Rowing Machine, and it is used to exercise almost the entire body, especially: • The back • Legs • Shoulders • Arms • Abdominal and core muscles It is considered excellent for improving fitness and burning calories with less stress on the joints compared to running. How the machine works The machine simulates the rowing motion of a boat: • Pull the handle towards your body • The seat moves back and forth • There is internal resistance (usually magnetic or air depending on the model) Correct usage method 1) Starting position • Sit on the seat • Secure feet in the strap • Grip the handle with both hands • Bend your knees and lean forward • Keep your back straight, not rounded 2) The push phase Start the movement in this order: 1. Push with your legs first 2. Then extend your back slightly 3. Then pull the handle towards your lower chest 3) The return Return in reverse: 1. Extend your arms 2. Return your back to a straight position 3. Bend your knees and lean forward Common mistakes • Rounding your back • Pulling only with your arms • Shrugging your shoulders during the pull • Moving too quickly without control Beginner workout suggestion • 5 minutes warm-up slowly • 10–15 minutes of moderate rowing • 1 minute fast + 1 minute slow × 5 times • 3 minutes cool-down The display screen The screen usually shows: • Time • Stroke count • Calories • Distance • Speed And the visible buttons like: • MODE = Change display • RESET = Reset data • UP = Increase/change settings Is the machine suitable for weight loss? Yes, very much so, because: • It works most of the body's muscles • It raises your heart rate • It burns high calories • It is suitable for home workouts Selling for offers