The rowing machine is perfect for toning the body and losing weight. If you want to start using it while exercising in the gym, here is a list of 12 exercises. Remember them!
If you want to do effective aerobic exercise, a rowing machine is essential. Remember that cardio exercise keeps your heart and lungs healthy. That’s why we’ve compiled a list of 12 exercises to do on the rowing ergometer
The rowing machine is the only equipment in the gym that allows you to train almost all parts of the body. This is the right option to lose weight, develop muscles, improve your figure or just keep fit.
That is why rowing exercises are ideal for people who want to strengthen their muscles and work on the efficiency of the heart and respiratory system. But to achieve this, it is necessary to perform the appropriate exercises. We’ll tell you everything you need to know below.
12 exercises to be performed on a rowing ergometer
Here’s our list of 12 exercises to do on a rowing ergometer. But before starting your exercises, don’t forget to warm up. warming up is essential. We recommend warming up for 5 to 10 minutes before each session. Remember that and include these exercises in your training program!
1.- Exercises for beginners
This is the perfect exercise for beginners. It is about paddling at a steady and moderate pace. It is recommended to take a one-minute break between each series.
The first exercise we present certainly allows you to work with a large variety of your body muscles and prepare it to support other exercises that require more rhythm and intensity.
2.- Exercises for the buttocks
To do this exercise, place your feet on the footrests and hold the bar horizontally with both hands at a distance from your shoulders, palms facing inwards.
You must do the exercise from the hips and keep your torso high by tilting your body forward and moving your hands to the level of your knees.
3.- Exercises on the rowing ergometer – exercises for the arms and back
Our third suggestion is simple. Start by resting your feet on the footrests and hold the bar horizontally with both hands at a distance from your shoulders.
Then bend your arms and raise the bar to the middle of your chest, bringing it closer to your body. Return to the starting position.
4.- Exercise the biceps
To work on your biceps on a rowing machine, you must stand with your feet in the footrests. Then bend your elbows and bring your ankles closer to your shoulders.
Also, do not forget about a stable torso and securing your elbows against hitting the waist. To finish the exercise, stretch out your arms and return to the starting position.
5.- Exercise the triceps muscle of the arm
To start exercising triceps, bend your knees and bend your torso forward. Remember that if you bend your legs and bend down, the exercise is much easier.
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Then raise your hands up to align them with the shoulders. Flex your elbows and bring your ankles up, keeping your torso steady and making sure the bar remains horizontal.
6.- Exercises on a rowing ergometer – training the arms
We present another exercise for working on the arms, especially the biceps, although it is also a challenge for the muscles of the chest.
To do the exercise, you need to do a straight row three times and hold the position on the last one. Then bend your elbows, put the handle to your chin and straighten it. Do four push-ups while holding the position. You need to repeat the exercise five to eight times.
7.- Exercises for hamstrings, buttocks and quadriceps
To start, rest your buttocks on the seat, place one foot on the platform and the other on your toes with your knee bent. Then grasp the bar with both hands, bring it to your waist and hold it. Slowly straighten your leg and bend it again.
8.- Exercise for burning calories
Rowing exercises are great for burning calories, including fat and cellulite. To lose weight, do 3 series of three to five minutes at a regular and moderate speed.
Take a one-minute break between sets. This exercise should last 45 minutes three times a week for consistent results.
9.- Exercise for the chest, biceps, triceps and shoulders
Place one foot on the foot platform and the other foot on the floor behind the platform. Hold the center of the bar in the palm opposite your front foot, lift your hips to tilt your torso forward at a 45-degree angle, and rest your empty hand on your front thigh.
Finally, bend your arm slowly and pull it back until it reaches the side of your waist.
10.- Exercises on a rowing ergometer – exercise for rectal and oblique abdominal muscles
Sit on the seat with your feet on the platform and your knees slightly bent. Then hold the bar with both hands (palms down), bring it to the waist and hold it. Finally, twist your upper body to one side, go back inside and repeat on the other side.
11.- Exercise for the abdominal, oblique and chest muscles
To work on the abdominal, oblique and chest muscles, hold the bar with one hand facing down, resting your free hand on your hip.
To continue, raise the bar so that your hand is at waist level. Rotate your upper body towards the bar, bending your arm and pulling it back at the same time. Go back inside to finish the exercise.
12.- Exercise for the shoulders and chest
Finally, sit on the seat with your feet on the platforms and slightly bend your knees. Hold the center of the bar at chest level with one hand, palm down. Slowly bring the bar closer to your chest, keeping your elbows high and moving them as you repeat.
Finally, remember that a rowing ergometer may seem easy to use, but as with any other exercise, precautions must be taken to ensure that the exercise is effective and you don’t injure yourself.