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Position yourself on the seat, adjust the ratcheting heel cup so the canvas strap is across the bridge of your
foot on both the right and left side. Secure strap to ensure a stable hold during the rowing motion
Grasp the handle and pull towards your upper abdomen and the console will turn on. Select the appropriate
workout from the menu of programs and begin to row as outlined below.
There are four phases to the rowing stroke:
1.
In starting position or catch you should have
your knees bent, sitting upright with your arms
extended
Fig. 12
2.
In the effort or power phase you are pressing
forward with your legs while keeping the back
upright and the arms extended pulling the handle
into your upper abdomen. As your legs extend and
your hands move past your knees you complete
the motion by pulling with your arms.
Fig. 13
3.
The finish phase of a stroke ends with the legs
fully extended, the arms pulled into the upper
abdomen, the back in a slight reclined position as
shown
Fig. 14
4.
The return or recovery phase begins with the arms
moving away from the torso and the back moving
into an upright position. As the arms extend past
the knees, the knees then bend returning you to
the starting or catch position for the next stroke
Fig. 15
USING THE HIIT ROWER
