Before Exercising Check:
•
You have to adequate space ie. at least 2ft (60cm) clearance on each side.
•
Check all bolts and locking pins are secured and protruding. In particular check all the bolts and pins for wear, replace
doubtful parts before using the equipment.
•
Always use your Air Rower on a flat level solid surface.
•
Always work within your exercise level, do not work to exhaustion.
•
If you feel pain or unwell
STOP YOUR WORKOUT IMMEDIATELY
.
•
Injuries to health may result from incorrect or excessive training.
•
Please make sure you have read the safety guideline.
•
Consult your physician to be sure it is not dangerous for you to undertake a strenuous exercise program.
•
Pull straight back the handle with both hands.
•
Do not let the handle fly onto the pulling strap guard.
•
Do not row with one hand only, abuse of the pulling strap can result in injury.
•
Never twist the pulling strap or pull from side to side.
•
Keep clothing free of the seat carriage on the rower track.
•
Be aware that the seat will roll forward on the rower track when not in use.
•
Check your
Proper Rowing Techniques
as below:
A. Forward body angle at the “ START”
The shins should not go beyond
vertical; and the forward body angle
should not be more than about
30 degrees, It should feel like a
comfortable amount of reach.
B. Coordination of the “ PULLING “
You should begin the pulling by
pressing down your legs, keeping the
arms straight, and without changing
the angle of the back initially. When
your legs are about halfway extended,
start prying open the back.Finally,
finish the drive by pulling the handle
all the way into your abdomen.
C. Layback at the “ FINISH”
Your back should swing past the
vertical by about 25 degrees at the
finish of the stroke. This layback
position should feel comfortable,
not stresses. You should feel your
abdominal muscles doing some
works when you sit in the finish
position.
•
Include some stretching in your exercise routine. A variety of aches and pains can be eased or prevented by investing a little
time in stretching without bouncing gently .
•
Start each workout with several minutes of easy rowing for a warm-up. Take at least 5 minutes to build your intensity before
starting a hard workout.
•
Start your exercise program gradually and build up to heavy work. If you have not rowed in over a week, take it easy for your
first row.
•
Don’t expect to be able to jump right on where you left off and don’t try to do intense interval work. Start with a steady row at
a comfortable pace and try building the intensity gradually through several intervals of 1-3 minutes in length from next row.
•
Use a resistance level setting on 8. The best, all-purpose resistance setting for a great cardiovascular workout is in the setting
range of 6-10.
•
Rowing with the resistance setting too high can be detrimental to your training program by reducing your output and increas-
ing your risk of injury.
Exercising with Your Air Rower
27
Summary of Contents for ARP100
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