How to Use a Rowing Machine Correctly

Do you ever wonder how to use a rowing machine? You may imagine that rowing is as simple as grabbing the oars and moving them back and forth. You should know though that the improper form or manner of moving in a rowing machine can result in back pains and even in injury. There is a proper way to use a rowing machine.

Preliminary Details

The first rule to using a rowing machine is to not get too excited. Like every other machine or exercise routine, you have to start slowly. This is especially true if you are not an active individual and if you are not used to strenuous workout. The general rule in any exercise regimen is to perform a routine for no more than ten minutes for three times a week. Once you have gotten used to performing at this rate, you can increase your minutes on the machine or the frequency of your weekly exercises. Do not continue if you begin suffering from persistent muscle and back pains. Seek the opinions of a qualified trainer and a medical practitioner before you resume rowing.

Getting on the Machine

Once you are seated on the machine, check your foot straps. Your feet should be comfortably flat on the pedals. Make sure the straps are secure. Grip the handles solidly but not too rigidly. For beginners, gripping above or overhead is recommended. Your wrists should not be slanted up or below your hands. Put your seat and torso a little forward. Before you begin, make sure that you have minimal resistance at the beginning. This is not just for beginners. Starting with low resistance will warm you up for the actual workout.

Catch and Drive

The first real step to learn how to use a rowing machine is the catch position. This involves moving your seat forward until your legs come to your chest. While in this position, make sure that you do not lean too far forward or you may strain your muscles on the next step. You also have to make sure that your back is not hunched.

After the catch comes the drive or power stroke. This involves pushing your feet against the pedals until your legs are straight and your back leaning backward. While executing this move, your arms also have to bend back towards your stomach. Make sure you do not lean too far back. Again, doing so could strain your muscles. Your legs and hips should be doing the work here, not your back.

Recovery

This is simply a return to the start position. During recovery, you move your arms forward to a straight position. Your knees should also once again bend and come against your chest. This will set you up for the next stroke. You simply have to repeat the movements from catch to recovery over and over again until you reach your time limit.

Checking Your Unit

Performing the right movements is a must to prevent injury. The right use of a rowing machine will also ensure that you receive optimum workout. Do remember though that having the right rowing machine counts too. Without the right rowing machine, even the right positions and movements will not help you achieve your workout goals.

Your rowing machine should be appropriate to your weight and height. Machines that are too small for you will not help you tone your muscles properly no matter how long you stay on the machine. Machines that are too large on the other hand can strain your back and muscles. Some machines too may not be able to hold your weight which could eventually lead to your machine malfunctioning.

Now you know how to use a rowing machine. Combine the right techniques with the right machine and you will be on your way to toned muscles and a healthy system.