A workout with rowing machines - glide as if on water

A rowing machine helps build and define muscles. Endurance is not neglected either. Especially the back muscles are trained, which helps to maintain an upright posture, even at an advanced age.

For beginners, a rowing machine helps to build up muscles

For beginners, it is highly recommended to train regularly. Several training sessions of about 20 minutes with low intensity - two to three times a week - are ideal for newcomers. Allow enough time for recovery between training days. This ensures that muscles, ligaments and tendons can slowly adjust to the load.

The duration of the rowing training should be short

The training duration should be individually adapted to the person. Those who cannot manage 20 minutes should start with shorter units and increase them slowly. If you are unsure, it is advisable to consult your family doctor beforehand and discuss the training plan. The main thing with rowing training is that you feel comfortable doing it and that you increase your fitness slowly.

How does rowing training work?

1. Before starting, the feet are stably secured in the footstraps
2. The rowing is divided into a pull and recovery phase.
3. In the pull phase, the body is bent forward and the legs are bent, arms extended. The movement starts with stretching the legs, moving the back slightly backwards into a reclined position. When the hands are approximately at the level of the knees, the arms are tightened
4. Once the grip is fully tightened, the process takes place in reverse order. The recovery phase begins with the stretching of the arms. Then the back is bent forward again and the legs are bent forward again in a rolling movement. The body is thus back in the starting position.

Note that the change between the pulling and recovery phase is fluid. Under no circumstances should this be done abruptly. A rhythmic pulling and relaxing is just right.

The following video shows these sequences impressively

Important when training with the rowing machine

- Maintain tension throughout the entire movement

- Keep your back as straight as possible. Do not do a hollow back or "cat hump"

- Never push your legs all the way through

- Always look straight ahead

- Keep elbows as close to the body as possible throughout the movement to take pressure off the shoulders

- The pull bar may lightly touch the lower chest at the end of the pull phase, but should not be hammered against it

Test our rowing machines in the Shark Fitness Shop

In our online shop you will find a wide range of rowing machines from renowned brands such as WaterRower / Nohrd, Renegade, Xterra Fitness and many more. Contact us or visit us in the Shark Fitness Shop in Wettingen or Wil (SG) and test the fitness equipment on site. Our experts will advise you without obligation on how to get fit sustainably.