Among the fitness equipment, rower is one of the equipment with many functions. At the same time, rower also has many advantages. However, rower is also particular. But some people do not know how to use rower correctly. We believe some people would like to learn more about rower. So, what is the correct way to use rower? Now let’s share it!
Step 1:
Place the foot on the pedal and fasten it with pedal straps. At the beginning,hole the handlebar with appropriate strength under a lower level resistance.
Step 2:
Bend the knees towards the chest, lean the upper body slightly forward, push the legs hard to extend the legs, pull hands to upper abdomen, and lean the body backward.
Step 3:
Straighten the arms, bend knees, and move body forward, back to where you started.
Attentions:
1. Beginners should take a gradual approach. At the beginning, practice a few minutes less, and then increase the practice time day by day.
2. The handlebar should be loose and the paddling should be smooth. If the handlebar is too strong, it is easy to cause fatigue in both hands and arms, and it is difficult to persist.
3. When rowing, you should cooperate with breathing; inhale when pulling back, and exhale when relaxing.
4. Keep an eye on the pulse condition at any time, determine the heartbeat rate in advance, and try to reach the standard. If it exceeds the standard, slow down to lower the heart rate, and never stop immediately.
5. After the exercise, do some relaxation exercises, such as walking slowly, and do not sit or stand still immediately.
6. Do it three to five times a day, 20 to 40 minutes each time, and more than 30 strokes per minute.
7. It is easy to cause one-sided development of body strength, endurance and muscle development by simply carrying out equipment training, while ignoring reaction, speed and coordination. Therefore, in addition to conventional equipment training, necessary auxiliary exercises (such as ball games, martial arts, aerobics, hip-hop, boxing, dance, etc.) should also be added to make the body develop comprehensively.
Post time: Jun-03-2019