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Member Comments for the Article:
How to Use the Rowing Machine
Row Yourself Fit!
9 Comments
SKINNYMOM2B1
5/15/2013 11:55:31 AM
I loved my old rowing machine, but my knee swells up every time I used it now. It really isn't that easy on your knees.
PETERCBIGWOOD
3/1/2012 2:27:48 PM
I like the Concept 2 interval program on the 'select workout' menu. Choose the standard 500m/1minute rest. Work your way down from, say, 3 minutes per 500m, down to 2 minutes if you can, using 10 sec reductions for each interval.
Also, there are two camps as to how to breathe, one inhales on the drive and the other exhales on the drive. CHANETC, I see you prefer to inhale on the drive and I am the opposite, I can't be expanding my lungs when I am contracting, exerting my muscles. But I do know from reading about it, that both breathing styles are used
"Proper technique is a necessity for staying injury free, with a focus on both mechanics and breathing, as correct rhythm, exhaling on the drive and inhaling on the recovery, is a stabilizing force for the upper body. Non-rowers commonly overemphasize the muscles of the upper body, while correct technique uses the large muscle of the thighs to drive much of the stroke. Also, good technique requires that the angle of the upper body is never too far forward, nor too far back, both of which jeopardize the lower back and compression injuries on the knees and hip flexor muscles." from http://en.wikipedia.org/wiki/Indoor_rower
well wikipedia info can change as we all know because it is user input, last month when I read the wiki article, it had a comment on both breathing styles, today I find the exhale on the drive only
interesting to note that when using the indoor rower, non-on-water-rowers will use mainly their arms while on-water-rowers mainly their legs. my on-water rowing coach says rowing is 70% legs
The rowing technique as described is incorrect. Most personal trainers that I have observed know little or nothing about the proper technique.For clear instructions go to Concept2.com and their web site has a wealth of information about technique.The push begins with the legs, next the back leans back 10-15 degrees, and finally the arms follow through by pulling towards the sternum, just above your belly. One then extends the hands over the knees and only after the arms are fully extended does the body lean forward, and then the rower slides forward to the catch position, keep the legs 90 degrees to the floor, then you push off with your legs first and repeat. One breaths in on the push stroke and exhales on the return. The ratio of push to the return should be 1:2. Keep the back straight with the head not leaning forward and the hands should lightly grip the handles. If you pull the handles in to high, you will exhaust your shoulders. I hope that this clarifies the technique a little, more information is available at Concept2 and many rowing technique videos are posted on YouTube.
I love the rowing machine. I always feel so great after using it. I do my elliptical workout, then the rowing machine, and then I do my strength training. The RM leaves me feeling nice and stretched out!
I think maybe the correct rowing technique could be made a little clearer in this article... Rowing shouldn't really work on your arms as much as your legs mostly, and your back/shoulders quite a bit as well. If you look at any college or olympic rower, they all have huge thighs and big shoulders. The stroke should be 3 fluid steps - extend legs, lean back (keep back straight, don't hunch or arch), pull in arms so that handle is up near your ribcage - IN THAT ORDER, not all at the same time. There's a really good step by step explanation here: http://www.rowingmachines.biz/how-to-use-a -rowing-machine.htm.
CGSX3MOM
3/12/2008 2:40:30 PM
I started using the Row machine and I really like it. I do the treadmill 1st then rowing to work on those arms and give my legs a rest.cindi
Great article. I didn't know how to use the RM at my gym so I looked the company up on-line and found detailed instruction on their product. It has a computer menu that I wanted help using.
