Rowing machine is a sports discipline that is perfectly suited for beginners, since the form of movement is relatively simple and respectful of the body. You shouldn't just sit on the paddle anyway and start training. If you are new to fitness and workout then rowing machines are definitely a right option for you.  Have a look on: https://huffandbuff.com/buyers-guides/best-rowing-machine-under-300/ for more info.

In order to train healthy in the long term, taking care of the joints and the back, the correct paddling technique is extremely important. 

The training movement is free, and not guided as in the case of an elliptical bike. The correct sequence of movement and the coordination of arms and legs must therefore be learned before starting.

The important thing is to achieve a stable position first. To do this you have to fix your feet with the straps to the footrest. We recommend you use sneakers with flat soles. To learn the rowing machine technique it is better to also select a low resistance. The correct rowing motion is done by following only these three steps:

1. Starting position : You should sit in the seat with your legs bent and the upper body slightly bent forward, and grasp the handle with your arms stretched out.

2. Traction : Now you must push yourself hard, but in a controlled and unhurried way, with the help of your legs. In the process of pulling, you must move your upper body from a forward position to a slightly flexed backward posture. Finally you must pull the arms back, towards the chest, keeping the wrists straight. To care for your knees, you should not fully stretch your legs.

3. Displacement : Now you must slowly return forward, until you reach the starting position. The important thing is that during the entire movement you keep your back upright and that you do not fully stretch your arms and legs. As for breathing, it is best to take a deep breath in and out with each complete paddle. You will be able to train the rowing machine technique the necessary time, until achieving a smooth and fluid total movement.

Rowing Training Plan For Beginners

If you are a beginner, think that you should go slowly. Even if your motivation is very high at the beginning, you should start at the beginning with moderate training and with lower intensities.

To start training, a training time of between 20 and 30 minutes is recommended, two to three times a week, with an average intensity and about 120 beats per minute. With this light cardio workout you can get used to the training rhythm. After two weeks you can slightly increase the duration and intensity.

Variations For Your Rowing Training

Does rowing get a bit monotonous and boring after a while? Of that nothing! This way you will add variety to your training plan:

Interval training.

Vary your rowing training, interspersing short and intensive interval units (about 3 minutes) with recovery phases at a lower intensity in the session. For high intensity phases you can increase the rowing frequency and / or resistance.

 With the interval sessions you will put the focus of your rowing training on muscle development and fat burning.

Combine It With Free Exercises.

You can also do interval training with free exercises. To do this you just have to place a training mat next to the rowing bench. So you can insert the classic and effective basic exercises such as push-ups, squats, abs.

Compete Against Your Best Time 

What average speed did you achieve in your last training session? Surely you can improve that brand! Load your last rowing session onto the training computer and try to beat your numbers. For example paddles per minute, calorie burning or rhythm.

Interactive Training Software 

Free We-Row rowing software is available for Water Rower paddles with S4 performance monitor (all except A1) . With it you can fight a duel with other users. The program stores all your performance data and evaluates it. You can also compete online against other rowers.

Rowing with weights. You can also row with weights, instead of using a rowing bench. By rowing machines with a long barbell and dumbbells you will be activating certain muscle groups very intensively. 

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