![background image](http://html1.mh-extra.com/html/insportline/br-3010/br-3010_user-manual_2069171015.webp)
EXERCISE 10 POWER ARM ROTATION
Stand adjacent to the mainframe, like you did in
the power pull exercise. To work the right arm,
your stance will be like this
– left knee slightly bent
and placed firmly on the front stabilizer footplate.
Now, take the handset with your right hand and
hold it in this position; your elbow is bent and
close to your side. Keeping your arm bent, inhale
as you rotate your arm pulling the cord across
your chest. Hold a moment, then exhale and
return to first position.
Repeat several times and do two sets, before
working your left arm.
This works your entire arm, waist and upper body.
EXERCISE 11 SHOULDER POWER LIFT
For this exercise stand straight facing the
mainframe; your legs should be on either side of the
roller tube and placed firmly on the front stabilizer
foot plates.
Now, take the handles, one in each hand, and bring
them up around your chin or upper chest area.
Keep your elbows in. Take a couple of breaths to
ready yourself. Now, as you inhale, bend your
knees into a half squat. Hold a moment, then
exhale as you stand up straight again.
Do several sets and two reps.
This exercise will tone up your thighs and buns, as
well as other muscles in your legs and lower back.
Summary of Contents for BR-3010
Page 1: ...User manual EN IN 2810 Rowing machine RIO BR 3010...
Page 18: ......