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When someone uses a rowing machine, it is almost a matter of beauty – a continuous rhythm, your whole body continues to move back and forth when the numbers on the screen rise higher and higher. So why does it feel impossible when you enter into when you enter and hurt your back too? You probably have the settings wrong, and the chances are good that your technique is also shit. Let us repair both.
There is a learning curve for the rowing machine (also known as ERG), but it may Master it – probably faster than you think. It is also common to write down the damper setting and to assume that it works just like the resistance setting on another cardio device, but that’s not the case. As soon as you have remedied and learned your technology where you can define the damper, and soon they slide rhythmically.
The only “resistance” setting you need is #4
In other cardio machines, you usually have a control that makes your training more difficult, such as the resistance button on a bike or the speed and incline control on a treadmill. So you look at the rowing machine, look at the damper that contains 1 to 10 settings, and find that you want to boost this to get harder training. If you think you’re a hard guy, you will put it on 10.
But please not. They are best in 4th place (from 10) and leave it there, regardless of training. This is because the damper is not really a resistance setting, although many people confuse it for you. It makes more sense to consider it the resistance of the resistance Water If you were in a real rowboat or rowing shell. You have no harder training by laying your boat to a lake, I don’t know Merkur. You stay on the water and either travel faster or press harder.
With the highest settings such as 10, it is difficult to turn the flywheel, and the flywheel slows down more before the next blow. The rowing machine manufacturer concept2 compares the rowing in a high damper setting (over 5 or so) with a chunky rowboat: you have to press harder and cannot easily get into a continuous rhythm. You can do it if you want to have a stronger workout, just as the runners can concentrate on strength by carrying out sprints on a steep hill. But it is not the way you would expect to carry out most of your training.
To drive the point home, Concept2 Olympic rudder surveyed on which settings you actually use. Instead of dampers, serious rudder tends to get their “drag factor” (which you can find on the small screen on the rowing machine) and adapt the damper as required to get the desired drag factor. However, the settings you have described typically correlate with a damper setting of about 3 to 5, so 4 is a safe bet.
Push with your legs, Then Pull with your arms
The biggest technology error that most of us make is to grab the handle and drive with our arms immediately. After all, it’s about rowing it to us, right? Not really. The first thing you have to do after you have got the handle in your hands is to push your legs. This is the part of the movement in which you have to use most of the strength, and your legs are comfortable to make your biggest muscles. They introduce the hub by treating this initial phase almost like a crouch.
Then You can bring your upper body into it. As soon as your legs are mostly straight, lean back from your hips. Only then should they pull with their arms. So the sequence goes:
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Leg
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Leaned back a little
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Pull with the arms
If you are used to carrying out cable rows or barbell rows in your strength training, this draw movement is similar to the last step here. You can use your usual information, but only after the first two steps have been completed.
As soon as you have carried out all three parts of the stroke, lean back with straight legs and the handle on your chest. What now? Simply reverse the movement:
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Let your arms align
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Put your upper body back into its upright position
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Bend your legs and push your butt back into the starting position.
Just repeat yourself for yourself: “Legs back arms, poor-back legs.” As soon as you have received this basic rhythm, you can look up videos about the finer technology points, such as This from Concept2.
