Rowing is another form of cardio that when combined with strength 
trainingcan significantly reduce manboobs because the pulling motion works the chest. As well as being a great cardio workout, rowing works all the major muscle groups, arms, legs, back and abs.
Most gyms have rowing machines and there are some pretty good indoor ones that fold away and some use water as resistance. You can set the resistance so that you can either tone (light resistance) or build muscle (strong resistance), so you see rowing can be used for fitness, weight loss and muscle building.
Whilst rowing you need to move fluidly, you need to row smoothly and steadily through a precise sequence with the upper body leaning foreward slightly, push back with the legs first. Lean back slightly and pull the handle towards your torso. As you return to the starting position extend your arms, bend your legs and lean slightly forewards again.
Watch this video for good rowing form
You can expect to burn approximately 208 calories using a rowing machine at a moderate pace for 30mins
The first time you get on a rowing machine you should only use it for 5 to 10 mins as you get accustomed to the motion. Over the next few weeks gradually work to 20 to 30 mins of steady rowing and when that gets a little boring, mix things up with intervals of hard rowing to build strength.
Remember to warm up properly, keep your feet flat and don’t put to much stress on any one part of the body. When you get good on the rowing machine you create a smooth rhythm, this is really good for your co-ordination.
A lot of guys try to go to hard on the rowing machine by going to fast or setting the resistance to high, this is a fast route to back injury so just take your time and go at your own pace.
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