Standard action solution of rowing in sitting position

The standard action diagram of sitting stroke is as follows:

1, focusing on the buttocks

When rowing in a sitting position, we need to put the whole person's center of gravity on the hips and the trunk in the middle position, which can make the body more stable. Our backs need to be as straight as possible without bending, so as to keep our backs in a stretched state, so as to give full play to our strength.

2. The elbow slightly clamps the torso.

When we are rowing in a sitting position, we need to let our elbows grip the trunk slightly, so that the back muscles can exert force instead of the arm muscles. But don't pinch our elbows too tightly. If we clamp them too tightly, it will limit the strength of muscles and the quality of exercise.

Step 3 Pull back as far as possible

When rowing in a sitting position, we need to pull our elbows back as much as possible. Only in this way can we give our backs full stretch and strength. However, when our bodies are pulled backwards, we can't exceed the midline, that is to say, what kind of angle our bodies belong to when they are upright, which is the biggest backward movement when we are rowing in a sitting position.

Benefits of action

Sitting rowing is often used to optimize upper body muscle strength and posture. Sitting rowing is a basic movement of multi-joint upper body exercise, which can be used by both athletes and non-athletes to strengthen the muscle strength of the back, back and elbow flexion muscles of shoulder straps.

Because sitting rowing adopts three-point support (two feet on the pedal of the instrument and hips sitting on the stool), compared with two-point support (two feet on the ground), it is considered to have lower pressure on the lumbar spine than barbell rowing or other rowing actions.