A rowing instructor shares six exercises to build strong and ache-free knees, with no boat required
Jack Nunn, a former member of the USRowing national team and founder of Roworx Fitness in Long Beach, Calif., shares movements to fortify the lower body.Strong, powerful legs and glutes are the secret weapons of elite rowers. “A rowing workout is most closely related to a squat jump or dead lift,” says Jack Nunn, a former member of the USRowing national team and founder of Roworx Fitness in Long Beach, Calif.
The lower-body movement in the rowing stroke helps strengthen the quadriceps and hamstrings, key muscles that protect the knee joint, Mr. Nunn says. If you don’t have access to a boat or a rowing machine, he says, mimicking the lower body rowing motion on land is as simple as adding squats into your routine. “When I underwent two knee surgeries, both doctors told me to start doing standard standing squats to regain strength,” he says.
Core strength and balance also help rowers excel on the water. “We need to be able to balance a 26-foot-long boat that’s only about a foot wide while rowing backward in a straight line,” he says. His coach at the University of California, Berkeley, where Mr. Nunn rowed for four years, said rowing requires the stamina of a runner, the balance of a gymnast and the power of a Greco-Roman wrestler, all rolled into one.
To that end, Mr. Nunn likes to enhance standard exercises like the squat or lunge with resistance bands, Bosu balls and other twists, like a pillow, that challenge balance and coordination. The following exercises focus on building strength around the knee joints while also helping train balance and core stability. He suggests performing three to five sets of each with one minute of rest in between.“Wall sits are an invaluable exercise to build overall leg strength and stability,” says Mr. Nunn.
México Últimas Noticias, México Titulares
Similar News:También puedes leer noticias similares a ésta que hemos recopilado de otras fuentes de noticias.
U.S. extends expiration dates on J&J COVID-19 vaccine to six monthsFederal health regulators have again extended the expiration dates on Johnson & Johnson’s COVID-19 vaccine by another six weeks.
Leer más »
Six cruise ship passengers test positive for Covid: 4 vaccinated, 2 unvaccinatedFour of the guests are vaccinated and two are unvaccinated minors, Royal Caribbean International said in a statement. The seven-night cruise departed from Nassau, Bahamas, on July 25.
Leer más »
My Years-Long Crush Is a Coffee MachineIf the Breville Barista were a person I'd be down on one knee
Leer más »
Simone Biles' Boyfriend Jonathan Owens Celebrates Her 'Strength and Courage' After Olympics Withdrawal - E! OnlineSimone Biles' footballer boyfriend is backing her all day long. Jonathan Owens said he's proud of her 'courage' to pull out of two Olympics finals, saying, 'you inspire me more and more everyday.'
Leer más »
Opinion: Miami’s $6 billion sea wall won’t save the city from flooding — green hybrid designs make more senseOPINION: Miami’s $6 billion sea wall won’t save the city from flooding. We don’t want to see Miami become Venice or a city walled off from the water.
Leer más »