Without setting foot in the water, you get burned on your butt, biceps and thighs when you use rowing machines. However, being careless while using the machine can result in extra burn you didn’t ask for. As long as safety guidelines are concerned, the common guidelines apply here as well. But you should consult the gym’s staff if you have more questions. Each machine has its own safety instructions, which you can learn from the instruction manual.
Use the machine as intended
Yes, it is important to respect the machine. You are supposed to use the machine as it is intended. Else, you will be damaging yourself or the machine. There are a couple of things you need to make sure before you start the rowing machine workout. Firstly, make sure that the machine is securely weighted. Secondly, make sure that it is placed on a stable and level surface. I would suggest you to place it on a carpet. Last but not least, when monorails and flywheels are attached to the machine, the machine must be in the locked position. Most importantly, you are only supposed to use attachments that are endorsed by the manufacturer.
Should avoid bad form
If you want to avoid soreness and injuries while working with rowing machines, you have to use the machine properly. Bad form should be avoided. The first suggestion is to keep your back straight. Remember the fact that overextending your back can only result in something as bad as a slipped disk. You also need to strap your feet before you start using the machine. You should avoid back strain at any cost. There is no need to lean too far back. Ligament strain is another concern, which can be addressed by pointing your toes straight. Make sure that you have both of your hands on the handles. Attempting to turn or twist the handle can only end badly. A controlled, but deliberate motion is what is required while you work with the machine.
Significance of warm-up and cool-down
Before you start the workout with this machine, you should do a warm-up routine as it will prepare your muscles prior to the exercise. Your muscles will be ready for a full range of motion as a result and you can keep injuries minimal. I would suggest you to have a 5-10 minutes warm-up routine before you start the workout. You can go for some quick stretches or a jog. At the same time, a cool down routine is equally important. This also should last for 5-10 minutes. You can go for stretches or light rowing. It is important to bring your body back on to the normal operating state. As for increasing the intensity, you should take a slow and steady approach over the next few weeks.
More tips: Making Most of Rowing Machines
- If you have a tendency to sweat a lot while using rowing machines, I would suggest you to use gloves. Sweat can be dangerous in many ways as you have a tendency to go solo while wiping away sweat. I would suggest you to wear form-fitting and comfortable clothes while you do the exercise.
- Another important tip is that you have got to clear a space around the machine as keeping it too congested is not a good idea.
- The best thing you can do it to follow the instructions provided by the manufacturer to the T.
- If you have kids at home, you have to make them understand that this is not a toy and they should keep away for their own safety.
- Also, before moving the machine, you must always lock the frame of the machine.
When you handle the machine the way it is supposed to be handled, you will have no trouble.