Rowing simulators (rowing) for home. Which muscles work, which one is better

The "Rowing" simulator is a universal apparatus that provides a load on all muscle groups. It is suitable for home workouts as it replaces many types of simulators and takes up little space in the room.

Advantages and disadvantages of the Rowing simulator

Positive aspects of using the Rowing simulator:

• working out more than 80% of the muscles throughout the body, including the chest and triceps;
• it is possible to perform reverse movements that allow you to pump the muscles of the press and hips;
• high rate of calorie burning - up to 500 kcal per hour;
• there is no heavy load on the joints of the legs;
• with the help of training, you can develop the respiratory system, increase lung capacity and develop the heart;
• due to the presence of transport casters, exercise equipment can be easily moved around the room;
• the presence of the seat adjustment function will help to correct its position for any person;
• with the help of the simulator, you can carry out enhanced short workouts or use long loads.

Cons of using the simulator:

• reduced load on the legs (in comparison with other shells);
• a limited range of movements, which creates the monotony of training;
• there is no possibility to perform only aerobic exercises, since cardio training and power load are combined on the "Rowing" simulator;
• during training, you need to be concentrated, so classes exclude watching TV;
• simulators are expensive.

There are the following contraindications for performing exercises on a rowing simulator:

• tendency to high blood pressure (in this case, any cardio training is prohibited);
• the presence of problems with the spine (osteochondrosis, radiculitis, scoliosis) - they can contribute to the aggravation of pain, therefore, a consultation with a traumatologist is necessary before classes;
• the presence of diseases of the internal organs - making jerks can aggravate a chronic condition;
• an acute form of a viral infection or an increase in body temperature can provoke pain;
• the presence of injuries (for example, muscle sprains) will reduce the effectiveness of training and can aggravate the pathological condition of a person.

Types of rowing machines

The rowing machine for home can be mechanical or magnetic... The type of projectile determines the specifics of its work and training.

The principle of operation of mechanical models is based on the creation of resistance during training and the elasticity of mechanical parts - springs (hydraulic models), fans (aerodynamic models).

Description of the shells presented in the table:

Criterias of choice

A rowing machine is not cheap equipment, so before choosing and purchasing it is necessary to take into account the following nuances:

• device operation mechanism... The cost of the simulator and the level of available load on the muscles, as well as the noise level of the device during operation, directly depend on this parameter. The quietest are magnetic and electromagnetic models;
• thrust type... This parameter is important for experienced athletes, since not all simulators allow reaching the maximum load;
• projectile design... Depending on this parameter, simulators are foldable and one-piece. Folding devices are small, save space in the room and are quick to prepare for a workout. One-piece models are heavier and more stable, which is important for heavy athletes;
• dimensions... This parameter must be taken into account, focusing on the free space in the room and the growth of the athlete. When assembled, the length of the simulator reaches 2 m. It is also required to take into account the length of the frame if several people will use the simulator;
• additional functionality and configuration of the simulator... Such features allow you to customize the equipment "for yourself" - adjusting the seat, levers, distance between the footrests. Also, you can diversify classes by choosing the load level and training program;
• quality of parts... When buying, you need to carefully inspect the simulator and check the strength of the cables, levers, chains. The ropes must be resilient, tight and tight;
• frame material... It can be wooden or metal. A prerequisite is the solidity of the structure, regardless of the material of manufacture. The strength, stability and weight of the projectile will depend on this parameter;
• information content of the display and control panel... On the display of the magnetic simulator, the user will see a minimum of information (distance, consumed calories, speed and training time), and the screen of the electromagnetic model will show more detailed information (for example, readings of a heart rate sensor, the ability to connect to a smartphone and save the results);
• user weight... For security reasons, this parameter must also be taken into account. As a rule, it is indicated on each type of equipment, for example, up to 100 kg.

What muscles work when exercising on a rowing machine

With the correct execution of the exercises during training, almost all muscle groups are involved, and the greatest load is experienced by such of them:

• all muscles of the back (lats, straight, rhomboid and trapezius);
• biceps and triceps of the arms;
• muscles of the forearms and deltoid muscles of the shoulders;
• large pectoral muscles;
• press;
• calf muscles;
• thighs quads.

The load on the leg muscles is similar to the leg press exercises, which allows you to get beautiful thigh and calf relief.

How to properly exercise on the simulator

The rowing machine for home should be used according to the step-by-step instructions:

1. First you need to take the correct position. To do this, you need to sit on the simulator, bend your legs, placing your feet at close range, stretch your arms and take a firm grip on the handle. The back should be straight, the shoulders turned inward, the body tilted slightly forward.
2. Next, you should push with your feet, while simultaneously pulling the handle to the body. At the moment when the legs are fully extended, the arms should pull the handle as close to the chest as possible, and the body should bend back slightly (this will work out the back muscles).
3. Then you need to return to the starting position, bending your knees and straightening your arms.

During the exercise, a person cannot move by inertia, since each movement requires concentration and application of effort. Exercise should be regular, with increasing load. The optimal exercise time is 20-60 minutes. 3-4 times a week.

Fitness instructors give these recommendations to novice athletes:

• the first exercises should be carried out at an average pace, making about 20 strokes in 1 min., while the resistance should be minimal;
• during the exercise, the back should be moderately tense, and a significant load is transferred to the hips and buttocks;
• you should watch your knees - they should not be tense;
• movements imitating rowing should be done smoothly, without jerking.

Best mechanical rowing machines for the home

Mechanical models are characterized by low cost and simple design, but such devices have a high noise level during operation.

KETTLER 7978-900 Favorit

KETTLER is a German brand that offers the 7978-900 Favorit hydraulic trainer. This device has a metal case, plastic mounts and rubber parts. The simulator is equipped with a display that displays basic information: time, distance, number of strokes, heart rate, calorie consumption.

Projectile advantages:

• high quality;
• maximum human weight - 130 kg;
• there are compensators for uneven floors;
• convenience and ease of use;
• Quiet enough work;
• it is possible to adjust the load;
• the set includes a clip that is attached to the ear to fix the pulse;
• hydraulics starts working with 1 stroke;
• weight - 22 kg.

Disadvantages of the simulator:

• when making sudden movements, the simulator may shift to the side;
• the device is suitable for beginners as it has a weak maximum load level;
• low load on the legs during training.

Cost - from 32,000 rubles.

Brumer TF 403-B1

Brumer is a German fitness equipment manufacturer whose product range includes the inexpensive TF 403-B1 mechanical apparatus. The model has lightweight aluminum handles.

The advantages of the simulator:

• Scandinavian type of traction;
• the presence of a battery-powered display;
• the device is suitable for beginners and people who want to work out the shoulder girdle, back muscles and arms;
• small dimensions, which allows you to remove the simulator under the bed or put it in a corner;
• there is a 360º rotation function.

Disadvantages of using a projectile:

• maximum user weight - 100 kg;
• minimal stress on the muscles of the thighs and buttocks;
• several strokes are necessary to pump the hydraulics.

Cost - from 12,500 rubles.

Torneo Golfstream V-117

The trainer has a budget cost and is suitable for home workouts. Italian specialists are engaged in the development of the design of Torneo shells, and the assembly of devices is carried out in Asian countries.

The advantages of the simulator:

• the projectile is effective for working out the muscles of the shoulder girdle, back and arms;
• it is possible to adjust the load and change the position of the legs;
• the display shows information about the number of strokes, heart rate, distance and calories burned;
• the device takes up little space when folded.

Disadvantages of using a projectile:

• high noise level during training;
• long pumping of the hydraulics, in some cases it does not work in normal mode;
• with a long workout, the indicators on the display are reset after 1.5 hours;
• the maximum weight of a person is 100 kg.

Cost - from 10,000 rubles.

Best Magnetic Rowing Equipment for Home

Rowing simulators with a magnetic drive for home use belong to the middle price segment and meet the needs of users in functionality.

Torneo Octopus V-210

The Octopus V-210 trainer is being assembled in China. This model is easy to use and maintain, and the instrument can be easily relocated.

The advantages of the simulator:

• lack of backlash and squeaks during operation;
• no noise;
• flywheel weight - 4 kg;
• maximum user weight - 120 kg;
• the projectile is easy to assemble, after which it takes up 2 times less space;
• there is an informative LCD display with information about distance, average speed, number of strokes and calories burned;
• no network connection required;
• the simulator is suitable for working out the muscles of the whole body;
• 8 load modes.

Disadvantages of using a projectile:

• not suitable for people whose height exceeds 190 cm;
• the screen does not always reflect up-to-date information;
• no heart rate monitor;
• for some men, maximum exercise may not be enough.

Cost - from 18,000 rubles.

Sport Elite SE-104

The Sport Elite trainers are assembled in China, but are of factory quality. The SE-104 has a steel body. Some users complain about the poor quality of the material that covers the handles of the device.

The advantages of the simulator:

• user weight - up to 120 kg;
• quiet work;
• flywheel weight - 5 kg;
• the projectile folds easily;
• the simulator is suitable for adolescents - with its help you can pump back muscles and correct posture;
• exercises work well the muscles of the fart, shoulders and back;
• there is an LCD display with information about the number of strokes, speed, distance.

Disadvantages of using a projectile:

• few modes for training - only 4;
• insufficient load on the press and legs;
• no mode for cardio training;
• after a while it is necessary to lubricate the rollers, otherwise the simulator starts to creak.

Cost - from 14,000 rubles.

DFC R2010

DFC R2010 is a folding trainer from a Chinese manufacturer. This model is equipped with transport rollers for easy handling.

The advantages of the simulator:

• several load levels are available to choose from - 8 modes;
• flywheel weight - 4 kg;
• the presence of a display that displays information about the training time, the number of strokes, calories burned;
• quiet work;
• stylish design;
• the device is suitable for upper body pumping.

Disadvantages of using a projectile:

• the maximum weight of a person is 100 kg;
• overpriced;
• after a while, it becomes necessary to lubricate the rollers, as they begin to creak;
• the device is not suitable for cardiovascular training;
• insufficient load on the legs and abs.

Cost - from 25,000 rubles.

Best electromagnetic rowing machines for the home

The rowing machine for home with an electromagnetic motor allows you to change the level of load during training without stopping it.

Hasttings Wega R100

Wega R100 is an elite series trainer from Hasttings that allows you to exercise at home just like in a gym.

The advantages of the simulator:

• improved resistance system, thanks to which the user can adjust the load "for himself";
• quiet work;
• anatomical seat;
• it is possible to adjust the position of the foot;
• 12 preset load modes;
• maximum user weight - 150 kg;
• smooth movement of the seat;
• study of all muscle groups is available;
• informative russified display.

Disadvantages of using a projectile:

• high price;
• settings are reset when disconnected from the network;
• You can change user settings with a full reset - there is no user selection function in the simulator settings when turned on.

Cost - from 47,000 rubles.

Oxygen TYPHOON HRC

The Oxygen TYPHOON HRC simulator is presented by the manufacturer Neotren GmbH (Germany), and the assembly is carried out in China. The projectile has a reinforced frame with two layers of paint and is equipped with transport rollers.

The advantages of the simulator:

• anti-slip seat cover;
• 16 programs;
• there is a pulse-dependent training program;
• there is a display that shows information about training time, distance, number of strokes, calories and temperature;
• maximum user weight - 130 kg;
• high quality parts;
• compact size;
• it is possible to work out all muscle groups.

Disadvantages of using a projectile:

• English interface language;
• lack of backlight on the display;
• small display.

Cost - from 42,000 rubles.

The best aeromagnetic rowing machines for the home

The aeromagnetic driven home rowing machine simulates real rowing more accurately than other types of equipment, which allows you to pump muscles faster.

AMMITY Ocean ORM 5000

AMMITY Ocean ORM 5000 is a professional grade equipment that provides quality training. It can be folded for compact storage. A feature of the device is the presence of airflow, which causes positive sensations during training.

The advantages of the simulator:

• lightweight aluminum frame;
• an innovative resistance system that regulates the load based on human health indicators;
• silent work;
• the design allows for smooth, natural strokes;
• maximum user weight - 160 kg;
• the projectile is designed for a person with a height of 1.5-2.15 m;
• informative display with the ability to adjust programs;
• you can adjust the tilt of the display;
• there are 34 training programs in total (12 are preset by the manufacturer, and the rest can be customized);
• Includes chest strap for heart rate measurement.

Among the disadvantages of the simulator, users single out only the high cost, which is approximately 99,000 rubles.

INFINITI R70

Among the aerodynamic simulators, the NITI R70 is the most modestly equipped model, but the available characteristics are sufficient for home use.

The advantages of the simulator:

• high build quality;
• folding design;
• there is a display with the necessary information;
• the ability to adjust the tilt of the display and seat;
• the presence of a pulse sensor;
• the frame is made of aluminum;
• modern design.

Disadvantages of using a projectile:

• user weight - up to 100 kg;
• a small number of load modes - only 6;
• there is no cardio program.

Cost - from 40,000 rubles.

The cost of home exercise equipment "Rowing"

The cost of exercise equipment varies depending on the type of engine and the point of sale.

The average is:

• mechanical models - from 8,000-10,000 rubles;
• magnetic models - from 15,000 rubles;
• electromagnetic simulators - from 30,000 rubles;
• aeromagnetic models - from 40,000 rubles.

Also, when buying, you need to pay attention to the functionality of the device. The more training programs and the wider the options for customizing the projectile, the more expensive it will be.

The Rowing simulator is a versatile equipment for home workouts. Such a device helps to develop all muscle groups, as well as the lungs. With all the positive qualities of the device, regular physical activity is required to achieve the result.

Rowing Machine Videos

The main mistakes when training on a rowing machine: