Rowing is one of the best forms of exercise you can do at home, because it contains the muscles of the entire body. While treadmills only work on the lower part of the body, the rowing machine requires the use of arms and legs, as well as the core of the body to perform each movement. Do not tense muscles or joints while walking on the treadmill. Rowing is obviously a great form of exercise, Rowing for exercise are, in fact, an excellent option.
Bent-Over Rows
Stand with your legs slightly wider than your shoulders and lower yourself slightly on your knees. Direct the back end as if trying to lean against the wall and keep your spine as straight as possible. Hold your hand’s palms down, hold the weights with your hands and place your hands just in front of your knees. Pull your hands back and lift up a little more. Your arms should be along your upper chest and your elbows will be behind your back. Then, hold the blades as strong as possible before releasing the clamp and lower the hands to the knees. Again, keep the spine as straight as possible and, certainly, do not move your neck, keep your head up and do not let yourself look down.
Upright Rows –
Using something that your left hand can support, for example, a chair or an exercise ball, grab a slightly heavier weight inside your right hand. Use your legs, so now your knees are slightly bent, and one foot is on the front of the body and the other on the back. Take your right hand and then hang it behind your front knee. Guide him to the end and come back until your right hand is really next to your chest. Work on pulling the blades as much as possible. Then, gradually, over time, let your right hand descend. Bring around 10 repetitions for three sets on each arm.
In conclusion, remember that you should never start physical exercise without the consent of a qualified specialist. The purpose of these workouts is to improve the health of the spine and not cause more injuries.