Rowing machine

The rowing machine is an excellent piece of equipment for a good all over workout. Using this machine you will work out your heart, lungs, circulatory system and at the same time shape and tone your legs, back, shoulders, buttocks. arms and stomach. The rowing machine allows you to improve flexibility but also protects your joints with an impact-free workout.

An indoor rower, or rowing machine, is a machine used to simulate the action of watercraft rowing for the purpose of exercise or training for rowing. Indoor Rowing has become established as a sport in its own right. The term also refers to a participant in this sport.

Modern indoor rowers are also sometimes known as ergometers (colloquially erg or ergo), an ergometer being a device which measures the amount of work performed. The indoor rower is calibrated to measure the amount of energy the rower is generating. Ergometer comes from the Greek words ergon, meaning work, and metron , meaning measure. “Ergometer”, therefore, literally means “work measurer”. A bike, fitted with mechanical work measurement devices is also an ergometer.

The World Rowing Network

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Strength training exercises: How to do a Full Burpee

Strength training exercises
Quadriceps (front of legs)
Squat (compound) • Leg press (compound) • Lunge (compound) • Leg raise (compound) • Leg extension (isolation)
Hamstrings (back of legs)
Deadlift (compound) • Leg curl (isolation)
Calves
Calf raise (isolation)
Pectorals (chest)
Bench press (compound) • Fly (isolation) • Pec dec (isolation) • Press-up/Push-up (compound) • Pullover (isolation)
Lats and trapezius (upper back)
Bent-over row (compound) • Chin-up (compound) • Pulldown (compound) • Pullup (compound) • Shoulder shrug (isolation)
Deltoids (shoulders)
Front raise (isolation)  • Handstand push-up (compound) • Lateral raise (isolation) • Military press (compound) • Shoulder press (compound) • Upright row (compound) • Rear delt raise (isolation)
Triceps (back of arms)
Dip (compound) • Pushdown (isolation) • Triceps extension (isolation)
Biceps (front of arms)
Biceps curl (isolation)
Abdomen and obliques (belly)
Crunch (isolation) • Sit-up (isolation) • Leg raise (compound) • (any rotational movement will engage the obliques)
Lower back
Back extension (isolation) • Deadlift (compound) • Good-morning (compound)  • Hyperextension
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Elliptical Workout Video

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Treadmill

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Spin bike

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WORLD RECORD Usain Bolt 9.58s 100m

IAAF Berlin 2009 16/8/09

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