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With the rowing machine will get more calories than the treadmill, strengthen the back and prevent fractures. To work, you must first pick up the pace, otherwise you will tire quickly and not all the performance you’ll actually. Follow our tips and exercises to maximize the benefits of the oar.
1 Sit with your legs bent. Bend the trunk to your knees but keep your back and shoulders straight. Extend the arms forward and grab the handle with your hands and wrists above flat.
2 Without moving your arms or lean back, get away, stretching his legs and pushing with your feet in stirrups while keeping your back straight.
3 When the handle is above your knees, pull the bar toward the bottom of the chest. The trunk leans backwards until your shoulders are behind the pelvis and continues to push with your legs.
4 When you touch the bar abs, shoulder blades together. Relax your arms, let the cable pull your arms gently and bend forward from your hips. Once again pass the handle above the knees straight, bend and glide forward on the seat.
The pyramid
Rema strong (90% of your maximum power) for five gentle strokes and then paddle another 5 (60% power). Now row 10 times stronger and 10 times smoother. Repeat sequence but increases to 15 strokes after 20, 25 and 30. Then descends the pyramid until at intervals of 5. Repeat when you have recovered.
The 1-1
Rema with all your strength for a minute and then another minute gentle paddle. Repeat, alternating strong and soft rhythm for 15 to 20 minutes. Gradually increase the time -0 + half hour. Try rowing 18 to 20 times per minute. After several sessions, trying to row 30 times
per minute.
The sprint
Set the interval schedule in the 500 meters rowing machine with 2 minutes rest. Rema 75 percent of your maximum power and then rest 2 minutes. Make 10 intervals.
After 25 years developing strength programs for martial artists, police special forces, football players, handball players, cyclists and 