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No matter what sport you are participating in, it is important to maintain your endurance and physical health by working out. This includes the use of gym equipment.
But should you be performing workouts based on all the machines used at gyms or are some not as beneficial to your playability?
This is a common question asked by tennis players who wonder about the effects of rowing machines.
Is rowing good for tennis players can be a difficult question to answer though requiring a look at the health effects of using a rowing machine and what workouts are best for tennis players.
Using a rowing machine
Before using a rowing machine, it is important to learn how to properly use the piece of gym equipment.
Misusing any workout machine can result in injuries, both minor and severe. This includes a sore back and aching muscles that are strained.
When using do not hunch your back as this is putting the pressure of the workout on your shoulders.
When using a rowing machine, the first thing to remember is that the workout is about gaining power but maximizing your speed.
Users of this machine will want to utilize their lower body’s muscles as they push themselves.
You back should be straight, and your core should be engaged. Make sure your feet are held in a firm position with no room for slipping.
Pushing back with your lower body, your back will be used to pull your hands closer to your chest allowing your arms to extend to the base of the machine.
Do not allow your arms to be raised too high.
They should lead just below your chest- not above your chest or your chin.
Your knees should also bend as you gently guide the machine back to its starting point.
Make sure your knees do not relax and flop to the side. This will prevent the engagement of your thighs and can mess with your hips.
Make sure your knees do not bend before your arms have been fully extended as this can disrupt your form.
To learn more about how to use a rowing machine, check out this video below.
Effects of rowing machines
A rowing machine is a pulling-based, full body aerobic workout. Rowing is used to work the user’s biceps and other muscles.
The major muscles affected by this workout include those in your arms, legs, back, and abdominal.
Using the machine allows for a more developed upper muscles and even the lower body muscles within your legs and glutes.
Working out on the rowing machine provides an intense workout, pumping your heart and allowing for great benefits to your cardiovascular health.
Beyond your cardiovascular health, rowing as a workout can also increase your endurance.
Though rowing works a majority of your major muscles within your body, it is a low impact injury piece of workout equipment.
Your body will not be at risk when exercising on the machine.
Rowing also puts minimal stress and strain on your joints, unlike other workout equipment.
Not only does rowing build up your endurance, it also helps with weight lose and fits well with workout routines.
Working out on the rowing machine for an hour everyday will burn over a whole pound of fat within the week.
Why workout as a tennis player
Staying active and in shape is the key to playing any sport. Especially with tennis, you will need to have a workout routine laid out that you are able to maintain on a regular basis.
Not working out frequently can not only lower your physical strength and endurance, but it can also affect your play.
Those who play tennis regularly for professional and tournament games will definitely need to be participating in workout activities daily.
This does not often include tennis drives or practices matches.
Having an extra workout on the side of this will help manage your strength and improve it.
Though drives and tennis matches workout your body and build up your strength much like working out, they do not reach the lengths of targeting and training your muscles in the same way.
Taking breaks and managing your physical activity is important too.
Days you have a tennis match will not need extreme workouts as you will need to reserve your strength for the match.
Lightweight workouts and stretching are key for these types of days.
Working out regularly can also lower your risk of injury. This is because working out will often build up the strength and flexibility of your muscles.
When you are playing a round of tennis or even practicing some drills then, your muscles will be less prone to injury and strain.
Muscles used in tennis
While not every exercise works for tennis players, working out in general has many positive effects for players.
Not only does it build up their physical health by increasing endurance, building up their strength, and acting as a strong cardiovascular exercise.
But specific workouts are made to improve the main components of tennis players, targeting their needed muscles, and offering similar movements to those needed in order to perform well on the tennis court.
When working out for tennis, it is important to build up your muscles to reduce injury.
You should also complete workouts that build up your body’s ability to perform quick, lateral movements.
The lower and upper body and your core are the main areas you should workout regularly in order to improve your tennis skills and endurance.
For your lower body, the calf’s quads, glutes, and hamstrings are the key to strong movement in tennis.
Your core, such as your abs and erector spinae are used during nearly all of your movements throughout the sport.
Both of these regions of your body are worked when using the rowing machine, like the glutes and abs.
The upper portion of your body used when playing tennis is focused in the arms and shoulders.
These are the key components of your swing which must be fast and strong, as you play long matches against difficult opponents.
These muscles include your chest, upper back, arms, and of course your shoulders.
Yet some of the muscles in your arm are not worked out as regularly even though they are important to your serve and forehand.
This includes the rotator cuff, rhomboid, and trapezius muscle. These are weaker as they must be built up individually.
So, though the rowing machine does not reach each of these muscles as well, it does workout your arms and legs.
As the rowing machine does not workout your triceps, it will not improve the strength of your serves or groundstrokes. But it does workout other muscles so it can be beneficial.
The use of the machine works to increase your endurance which can help improve the amount of time and strength you have as you play.
It can also be a great way to exercise your cardiovascular health.
Exercise for tennis players
So, though rowing is not the strongest workout you can do to prepare for tennis, it will not hurt for you to add to your workout routine.
Other exercises can be more efficient than rowing, targeting the specific muscles of a tennis player rather than a few as with rowing.
The key to building a workout routine is establishing whether you want to gain strength or speed.
Strength will require a focus on weight training while speed-based routines will need sprinting and agility.
Tennis players should workout regularly in order to keep up their physical health and to stay in shape. This includes workouts that focus on rotational strength, stability of your shoulders, and quick lateral movements.
You will also want workouts to make your muscles stronger and more flexible to improve the resistance to possible injuries.
Easy to complete at home workouts like drop lunges work to improve your lateral movements and increase your speed.
Other types of lunges can also supply this type of support and exercise.
Using equipment like a medicine ball can increase your power and strength, building a larger array of your muscles.
Other equipment includes resistance bands and suspension straps to build strength, core, and stability as they are lightweight workout gear and offer a versatile amount of ways to use.
Is rowing good for tennis players
The short answer is a rowing machine good for tennis players is yes. Though it is not the most effective at building up those specific muscles needed for tennis, it still focuses on some.
Using the machine also has many positive perks and working out regularly is important to maintain the physical shape needed to play tennis well.
A rowing machine is a good way to workout a majority of your muscles within your back, arms, and legs.
Working out on this machine regularly can work to increase your endurance, burn calories, and improve your strength.
Rowing machines are also low impact machines so they will not put users at a high risk of injury.
While these workout equipment does not target all of the major muscles used when playing tennis, it does target a couple important ones.
These muscles include those in your arms, core, and lower legs. These muscles work to help you move in quick lateral movements and the strength at which you swing your racquet.
Other muscles, especially within your upper arms and shoulders are not affected as much by the use of the rowing machine.
These muscles will require a different workout option as they are key to playing a strong tennis game.
Adding this machine to your workout will not damage your tennis back but it will help increase your endurance and improve your cardiovascular health.