Rowing machine: working muscles, technique and benefits

What muscles work?

The main advantage of the exercise is that it involves the work of many muscles (even those that rest in other similar movements). The simulator is designed in such a way as to eliminate the need to use your own weight during exercise. As a result, classes are available even to those people who have joint diseases.

When working on it, you must know which groups work the most and how to perform the exercise correctly. This way you can minimize the stress on your joints (if necessary) and avoid additional injuries. At the same time, work activity largely depends on the tasks assigned and the general level of health.

As practice shows, the rowing machine perfectly pumps the following muscles:

• for the upper body - the muscles of the chest, back and arms ;
• for the bottom - buttocks and legs .

If you strictly follow the technique, the projectile will evenly pump all the above groups. To add extra stress to your legs, you can include an exercise bike in your program.

There are increasingly common stereotypes that the rowing machine is not suitable for women. But no matter what assumptions are made regarding the “distortion” of the beauty of the arms and shoulders, do not believe them. As a rule, such beliefs are based on stereotypes and one’s own negative experiences associated with performing the exercise incorrectly.

What muscles actually work? As a rule, the chest, back and legs receive the main load. All these groups can and should be worked on by the fair sex. As for increasing shoulders and arms, specialized training complexes are provided here.

If the main goal is to pump up your back well, then you need to devote about 35-40 minutes to training. In this case, it is advisable to start with greater resistance, and reduce the load towards the end of the lesson. If you actively train in this mode, you can achieve considerable success.

Rowing techniques

Depending on what technique a person uses on a rowing machine, some muscles will work differently and, accordingly, the nature of the load will change.

There are 2 rowing techniques on the simulator - short and long strokes. In both cases, the muscles of the legs and buttocks swing the same way, but the muscles of the torso and upper shoulder girdle work slightly differently.

Both techniques differ in that the simulator is pulled in the first case to the torso, and in the second to the chin. Also a distinctive feature is the movement of the lumbar region - in a long stroke, pulling occurs not only with the help of the arms and legs, but also with the lower back. Unlike the short stroke, where the back remains motionless.

Which rowing technique is best for you? I'm waiting for the answer in the comments.

Execution Rules

To use the right muscle groups and eliminate the possibility of injury, you need to work on the machine correctly. Here are a few recommendations to consider:

• Always warm up - this will allow you to thoroughly warm up your muscle fibers and joints. As a result, the risk of injury and sprains is minimized;
• Whatever muscles you work, try not to overload your body. Start with a small number of strokes, for example, 20-30 per minute. In the future, the pace can be increased gradually as strength increases. Act evenly, smoothly and without long pauses;
• During the entire period of performing the exercise, the back should be as straight as possible. At the same time, lean back as far as possible. The optimal angle of inclination of the body to the floor is no more than 45 degrees. Otherwise, the load distribution may be uneven;
• Please note that rowing is effective not by speed, but by the number of repetitions performed. Only with this approach can you develop endurance to the maximum;
• try to transfer the entire load from the hips and back to the gluteal part. In this case, it is advisable to eliminate unnecessary tension on the knees;
• The total duration of the workout is no more than an hour. At the initial stage, you can do several sets of 7-10 minutes with the same break, gradually increasing the load;
• During training, pauses are required to do several abdominal exercises, push-ups or squats;
• remember the importance of proper nutrition, without which you will not be able to achieve success even in this such an effective exercise;
• Make rowing sessions regular. If possible, do it every day. At the same time, choose one time so that the body gets used to the load received and reacts to it correctly.

The Best Magnetic Rowing Machines for Home

Rowing exercise machines with a magnetic drive for home use belong to the middle price segment and satisfy users' needs for functionality.

Torneo Octopus V-210

The Octopus V-210 simulator is assembled in China. This model is easy to use and maintain, and the device can be easily moved to another location.

Advantages of the simulator:

• absence of backlashes and creaks during operation;
• no noise;
• flywheel weight – 4 kg;
• maximum user weight – 120 kg;
• the projectile is easy to assemble, after which it takes up 2 times less space;
• there is an informative LCD display with information about distance, average speed, number of strokes and calories burned;
• no network connection required;
• the simulator is suitable for working out the muscles of the whole body;
• 8 load modes.

Disadvantages of using a projectile:

• not suitable for people whose height exceeds 190 cm;
• The screen does not always display up-to-date information;
• no heart rate monitor;
• For some men, the maximum load may not be enough.

Cost – from 18,000 rubles.

Sport Elite SE-104

Sport Elite exercise machines are assembled in China, but are distinguished by factory quality. Model SE-104 has a steel body. Some users complain about the poor quality of the material that covers the handles of the device.

Advantages of the simulator:

• user weight – up to 120 kg;
• quiet operation;
• flywheel weight – 5 kg;
• the projectile folds conveniently;
• the exercise machine is suitable for teenagers - it can be used to pump up the back muscles and correct posture;
• exercises work well on the muscles of the bow, shoulders and back;
• There is an LCD display with information about the number of strokes, speed, distance.

Disadvantages of using a projectile:

• few modes for training - only 4;
• insufficient load on the abs and legs;
• no mode for cardio training;
• After some time, it is necessary to lubricate the rollers, otherwise the machine begins to creak.

Cost – from 14,000 rubles.

DFC R2010

DFC R2010 is a folding exercise machine from a Chinese manufacturer. This model is equipped with transport rollers for ease of movement.

Advantages of the simulator:

• Several load levels are available to choose from – 8 modes;
• flywheel weight – 4 kg;
• the presence of a display that displays information about training time, number of strokes, calories burned;
• quiet operation;
• stylish design;
• The device is suitable for pumping the upper body.

Disadvantages of using a projectile:

• maximum person weight – 100 kg;
• overpriced;
• after a while it becomes necessary to lubricate the rollers, as they begin to creak;
• the device is not suitable for cardio training;
• insufficient load on the legs and abs.

Cost – from 25,000 rubles.

Goals and programs

The structure of classes largely depends on the goals set:

• The goal is to build muscle . Duration - 30-40 minutes. The pace is minimal and the resistance is maximum. The first part of the workout is 20-25 strokes per minute, the second is 70-80. Break - 10-15 minutes. At this time, you can load your abs, legs or arms.
• The goal is to lose weight and improve tone . The main condition is maximum smoothness of movements, average resistance and heart rate control. The latter should not exceed 70% of the maximum norm (220 - age). The emphasis should be on the number of repetitions and regularity of exercises.

The Best Aeromagnetic Rowing Machines for Home

The “Rowing” exercise machine for home with an aeromagnetic drive more accurately imitates real rowing than other types of equipment, which allows you to pump up your muscles faster.

AMMITY Ocean ORM 5000

AMMITY Ocean ORM 5000 is a professional level equipment that provides high-quality training. It can be folded for compact storage. The peculiarity of the device is the presence of airflow, which causes positive sensations during training.

Advantages of the simulator:

• lightweight aluminum frame;
• innovative resistance system that regulates the load based on human health indicators;
• silent operation;
• the design allows for smooth, natural strokes;
• maximum user weight – 160 kg;
• the projectile is designed for a person 1.5-2.15 m tall;
• informative display with the ability to adjust programs;
• You can adjust the tilt of the display;
• there are a total of 34 training programs (12 are preset by the manufacturer, and the rest can be customized);
• The kit includes a chest strap for measuring heart rate.

Among the shortcomings of the simulator, users highlight only the high cost, which is approximately 99,000 rubles.

INFINITI R70

Among aerodynamic trainers, the NITI R70 is the most modestly equipped model, but the available features are sufficient for home use.

Advantages of the simulator:

• high build quality;
• folding design;
• there is a display with the necessary information;
• the ability to adjust the tilt of the display and seat;
• presence of a pulse sensor;
• frame made of aluminum;
• modern design.

Disadvantages of using a projectile:

• user weight – up to 100 kg;
• small number of load modes - only 6;
• There is no cardio program.

Cost – from 40,000 rubles.

What benefits can you get?

Including rowing in your program has the following benefits:

• complete strengthening of the contractile function of muscles. This is not surprising, because here the muscle fibers work 100%;
• normalization of the circulatory system, as well as putting in order the basic respiratory functions;
• improvement of metabolic processes in the body and optimization of nutrition of the most important tissues;
• stimulating defense systems, strengthening the immune system, effectively combating frequent colds;
• maximum assistance in matters of weight loss. Experiments have shown that in one workout you can lose about 1000 kilocalories . Therefore, the rowing machine is often recommended for people who suffer from excessive weight;
• For rowing enthusiasts, the opportunity to practice on a boat all year round is an excellent alternative. If in the warm season you can exercise in natural conditions, then in cold weather you can safely go to the gym and not interrupt the training process.

The Best Electromagnetic Rowing Machines for Home

The “Rowing” exercise machine for home with an electromagnetic motor allows you to change the level of load during training without stopping it.

Hasttings Wega R100

Wega R100 is an elite series exercise machine from Hasttings that allows you to exercise at home in the same way as in the gym.

Advantages of the simulator:

• improved resistance system, thanks to which the user can adjust the load “to suit himself”;
• quiet operation;
• anatomical seat;
• it is possible to adjust the position of the foot;
• 12 preset load modes;
• maximum user weight – 150 kg;
• smooth seat movement;
• All muscle groups can be worked on;
• informative Russian display.

Disadvantages of using a projectile:

• high price;
• settings are reset when disconnected from the network;
• You can change user settings with a full reset - in the settings of the simulator there is no function for selecting a user when turning on.

Cost – from 47,000 rubles.

Oxygen TYPHOON HRC

The Oxygen TYPHOON HRC simulator is presented by the manufacturer Neotren GmbH (Germany), and assembly is carried out in China. The projectile has a reinforced frame with two-layer painting and is equipped with transport rollers.

Advantages of the simulator:

• anti-slip seat covering;
• 16 programs;
• there is a heart rate-dependent training program;
• there is a display that displays information about training time, distance, number of strokes, calories and temperature;
• maximum user weight – 130 kg;
• high quality parts;
• compact size;
• There is an opportunity to work out all muscle groups.

Disadvantages of using a projectile:

• English interface language;
• no backlight on the display;
• small display.

Cost – from 42,000 rubles.