Academic rowing (4 km/h)
Reps10 times
Calories burned35 kcal
LevelMedium
Changing duration and load is available in our application
Sit in the boat or on the ergometer with a straight back and slightly bent knees. Grip the oar with both hands, pull it toward your chest while extending your legs. Then smoothly return the oar and bend your legs. The movement should be fluid and rhythmic. Rowing at 4 km/h develops cardiovascular endurance, strengthens back, arm, and leg muscles, and improves coordination.
How to perform the exercise
10 times
35 kcal
Control your movement and do not rush.
01
Start position
Sit in the boat or on the erg, back straight, knees slightly bent.
02
Grip
Take the oar with both hands.
03
Pull
Pull the oar to your chest while straightening the legs.
04
Return
Smoothly return the oar and bend the legs.
05
Rhythm
The movement should be smooth and rhythmic.
06
Control
Keep the legs, back and arms coordinated.
Variants
Beginner
Row at a calm pace in short intervals.
Middle
Keep an even pace for 20–30 minutes.
Professional
Increase distance and stroke speed.
Which muscles are working
The main load falls on the lats, quads, arms and core muscles.
Benefits of the exercise
Strength
Strengthens the back, arms and legs.
Balance
Builds endurance and coordination.
Simply
Works almost the whole body.
Contraindications
Back or lower back problems.
Shoulder or wrist injuries.
Cardiovascular disease without medical supervision.
Recommendations
Cardio
Row 20–30 minutes 2–3 times a week.
Technique
Move smoothly, coordinating the legs, back and arms.
