Lessons at home: rowing machine (480-560 kcal / hour)
According to medicine, strengthening the muscles of the upper body improves heart function. This principle was taken as the basis for rowing machines. Although the main load here falls on the arms and back, the legs also do not remain idle - they work with each stroke. Even the chest and abdominal muscles are included in the work! Hence the significant "fat burning" effect.
It can also be used as a strength trainer, that is, to build strength and muscles. During training, all muscle groups are involved: abdominals, hips, buttocks, shoulders.
The advantage of the rowing machine in the case of targeted aerobic training turns into a disadvantage. It's very hard to train. Therefore, it is advisable, in the interest of diversity, to work half the time on a rowing machine and half on a ladder trainer or stationary bike.
The rowing machine looks like a monorail with a seat. There is a block in front, through which a cable with handles is thrown. These handles are the "oars". Legs rest on special stops and work like a real rower: "squeeze" the body back. This is possible because the seat moves along this very monorail. The width and height of the simulator are small - about 60 cm, but the length is almost 2 m, otherwise it would not have been possible to fully unbend the legs.
By analogy with an exercise bike, it can be belt or magnetic. There is also a hydraulic option, where the load is created by cylinders with water. More expensive models are equipped with time, distance and heart rate counters, have built-in training programs.
The advantages of the rowing machine:
It loads almost all the muscles of the body, so it is good for those who fear that the legs will become much stronger than the hands.
- An unusual and therefore attractive workout.
- With the wrong technique of movements, there is a risk of back injury.
Disadvantages of a rowing machine:
If there are problems with the lumbar spine, then it is better to refuse rowing.
Price: simple - from 5000 rubles; comfortable model - from 12,000 rubles.