The rowing machine is an indoor cardio-training machine that reproduces the movements practiced in rowing. But how to use rowing machine?
Impossible to miss this device. It is found in almost all fitness and weight rooms, as well as in rehabilitation centers. You can also equip yourself for a few hundred dollars, in order to train at home. Depending on the space available you will find foldable rowers that are easy to use and store. You will thus be able to benefit from the many advantages offered by this fitness device.
What you will learn
3 GOOD REASONS FOR ROWING:
1. REQUESTS ALL MUSCLE GROUPS
By using the rowing machine, you put all of your muscles into play. Your arms pull, your legs push, your abs balance and your back keeps pace. In short, no place for the lazy, everyone is involved. Moreover, it is this poly-articular movement that allows you to burn a maximum of calories, even more if you do it with a minimum of intensity.
2. VERY CONVENIENT
No need to have large spaces to rower. The foldable version is a fitness tool for everyone, due to the small amount of space it requires. Some models are thus designed to be used in apartments.
Whether you use it at home or in the weight room, just sit on the machine to start your workout. After a learning phase in order to acquire the technique of performing the movement, using the rower becomes child’s play. Both beginners and experienced can therefore benefit from it.
3. ADAPTED TO YOUR OBJECTIVE
Whether you want to lose weight, tone, warm up, work on your explosiveness, endurance or simply decompress, the rower is multifunctional. Depending on your goal, you will simply have to adapt your duration and intensity of effort.
How to choose a good rowing machine?
Usually we always have a lot of questions before and after buying a rower: What are the different types of rowers? Is rowing a cardio sport? How to properly use the rower? This last question is essential because while this device seems very easy to use, using it wisely and achieving optimal results is quite another thing.
To approach the practice of the rower, it may be interesting to opt for a small device. An easy-to-use model that will allow you to easily progress, to eventually start using more professional devices.
That’s why we recommend our selection of 3 rowers that are perfect for beginners. Small, inexpensive models that you can quickly get to grips with:
Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine Rower w/LCD Monitor
- DIGITAL MONITOR: The large LCD console displays time, count, calories, total count, and scan. The convenient scan mode displays your progress to assist you in tracking all your fitness goals.
- EXTRA LONG SLIDE RAIL: At 48 inches in slide rail length, and 44 inches in inseam length, the SF-RW5515 can accommodate rowers nearly any size.
- DIGITAL MONITOR: The large LCD console displays time, count, calories, total count, and scan. The convenient scan mode displays your progress to assist you in tracking all your fitness goals.
- EXTRA LONG SLIDE RAIL: At 48 inches in slide rail length, and 44 inches in inseam length, the SF-RW5515 can accommodate rowers nearly any size.
- ADJUSTABLE MAGNETIC RESISTANCE: With a simple twist, you can increase or decrease the 8 levels of magnetic resistance, so your workout can remain challenging and effective throughout your fitness journey.
- TRANSPORTATION WHEELS: Built-in transportation wheels for easy portability. Simply tilt and roll out for use or away for storage, no need for heavy lifting or muscle strain.
- NON-SLIP FOOT PEDALS: Textured non-slip foot pedals will ensure safe footing during the most demanding and vigorous workouts. Foot straps keep your feet saddled with so you can focus on the workout without feeling unbalanced.
FITNESS REALITY 1000 PLUS Bluetooth Magnetic Rower Rowing Machine with Extended Optional...
- Enjoy free forever basic workout data tracking on the MyCloudFitness App.
- Revolutionize your workout with on water and in studio professional co
- 14 Level DUAL TRANSMISSION magnetic tension resistance for an easy or more challenging workout
- Enjoy free forever basic workout data tracking on the MyCloudFitness App.
- Revolutionize your workout with on water and in studio professional co
- 14 Level DUAL TRANSMISSION magnetic tension resistance for an easy or more challenging workout
- Patent pending front stabilizer foot pads allows for additional exercises such as curls, upright rows, bent over rows, front raises, shrugs, triceps extensions, standing shoulder presses and more
- Product extended dimensions – 88.5" L x 21.5" W x 21.5" H | Folded dimensions – 39.5” L x 21.5” W x 53.5” H | Product weight – 63.6 lbs. | Weight capacity – 250 lbs.
- Recommended user height – 4’9” to 6’6” | Slide rail length/inseam – 39” | Seat height range – 9.5” – 12” | Cushion seat – 13.5” L x 11” W | Handlebar – 21.5” W | LCD display – 3.5” L
JOROTO Magnetic Rower Rowing Machine with LCD Display 250LB Weight Capacity Row...
- ✅ SUPER QUIET - This rowing machine is designed with a high-quality solid aluminum flywheel, aluminum slide rail, and no-touch magnetic resistance, which will make the workout super quiet and more smooth. It will be the best choice of rowing machine for home use.
- ✅ SUPER QUIET - This rowing machine is designed with a high-quality solid aluminum flywheel, aluminum slide rail, and no-touch magnetic resistance, which will make the workout super quiet and more smooth. It will be the best choice of rowing machine for home use.
- ✅ SAVE SPACE - With the special design, you can put this rowing machine in standing position for storage, it occupies less than 0.15 square meters of space. It also designs with dual caster wheels, so we can move it easily to anywhere you want it to be. Please keep the children away from a standing rowing machine.
- ✅ FULLY ADJUSTABLE - With 10 levels of adjustable magnetic resistance, the machine will fit for the different workout plans for beginner or experts; With adjustable non-slip pedals, it can fit different sizes of feet; The angle of the digital monitor can be adjusted to the most comfortable angle to read the display for the users with different height.
- ✅ DIGITAL MONITOR - With a digital monitor, the user will be able to track the time, count, total count, and calories data to keep you motivated and on pace. It also comes with a phone holder on the monitor, the user can watch workout class or movies while doing rowing workout.
- ✅ WORRY FREE - With the ergonomic wide seat and soft handlebar, you will experience a comfortable rowing workout. There is a water bottle holder for a convenient water supplement in a long-time workout. This rowing machine does not need plug in, you can use it at any time. The package includes all tools needed and we provide a 12-month free part replacement .
How to use rowing machine?
Warm-ups and stretching, preliminary steps
Many gestures and positions define the correct use of the rower. But before adopting them, we must not neglect an essential preliminary step: the warm-up. In fact, before starting strength training and cardio training exercises, which often last between 30 and 90 minutes, the body must be fully prepared. To do this, you have to warm up and stretch, and this for 15 minutes.
The warm-up not only allows the body to prepare for exercise, it also ensures a more successful workout and results that meet your expectations. It must be done correctly, respecting the aforementioned duration. There are many risks of a bad warm-up or lack of it. For example, you could injure your muscles or joints, your training will not give you the desired results, and you will tire more quickly and easily during your workout.
Gestures and positions to adopt
Once the body is well prepared, you can start your weight training or cardio training session. The first thing you will do will be sit on the rower. But before taking a stand, first know that by using the rower you will be simulating paddling movements. You will need to prepare for two phases: a draw phase and a return phase. The pulling phase is the most intense and requires the deployment of all your strength. On the other hand, the return is more relaxed.
Let’s come back to the right position to adopt. You need to keep your back straight, without bending or staggering, from the start to the end of your exercise. Righteousness of the back is essential, it leads to the proper course of the exercise and determines the results. At the same time, your shoulders should be above your pelvis throughout the session. A rowing machine has straps, you will place your feet there, making sure to keep your legs and knees parallel, even during movements involving bending.
The course of the training session
The session will be done as follows: you will push on your legs so that your arms will flex. During this time, your legs will be bent slightly so as not to strain or damage the knee joints. This flexion of the legs should remain constant during the pull-up and return. The back will remain straight, as indicated above, and should not be pulled back as it is the arms that perform the movements and not him.
It is important to pace your training sessions gradually. Thus, you will improve them and, at the same time, improve your cardiac system or your musculature. Each session should be spaced a few breaks to avoid muscle irritation and fatigue. The session will be divided into practice time and break time, and the duration of both must be the same.
Mistakes to avoid
The use of a rower involves being aware of and avoiding many false movements. If you do them inadvertently, you could be physically deformed or your exercise will not bear the expected fruits. First of all, you should not leave your arms bent while rowing, during the pulling phase. To start the pull-up phase, you will first need to pull with your arms, not push with your legs. Then you will be using your legs to push and your back will be locked as your arms extend and stretch forward. However, they should not remain tense during the return.
Elbows should not be wide apart. To avoid it, you will pull your grip towards your body and your wrists will have to stretch forward while your elbows will be pulled back. While pulling requires a lot of power, you just don’t want to pull too far or risk pulling your back back. To avoid it, your grip should be brought back against the body and your torso should remain vertical once the pulling phase is over.
There are really many positions to avoid. In the batch, we find the fact of preventing the knees from rising too early. Indeed, during the return, we notice a sliding of the rower forward before allowing the handle to pass over the knees. Two scenarios then arise: either the hands touch the knees, or they avoid them by standing up. Since this movement is harmful, it is best to allow the body to slide forward, making sure to preserve the intact and unchanged position of the arms of the body, after the arms have been extended.
Some mistakes to avoid is over stretching the body forward. This position has the fault of causing the shoulders and head to bend towards the feet. It is avoided by resting the body on the legs so that the verticality of the bust is preserved. Finally, you should avoid bringing your body towards the handle. This position becomes automatic when the stroke is completed, if we are not careful enough. Rather, it should be the handle you bring to your body. You will do this by gently tilting back and pulling the handle back towards you, making sure your legs keep pushing down.
Top 10 best quality/price rowing machine
Concept2 Model D Indoor Rowing Machine with PM5 Performance Monitor, Black
Concept2 Model D Indoor Rowing Machine with PM5 Performance Monitor, Black
- Low impact workout that engages all major muscle groups; work legs, core and arms with a smooth, high calorie-burning motion
- Track your progress with real-time reliable data; the Performance Monitor 5 (included) self-calibrates for comparable results; connect wirelessly to heart rate belts and apps (not included)
- Low impact workout that engages all major muscle groups; work legs, core and arms with a smooth, high calorie-burning motion
- Track your progress with real-time reliable data; the Performance Monitor 5 (included) self-calibrates for comparable results; connect wirelessly to heart rate belts and apps (not included)
- Designed to fit most users: 14-inch seat height, adjustable footrests and ergonomic handle
- Separates easily into two pieces for storage; caster wheels make it mobile; easy to assemble with only eight screws. Space Recommendations- Assembled- 8 ft x 2 ft (244 cm x 61 cm). For Storage- 25 in x 33 in x 54 in (63. 5 cm x 83. 8 cm x 137. 2 cm)
- Space recommended for use is 9 x 4 feet; 500-pound user capacity; 5-year frame included. Seat Height: 14 inches. Users with an inseam of 38 inches (96. 5 cm) or more may require an extra-long monorail
- Included components: Concept2 Model D RowErg, Performance Monitor 5 computer (PM5), Smartphone Cradle, User Manual, PM5 Quick Start Guide, tools and illustrated assembly instructions.
- This item benefits from an Extended 90 Day Return Window
MaxKare Magnetic Rowing Machine Folding Exercise Rower 16-Level Tension Resistance Precise Display Panel with Storage Box Quite for Home Use
MaxKare Magnetic Rowing Machine Folding Exercise Rower 16-Level Tension Resistance Precise Display...
- DIGITAL DISPLAY PANEL- The Large LCD console displays time, count, calories, total count with Scan mode which displays your progress to assist you in tracking all your fitness goal.
- EXTRA LONG SLIDE RAIL - The slide rail length rowing machine is 49 inches and 45 inches in inseam length, this model is suitable for 6’5” people.
- DIGITAL DISPLAY PANEL- The Large LCD console displays time, count, calories, total count with Scan mode which displays your progress to assist you in tracking all your fitness goal.
- EXTRA LONG SLIDE RAIL - The slide rail length rowing machine is 49 inches and 45 inches in inseam length, this model is suitable for 6’5” people.
- 16 LEVELS RESISTANCE - Subtle control of the magnetic resistance from 1-16, suitable for whole family use. Suggested use for 30 mins at a time.
- PADDLED HANDLES & CUSHIONED SEAT - Non-Slip foam grip handlebar and large seat offer a great comfortable using experience and make work-out more enjoying.
- NON-SLIP FOOT PEDALS - Large, textured pedals with safety straps provide users with a non-slip surface and the security of high-quality straps, your feet remain in place throughout your rowing routine
Sunny Health & Fitness Compact Folding Magnetic Rowing Machine with LCD Monitor, Bottle Holder
Sunny Health & Fitness Compact Folding Magnetic Rowing Machine with LCD Monitor,...
- MAGNETIC TENSION: 16 levels of tension ensure a versatile and challenging workout with virtually no maintenance.
- BOTTLE & DEVICE HOLDER: Place drink and mobile devices watch your favorite fitness videos.
- MAGNETIC TENSION: 16 levels of tension ensure a versatile and challenging workout with virtually no maintenance.
- BOTTLE & DEVICE HOLDER: Place drink and mobile devices watch your favorite fitness videos.
- ERGONOMIC FOOT PEDALS: Engage your quads as you propel your legs back and forth on the pivoting foot pedals with adjustable straps. Slip resistant handlebar ensures secure grasp.
- OVERSIZED SEATING: Large padded seating smoothly glides along the 43.5 in slide rail inseam. Heavy-duty frame holds 285 lb while stabilizers promote stability.
- FOLDABLE ROWER: Convenient folding rower machine folds upright. Great for smaller in-home gyms.
- SPM MONITOR: Check out all your fitness stats on the easy to read monitor displaying Scan, Time, Count, Calories and Total Count.
- Included Components: Rowing Machine, Instruction Manual
Sunny Health & Fitness SF-RW1205 12 Adjustable Resistance Rowing Machine Rower w/Digital Monitor
Sunny Health & Fitness SF-RW1205 12 Adjustable Resistance Rowing Machine Rower w/Digital...
- 12 LEVELS OF RESISTANCE: The hydraulic resistance system creates a smooth and quiet row, throughout 12 total levels of resistance.
- DIGITAL MONITOR: Track your workout progress on the digital monitor, equipped with time, count, count total, calories, and scan functions.
- 12 LEVELS OF RESISTANCE: The hydraulic resistance system creates a smooth and quiet row, throughout 12 total levels of resistance.
- DIGITAL MONITOR: Track your workout progress on the digital monitor, equipped with time, count, count total, calories, and scan functions.
- ADJUSTABILITY: Tailor your workout experience by fitting the adjustable pedal straps to your feet, and level your rower to your space with the stabilizers.
- ERGONOMIC: Enjoy a comfortable row with the pivoting foot pedals, foam handlebars, and cushioned seat designed with your comfort in mind.
- FOOTPRINT: The compact design of this rower allows you to easily move your rower from room to room or into storage.
- Included Components: Product Manual
Stamina Body Trac Glider 1050 Rowing Machine
Stamina Body Trac Glider 1050 Rowing Machine
- Unique, full-range-of-motion rowing mimics being on the water
- Multi-function electronic monitor to keep you motivated
- Comfortable molded seat
- Adjustable, hydraulic cylinder resistance for a smooth rowing stroke
- Unique, full-range-of-motion rowing mimics being on the water
- Multi-function electronic monitor to keep you motivated
- Comfortable molded seat
- Adjustable, hydraulic cylinder resistance for a smooth rowing stroke
- Foldable arms for compact storage
- Textured footplates with straps to keep your feet secure
- Foam padded hand grips for comfort
- Sturdy, steel frame construction.
- Folds for storage. Some assembly required.
- Gas shock resistance
MaxKare Water Rowing Machine Water Rower with Water Resistance & Large LCD Monitor for Home Use
MaxKare Water Rowing Machine Water Rower with Water Resistance & Large LCD...
NordicTrack RW900 Rower Includes 1-Year iFit Membership
NordicTrack RW900 Rower Includes 1-Year iFit Membership
- Bring Home Interactive Personal Training powered by iFit; 12-month iFit family membership included; create up to 5 individual exercise profiles; Access live, studio, and global workouts ($396 value)
- 22” HD Interactive Touchscreen Display streams on-demand iFit workouts into your home directly on your rowing machine; Adjustable Console Angle for a variety of training both on and off your equipment
- Bring Home Interactive Personal Training powered by iFit; 12-month iFit family membership included; create up to 5 individual exercise profiles; Access live, studio, and global workouts ($396 value)
- 22” HD Interactive Touchscreen Display streams on-demand iFit workouts into your home directly on your rowing machine; Adjustable Console Angle for a variety of training both on and off your equipment
- 26 Digital Resistance Levels; Your iFit Trainer auto-adjusts your smart rower’s resistance for an optimized workout that meets your goals and realistically simulates famous bodies of water
- Innovative SpaceSaver Design; Your rower folds in half after your workout for compact storage; Bluetooth Headphone Connectivity; Link your Bluetooth headphones to your rower for an improved experience
- 250-pound user capacity; Protected with a 10-year frame warranty, 2-year parts warranty, and 1-year labor warranty; 50.4” H x 22” W x 86.5” L
ShareVgo Smart Rower Folding Magnetic Rowing Machine with Free APP for Indoor Full Body Workout Log and Performance Track
ShareVgo Smart Rower Folding Magnetic Rowing Machine with Free APP for Indoor...
- SMART ROWER with proven technology that is loved and trusted by many of our users. 100% designed and tested in-house in Silicon Valley, California. **NEW UPDATE** App now supports most Bluetooth HRMs i.e. chest straps and optical heart rate sensors on the market.
- SMART ROWER with proven technology that is loved and trusted by many of our users. 100% designed and tested in-house in Silicon Valley, California. **NEW UPDATE** App now supports most Bluetooth HRMs i.e. chest straps and optical heart rate sensors on the market.
- EASY SETUP Bluetooth connection with ShareVgo Fitness App for iOS (SYNC with Apple Health) & Android to track your performance and keep you motivated. EASY LOGGING of your rowing workout data including 500 meter split time and stroke per min, and viewing your accomplishments with intuitive dashboard.
- FUN & EFFECTIVE full body home workout by completing open goal, six preset distance-based goals, and six challenges: 500 m, 2000 m, 10 km, 5 min, 30 min, and 60 min. Keep you motivated by getting notified with your accomplishments and viewing your social rankings among our community members.
- BLUETOOTH LCD Monitor tracks workout time, distance, count, and total count. Only TRUE stroke by pulling the handlebar will be added to the count. Market first to provide a more accurate calories burned calculation based on gender, age, rowing split, weight, and tension level on the app. Large tablet holder keep you entertained for a long cardio workout.
- EASY ASSEMBLY and foldable design for home or office storage. STURDY rail with comfortable large seating, designed for people with all height and weigh up to 300 lbs. SMOOTH & QUIET 8-level magnetic resistance system provide men, women, seniors or elderly with different fitness goals for low-impact indoor exercise.
Marcy Pro Water Resistance Rower Rowing Machine for Home Gym LCD Monitor Tracks Time Distance Strokes and Calories
Marcy Pro Water Resistance Rower Rowing Machine for Home Gym LCD Monitor...
- INNOVATIVE ROWER: Experience an efficient cardio workout that’ll give you the same benefits as rowing in water. Engineered with an ingenious water-resistance system, this rower provides a realistic rowing experience right in the comfort of home.
- INNOVATIVE ROWER: Experience an efficient cardio workout that’ll give you the same benefits as rowing in water. Engineered with an ingenious water-resistance system, this rower provides a realistic rowing experience right in the comfort of home.
- ADJUSTABLE WATER RESISTANCE: Engineered with a tank that utilizes water to adjust difficulty, this gear allows users to customize their training and turn up or down the resistance by using the included pump to add or remove water.
- HANDY COMPUTER DISPLAY: The NS-6023RW is built with a user-friendly LCD monitor that shows useful information such as time, total count, distance, and calories burned. The monitor lets you easily track your progress during each training or workout.
- SAFETY PEDALS: Equipped with large textured pedals, this machine prevents your feet from sliding during intense rides, allowing for safe workout. It's also furnished with adjustable loops that create the perfect fit to accommodate each user’s feet.
- COMPACT EXERCISE MACHINE: Enhanced with wheels that enable easy transport, this gear removes the need to carry the equipment from one room to another. The rower’s space-saving design allows you to conveniently store it vertically when not in use.
HouseFit Water Rower Rowing Machine 330Lbs Weight Capacity for Home use Water Resistance Row Machine Exercise Equipment with iPad and Phone Support LCD Digital Monitor
HouseFit Water Rower Rowing Machine 330Lbs Weight Capacity for Home use Water...
- ✅SOLID BUILD - The humanized designed, 330Lbs weight capacity give this rowing machine a rock-solid build. under the special rear stabilizer to keep the rowing machine stable on different surfaces, it provides you safe rower.
- ✅SOLID BUILD - The humanized designed, 330Lbs weight capacity give this rowing machine a rock-solid build. under the special rear stabilizer to keep the rowing machine stable on different surfaces, it provides you safe rower.
- ✅SMOOTH WORKOUT - This water rower rowing machine is designed with a High-quality Solid steel covered stainless slide rail, and no-touch magnetic resistance, which will make the workout more smooth. It will be the best choice of water rowing machines for home use.
- ✅FULLY ADJUSTABLE - With 6 levels of water resistance, the water row machine will fit for the different workout plans for beginner or experts; With adjustable non-slip pedals, it can fit different sizes of feet; The angle of the digital monitor can be adjusted to the most comfortable angle to read the display for the users with different height.
- ✅LARGE TABLET SUPPORT - 10.2" Large tablet support allows you put your tablet, mobile phone or books on the bike to watch cycling classes and read, it makes the workout exercise interesting and easy to insist, no more boring for this rower machine.
- ✅SAVE SPACE & EASY TO MOVE - With the special design, you can put this rowing machine in standing position for storage, it occupies less than you use it. It also designs with dual caster wheels, so we can move it easily to anywhere you want it to be. Please keep the children and pets away from a standing row machine.
How to do a good rower?
On the downside, learning the correct technique seems to be the main obstacle for novice users. If you want to benefit from all the benefits that the rower can bring to you, and especially to avoid injuring yourself, take the time to acquire optimal technique! We still see too many practitioners hurting their backs by misusing this device.
HERE ARE A FEW TIPS FOR ROWING WELL:
- Always start your training at low intensity and then gradually increase the pace.
- Always have a straight back and shoulders above the pelvis. Don’t round your back!
- At the start of the movement, your shoulders are slightly in front of your pelvis: at 1 p.m. relative to the vertical axis of your hips.
- Keep your abs and back tight during the push-up phase.
- Never straighten your legs completely. At the end of the extension, your knees must be slightly bent.
- Use your legs first. The arms are extended during the push with the legs. The pull with the arms simply finalizes the movement.
- At the end of the propulsion, pull the handle above the navel, forearm horizontal, wrists straight.
- Do not tilt your trunk excessively backwards. Stop when your shoulders are at 11 a.m.
- Keep your shoulders and neck relaxed throughout the movement.
- Be dynamic during the propulsion phase (1 stroke) and flexible during the return phase (2 stroke).
- In order to acquire an irreproachable execution technique, do not hesitate to seek advice from a professional sports coach. Find a coach near you
The commandments of a good rower
> Your legs, you will use
You should avoid rowing with your arms bent at all times. A good pull-up position should use the arms, but not exclusively. By mobilizing the legs during the pull-up, you will distribute the effort and protect your back.
> Your back, you will gain weight
So, let’s recap: when pulling, be sure to contract your back (as if to block it) while relaxing your arms forward.
> Elbows towards you, you will bring back
In the return movement of the traction, we do not set aside the elbows (yes, like at the table!). We are careful to keep the arms bent in line with the bust, as if we wanted to stick the shoulder blades.
> The wrists, you will not relax
They should remain stretched forward with the elbows pulled back, beyond the body. The forearms remain in a horizontal position.
> Too far, you will not shoot
The rower handle should not be pulled too high. Stop the movement under the chin!
> Backwards, you won’t lean
The handle should be brought back against the body while keeping the torso vertical at the end of the pull. The more sheathed you are, the better it will go. And as the rower helps tone your bust, your movement will quickly gain in efficiency.
>Your knees, you will control
During the return movement, the knees should not interfere with the movement of the arms. So we bring back the arms first, the knees follow.
>The body towards the handle, you will bring
In fact, it’s your body that comes back, and not the handle that you pull towards you, nuance!
A nuance which is very important since you should only tilt backwards very moderately, and, while keeping your legs stretched, bring the handle towards you. Does that sound confusing to you? Try it, you will understand!
In addition to this, you need to know more about it.
5 rowing exercises for a dream body
Exercise 1 to start gently
Do interval training for 3 sets of 3 to 5 minutes, row at a regular and moderate pace.
1 min break between each series.
Exercise 2 for cardio
Perform a series of 22 rowing movements / min (i.e. 1 rowing movement every 3 seconds).
For beginners, this exercise can be split into 2x 4 minutes.
For the others, do 2x 8 minutes.
Exercise 3: 10 min to work on your speed
Start with 3 minutes at a moderate pace (in rowing, we will talk about 20 strokes / min, but on a device, you will do a distance, write it down, it will serve as a reference).
Go to 3 minutes more sustained (with about 22 strokes / min, or try to go a little further so a little faster than during the previous 3 min).
Then at 3 minutes even more sustained (24 strokes of the oar / min, that is to say again a slight acceleration compared to the previous 3 min).
1 minute cool down between sets.
Exercise 4 to progress
On the same basis as exercise 3, we reduce the time of each series but with the same number of strokes. That is to say, on a device that will tell you the distance, we will try to do the same distance in less time.
In a room, do not hesitate to seek advice from a coach to adjust the resistance of your rower, and monitoring. It is worth it to better assess your progress (and motivate yourself).
The rower, my ally for a muscular workout
Thanks to the practice of the rower, you can achieve a progressive training and vary the intensity, the working time as well as the cadence. Remember to drink in small sips, hydration during exercise is important.
Exercise 5, the champion!
For 2x 10 minutes, row at an average pace (20 to 22 strokes per minute).
Recovery: 3 minute break between sets.
In addition to this, you need to know more about it.
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