the upper right corner of the capability monitor.The strength is how big you are using the KBC6N of the capability monitor, divided into different options: Watt, calorie or kayak rhythm.Try to use different rowing frequencies and boat rhythms to do a kayak motion for 3 minutes. The specific description is as follows:
Stroke 3 minutes, 20 times each point, easy to force; take 1 minute to rest
Stroke 3 minutes, 22 times each, more force; 1 minute break
Stroke 3 minutes, 24 times each point, easy to force; take 1 minute to rest
Stroke 3 minutes, 24 times each, more force; 3 minutes to rest
Next, continuously and stable boats are continuously and stable at a comfortable speed and strength for 10 minutes, and then ended.Be sure to pay attention to the speed and intensity of your final use, which will be used in the next practice.
3. The third boat
The driving time is long and the rowing frequency changes
Do four (each) 5 -minute practice, and change the rowing frequency in the order below::
Two times/min in the first 2 minutes
Stroke 22 times/minute in the next 2 minutes
24 times/minute in the last minute
Then easily draw for 2 minutes, ready to start the next 5 minutes practice.
Your training rhythm should be faster than the rhythm of the last exercise.
Does the rowing machine hurt your knees?
Scientific rowing machine exercises will not hurt the knee, but the wrong rowing posture may also cause knee damage.
If you exercise with a rowinger, the weight of the basic body will not cause pressure on the knee joint, and the knee joint will not be injured by impact;Exercise with left and right shaking and too much knees will put a lot of pressure on the knee, causing the knee to hurt.
How to avoid hurting your knees by rowing machine
In the rowing machine, although scientific exercise does not hurt the knee, the posture is wrong, and the knee will also cause the knee. Therefore, you should learn how to avoid the appearance of the knee during exercise.
1. Warm up before exercise
Regardless of what exercise exercise, you can do a good warm -up exercise before exercise, such as jogging, stretching, activity joints, etc., not only can the joints and muscles enter the motion state faster, strengthen the exercise effect, but also be very good inAvoid exercise damage to large extent.
2. Use the correct posture
In the rowing movement, the correct posture is to kick the legs, straight upper body, do not hump, bend over, the hip joint moves first, pull back, pull the shoulder, show your chest, straight legs, repeat movements, move your movements, move your movements.Pay attention to the coherence of the movement. Do not stop the movements of each pedal extension.
3. Master the exercise intensity
If the intensity and amplitude of the rowinger exercise is too small, the muscles that may participate in the exercise will not be fully stretched and contracted, and the purpose of exercise will not be achieved;Sominios and joint injuries.Therefore, according to your actual situation, master the exercise intensity.
4. Relax after exercise
After the boat exercise exercise, you should also pay attention to stretching or massage the body to relax, so that the muscles in the tension in the exercise can relax.

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