Rowing Machinesare the best machines designed for giving complete muscular strength to your body. Moreover, you can strengthen your lower back doing the rowing exercises. But, people usually miss out doing the rowing exercise in fitness clubs & gyms. These exercises must not be missed out if you want to strengthen your body muscles and lower back. There are different sorts of rowing workouts that can easily take your fitness to next levels. You can boost up in your strength by performing these rowing exercises on rowing machine.
Why Rowing Machines’ Workout is Best?
- Rowing is the double whammy of majority health benefits. Basically, it is a cardiovascular exercise by nature and also strengthens almost every key muscle of your body.
- With rowing you can work on your hamstrings, back, calves, obliques, abs, triceps, biceps, quadriceps, and shoulders too.
- Rowing has a super low impact on the body joints as it requires a smooth motion during the exercise.
- On an average, Rowing can burn about 800 calories in an hour.
How to use the Rowing Machine Perfectly?
You must handle the rowing machine carefully. Here are some ways to handle the machine carefully and carry out the exercises nicely.
- Catch: It is the starting position. Rower’s knees should be bent, shoulders relaxed, arms stretched in front of knees, and hands must grip the handles. Make sure to keep your back straight.
- Drive: It is a powerful movement in which rower presses through the bottom feet extending his knees. Once the knees are straight, rower continue backward leverage pulling handles towards the chest.
- Finish: The fists are at chest and the torso is leaning backward slightly, and legs are extended fully, releasing resistance.
- Recovery: It is steady & controlled movement which returns rower back to start position.
The Rowing Workouts to Do
Here are some workouts that you can practice on rowing machine. Here are some of the workouts that you can practice. Try rowing activities with these given workouts and see how these make difference.
Workout 1: Beginner Level
- 22 Strokes per minute in 3 minutes
- Rest your body for 2 minutes
- 22 Strokes per minute in 3 minutes
- Rest your body for 2 minutes
- 22 Strokes per minute in 3 minutes
- Rest your body for 2 minutes
- 24 Strokes per minute in 3 minutes
- Rest your body for 2 minutes
- 26 Strokes per minute in 3 minutes
- Rest your body for 2 minutes
- 28 Strokes per minute in 3 minutes
- Rest your body for 2 minutes
- 24 Strokes per minute in 3 minutes
- 18 Strokes per minute in 2 minutes
- 26 Strokes per minute in 3 minutes
- 20 Strokes per minute in 2 minutes
- 28 Strokes per minute in 3 minutes
- 22 Strokes per minute in 2 minutes
- Start with warming up your body with 24 strokes in 5 minutes
- Workout for 30 seconds at 30 strokes per minute
- Workout 1 Minute at 24 strokes per minute
- Repeat 5 sets
- Warm up for 5 minutes at 26 strokes per minute
- Workout
Workout 2: Beginner Level
Workout 3: Intermediate Level
Workout 4: Interval Workout
Workout 5: Pyramid Training
? 100 Meters at maximum effort
? 20 Seconds Rest
? 200 Meters at maximum effort
? 20 Seconds Rest
? 400 Meters at maximum effort
? 20 Seconds Rest
? 200 Meters at maximum effort
? 20 Seconds Rest
? 100 Meters at maximum effort
? 20 Seconds Rest
Final Say
Rowing exercises are often ignored at gyms and health clubs. But rowing exercises are the best exercises that can be done in order to strengthen your lower back without too much of strain on your body. Rowing Machines can be the best machines to exercise on. You must try rowing exercises for overall development of your body. Rowing will strengthen your calves, hamstrings, lower back, and other body muscles. So, start with rowing today.