Lightweight rowing coach Mike Ivan of the University of Pennsylvania said: "The most common wrong posture is that your hands touched your knees during the practice, and the movements are messed up." At this time, you may consider the rowing movement as a dance, beat 1-2- 3. 3-2-1. Count at 1 to kick the leg; at 2 to lean back and shake the upper body; at 3 to pull back to the lower end of the ribs and turn the sculls. Then rewind. Extend your arms at number 3; lean forward from the crotch at number 2; lift your legs at number 1. "When combined, this is a coherent movement."

Rowing practice is a long-term stable exercise, it is not so easy to maintain strength and correct posture in all exercises. The trick is to start with groups 4-6 with moderate resistance. 10 minutes of practice in each group, with 2-3 minutes of rest in between. In this way, your heart rate will not decrease all the way, and you can always be ready to increase your strength.

Dallas Aerobics Center sports scientist Zack Bucksdale pointed out that too much back and forth running and lack of left and right movement will make the joints fatigue quickly and the body will also fatigue quickly. So we need to increase flexibility to make the step more flexible. Try to swing your legs: Hold the handle with both hands, stand on one leg, and swing the other leg back and forth, keeping your upper body straight. This can warm up and relax, making your legs more flexible.

Stable for a long time. The constant rhythm is easily annoying, and it is difficult to do 100% foot movements. You can run a little shorter, but with a higher intensity, combining speed and slope. This allows the muscles to feel tired faster and use more reserve energy, resulting in more effective fat burning in a day. Start with a 2% slope and increase to 10% slope after running a few groups (you can walk around at this time). The greater the intensity, the shorter the time required.

Brian Holtz, director of the fitness center at the Indianapolis Health and Sports Club, said: "The most common improper posture is too high or too low." If the seat is too low, it will greatly increase leg fatigue and also bring knees pressure. If the seat is too high, the crotch will twist on both sides from time to time, which is not only uncomfortable but also reduces efficiency, and looks funny.

So you need to adjust the seat. Sit up, with the soles of the feet against the center of the pedal, legs fully straight down, just reaching the lowest point of the pedal rotation, so that all the strength can be used with feet, so as not to waste energy and not cause fatigue on the knees and thighs.

Even if the posture is correct, many people will still use the cruising intensity instead of the charging speed when practicing. Variable speed riding is a good way. Start with 2-3 minutes of high-intensity cycling, rest for 3 minutes, and then repeat for 15 minutes.