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Olympic rowing is expected to be a popular sport at the Paris 2024 Olympic Games, where athletes will compete over a distance of 2,000 meters in teams of two, four, or eight. If the buzz around this ancient sport has you thinking about using the rowing machine in your basement or at your gym, you’re on the right track: there are numerous benefits to using a rowing machine that go beyond just building strong arms. Here’s a look at the benefits, correct usage, and tips for beginners.
**How to correctly use a rowing machine:**
1. Adjust the foot straps: Sit on the rowing machine and secure your feet in the foot straps. The straps should be snug around the balls of your feet, allowing for free movement as you row.
2. Position yourself on the seat: Sit tall with your knees bent and feet resting against the footplate. Your shins should be vertical and heels slightly raised.
3. Grab the handle: Reach forward with an overhand grip, keeping your arms straight and shoulders relaxed.
4. Perform the catch: This is the starting position of the rowing stroke. Extend your arms and keep your back straight while slightly leaning forward at the hips.
5. Perform the drive: Push through your legs, extending them and keeping your core engaged.
6. Perform the pull: Once your legs are fully extended, pull the handle towards your lower chest, focusing on engaging your back muscles.
7. Perform the finish: At the end of the stroke, your legs should be extended, shoulders relaxed, and handle near your lower chest.
8. Recover: Reverse the motion by extending your arms, bending your knees, and sliding back to the starting position.
**The benefits of a rowing machine:**
1. Strengthens legs and back: Rowing primarily targets the legs and back muscles, improving overall posture and core strength.
2. Low-impact cardio workout: Rowing gets your heart rate up with less impact on joints compared to running or jumping.
3. Customizable: Rowing machines offer adjustable resistance levels and various workout intensities.
4. Convenient and accessible: Rowing machines are available in gyms and at home, making them a convenient option for regular exercise.
By engaging muscles in your legs, glutes, core, back, and arms, rowing provides a full-body workout that is both efficient and effective. Embrace the Summer of Champions by incorporating rowing into your fitness routine and experiencing the many benefits it has to offer.
