How to Use a Rowing Machine
Working out with a rowing machine will strengthen you core and back and get your heart pumping. It's also a great way for people with weak backs to improve their posture and decrease the risk of pulling muscles during simple tasks.
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Instructions
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Use a Rowing Machine
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Adjust the weight you'll be using on the rowing machine. Be aware that heavier weights make the overall stroke much more difficult. If you're just starting out, it's advisable to use low weight.
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Sit comfortably on the stool, holding on to the handle bars while doing so. The stool itself is designed to move back and forth, so holding on will help prevent you from slipping while you get situated.
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Scoot forward on the rowing machine so that you can grab the rowing mechanism. It's usually laying on the footrests.
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Hold the rowing handle mechanism firmly in your hand, with one hand on each handle. Make sure that the cord connecting the rowing handle to the weights is not tangled, or you can end up snapping the line or injuring yourself while completing the exercise.
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Place your feet firmly on the platform. It is positioned at an angle away from your body toward the front of the machine. Keep your feet approximately shoulder width apart.
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Slide all the way forward, so that your buttocks are close to your feet.
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Use your legs, shoulders and back to pull the weight backwards along the track. Make sure you do so in a steady motion, and avoid favoring one particular part of your body for the motion. In other words, don't just use your legs.
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Straighten your back to a position perpendicular to the floor. It's okay to go beyond the vertical as long as the weight you've used is not too high. If it is, you run the risk of back injury.
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Move your body back toward the starting position in one smooth motion.
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Repeat the motion for the number of reps based on your current workout regimen. If you're just starting out, then it's not advisable to do more than 20 reps in a set.
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Tips & Warnings
Wear comfortable sneakers with good traction. This will help to prevent you from slipping during the rowing motion.
Do not, under any circumstances, place more load on your back than it can handle. Pulling or herniating a muscle as a result of use of a rowing machine can mean a long recovery period, and even surgery. Start out small and build to higher weights as you begin to see results.
