In addition to mastering the basic sports posture, the rowing machine can be divided into: water intake, pull paddle, water outlet and four-stage paddle back.

(1) Entry stage

Trunk: When the backstroke phase is complete, fix it and keep it at the forward angle.

Upper limbs: The arms are relaxed and straight, and the shoulders are relaxed.

Lower limbs: Individually feel comfortable knee angles, calves (tibia) and slides become vertical shapes.

(2) Pulling stage

Torso: The body leans for the completion of the leg kick and pulls with the upper body.

Upper limbs: The support of the arm is very important during the initial stages of pulping. Although it is not the primary source of power, the closer to the effluent phase, the closer the hand will show the use of flexion and back muscles, and the synergy between the two is very important.

Lower limbs: The force of the foot to the foot plate, which is the first beginning of pulling the pulp, and the most important source of strength, because the use of ham force to quickly extend the angle of the knee is the key pulp for everyone.

(3) Stage of emergence

Torso: Moderate tilt.

Upper limb: Pull the handle under the rib.

Lower limbs: The legs are fully extended.

(4) Backstroke stage

Torso: Tilt forward to the fan moderately.

Upper limbs: The shoulders are relaxed and the arms are gradually extended.

Lower limbs: When the body is fully bent forward and the arms are relaxed and straightened, the legs will slowly bend the knees.

(5) The time should not be less than 30 minutes


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