How To Do Rowing Machine Step By Step Guide In 2023

Rowing machine is a popular cardio exercise equipment that helps in toning muscles burning calories and improving cardiovascular health If you re new to rowing machine or looking for some tips to improve your form this step by step guide will help you in doing rowing machine correctly In this article we ll cover everything from the basics to the pros and cons of rowing machine .

Rowing machine is a popular cardio exercise equipment that helps in toning muscles, burning calories, and improving cardiovascular health. If you're new to rowing machine or looking for some tips to improve your form, this step-by-step guide will help you in doing rowing machine correctly. In this article, we'll cover everything from the basics to the pros and cons of rowing machine.

How to do Rowing Machine

Rowing machine is an excellent workout for cardio and strength building. It involves a complex movement pattern that engages multiple muscle groups, including legs, back, core, and arms. Here is how you can do rowing machine:

1. Sit on the Rowing Machine

The first step is to sit on the rowing machine with your feet strapped in the footrests. Make sure your feet are flat and your knees are slightly bent. Grab the handle with an overhand grip, keeping your arms straight.

2. Push with Your Legs

The second step is to push with your legs, keeping your back straight. Push your legs down while extending your arms forward. This will move the seat and the handle towards the back of the machine. Make sure you push hard with your legs and engage your glutes.

3. Lean Back

Once your legs are fully extended, lean back slightly, keeping your back straight. Pull the handle towards your chest, keeping your elbows close to your body. This will engage your back and arms.

4. Return to the Starting Position

Once your elbows are close to your body, return to the starting position by extending your arms forward, leaning forward, and bending your knees. This will move the seat and the handle towards the front of the machine. Make sure you keep your back straight throughout the movement.

5. Repeat

Repeat the movement by pushing with your legs, leaning back, pulling the handle towards your chest, and returning to the starting position. Keep your movements smooth and controlled.

Step-by-Step Guide

Here's a step-by-step guide to doing rowing machine:

1. Adjust the Resistance

Before you start rowing, adjust the resistance level according to your fitness level. You can increase or decrease the resistance using the resistance knob or button.

2. Sit on the Rowing Machine

Strap your feet in the footrests and sit with a straight back. Grab the handle with an overhand grip and keep your arms straight.

3. Push with Your Legs

Push with your legs, keeping your back straight. Make sure you push hard with your legs and engage your glutes.

4. Lean Back

Once your legs are fully extended, lean back slightly, keeping your back straight. Pull the handle towards your chest, keeping your elbows close to your body.

5. Return to the Starting Position

Extend your arms forward, leaning forward, and bending your knees. This will move the seat and the handle towards the front of the machine.

6. Repeat the Movement

Repeat the movement by pushing with your legs, leaning back, pulling the handle towards your chest, and returning to the starting position. Keep your movements smooth and controlled.

Tips for Doing Rowing Machine

Here are some tips for doing rowing machine:

1. Warm-up

Before you start rowing, warm up your muscles by doing some light cardio exercises or stretches.

2. Use Proper Form

Make sure you use proper form while rowing. Keep your back straight, engage your core, and push with your legs.

3. Start Slow

Start with a low resistance level and gradually increase it as you get comfortable with the movement.

4. Focus on Breathing

Focus on your breathing while rowing. Inhale as you push with your legs and exhale as you pull the handle towards your chest.

5. Stay Hydrated

Drink plenty of water before, during, and after rowing to stay hydrated.

Solution for Common Mistakes

Here are some solutions for common mistakes while doing rowing machine:

1. Slouching

If you're slouching during rowing, focus on keeping your back straight and engaging your core.

2. Using Arms Only

If you're using your arms only, focus on pushing with your legs and engaging your glutes.

3. Going Too Fast

If you're going too fast, slow down and focus on the proper form.

4. Holding Your Breath

If you're holding your breath, focus on breathing in and out during the movement.

FAQs about Rowing Machine

1. How Many Calories Does Rowing Machine Burn?

Rowing machine can burn up to 800 calories per hour, depending on your intensity level and body weight.

2. Is Rowing Machine Good for Weight Loss?

Yes, rowing machine is an excellent workout for weight loss. It helps in burning calories and toning muscles.

3. How Long Should I Row on the Machine?

You can row on the machine for 20-30 minutes per day, depending on your fitness level.

4. Can Rowing Machine Cause Knee Pain?

If you're using proper form, rowing machine should not cause knee pain. However, if you have any knee injuries or pain, consult your doctor before starting any exercise program.

Pros and Cons of Rowing Machine

Pros:

- Helps in burning calories
- Tones muscles
- Improves cardiovascular health
- Low impact exercise
- Works multiple muscle groups
- Suitable for all fitness levels

Cons:

- Requires proper form
- Can be boring for some people
- May cause discomfort for some people

Overall, rowing machine is an excellent workout for cardio and strength building. With proper form and technique, you can achieve great results in terms of weight loss and muscle toning. So, give it a try and incorporate it into your fitness routine.