Best rowing workout for fat loss

Exercise effect of rowing machine

The exercise effect of the rowing machine is still relatively obvious. As long as you stick to it, you can achieve the effect of bodybuilding the back muscles.

The weight loss effect of the rowing machine also has a certain effect. If the purpose of exercise is to lose weight, the intensity of the handle should be adjusted to a medium-low intensity. Each rowing time should not be less than 30 minutes, with a short rest in between; if the intensity is adjusted To moderate intensity, the muscle strength can be exercised, and the tension of the back muscles can be significantly relieved, and it can assist in the treatment of old or new wounds; if it is adjusted to the maximum intensity, the effect of bodybuilding the back muscles can be obtained. Exhale when leaning, inhale when leaning back), rest no more than 1 minute in between, every 3 times as a group, rest for 3 minutes between groups, and do 4 to 5 groups in total.

A rowing machine is a comprehensive training device that can be used at home in many varieties. On the basis of treadmills, many equipments are designed with massage and arm strength exercises, and magnetic control and other equipment are added on the basis of cycling machines, which play the role of both physical exercise and health care.

How does the rowing machine reduce fat?

The advantages of rowing machine exercise

1. Full body exercise. Rowing machine is an indoor aerobic exercise equipment that simulates rowing action. Like rowing, the basic movements of the rowing machine can be divided into “entering the water”, “returning the paddle”, “pulling the paddle” and “out of the water”, which can respectively affect the thighs, calves, waist, neck, abdomen, chest, arms and other parts of the big body. Muscle mass is a fitness equipment that is easier to mobilize the muscles of the whole body than running. According to relevant manufacturers, rowing machines can exercise more than 90% of the muscles in the body. Although this statement is a bit exaggerated, it is still possible to exercise at least 90% of the large muscle groups in the body.
2. Small sports injuries. Treadmills are the most common exercise equipment, but treadmills do no less damage to knees than road running; elliptical machines and spinning bikes are two types of fitness equipment that have almost no sports injuries, but they are not very suitable for lower limbs. Used by injured athletes. A rowing machine may be a more suitable exercise machine for people with knee pain, hip injuries, or even mild to moderate strokes.
3. Low noise. According to different working principles, the rowing machine can rely on water, air, magnets and electromagnets to generate motion resistance, there will be no direct metal impact and friction, and the noise generated during operation is extremely small, and it will not even affect the rest of the next door. family.
4. Reasonable price, energy saving and environmental protection. The price of an entry-level rowing machine suitable for home use is only about 2,000 yuan, which is much cheaper than a treadmill of the same level (equivalent to exercise consumption), and basically the same as the price of an elliptical machine of the same level (equivalent to exercise consumption), and the purchase cost is more reasonable. ; In addition, the maintenance of rowing machines is simple, most of them do not require additional energy consumption (the electromagnetic control has only extremely low energy consumption), and the use and maintenance costs are also very low. It is an energy-saving and environmentally friendly fitness equipment.

Disadvantages of rowing machines

1. It may not be suitable for people with waist injuries. The rowing machine needs to be in a sitting position, and a large load will be formed on the waist during the simulated actions of “pulling the paddle” and “out of the water”, which is not suitable for athletes with waist injuries (specifically depends on the location of the injury, and the injury the nature of the disease, according to the doctor’s advice).
2. It takes up a lot of space. The rowing machine is not tall, but its length is often more than 2 meters. Its floor area may be twice that of a treadmill and elliptical machine, and more than three times that of a spinning bike. It is not small for a cramped indoor space. Challenge (fortunately some models can be folded when not in use).
3. The movements are complex and require scientific use. The rowing machine is more flexible, and it can adopt a variety of flexible postures in the “pulling” stage. Because of this, it is best to learn scientific exercise postures through videos or instructions before using the rowing machine to ensure the best exercise effect.