9
(Fig.4)
(Fig.5)
(Fig.6)
Legs Only Rowing
This exercise will help tone muscles in your legs and back. With your back straight and
arms out stretched, bend your legs until you are grasping the rowing arm handles in the
starting position, Fig 7. Use your legs to push your body back whilst keeping your arms
and back straight. Returning to the starting position and repeat. See attached.
(Fig.7)
(Fig.8)
(Fig.9)
EXERCISE INSTRUCTIONS
Using your ROWING MACHINE will provide you with several benefits, it will improve
your physical fitness, tone muscle and in conjunction with a calorie controlled diet help
you lose weight.
1.The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles
working properly. It will also reduce the risk of cramp and muscle injury. It is
advisable to do a few stretching exercises as shown below. Each stretch
should be held for approximately 30 seconds, do not force or jerk your
muscles into a stretch - if it hurts, STOP.
