As a newbie, choosing the right workout routine that works for you can be an uphill task. As a result, you may end up making simple mistakes that may not help you reach your fitness goals or worse get you injured.
Working on a rowing machine is one of the simplest but most effective work out machines to start from. Apart from that, a rowing machine works up the entire body giving you your desired results quicker.
In this article, we shall state and discuss the benefits, how to use a rowing machine appropriately and which muscles are targeted when you are rowing.
Benefits of Using A Rowing Machine
1. Rowing machines are easier and safer to use.
Rowing machines are one of the safest work out machines available. It is a low impact workout which is good for newbies and people with joint problems.
Rowing machines are easier to use. Thus lowering your chances of making mistakes while working out, making it easy to reach your fitness goals easier and faster.
2. A rowing machine provides both cardio and strength training.
A good workout routine should always include a cardiovascular workout. Rowing works up your cardiovascular system improving your energy levels.
When on a rowing machine muscles are targeted to increase their power. Growing your muscles and improving your full body strength. Allowing you to go on with your daily chores with ease.
3. Rowing burns a lot of calories.
You can burn over 300 calories every thirty minutes you work out on a rowing machine. This helps in burning excess fat and converting them into muscles. Allowing you to lose weight and have well-toned muscles in your upper and lower body.
4. Rowing is an excellent full body work out.
While rowing your lower and upper bodies are worked up. Your shoulders, core, legs, and even the back are also engaged while working out. This strengthens and helps to tone your muscles giving you a physical look to be desired.
5. It helps you build a lot of endurance.
Having endurance means that your energy levels are up and you can engage in an activity for longer without getting tired quickly. Stamina is vital if you are to participate in your daily activities comfortably.
How to Use A Rowing Machine Well
Just like any other ordinary fitness routines, people are prone to making mistakes, and rowing is no exception. Even though the consequences of rowing the wrong way cannot be felt immediately, they are still severe.
Simple mistakes such as not keeping your back straight or moving your arms alone are some of the common mistakes people make while rowing. Below we have explained how to row correctly to ensure that you get the right results faster when using the rowing machines.
1. The first step is to ensure that your legs are appropriately secured on the feet straps. Ensure that your legs are firm on the footplate and that you are comfortable before you start working out.
2. Once your legs are set, grasp the handlebars with both hands and get into the rowing position. With your back straight fold your knees until your body is close to the footplate.
3. Once you are ready, slowly move your feet back until they are straight. Then slowly push back the handlebars until you lean back at an angle of 45 degrees.
4. Repeat this for several reps while your back is straight.
Muscles That Are Built When Rowing on A Rowing Machine
Rowing machines have been known to build and increase power in your muscles. Below is a list of eight primary muscles that are targeted when rowing.
1. The deltoids muscles
Deltoids are muscles that cover the shoulders and helps the arms move. When rowing this part of the arm regularly moves hence strengthening the shoulders
2. Tricep and biceps.
Both of these muscles are located on the upper arm just below the deltoids muscles. These muscle groups help you do a lot of things which include pushing, lifting or pulling. A rowing machine works them hence strengthening and toning your arm muscles leaving strong and looking good.
3. Core muscles
Have you always wanted a flat stomach? Well working out on a rowing machine can help you reach that goal. Moving back and forth when rowing tones your core muscles leaving you with a flat stomach.
4. Rhomboids and the erector spinae muscles
Having a strong back makes you powerful and even less prone to injuries. While rowing your back muscles especially the rhomboids, which are located on your upper back, and the erector spinae group of muscles are strengthened.
5. The Hamstring
The hamstring muscle is located behind your thighs. They help in the movement of the legs. As you row, these muscles move regularly. Strengthening them keeping you strong and less prone to injuries.6. The glutes.
Glute muscles have a lot of importance to us. They help in providing the much-needed stability for the upper body. Apart from that having strong glute muscles help in preventing back and knee pains.
The quadriceps muscles join the knee and the hip joints. It is made up of a group of four muscles. They help in making the lower body firm and strong.
8. The Gastrocnemius
The gastrocnemius muscles are located at the back of the lower leg. Its primary function is to help in the movement of the legs. Besides that gastrocnemius helps in pushing blood from the lower body to the heart.
To ensure that you get good results, ensure that you work out with intensity, eat well and drink plenty of water.
Every gym rat or fitness enthusiast has one motto, never skip leg day. Even though squat is a full body work out, it primarily works up most of the lower body muscles. It is considered as a core work out routine that anyone who wants to get fit or even become stronger should try.
Squats can be done using weights or even body weight. Apart from the regular squat routine, there are various squat variations that you can engage in to help improve results and built lower muscles further.
What Are the Benefits of Squats
1. You become stronger
As stated above squats works up the entire body. As a result, your whole body is likely to become stronger, and your energy levels will rise. An athletes performance is expected to improve as a result. Engaging in daily routines for non-athletes also becomes more natural because of the extra energy one has.
2. Squats can help you shed off extra fat.
Squats are also an excellent fat burning work out. It helps burn the extra calories and converts them into muscles. This tones up the body giving you a good look which is essential for your health and confidence in general.
3. You can get a flat stomach when you squat.
Do you want a well-toned stomach? Well, squats have been known to help tone up your core muscles. To squat easily, you have to tighten your core muscles and straighten your back repeatedly as you go up and down. Over time excess fat on your stomach is shed leaving you with a flat stomach.
4. Squatting straightens your posture.
Squats help to strengthen and straighten your back. Allowing you to have a better walking and sitting posture. Because having a bad posture is known to be a leading cause of backache, squats help you to avoid constant backaches.
How to Squat Properly with Correct Posture
A good number of people do not like squatting merely because they don’t know the proper squatting technique. To have a strong lower and upper body, you have to squat correctly.
Knowing the right technique has a lot of advantages, with avoiding life-threateningInjuries being the main one. Below we are going to show you the proper squatting technique step by step.
1. The starting position for squats is standing straight with your legs apart. Ensure that you will be comfortable and stable at the same time when you start going down. 2.Look forward, push out your chest and ensure that your back is always straight.
3.Slowly start going down as if you are going to sit. Ensure that your knees do not go in front of your toes.
4.When you reach an angle of 90 degrees slowly go up. 5.Repeat this severally until you get the right technique.
Which muscles are built when doing squats?
As stated above squats strengthens the lower and upper body muscles. Below are the muscles that are strengthened when squatting and how.
1. The Hamstring.
Hamstring muscle is found behind the thighs and precisely below the buttocks. They are attached to the knee and gluteus muscle. Hamstring muscles help in the movement of legs.
2. The Quadriceps.
Found on the thighs, a quadriceps is a group of four muscles namely the rectus femoris, vastus intermedius, vastus lateralis, and the vastus medialis. These muscles join the knee and hip joints.
3. Core muscles.
Core muscles are found on the stomach. They help to protect the stomach and other internal organs from any external damage. As you move up and down when squatting the core muscles are strengthened with every movement.
4. Gluteus maximus.
Popularly known as the buttocks, the gluteus maximus is the bodies largest and strongest muscle group. It helps in the movement of the hip and the body’s stability in general.
5. The back muscles.
Scientifically known as the erector spinae, back muscles are some of the most important muscle groups. They protect and strengthen the spinal cord protecting you from injuries.
What muscles do squats work without weights?
Using body weight is one of the best and easier ways to do squats. Squatting without weights helps in strengthening your glutes, core, quadriceps and the hamstring muscles. Apart from those muscles squatting strengthens your knee and hip joints.
Squatting is one of the most important workouts that everyone should try to strengthen your entire body. However, when doing squats ensure that you use the right technique. If you don’t know how to squat appropriately do not be afraid to ask for help from a professional fitness trainer.
If you are a beginner, always use weights that you can manage or use your body weight until you are comfortable and strong enough to use heavy weights.
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