6 common mistakes in seated rowing!
As one of the best back muscle training exercises in the gym, seated rowing has always been loved by fitness enthusiasts.
The seated row is a horizontal pulling action that can exercise our entire back muscle group (latissimus dorsi, trapezius, rhomboids, posterior deltoid muscles), and at the same time, the core muscles that maintain stability will also be exercised!
For most people, seated rowing is a simple and easy-to-learn back muscle training movement that is easy to master. However, there will be some small mistakes during training. Today I will introduce to you 6 common small mistakes of seated rowing. !
1. The body is too far back
Leaning the body too far back will cause too much hip joint involvement and lumbar spine flexion and extension! The hip joint will help you exert force, causing the body to lean back, and inertia will help you lift the weight! This will make your back muscles lazy and unable to achieve exercise effects
Excessive movement of the lumbar spine without stabilization will cause unnecessary pressure on the intervertebral disc! In severe cases, it can also cause lower back discomfort!
Put down your vanity! Choose the right weight to perfect your movements
All you need is to straighten your waist and tighten your abdomen to make your torso as stable as a steel bar!
2. Insufficient range of movement
Still the same problem, most people use a training weight that exceeds their own level, resulting in only half of the training movements! This doesn't make any sense!
Full range of motion is a very important training principle. The full range of motion will bring you the highest degree of motor unit recruitment!
What you have to do is
1. When pulling back, fully retract your shoulder blades, squeeze them, and keep your elbows behind your body!
2. Fully open the shoulder blades during playback and control the tension!
Three. Hunchback
The image of playing with your spine for training is not uncommon in the gym. This will not only reduce your exercise effect, but also cause your spine to be injured!
Regardless of any movement, make sure your spine is in normal alignment, not bending, hyperextension, lateral flexion, or twisting. This often requires your core muscles to work hard!
4. Don’t extend your legs too straight!
Extending your legs too straight while sitting will affect your upper body posture (causing your lower back to curve), unless you have super hamstring flexibility.
Keeping your knees slightly bent can keep your spine in a better neutral position and better maintain your center of gravity.
5. Change the handle
A good thing about seated rowing is that you can use different grip distances and different handles to operate! And every little change will have a different experience!
For example, you can use a D-shaped handle to grip it. Use a wide grip on the bar, a narrow grip, an underhand grip on the bar, or a thick rope!
Training requires new stimulation to break the adaptation, don’t be restricted!
6. Shrug your shoulders and stretch your head forward
Do you also do this during the action? Shrug your shoulders and hold your chest!
The seated row does involve scapula movement (retraction), but it is definitely not scapula lift! Your overly tight upper trapezius muscles can easily lift your shoulder blades upward, causing a shrug. If you feel that your upper trapezius muscles are very tight during exercise, then you should correct your movements!
at the same time! Because shoulder shrugs cause your scapula to tilt forward, they inevitably hyperextend your glenohumeral joint, which in turn leads to increased shoulder instability. Increased risk of injury! All in all, this is not a good thing.
Errors such as forward head tilt and forward shoulder extension usually occur when shoulder joint mobility is limited and scapula retraction is limited! Forcibly pulling the weight back will only cause the cervical spine to bend forward excessively, causing unnecessary pressure!
The main cause of chest hunchback and upper cross syndrome caused by imbalance of chest and back muscles!
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Here are some tips on how to do the moves!
1. Open your chest and don’t hold your chest. Your shoulders will sink (shoulder blades sinking). It seems like someone is dying in the process.Hold your shoulders!
2. Keep your lumbar spine neutral! The spine does not move, and core muscles such as the abdomen are used to help strengthen you!
3. Choose the right weight! Let your upper back take center stage!
4. Retract the shoulder blades, pull the elbows back, and squeeze the shoulder blades!
5. Don’t lift your chest too much. Remember to push your ribs down while lifting your chest!