HMS ZM1901, Manual Instruction

Page: 24 / 61

Roller greasing: If the rollers beneath the seat squeak when you use the rower, apply a small amount
of the included grease to a paper towel, and spread a thin layer evenly along
the rail where the rollers move. Then, wipe off any excess grease.
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.
1. 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
2. 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.
3. 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.
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.
Fig. 4 Fig. 5 Fig. 6