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Traditional aerobic exercise usually chooses treadmills, elliptical machines, and exercise bikes. Now, however, rowing machines are slowly becoming a trend in gyms and home workouts.
The rowing machine can not only achieve the effect of reducing fat and slimming, but also exercise the muscles of the whole body. At the same time, the calorie consumption is higher, and more physical energy is required to complete the training.
So what parts can a rowing machine exercise?
1. Thigh muscles
Before doing rowing machine training, you need to step on the pedals and buckle your feet, and complete the knee extension as you move your torso back. When you put the handle back, the cushion under your hips will move forward, completing the knee bend. After continuous operation, a continuous process of knee extension and knee flexion is formed, and the restoration position of the seat cushion determines the knee flexion range. The more you bend your knees, the more you can work your quadriceps. It can also stimulate the hamstrings of the thighs, which is equivalent to completing the leg kick in a sitting position.
2. Back muscles
The rowing machine training action mainly relies on the strength of the legs. Pull the handle back with the arm. When the handle touches the body, you can exercise the back muscles. If you move the handle down to the abdominal position, you can stimulate more lats, which is equivalent to the peak contraction of the seated row. If you move the handle up and finally stick to the chest position, you can stimulate more upper back muscles such as the middle and lower traps.
The feeling of force exerted by the two methods is obviously different, and it is easier to pull the handle toward the abdomen. Going to the chest position will be more difficult and will consume more energy.
3. Arm muscles
Although the arms are driven by the legs, it is still necessary to pull the handle back to complete the overall training, so the arm muscles can be trained in the second half.
Back from the starting position, the arm is flexed at the elbow, and the biceps muscle is fully contracted when the forearm and upper arm form an angle of less than 45 degrees. Continue to pull the handle back and move the arm slightly back, which will stimulate the triceps, especially the long head. The forearm is always taut as you continue to pull and put the handle back, and the longer you train, the more your forearm muscles are stimulated.
4. Shoulder muscles
In the initial stage, when holding the handle with both hands, the upper body leans forward slightly with the chest. Now doing shoulder flexion. When you pull the handle back, you complete the shoulder extension again, so you can exercise the front and back of the shoulders. If you move the handle up to the chest while fully abducting the arms on both sides, you can exercise the middle shoulder.
Rowing machine is a good fitness exercise program, it can exercise almost all muscle groups in the body, including thigh, back, arm and shoulder muscles, while consuming more physical energy and achieving the ideal fat loss effect. It is recommended that the rowing machine start with the lowest resistance and slower speed training, 4 times a week, 15-20 minutes each time, and stick to it can achieve the ideal training effect.
If you are looking for a cost-effective rowing machine that can meet your exercise requirements. You can consider YOSUDA rowing machine, which are suitable for home use and meet various exercise needs.