20
Training Instructions
In the following you will find instructions and tips to help you to do the rowing movements correctly.
Rowing Motion – complete body
Step 1: Preparation
Make sure that your feet are in positioned correctly on the pedals and that they are adjusted correctly to fit your
shoe size with the straps firmly around your feet. Grasp the rowing handle from above with both hands. Your
hands should be approximately 20 cm apart.
Step 2: Starting Position
Lean forward with your upper body as far as possible with your knees bent.
Step 3:
Now use your feet to push yourself backwards.
Step 4: End Position
Push yourself far enough back with your feet so your knees are only slightly bent.
CAUTION
: Never completely
straighten your knees!
At the same time pull your arms towards you until your hands lightly touch your body just below your ribcage in
the region of your solar plexus. Straighten your body far enough for your back to be pulled straight and pull your
shoulders slightly back.
CAUTION
: Never bend your back too far backwards!
Step 5: Return to the Starting Position
Pull yourself forwards again with your feet and lean forwards with your upper body with your arms stretched out
in front of you.
Rowing Movement – Legs Only
Step 1: Preparation
Make sure that your feet are in positioned correctly on the pedals and that they are adjusted correctly to fit your
shoe size with the straps firmly around your feet. Grasp the rowing handle from above with both hands. Your
hands should be approximately 20 cm apart.
Step 2: Starting Position
Lean forward with your upper body as far as possible with your knees bent.
Step 3:
Now use your feet to push yourself backwards.
Step 4: End Position
Push yourself far enough back with your feet so your knees are only slightly bent.
CAUTION
: Never completely straighten your knees!
Step 5: Return to the Starting Position
Pull yourself forwards again with your feet.
