The rowing machine is intimidating if you don’t know how it works. Sure, you can just avoid it, but where’s the fun in that? You’ll be missing out on a full-body workout. Plus, just 30 minutes can burn at least 210 to 311 calories.
Before you jump on, brush up on the common rowing mistakes. Make sure you know what you’re doing and not make a fool out of yourself. You must understand the function of the rower and then perform the exercise the way it should be done. The following blunders will only stand in the way of your progress.1 2
1. Not Adjusting The Damper Setting
The damper setting is like the gears on a bike. The higher the number, the more resistance you’ll feel. Everyone has different preferences and strength, so check it out before sitting down. Are you new to rowing? Test out the damper setting until you’re comfortable with the resistance. Try starting with 3 or 5. If it’s too low, you’ll get a sub-par workout. Anything too high might exhaust your muscles.
2. Not Adjusting The Foot Straps
While rowing, the feet are strapped in. This anchors you to the machine, so you can apply enough force. If they don’t fit, the workout won’t be comfortable or safe. The strap should go over the balls of your feet. If needed, shift the other components until the feet are comfortable and secure.
3. Ignoring The Order
A rowing stroke is made of three moves. It’s imperative that you do it in order. Otherwise, the body will be under a lot of strain.
- Push with the legs so your lower body moves backward. Your legs should be straight.
- Lean slightly back, so your shoulders are past your pelvis.
- Pull the handle toward your chest.
- To finish a stroke, repeat in the opposite order.
- Extend the arms, lean forward, and bend the legs to slide forward.
Feeling confused? Do a test run before doing the real thing. After a few tries, you’ll start to feel the flow.
4. Jerking The Handle
When pulling the handle toward your chest, don’t jerk it. The move should be swift and tight. Forcefully hitting your chest is a sign that it’s too much like a spasm.
5. Only Moving The Upper Body
The rowing machine offers a full body workout, but only if you do it right. Avoid putting all the work on the arms, shoulders, and back. Your feet are strapped in for a reason! Push your legs against the machine. If they’re not burning by the end, you’re not doing it right.
6. Not Engaging Your Core
Don’t just focus on the pushing and pulling of legs and arms. The core should be put to work, too. When you lean back, engage it. This will stop you from throwing your body backward. Use it to control your entire torso.
7. Hunching Your Back
Posture still matters when you’re on a rowing machine. If you tend to slouch at the desk, pay extra attention to your back. Sit tall and straight the entire time. Think of “stacking” your shoulders on top of your pelvis. Engaging the core will help, giving you another reason to use those abs.
Still wary? Rowing classes are popping up everywhere, so give it a shot. The instructor will be around to give you guidance in a high-energy, social atmosphere.
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