Rowing is an action that many people like to do in the gym. It is completed with the help of the machine row. There are also many training methods and equipment used for this action, such as seated cable row, wide grip cable row, single arm cable row, (low) high cable row machine, long pull machine. But no matter which way, when doing rowing, you can not only exercise the back muscles and arm muscles, but also exercise the waist and abdomen muscles, thigh and calf muscles. It can be said that many muscles of the whole body have participated in the movement, which is a way of doing more with one stone. However, when rowing in a sitting position, you should master certain action essentials. It's inappropriate to do it at will. Let's take a look at the essentials.

seated row

Tip 1: don't lean back too much

When rowing in sitting position, the first thing to pay attention to is to keep the spine upright and not bend or twist, which is easy to cause sports injury. In addition, when exercising, don't lean back too much and let the body return to the original angle. If you lean back too much, you will change the part of force. Instead of using your hips to recover your body, your hips are exerting force, and it doesn't have a good exercise effect on your back muscles, because leaning back will reduce the pressure on your back muscles. Instead, use the back row machine for training

Key point 2: the action should be done in place

The second key point of seated rowing is that the actions must be done in place, especially the interval between each action and the next one. In other words, after an action is completed, the body should return to the original state of preparation. Many people don't return their elbows to the state of clamping the body at the beginning. After pulling half, they rush to do the second one. The effect of such exercise is not obvious. Don't worry. Every action should be done completely and in place, so that the fitness effect will be more obvious.

Tip 3: bend your knees moderately

The third key point of rowing in sitting position is to pay attention to the movement of legs, bend the knees moderately and don't be stiff. Because the body is a relatively flexible mechanical combination, if the knee is stiff, the pressure and friction will be greater and can not be buffered. If it is done for a long time, it will be bad for the joints and ligaments.

Exercise part:

1. Biceps brachii

Biceps brachii is located in the front of the upper arm. The whole muscle is spindle shaped, which plays the role of flexing shoulder, elbow and supination of forearm. When rowing in sitting position, each stroke can also stimulate the biceps brachii and exercise the biceps brachii.

2. Triceps brachii

The bending and straightening of the elbow joint of the arm is inseparable from the function of the triceps brachii, and the bending and straightening of the elbow is indispensable in the sitting rowing exercise, so it can also exercise the biceps brachii.

3. Forearm muscle group

Forearm muscles can control the movements of hands and wrists. In the process of sitting rowing exercise, using sitting rowing for arm movement operation is indispensable. Therefore, it can exercise forearm muscles and enhance arm strength.

4. Deltoid

Deltoid muscle, also known as "tiger head muscle", can play the role of shoulder abduction. When using sitting rowing to simulate rowing, it can also exercise deltoid muscle.

5. Back muscles

The most important thing of sitting rowing exercise is to exercise the back muscles, especially the latissimus dorsi. The latissimus dorsi is a wide flat muscle located in the lower part of the chest and back area and in the shallow layer of the waist area. When using sitting rowing, it can make the spine have a wider range of activity in the forward flexion and backward extension of the body, so that the latissimus dorsi can also be exercised.

6. Abdominal muscles

When using multi-functional sitting rowing, it has many functions, such as lying on your back, lifting your legs, doing sit ups, rowing and so on. It can exercise your abdominal muscles well.

7. Leg muscles

When rowing in sitting position, leg muscles will also complete a complete contraction and extension, which can get good exercise.

If you are interested, you can contact us.

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