Use of the Rowing
your feet on the foot-plates and strape them in securely. Grasp the
handles with both hands equally.
your legs fully without hyper-extending your knees
- Continue to hold
- Become familiar
with the function by using the legs only to push back and not using
your arms to pull back initially.
- Recover forward,
flexing the knees, hips and ankles.
- Choose a pace
suited to your ability. Set a pace you can continue throughout the
10+ minutes you are on the equipment.
to use your arms once you have accomplished a fluid function of the
- Extend your legs
fully, then pull back to touch the mid portion of your abdomen. [figure
- Lean back only
slightly as you pull handles and extend your legs.
4. Drop the
hands in a U-motion to recover with the legs forward, knees flexing.
All of this should take place in a smooth motion during each row.
your exercise at an even pace for the length of time you set.
6. At the end of
- Flex the knees,
hips and ankles to return the handle to the starting position.
- Do not release
the handle without placing it back in its carriage. Releasing it in
this manner may tangle the cord and cause damage to the machine.
workload and strokes per minute will appear on the instrument pad during
your routine. This will automatically clear itself once the wheel motion