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If you're new to the world of fitness, the rowing machine can seem like a daunting piece of equipment.
But don't let its complex-looking design put you off. The rowing machine is a great starting point for getting fit.
Rowing machines like the Aviron can be incredibly effective and fun cardio and strength training tools when used correctly.
With a few simple tips, you can avoid common mistakes beginners make and start getting the most out of your workouts.
Let's look at some of the most common rowing machine mistakes fitness beginners make and how to correct them.
One of the most common mistakes fitness beginners make is rowing with only their arms. This can lead to injuries because it severely strains your upper body.
Rowing requires 86 percent of your muscles to be used, with each stroke relying on 65 to 75 percent leg effort and 25 to 35 percent upper body effort.
So, to correct the mistake of only using your arms to row, engage your core muscles and use your legs to drive the stroke. Your arms should work in tandem with your legs and not do all the work.
With each stroke, lean forward slightly from the hips, then drive back up through your heels. Remember to relax your shoulders; don't hunch them around your ears. And keep your grip light - you shouldn't be white-knuckling the handlebars.
Another common mistake people make when using a rowing machine is hunching their back.
This makes the shoulders rise, the chest sag, and the lower back slump, putting strain on your spine and making it harder to row effectively.
The correct posture for using a rowing machine is to sit up straight with your shoulders back and down. Focus on engaging your core to be in a strong and supported position.
When you engage your abs, you help maintain proper posture and prevent strain on your spine. Keep your feet planted on the footrests and grip the handle with your hands at shoulder level.
As you row, use your legs and back muscles to power the movement and resist the urge to hunch your shoulders or round your back.
Using the proper technique, you can avoid strain and injury and get the most out of your workout.
There's more to a great workout than simply being the fastest. It's always better to have a slower and more accurate form, especially when it comes to rowing.
Going too fast can be counterproductive because it takes away from the workout and puts unnecessary strain on the body.
Instead, focusing on setting a challenging but achievable pace is better. There are a few ways to do this.
Following these guidelines ensures you get the most out of your rowing workout without overdoing it. When you establish a rhythm and focus on technique steadily, you'll eventually get to a point where you row like a pro.
Many people new to rowing make the mistake of forgetting to breathe. This is understandable since rowing is a strenuous exercise, and getting caught up in physical effort can be easy.
However, not breathing properly can make the exercise more difficult and lead to fatigue.
The key is to remember to breathe in rhythm with your strokes. Inhale when you drive your legs back, and exhale as you pull the handle towards your chest.
This will help you stay relaxed and make it easier to maintain a consistent pace.
With practice, you'll find that proper breathing will become natural and help you get the most out of your rowing workout.
If you row with your back curved and hips rolled forward, you're rowing behind your hips. This means you're putting unnecessary strain on the lower back, making it difficult to generate power from the legs.
By not sitting correctly, you sabotage your power, which may lead to injury. The proper technique is to keep the shins vertical and drive the knees forward so that the legs are directly underneath the hips.
This will help to engage the large muscles of the legs and allow you to row with more power and less risk of injury. So, if you're a rowing beginner, focus on keeping your shins vertical and driving your knees forward.
Another common rowing mistake is improper grip on the handle.
Many people tend to grip the handle too tightly, which can cause fatigue and pain in the arms and shoulders. Conversely, gripping the handle too loosely can lead to loss of control and an increased risk of injury.
An improper grip can cause blisters and muscle pain, creating unnecessary tension in your forearms.
The key is to balance these two extremes and maintain a firm yet relaxed grip on the handle.
So, the fix is to grip the handle with the palms facing down and your thumbs wrapped around the bar on the underside. Make sure your hands are placed shoulder-width apart.
The top of your wrists should be flat and not rolled to the outside, your knuckles should face forward, and your arms should be parallel to the body.
Mastering the proper grip of the handle will significantly improve your rowing experience. You may also want to consider rowing gloves to protect your hands.
So, if you’re new to rowing machines or have been making some of the rowing machine mistakes we outlined in this article, don’t worry – you’re not alone.
Now that you know what they are and how to correct them, it's time to get out there and start reaping the benefits of this great piece of equipment!
If you’re looking for a top-quality rower with an array of instructional programs perfect for beginners, check out the Aviron and its supportive community.
It's the perfect rower for those new to fitness or looking for a fantastic low-impact workout. Thanks for reading!
