The two biggest mistakes beginners make on the rowing machine

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When an experienced person uses a rowing machine, it’s almost a thing of beauty—a continuous rhythm, Their whole body is moving Back and forth continuously The numbers on the screen are getting higher and higher. So why when you get on, you immediately feel the chatpossible, And also Your back hurts?

There is a learning curve for the rowing machine (also called erg)but you are can Master it — perhaps more quickly than you think. It is also common to note the put the damper and suppose It works the same way it does put any resistance on Another cardio machine, but that’s not exactly the case. But once you get to fEighth Your style and learn Place adjust the damper, and soon it will slide along rhythmically.

push with your legs, and then Pull with your arms

The biggest technical mistake most of us make is grabbing the handle and immediately getting off with our arms. After all, the point is to paddle it towards us, right? Not right. The first thing you need to do, after you get the handle in your hands, is push off with your legs. This is the part of the movement where you need to apply the most strength, and appropriately, Your legs are home to your largest muscles. You are Power the stroke by handling this initial phase almost like a squat.

then You can get your upper body into it. Once your legs are mostly straight, Lean on the hips. Only then should you Pull with your arms. This is how the sequence goes:

  1. Push with legs
  2. Relax a little
  3. Pull up with the arms

IIf you’re used to doing cable rows or barbell rows in strength training, this pullup is for you The motion is similar to the last step here. You can use your usual cues, but only after you’re done The first two steps.

Once you’ve done all three parts of the stroke, you’ll be leaning back with legs straight and the handle at your chest. What now? Just reverse the movement:

  1. Allow your arms to straighten out
  2. Return your torso to its upright position
  3. Bend the legs and slide your butt back to the starting position.

Just repeat to yourself: “Legs-back-arms, arms-back-legs.” Once you get that basic rhythm, you can look up videos on the finer points of technique, like This is from Concept2.

Leave the damper on #4

On other cardio machines, you usually have at least two ways to set the difficulty (eg, incline and speed, or resistance and cadence) and you’ll generally mess with it. Over the your exercise. On a rowing machine, though, there is one big lever that controls the damper, and you’d better put it at 4 (out of 10) and leave it there.

That’s because it’s not really a resistance setting, although many people mistake it for it. It might make sense to think of it as water resistance if you’re into an actual rowboat or rowing shell. You don’t get a harder workout by hauling your boat into a lake made up of mercury, I don’t know. You stay on the water and either paddle faster or push harder.

At the higher setting, the flywheel is harder to spin, and the flywheel slows down even more before the next hit. Concept2 compares rowing at a high damper setting (above 5 or so) to rowing a high-intensity canoe: You have to push harder, and you can’t easily get into a sustained rhythm. You can do this if you want a more intense workout, in the same way that runners can focus on strength by doing sprints up a steep hill. But it’s not how you would expect to do most of your training.

To drive the point home, Concept2 Olympic Rowers Survey on the settings they are already using. Rather than a damper number, serious rowers tend to look up their “drag factor” (which you can find from the small screen on the rowing machine) and adjust the damper as needed to get the drag factor they want. But the settings they described normally associated with the preparation of the damper It’s about 3 to 5, so 4 is a safe bet.

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