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2.3. ROWING TECHNIQUE
A
The rowing stroke step by step: tighten the foot straps on the footrests. Take a grip on the oars and start the rowing stroke by leaning slightly forward, with the knees bent and the arms straight (A).
B
Push yourself backwards straightening your back and your legs simultaneously
(B).
C
Continue the movement until you lean slightly backwards and flex your arms at the same time. Return to the starting position, lean forward and straighten your arms (C).
D
2.4. ABDOMINAL MUSCLES
By tightening the knob under the seat, the seat can be locked in its place. The locked position can be used e.g. for exercising the abdominal muscles or for
To exercise the abdominal muscles, lock the seat at a suitable distance from the footrests so that you can sit with the legs slightly bent. Tie the straps of the footrests and lift yourself up to the sitting position.
To increase the resistance hold your hands behind your neck or hold weights in your hands (D).
| E |
| F |
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| 2.5. | ||
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You can strengthen the extensor muscles | Lock the seat as forward as possible and | ||
of the arms by | sit the other way round than for rowing. | ||
the oars instead of pulling. | Rest the feet on the floor (E and F). | ||
Note: Never lean on the oars when you get up off the rowing machine, and lock the seat everytime you lift or move the device.
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