9.9K
KA🚨 NEW EQUIPMENT 🚨
The @concept2inc StrengthErg
@kaizenadaptivetraining
#Ergometer Exercises
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4.5K
CRUsing a rowing ergometer (row erg) properly ensures an effective workout while minimizing the risk of injury. Because we use this machine regularly, it is essential to learn how to use it correctly:
1. Start by adjusting the damper setting to a moderate level (typically between 3 and 5) and securing your feet in the straps so they are snug but not overly tight.
2. Sit up tall with your shoulders relaxed and grip the handle lightly, keeping your wrists straight.
3. Begin the stroke with the catch position: knees bent, shins vertical, arms extended, and torso slightly forward.
4. Initiate the movement by driving with your legs, engaging your core as your hips open, and then pulling the handle toward your lower chest.
5. Reverse the motion for the recovery phase: extend your arms first, hinge your hips forward, and let your knees bend as you slide forward for the next stroke.
6. Maintain a smooth, controlled rhythm, focusing on power during the drive and a steady return during recovery.
Always keep your movements coordinated and avoid hunching your back or using only your arms to pull. Be sure to let the bar pass your knees before bending them - this is an important part of the recovery.
Rowing is a great way to improve your conditioning and get a great cardio workout with low impact, and it requires proper technique for efficiency and speed.
We are here to help! Just ask a coach to assess your technique 🙌🏼
#crossfit #crossfithonolulu #rowing #rowerg #rowtechnique #muscleandmotion #strengthandconditioning #concept2rower
@crossfithonolulu
605
DARower Efficiency
The rower is a great cardio machine that can work up to 80% of the muscles in your body during exercise. It has a lot of benefits, but in order to get all the benefits you need to row efficiently. It’s an ergometer which means it can be challenging, but by following these guidelines you’ll have a a more efficient and effective workout.
#rower #rowingmachine #cardioworkout #cardio #crossfit
@davetroughtfitness
168.6K
LOMy personal best 2k erg time ⏱️
I did this this last December, two weeks after the 3x2km workout I posted. After how that day went, I was excited to do a max out 2k and get a new pb
When I thought about what score I was going for, I was nervous thinking about getting close to 5:40. In my mind I was limiting myself by saying I couldn’t get there. Whenever I have these self doubts, I do my best to challenge them and not let it subconsciously slow me down
So I set some target splits for the first 1250 and then just sprinted the best I can. I ended up pacing it really well and I maxed out the best I could. The only thing I could have done differently is start the sprint 50-100m earlier so that I was slowing down more over the finish line, but that’s easier said than done
Initially I was disappointed to not break 5:40, and that just makes me want it more. I’m looking forward to seeing how far I can push myself in the future
@loganullrich
7.3K
ANDid you know I don’t paddle from October-February on water? Instead i do lots hours on indoor ergometer sometimes in combination with technique exercises 🤗
today’s easy morning training session was one of those 3x /10min paddling/10min technical exercises 🤗 +90min gym 🏋️♀️
#kajak #canoe #dansprintergometer #wintertraining #gym #planetcanoe #canoeeurope #kajakzveza #nelokayaks #bracapaddles #kayaking #canoekayak #canoeworld #kayakchampions #canoesport #canoe_sprint #canoeinghouse #canoe_kayak_olympic #girlpower💪 #fit #morrmingexercise #picoftheday #workout #strongwomen #fitnessgirl #fitnesslifestyle #fitnessgoals #technic
@anja_osterman
11.0K
JOErgometer in the winter?
@johan_myrberg
18.3K
JOJust finished another solid week of training and @vivachekonline help me to stay in the right zone ✅ Last couple of months have mainly been focusing on volume and low intensity. Now it is time to start with more threshold training again! 📈
Lactate is a great tool to help guide the training together with other metrics 🔥 #canoesports #planetcanoe #icfsprint #kayak #paddling #training #vivachek
@joockelindberg
9.0K
CHAnother power tugging effort for the calorie measuring functional fitness-ers out there 😆 50 cals in 46.5 secs (3775cals/hr & 1:10.2/500m). Not quite as fast as last time - I started to lose my stroke length halfway through chasing the extra rate but ran into a dead end 😅 #concept2 #indoor #rowing #rower #ergometer #crossfit #functional #fitness #hyrox #metrix #strength #length #stroke #anaerobic #quads #endurance #power #athlete
@chrisscott6300
68.0K
HAAll jokes aside even a @concept2inc is no substitute for therapy
I’m convinced everyone could profit from therapy 🍀
#Rowing #Rudern #erg
@haack.luis
58.9K
BIUnfortunately, there are only a few shortcuts to sprinting faster on the erg and getting strong is one of them....it just isn't a fast shortcut!
Strength training made a massive difference to my 500m performances especially when I specifically targeted the big compound lifts. So many Rowers I see don't push hard enough in the weights room to deliver the results equal to the time invested; just cruising through workouts at RPE5 isn't going to cut it.
@bigphil90
1.1K
VI🎥 Neu bei uns: Das TotalGym! 💪
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#vitalamklinikum #therapiegesellschaftlippe #physiotherapie #totalgym #rehatraining #gesundheit #bewegung #fitwerden #training #therapie #funktionellesTraining
@vital_am_klinikum
103.3K
ATHave you tried it? 🤷♂️
Step up your ERG game 😉
Get to work 🔥
#concept2 #skierg #ergwork
@athletehugo
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