How to choose a rowing machine: types and designs. Which muscles are working on a rowing machine?

Rowing machine, unlike treadmills and exercise bikes, particularly popular uses. Most likely, the reason is that it is more difficult to train on. Nevertheless, every year a sports equipment is becoming more popular, due to the broad functionality. With the rowing machine can bring the body in good shape and lose weight. Today we'll look at how to select it so that it has become a reliable assistant in house training.

What is the rowing machine?

Which muscles are working? Studies show that rowing is inferior in the number of muscle groups involved only cross-country skiing. Properly exercising on rowing machine, you can use 82% of muscles. It allows you to work out almost the entire body: shoulder girdle, the press, buttocks, back and legs. Everything depends on the performance of equipment.

In the modern world where every minute counts, universal machines particularly valuable. Another significant advantage of such devices - the development of endurance, as well as training of the cardiovascular and respiratory systems. Rowing movement, for all its effectiveness, are gentle, so suitable for almost anyone. The only exceptions are people who suffer from back trouble.

What is it?

The basic design consists of a rowing machine seat, handle, frame and flywheel. Classes on it is very close to the rowing boat: the athlete goes down on the rail, and then use the legs, back and shoulder area returns to its original position. Electronics, which are equipped with modern models can measure heart rate, calories burned and other performance.

Misconceptions about rowing machine

1. Training on rowing machine developed mainly hands. As you know, this is not so. If desired, it can be loaded, for example, only the back or legs only. If you perform a standard comprehensive exercise to which, in principle, and the simulator is designed, the load is distributed evenly.
2. Training contraindicated for people suffering from diseases of the spine. In some cases, training is not contraindicated. Here, again, it all depends on the technique. It can be made, if desired, so that the spine is loaded only slightly. If in doubt about the safety of the simulator for your back, be sure to consult with your doctor.
3. The simulator develops mainly endurance. Endurance is really practicing, but not less than the coordination and muscle.
4. The simulator is directed to a set of muscle mass rather than weight loss. Of course, on the rowing machine training is not as effective for weight loss, as running, however, and it allows you to burn a lot of calories (about 800 calories during intense exercise). By the way, such activity is recommended for people with moderate obesity, and those who suffer from high blood pressure.

Types of traction

Rowing machine can have two types of traction: Scandinavian and central. Nordic (aka Latin) as close as possible to the classic rowing. It allows you to use mainly the muscles of the back. It is believed that this type of traction is more suited to experienced athletes. The central attraction is good for home occupations. It provides an opportunity to work in a complex body and bring it into the tone.

By design, rowing machines are mechanical and magnetic. Let us examine each of the species.

The mechanical simulator

From the point of view of the price is the most affordable rowing machine. The load on the muscles is created through a series of design solutions:

• instruments;
• cylinders;
• blades resisting air.

The force of resistance in each of the options can be adjusted manually. When the simulator creates a lot of noise. Many models are equipped with a fan, simulating a headwind. Mechanical unit can not provide smooth motion and loads the muscles is less effective, compared with the magnetic counterpart.

In general, there are such advantages of the mechanical model:

1. Low cost.
2. A simple design.
3. Do not require electricity.

And the disadvantages:

1. High level of noise.
2. Limited functionality.
3. Restricted smooth motion.

Magnetic Simulator

This type is regulated by the electronics and allows you to smoothly vary the load without stopping the training. Such simulators are usually not noisy and equipped with electronics for controlling calorie consumption, heart rate and stress levels. Due to the smoothness and a large range of motion simulator allows the muscles to work well by doing the average amount of work.

The main advantages of this type:

1. functionality.
2. Smooth running.
3. A wide range of adjustments.

Disadvantages:

1. The high cost.
2. The need for a power supply.
3. The large dimensions.

What to look for when choosing?

Choosing a rowing machine, it is worth considering these points:

1. Compact. rowing machine - a great choice for home exercise, but it has an impressive length. Some models are suitable for vertical storage, which is an excellent solution for small apartments. There are folding options that are more solid, but it is much more convenient in terms of storage. However, the most compact model has a length of the order of 1, 3 meters and a width of about 0, 4 m. By choosing the size of the simulator, it is necessary to take into account that it should not only fit into the interior, but also fit the physiological parameters of the trainees.
2. Adjust. Ease of training depends on the position of the stops for the legs and arms, as well as seat height. Desirably, the abutments coincide with the size of the foot. And if the unit is purchased for the whole family, you should pay attention to models with adjustable pedals.
3. The frame design. If the area of ​​your home allows you to purchase trainer with solid metal frame and a seat on the basis of aluminum, it is recommended to choose this option. It will reliably serve for many years. In general, before you buy be sure to sit on the simulator and check that it does not bend under your weight.
4. Transmission. From the quality depends on how convenient is rowing. Should choose such cables or chains that will not cause discomfort during exercise. The simulator should work without too much strain and with good response during acceleration. Everything has to be predictable. If the intermittent movement, and the load is constantly fluctuating, it is not necessary to spend money on such a model.
5. Load regulation. Simulators may additionally have a function of the step load changes. These models allow you to optimize your heart rate and create optimum conditions for muscle tone.
6. Console. Almost every model of modern rowing machine are fitted with the console. It allows you to adjust the course of employment, to track current performance, and save them. You can use it to learn about the training time, its intensity, distance traveled, number of strokes, and calories burned.
7. Heart Rate Measurement. This figure, as the frequency pulse, is very important for a successful workout. Many modern rowing machines can measure it with a high level of accuracy. There are models in which the pulse sensor built into the handle. However, more accurate data provide trainers with a wireless chest strap - kardiopoyasom. Wired devices that are attached to the ear, less accurate.
8. seat. It should be such that even prolonged exercise does not cause discomfort. The base seat should be practical and quality as the guide frame.
9. Power supply. For mechanical simulators and models with built-in DC power generator is not provided. In other cases it is necessary to consider how you will connect the simulator.

It is impossible to say with certainty what the best rowing machines. It all depends on the individual preferences of the buyer. We look at some well-known models.

Concept 2

The main advantage of this model - a unique system of aerodynamic drag. It depends on the intensity of strokes. All the basic parameters of a class are displayed on the monitor is convenient. Frame made from extruded aluminum with stainless steel coated with low weight has good strength characteristics. Concept 2 rowing machine quickly understands that significantly reduces storage area. The price model is about $ 1,500.

Kettler Favorit

Kettler Favorit rowing machine has a mechanical system with hydraulic load and equipped with a display, which displays all of the basic parameters of the training. The hydraulic system is load smoothly and continuously trains with the ability to adjust the degree of effort. Clip-sensor allows to measure the pulse rate with acceptable accuracy. This treadmill costs about $ 400.

Torneo Golfstream

This is a good model for beginners. It is simple and small. A large number of adjustments you can practice on the simulator for people of different sizes. The main advantage enjoyed rowing machines Torneo Golfstream - Low price (around $ 200). It causes and the main drawback - the build quality and components. To treadmill worked well, it has to be slightly modified. The first thing to do - replace wooden base seats.

How to train

So now that you know how to choose a rowing machine for home, consider the basic principles of training on this unit.

1. to start the lessons necessary to the low speed and resistance. The average rate of the initial stage - 20-25 strokes per minute.
2. Do not exert any one muscle groups and try to pull only with its help (if the study of this group is not your primary goal), the load must be distributed evenly.
3. Do not strain your joints. Most susceptible to stress the knee joint.
4. It is not necessary to lean forward during the stroke.
5. The movement should be smooth, without any jerks and abrupt stops.
6. And, of course, do not peretruzhdaetsya!

Conclusion

Today we learned that this rowing machine, what muscles are working in rowing and how to choose the right model. Fitness equipment is getting more and more serious in terms of technology and universal - practical. Therefore it is difficult to allocate the best rowing machine for your home. It all depends on the personal preferences of each person.