20
EXERCISE
GUIDE
Rowing is an extremely effective form of exercising. It strengthens your heart and improves blood circulation as
well. There are involved all major muscle groups of back, waist, arms, shoulders, hips and legs.
BASIC
ROWING
STROKE
Sit on the saddle and fasten your feet to the pedals using Velcro straps. Then take hold of the rowing bar. Take the
start position, lean forward with your arms straight and knees bent as shown in Fig. 1. Push your body backwards
while simultaneously straightening your back and legs (Fig. 2). Continue this movement until you are leaning
slightly backwards. Bring your arms out of the side during this phase (Fig. 3). Thereafter return to the second
position and repeat it as shown below.
Fig. 1
Fig. 2
Fig. 3
TRAINING
TIME
Rowing is a strenuous training style. Because of it, is better to start with a short and easy program and continue to
a longer and intensive workout. Start rowing for about 5 minutes and increase the workout length gradually to
improve your fitness. Finally, you should be able to row for 15-20 mins. Don’t try to do it too quickly. Try to train
on alternate days, 3 times a week. Take a recovery time between workouts.
ROWING
STYLE
ALTERNATION
ONLY ARM ROWING
: This workout should tone your arm, shoulder, back and abdominal muscles. Sit on the
machine as shown in Fig. 4. Straight your legs, lean forward and grasp the handles. Control your moving and
gradually lean back to just past the up-right position (Fig. 5) and continue to pull the handles towards your chest
(Fig. 6). Return to the starting position and repeat.
Fig. 4
Fig. 5
Fig. 6
ONLY LEG ROWING
: This workout helps toning your leg and back muscles. Keep your back straight and arms
out-stretched, bend your legs until you will grasp the rowing handles in the starting position (Fig. 7). Use your
legs to push your body back (Fig. 8) while keeping your arms and back straight as shown in Fig. 9.
