Friday, November 15, 2019
Fitness

How to use rowing machine to work 86% of muscles

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A study has found the rowing machine works 86% of your muscles when used correctly – here’s how to master your technique.

We’re all busy. We have jobs to do, friends to see, errands to run. Plus, somewhere, we need to fit in a workout a few times a week. It can start to feel like there aren’t enough hours in the day.

Which is why, when it comes to exercise, most of us want more bang for our buck. A workout that will give us more results in less time – whether that’s HIIT or a cycle class.

But according to new research, we might have been overlooking one piece of gym equipment in our quest for a full-body workout: the rowing machine.

The study, by the English Institute of Sport, found that the rowing machine engages 86 percent of the muscles in your body – not just your legs. In fact, it tones your legs, arms, core and more. Plus, it is low-impact, which means it is a great option for all fitness levels.

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What’s more, another study which looked at the exercise habits of astronauts, found that rowing for just 30 minutes a day was as effective as 90 minutes of cycling for heart health when exercising in space. And, apparently, it’s just as beneficial on earth.

However, there’s a catch: technique is key. Some of the common mistakes on the rowing machine include using your arms too much or not engaging your core. So, in order to maximise the benefits, and work 86 percent of your muscles, executing the correct form is crucial.

According to Libby Peters, the former associate head coach of the University of Pennsylvania women’s rowing team, your technique right requires three steps:

  • Strap in your feet, straighten your legs and clutch the handle at your lower ribs with your upper body leaning back at 11 o’clock;
  • Slide your body forward until your shins are parallel and your knees are directly over your ankles, with your things at the 1 o’clock position;
  • Push your feet forward to straighten your legs then pull your body back from the 1 o’clock position to the 11 o’clock position (keep your core tight).

For a good workout, you can either use the rowing machine as a warm-up or warm-down. Otherwise, why not use it as a full work-out with interval training?

Your body will love you for it.



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