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


Exercise ball Exercises


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)
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

One Arm Triceps Extension Exercise

Lying triceps extensions, also known as skull crushers and French extensions are a strength exercise used in many different forms of weight lifting. Lying triceps extensions are one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from the elbow all the way to the latissimus dorsi. Due to its full use of the Triceps muscle group, the lying triceps extensions are used by many as part of their training regime.

1. Lie on a flat bench with feet on the ground and head hanging just off the top of the bench, so that the edge of the bench rests in the pit between neck and head.
2. Take the barbell (preferably an EZ Curl bar for optimal hand positioning) with an overhand grip (palms away from body) and hold it out above the head so that the arms are supporting the weight. Do not hold the arms straight over the face at 12 o’clock, but rather at an angle more like 10 o’clock, with feet at 3 o’clock. All of the weight should be on the triceps.
3. Now bend the arms at the elbow, bringing the bar down close to the top of the forehead.
4. Keep the elbows in the same position, do not let them sway outward.
5. Press back up to starting 10 o’clock position.


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