If you're looking to get a full physical workout, rowing can be an option! Exercising using a rowing machine is beneficial for working the core muscles, legs, arms, and back at the same time. This machine is quite easy to use although it can be a bit confusing at first. As you practice, you will straighten your leg called a "drive" and bend your knee to return your leg to the starting position called "recovery".
Step
Part 1 of 3: Getting Started
Step 1. Sit in the seat on the rowing machine with your knees bent
Adjust your posture to find the most comfortable sitting position if needed. Bend both knees to bring the soles of the feet together while maintaining balance. Look for a place to place the sole of the foot in the form of a plate in front of the seat called a "footplate". Then, look for the handle that is attached to the string on the machine.
- Usually, the handle is on the engine chassis or on the top side of the footrest.
- Be careful when sitting because the seat can shift.
Step 2. Wrap the instep with the rope attached to the footrest
The only part of the foot that remains in contact with the footrest is the front of the foot because you have to lift your heel when your knee is bent. Pull the rope up the instep to tie the sole of the foot so it doesn't slip off the footrest.
- When using a rowing machine, it's a good idea to wear rubber-soled shoes, such as running shoes or cardio exercises to keep your feet from slipping.
- Don't tie your feet too tightly. Loosen the straps a little if your feet feel uncomfortable.
Step 3. Hold the handle on the rowing machine with your palms facing down
To work your arm muscles, you need to hold the handle attached to the end of the rope. Hold the handle firmly, then pull the rope while bending both elbows so that the handle is close to the torso. Position your hands so that you are holding the handle with your palms facing down.
Do not hold the handle with your palm facing up. This position makes the arm muscles twist, making it easier to get injured
Step 4. Activate your core and straighten your back
After holding the handle with both palms, check your posture to make sure your back is straight and your shoulders are at the same level. Activate the core muscles so that they are also trained when rowing.
Keep your posture straight if you activate your core muscles. Do not lower your body too far forward or backward when rowing
Step 5. Begin the exercise by straightening your arms and bending your knees to get into a "catch" position
In rowing, the first position is called "catch". Although it seems complicated, this posture is usually done before practicing rowing. Pull the handles toward the torso to lengthen the straps, but keep your arms straight in front of you. Then, bend your knees so that the seat slides forward.
- When performing a catch, lean your torso forward while straightening your back and extending your arms forward. Make sure your knees are not further forward than your toes. Do not move the seat forward until it touches your feet to prevent the torso from leaning back. If you start rowing while leaning back, you're relying on your back muscles to pull the handle, which reduces arm strength and increases the risk of injury.
- Activate the core muscles before and during the move.
Part 2 of 3: Performing Drive Moves
Step 1. Press the footrest while exerting the strength of the leg muscles
You use your feet more when you do the drive. Use your leg muscles as much as possible to push your body back. At this time, let the muscles of the arms and upper body in a neutral condition.
Engage leg muscles using 60% of maximum power while rowing
Step 2. Slowly straighten your knees until your legs are completely straight
Roll the sole of the foot starting from the ball of the foot until the heel can press the footrest while straightening both legs. Move in a flow as you straighten your upper body just before your legs are completely straight.
Step 3. Lean back slightly while straightening your back
Make sure that your spine is not arched while doing this step. Lower your torso by moving away from your hip joints while straightening your spine and activating your core muscles. As soon as the torso is leaning back, pull the handles with both palms.
Engage your core using 20% of your maximum power while doing the drive
Step 4. Pull the handle towards the upper abdomen
The hand movement is the end of 1 repetition of the rowing movement. Bend both elbows, then bring the handles closer to the torso. Do not bend your wrist to avoid injury.
Engage your arm muscles using the remaining 20% of your strength to complete this move
Step 5. Bring your elbows back as you pull the handle
You need to move in a flow as you pull on the handle so that your upper body is fully trained. When the handle is in front of your upper stomach, make sure your elbows are pointing back, not to the side. For that, you have to bring your upper arms to your sides.
This position is called "finish" because it is done to complete the rowing movement. Make sure your legs are straight, your core is active, your torso is slightly back, your back is straight, and your handles are in front of your upper stomach
Part 3 of 3: Performing Recovery Moves
Step 1. Straighten your arms in front of you
When doing recovery, you will move the drive in the opposite direction. Begin this movement by straightening your arms to advance the handle. When your arms are straight, prepare yourself by moving your upper body slightly.
- Make sure your wrists are straight while doing this move.
- Do not let go of the handle because the rope will be pulled into the machine quickly.
Step 2. Lean forward so that you sit back straight while straightening your back
Activate your core muscles as you straighten your body. Move forward from the waist so that the spine does not bend forward.
At this point, make sure your legs stay straight until you're sitting up straight again
Step 3. Bend your knees to return to the starting position
Practice is almost over! Relax your feet as you pull your feet back toward the seat. You may bend your knees until your feet are comfortable as you return to the catch position.
By now, you have completed 1 rep of the movement
Step 4. Perform the next movement if the exercise is not finished
Each movement using a rowing machine consists of a drive and recovery movement. When you start training, focus on getting good at rowing with the right posture, rather than wanting to do as much movement as possible or row as long as you can. Then, determine the duration of practice or the distance you want to achieve. For that, use the duration or mileage settings menu on the machine before training.
- If you've never practiced rowing, set a goal of 10 minutes without resting. If it feels less challenging, gradually increase the duration of the exercise by 10 minutes until you can row the machine for 30-40 minutes.
- If you want to row at intervals, do this movement for 1 minute without stopping, then rest for 1 minute for 30-40 minutes for a full physical workout.
- In addition, set a target of 1,000 meters. If it feels less challenging, set a higher target or practice a few thousand meters with breaks every 1,000 meters.
Tips
- When exercising with a rowing machine, prioritize using your feet so that your upper body doesn't work too hard. Do a few repetitions of the movement by sliding the soles of the feet forward while straightening the arms.
- When doing a drive, start by moving your legs followed by your upper body. Don't move your legs and upper body at the same time or move your upper body first.
- Try to move flowing when rowing.
Warning
- Learn how to row with proper technique and posture. Practicing rowing with a machine can lead to injury if the technique is wrong.
- Practice to the best of your ability. Don't continue to train if your muscles are sore or uncomfortable.
