C R Y D E R P O I N T FEBRUARY13 FITNESS’ BIGGEST SECRET: ROWING THE ULTIMATE WORKOUT MACHINE www.qNS.com | FEBRUARY 2016 | CRYDER POINT Courier 13 By Nicolas Chavez At first glance it may not look like the grandest of machines or the most effective and that a participant’s arms are the only part of the body the rower employs. However, in just one workout, utilizing this device activates the same major muscle groups used for swimming, biking and running, and with every stroke, nearly every part of the body is used! Rowing might in fact be the most efficient exercise ever. Rowing is a full-body exercise and therefore, it keeps the heart rate at a high level. Besides keeping the heart rate up, rowing can help to build and tone muscles, strengthen cardiovascular function and increase stamina. Rowing is also a great core workout because the abdominals are engaged throughout the entire motion. Rowing machines are particularly effective for older fitness enthusiasts because they place no strain on the back or joints. In sum, rowers provide an amazing, calorie incinerating, cardiovascular workout, making them a worthwhile addition to any fat-burning, muscle-building arsenal. With all of these benefits, why isn’t there a line of people waiting to use rowing machines? The main reason, perhaps, is that most people just don’t know how to use them. Fortunately, for you that is where this article will inform you. To master rowing technique, follow these rules: 1. Sit with your legs bent and feet in the stirrups so your shins are almost 90 degrees to the floor. Fully extend your arms to grab the handle and lean your body forward so that your shoulders come just in front of your hips. Be conscious to keep your back flat and your core engaged. 2. While rowing, maintain a straight back, tight core, and locked arms, and then drive your legs back until they are just about straight. As your torso reaches a 90-degree angle with the floor, begin to pull with your arms by bending at the elbows. 3. Your legs should be straight, elbows bent, and you should pull the handle to your lower chest.Your arms should be slightly away from your ribcage, but not flared. Remember to continue maintaining a strong core and back. 4. To finish, you will want to do the opposite of the initial release. Keep in mind to keep a straight back and tight core; the knees begin to bend once the handle passes over them. The order in which one rows is critical. Perhaps the most common mistake is that rowers use their bodies or their arms too soon. Think of the sequence as working your way from your big muscle groups to the smaller ones. You want the large muscles in your legs to do most of the work.If you can’t keep your feet in contact with footholds, something is out of order.
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