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June 25, 2021 2 min read

In the home training equipment, rowing machine is actually a very good choice. I believe some people are familiar with it. Moreover, there are many advantages of home rowing machines. However, many people have no idea about the precautions should be taken when using a home rowing machine to exercise. So, what are the precautions for using the rowing machine? Let's learn together!

Adjustable Resistance Rowing Machine

Correct Actions of Using the Rowing Machine
1. First of all, open your chest and don't hold your chest, sink your shoulders, as if someone is pressing your shoulders tightly.
2. You must keep the lumbar spine neutral and not allow the spine to move. You should use the abdomen and other core muscles to help you strengthen.
3. You must choose the right weight so that your upper back is in the leading position.
4. Tuck your shoulder blades back, pull your elbows back, and squeeze your shoulder blades.
5. Avoid pushing your chest out too much, and remember to remind yourself to press down your ribs as you push your chest.

Precautions in Using the Rowing Machine
When rowing, every flexion and extension stroke can exercise about 90% of the extensor muscles, so it is really beneficial to the extensor muscles, which are hardly involved in any exercise. At the same time, it also has a significant effect on exercising the back muscles. It allows the spine to have a greater range of motion in the forward and backward extension of the body, so that the various joints of the spine can be exercised. This not only improves muscle elasticity, but also enhances its toughness. When practicing rowing machine, you must pay attention to the continuity of the movement. There must be no pauses during each stepping action, and it must be in place. If your amplitude is too small, the muscles involved in the exercise will not be fully stretched or contracted.

It simulates the natural movement of rowing and is suitable for gymnasiums and family sports to exercise the muscle tissues of the hands, legs, waist and other parts. This can effectively exercise the stretching muscles, especially for the back exercises, and can alleviate the symptoms of back pain. At the same time, it greatly improves the physiological flow activity of the back pain muscles, which is especially suitable for white-collar workers who have been sitting in front of the computer for a long time.

Home rowing machine benefits a lot in doing exercise, so everyone can try it. According to the precautions of the rowing machine introduced, everyone should pay more attention when using it. If you can’t use it appropriately, it is suggested to ask professionals and avoid using it blindly to prevent yourself from being harmed.

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