Do you want to benefit from a rowing machine workout at home, but you don't have the space or the money to buy this machine? No problem!
It is quite possible to do a rowing session at home without rowing machine. Just grab a elastic resistance band and follow along to practice!
The rowing machine is a complete device
- The rowing machine is an indoor cardio-training device that reproduces the movements practiced in rowing.
- You can't miss this device in bodybuilding. You can find it in almost all gyms, as well as in rehabilitation centers. You can also equip yourself for a few hundred euros, in order to train at home.
- Depending on the space available, you will find rowers that are foldable, easy to use and store. You will be able to benefit from the multiple advantages offered by this fitness device.
Also read: How long should you row to build muscle?
The 6 benefits of rowing
An activity accessible to all
- Whether you are a beginner or a top athlete, rowing is a sport that has the advantage of being able to adapt to all bodies and all physical conditions. Man or woman and whatever your age, the rower is made for you!
- The risk of injury with the rower is reduced, although it is not recommended for people with tendonitis.
- Its strength and resistance are modular and adjustable according to your current state and your objectives. Do you want to tone up, lose weight, sculpt your body or even prepare for a swimming competition, for example? It is the ideal tool for all sports profiles!
Strengthen the whole body
The rowing machine is a complete machine that works the cardiovascular system as well as the upper and lower body muscles. And all of this in a single device!
Lack of stamina? Do you want to build or develop your muscle mass? Everything is possible with the rowing machine. You will not just have the aesthetic appearance of drawn muscles, but real muscle work.
Working on your muscle mass is essential for:
- Decrease the risk of chronic joint pain
- Increase your basal metabolic rate and therefore your daily caloric intake.
The rower is said to provide similar effects to swimming. It solicits no less than 90% of the muscles of the body, much more than a sport like cycling or jogging. Upper body, abs and lower body, it's all there! The absence of weight makes it possible to strengthen and tone the muscles without bulking up.
If you are a swimmer, you will certainly find yourself there. The rowing machine is very complementary to swimming and allows you to work on your physical condition.
Move without straining the joints
- The seated position that you will have on the rower coupled with the resistance work without load, will allow you to build muscle and sweat without impacting your joints.
- If you have sensitive knees, hips or ankles and prefer to avoid joint impact, the rowing machine will make you work gently There is no shock and very little risk of injury. But don't worry, you'll feel good that you've worked!
Prevent back pain
By strengthening the muscles of the upper back and lower back, the rower helps prevent back pain often linked to weak muscles. stressed and weakened, for example due to office work, prolonged sitting, etc...
Slim down thanks to the rowing machine
- As the rowing machine works both cardio and strengthens the muscles, it is perfectly suited to a slimming program . Cardiovascular work allows you to burn a maximum of calories during the session, while muscular work allows you to sculpt a silhouette and increase your basic metabolism.
- Basal metabolic rate is the number of calories your body needs to function at rest. The higher your basal metabolic rate, the more calories you will need to function. And to that must be added the calories needed to compensate for your activities.
- You will have understood that to lose weight, cardio and muscle building do not go together. And that's good because the rower is a 2 in 1. You will burn calories during and after your session.
- However, do not forget to eat a balanced diet with quality foods and to drink a lot to eliminate toxins.
Decrease cellulite
rowing is a very energy-intensive sport, more so than running, cycling or aquagym. Practiced at a certain intensity, the rower will have an action on the destocking of fat.
It is the fact of soliciting all the muscles of the body that will make it possible to eliminate persistent fat more effectively and to overcome cellulite.
By working as many muscles as possible with the rowing machine, you significantly increase the elimination of fat during activity, but also especially after activity, and in a sustainable way, thanks to to basal metabolism.
Of course, for noticeable results, you will also need to eat a healthy diet. The practice of massages, such as rolling palpation, are also very effective in addition.
To find out more: Top 8 upper body exercises with rubber bands
How to row with a rubber band?
It's not a crazy idea to row without a rower. On the contrary, it is quite feasible!
Actually, just remember that the rower rowing works the chest and the legs at the same time.
You could say that it combines the effects of rowing and squats. And that's exactly what you can do with a simple elastic band and a door anchor.
Rowing with a rubber band is quite simple:
- Hang your door anchor just above the handle.
- Choose a elastic band that is strong enough for you, but still allows you to do long sets.
- Stretch your arms so as to put the band in resistance at the start of the movement and lean back slightly to keep a good balance during the exercise.
- Spread your legs shoulder width apart or a little more
- Squat while bringing the handles back. Be sure to pull your shoulders back to bring your shoulder blades together.
- Go back to the initial position and repeat until you can't anymore!
Once you have mastered the movement, you can do HIIT sessions, just like you would with a rower. But it will be even more difficult because the effort on the legs is greater in this exercise.
Also read: HIIT: best cardio exercise to dry out?
Rowing Machine HIIT Workout Model with Bungee
Warm up
Warm up gently for 3 minutes without forcing. Perform the movement described above gently to warm up your muscles.
1st interval of 6 minutes
For this first round, do:
- 30 second slow motion cooldown
2nd interval of 2 minutes
For this second round, do:
- 10 second slow movement recovery
3rd interval of 6 minutes
For this third round, do:
- 15 second slow motion cooldown
4th interval of 2 minutes
For this fourth round, do:
- 10 second slow movement recovery
5th interval of 6 minutes
For this fifth round, perform:
- 30 second slow movement recovery
End of session
At the end of the session, catch your breath for 2 minutes to let your heart rate come down gently, then stretch your whole body. You can even use your rubber band to stretch.
Superhuman Fit Elastic Rowing Resistance Bands
To best support every athlete and bodybuilder in their rowing machine training, the Fit Superhuman elastic rowing machine is made for you!
We wanted to design the best resistance bands in terms of quality/price ratio on the French market. You no longer need to pay for a gym membership and you can finally focus on your muscle performance by simply training at home or in a park or even at your vacation spot. Thanks to its compact carrying bag, you can easily carry them anywhere.
With these resistance bands, you can perform the movement of the rower, but also more than 100 exercises to strengthen your whole body, shape and refine your figure. You can modulate the resistance from 5 to 75 kg to adapt the difficulty to your level.
The door anchors allow you to perform all upper body exercises with a simple door and the handles are very comfortable to relieve and protect your joints.This model of elastic is ideal for your bodybuilding program with elastic !
For more information: What are the benefits of rowing?
In summary
Rowing without a rower is totally possible! To enjoy the benefits of a rowing training at home, opt for the elastics They will make you sweat as much as in the gym on this fitness machine!
Once you get used to the movement with rubber band, try the rower with rubber band HIIT and you will see results very quickly!
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