Row - Stationary
Recommendations: 1-3 Sets, 1200 Dur
Intermediate Quads Back Biceps Shoulders Cardio Rowing Machine Gym
Purpose: This exercise improves cardio fitness.
Benefits: Stationary rowing is an excellent overall exercise.
Sit in the rowing machine with your feet firmly on the foot rest. If the machine has restraining straps, fasten them. Program the machine for your training. Try to use a form of interval training so that you have different levels of intensity during the program. Bend your Knees with your shins in a vertical position. Your back should be parallel to your thighs while you maintain an upright posture. Your arms and shoulders should be extended forward and relaxed, arms parallel to the floor. This is the starting position. Extend your legs from the foot rest with the body remaining in the upright posture at this point. Your legs continue to full extension and the body begins to lean backward. When your legs are fully extended, begin to pull the handle toward the chest while keeping your arms parallel to the floor. Your shoulders should be slightly behind the pelvis, arms in full contraction with the elbows bent and hands against the stomach, and back maintained in an upright posture. Exhale during this movement. Slowly slide back to the starting position. Inhale during this movement.
Research has shown that people who spend long periods of time jogging, on treadmills, jumping rope, or stationary bikes, at a relative constant rate of speed, actually lose heart size and fitness. In addition, the body stores more fat to ensure that it can meet the demands of this marathon. But those who do short bursts (1-5 minutes) of intensive exercising and then cool down for another 2-5 minutes have better heart fitness and the muscles of their heart are stronger. Short bursts of intensive exercising have another benefit. The body actually burns more fat and continues to do it for 2-4 hours after the exercise has been completed. This means that your metabolic rate is higher and you will lose fat and be slimmer.
Step 1
Position yourself on the rowing machine. Bend your knees, shins vertical, back parallel to your thighs, body upright, arms extended.
Sit in the rowing machine with your feet firmly on the foot rest. If the machine has restraining straps, fasten them. Program the machine for your training. Try to use a form of interval training so that you have different levels of intensity during the program. Bend your Knees with your shins in a vertical position. Your back should be parallel to your thighs while you maintain an upright posture. Your arms and shoulders should be extended forward and relaxed, arms parallel to the floor. This is the starting position.
Step 2
Extend your legs, body leaning back slightly, handle pulled to your stomach.
Extend your legs from the foot rest with the body remaining in the upright posture at this point. Your legs continue to full extension and the body begins to lean backward. When your legs are fully extended, begin to pull the handle toward the chest while keeping your arms parallel to the floor. Your shoulders should be slightly behind the pelvis, arms in full contraction with the elbows bent and hands against the stomach, and back maintained in an upright posture. Exhale during this movement.
Step 3
Slowly slide back to the starting position.
Slowly slide back to the starting position. Inhale during this movement. Bend your Knees with your shins in a vertical position. Your back should be parallel to your thighs while you maintain an upright posture. Your arms and shoulders should be extended forward and relaxed, arms parallel to the floor.