Concept 2 Rowing Machine Instructions
A rowing machine simulates the action you experience when gliding across water on a real boat. This form of exercise not only burns calories, but it also works multiple muscles in your upper and lower body. If you are about to use a Concept 2 rowing machine, it is important to know proper form and technique to ensure you get a quality workout.
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Instructions
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Execute a series of dynamic stretches to loosen up your muscles and joints. Dynamic stretches help reduce the chances of suffering muscle stiffness and tears, according to Sports Fitness Advisor. Perform stretches like trunk rotations, side bends, ankle bounces, leg swings, lateral lunges, high knees and alternate toe touches.
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Sit on the seat of the Concept 2 and place your feet on the foot rests. Fasten the stirrups down on top of your feet so they are snug. Grasp the handle with your hands near the ends.
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Begin your motion. Sit upright and push backward by fully extending your legs. Do not lock your knees when you do this as this can place excess pressure on your joints. Lean backward and pull the handle toward your stomach. This is called the drive.
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Hold the end of the drive for a second. Keep your back straight and at a slight backward angle in this position, and keep your arms close to your sides. The handle should be at the top of your stomach. This is called the finish position.
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Return to the start position. Extend your arms in front of your chest, lean forward at the hips and bend your knees. Do this in one fluid motion as you glide back to the starting point. This is called the recovery stroke. Stop when your thighs are vertical to the ground -- this is the catch position. Repeat the whole rowing sequence.
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Tips & Warnings
The Concept 2 has a digital screen where you can see your time and strokes per minute. Aim for 20 to 25 strokes per minute for the best results.
References
- Photo Credit Workout image by Nikolay Okhitin from Fotolia.com
